Low Fat Fried Rice with Egg
Whip up a healthier twist on a takeout favorite with this Low Fat Fried Rice with Egg recipe—perfect for quick, flavorful weeknight meals. This dish combines the heartiness of cold, day-old rice with vibrant veggies like diced carrots, sweet peas, and crisp green onions, all stir-fried to perfection in a minimalist olive oil base. Fluffy scrambled eggs add satisfying protein, while low-sodium soy sauce and a touch of sesame oil deliver that irresistible umami punch you love from classic fried rice—without the excess fat or calories. In just 25 minutes, you’ll have a guilt-free, wholesome meal that serves four and pairs beautifully with grilled chicken, shrimp, or even on its own. Packed with bold flavors, colorful ingredients, and so easy to prepare, this recipe is a must-try for anyone seeking a light yet delicious Asian-inspired dish.
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Recipe Information
Ingredients
- 2 cups Cold cooked rice
- 2 large Eggs
- 2 tablespoons Low-sodium soy sauce
- 1 tablespoon Olive oil
- 2 cloves Garlic
- 1 large Carrot
- 1 cup Frozen peas
- 2 stalks Green onions
- 0.5 teaspoon Ground black pepper
- 0.25 teaspoon Salt
- 0.5 teaspoon Sesame oil
Instructions
Prepare all ingredients by mincing the garlic cloves, dicing the carrot, and slicing the green onions thinly.
In a large non-stick skillet or wok, heat olive oil over medium heat.
Add the minced garlic and diced carrot to the skillet, and sauté for about 2 minutes, until the carrot starts to soften.
Push the carrots and garlic to the side and crack the eggs into the cleared space. Scramble the eggs gently until they are just set, then mix them with the carrot and garlic.
Add the cold cooked rice to the skillet, breaking up any clumps with a spatula. Stir well to combine all ingredients.
Add the frozen peas and two tablespoons of low-sodium soy sauce, stirring to ensure even distribution.
Increase the heat to medium-high and stir-fry the rice for about 3-4 minutes until everything is heated through and slightly browned.
Season the rice with ground black pepper and a pinch of salt. Adjust seasoning to taste.
Finish the dish by drizzling sesame oil over the rice and stirring in the sliced green onions.
Remove from heat and serve immediately, garnished with additional green onions if desired.
Nutrition Facts
Calories |
1048 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.6 g | 42% | |
| Saturated Fat | 6.8 g | 34% | |
| Polyunsaturated Fat | 4.3 g | ||
| Cholesterol | 372 mg | 124% | |
| Sodium | 1792 mg | 78% | |
| Total Carbohydrate | 148.4 g | 54% | |
| Dietary Fiber | 13.2 g | 47% | |
| Total Sugars | 13.1 g | ||
| Protein | 37.6 g | 75% | |
| Vitamin D | 2.1 mcg | 10% | |
| Calcium | 195 mg | 15% | |
| Iron | 7.1 mg | 39% | |
| Potassium | 959 mg | 20% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
