Oil Free Oven Fried Rice
Elevate your weeknight dinner game with this Oil-Free Oven Fried Rice, a healthier twist on takeout that’s crisped to perfection without a drop of oil! This nutrient-packed dish combines the hearty goodness of day-old brown rice, vibrant mixed vegetables, and the savory umami of low-sodium soy sauce, all baked to golden deliciousness in the oven. A light drizzle of whisked egg (or plant-based alternative) ties everything together, creating crispy bits that mimic traditional stir-fried textures. Seasoned with aromatic garlic and onion powder, with a hint of optional ginger, this recipe is quick, easy, and perfect for meal prep. Garnish with fresh green onions for a burst of flavor, and enjoy a guilt-free, oven-baked fried rice that’s as wholesome as it is satisfying. Perfect for those seeking oil-free, vegetarian, or customizable plant-based options!
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Recipe Information
Ingredients
- 3 cups Cooked brown rice (cooled, preferably day-old)
- 1.5 cups Frozen mixed vegetables (peas, carrots, corn, green beans)
- 3 tablespoons Low-sodium soy sauce or tamari
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 1 teaspoon Grated ginger (optional)
- 2 Green onions (sliced thinly)
- 2 Eggs (or plant-based alternative)
- Salt (to taste)
- Black pepper (to taste)
Instructions
Preheat your oven to 375°F (190°C) and line a large baking sheet with parchment paper.
Spread the cooked brown rice evenly across the prepared baking sheet in a single layer.
In a large mixing bowl, combine the frozen mixed vegetables, soy sauce, garlic powder, onion powder, grated ginger (if using), salt, and pepper. Mix well to coat the vegetables evenly.
Scatter the seasoned vegetables evenly over the rice on the baking sheet.
Whisk the eggs in a small bowl, seasoning with a pinch of salt. Pour the whisked eggs over the rice and vegetable mixture in thin streams, ensuring even distribution.
Toss the ingredients on the baking tray lightly with a fork to mix, keeping the rice and vegetables spread out for even cooking.
Place the tray in the oven and bake for 20–25 minutes, tossing halfway through to ensure everything cooks evenly and develops crisp edges.
Once the rice is golden and slightly crispy, remove from the oven. Let it cool slightly on the tray.
Transfer to a serving dish and garnish with sliced green onions. Serve immediately or store leftovers in an airtight container in the refrigerator for up to 3 days.
Nutrition Facts
Calories |
1106 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.0 g | 22% | |
| Saturated Fat | 4.8 g | 24% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 372 mg | 124% | |
| Sodium | 2157 mg | 94% | |
| Total Carbohydrate | 194.7 g | 71% | |
| Dietary Fiber | 24.7 g | 88% | |
| Total Sugars | 19.6 g | ||
| Protein | 39.5 g | 79% | |
| Vitamin D | 2.1 mcg | 10% | |
| Calcium | 230 mg | 18% | |
| Iron | 9.2 mg | 51% | |
| Potassium | 1446 mg | 31% | |
*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.
