Key Ingredients for Your Healthy Fried Rice

Ingredient Notes & Smart Substitutions

A complete list of ingredients and precise amounts can be found in the detailed recipe card below. Here, we’ll dive into some specific call-outs and offer tips to ensure your ingredients are as clean and wholesome as possible.

• Chicken – I primarily use boneless, skinless chicken breasts, diced into ½” to ¾” cubes for quick and even cooking. However, boneless and skinless chicken thighs are an excellent alternative if you prefer a slightly richer flavor and juicier texture. Ensure your chicken is cut into uniform pieces to promote consistent cooking throughout the dish.
• Pre-cooked Cold Brown Rice – This is truly the secret to perfect fried rice! Using pre-cooked, cold (preferably day-old) rice is crucial. Freshly cooked, warm rice still retains too much moisture, leading to a soggy and clumpy fried rice. Cold rice, on the other hand, has had time to dry out, allowing the grains to crisp up beautifully when fried, giving you that ideal, separate grain texture. While I recommend brown rice for its added fiber and nutty flavor, white rice can absolutely be used with the same cold preparation method. Long-grain varieties typically yield the best results.
• Coconut Aminos – Coconut aminos is a popular and fantastic soy-free, gluten-free substitute for soy sauce. It boasts a lovely, deep, slightly sweet, and savory flavor profile, but with significantly less sodium than traditional soy sauce. Don’t worry about it tasting like coconut; its flavor is quite distinct and adds wonderful depth to Asian-inspired dishes. Beyond being soy-free, it’s typically organic/non-GMO and low in sodium, making it a cleaner choice. You can certainly use regular soy sauce or liquid aminos if preferred, just be mindful of gluten content if that’s a dietary concern.
• Toasted Sesame Oil – Please, do not skip the toasted sesame oil! This ingredient is a flavor powerhouse, providing a rich, nutty aroma and distinct depth that is essential to authentic-tasting fried rice. It’s important to note that toasted sesame oil is NOT the same as regular sesame oil, which has a much milder flavor. Always look for “toasted” on the label. A little goes a long way!
• Veggies – This recipe is incredibly adaptable to whatever vegetables you have on hand, making it a fantastic “clean out the fridge” meal. For this particular version, I’ve used a colorful mix of chopped onions, broccoli florets, red bell pepper, and the convenient frozen peas and carrots blend. Feel free to customize with mushrooms, green beans, zucchini, corn, or even thinly sliced cabbage. The more veggies, the merrier!
• Eggs – Scrambled eggs are a classic addition to fried rice, adding extra protein and a lovely texture. I personally love them in my fried rice, but if they’re not your preference, you can easily omit them without significantly impacting the dish’s overall flavor. If you do include them, choose high-quality eggs from pasture-raised hens for superior nutrition and taste.
• Extra-virgin Olive Oil – While not always pictured with the main ingredients, you’ll need some quality extra-virgin olive oil for sautéing the chicken and vegetables. Its robust flavor and health benefits make it a superior choice over generic vegetable oils. Avocado oil is another excellent high-heat cooking oil that works perfectly as a substitute.

Clean food tips: To elevate the health profile of your meal, opt for organic chicken whenever possible. Organic certification ensures the chicken has been raised without antibiotics and fed organic, non-GMO feed. Furthermore, look for ethical certifications such as “Certified Humane Raised and Handled,” “Global Animal Partnership,” or “Animal Welfare Approved” to guarantee the animals were treated with care.

Regarding rice, conventionally grown rice can sometimes be high in pesticides, especially brown rice due to its bran layer. Therefore, choosing organic brown rice is a simple step to minimize exposure to these chemicals and ensure a cleaner meal.

Mastering the Grain: Notes on the Best Rice for Fried Rice

The type and preparation of rice are fundamental to achieving restaurant-quality fried rice at home. Here are crucial tips to ensure your rice is perfect, not soggy:

• Always Use COLD Rice! This is the golden rule for fried rice. Ideally, you want to use day-old cooked rice. The refrigeration process helps to dry out the individual grains, preventing them from clumping together and becoming mushy when they hit the hot skillet. Dry rice fries beautifully, resulting in distinct, slightly crispy grains.
• No Day-Old Rice? No Problem! If you’re making rice fresh for this recipe, simply cook it as usual (or with slightly less water, see next point). Once cooked, spread it out thinly on a baking sheet. Place it in the freezer for about 15-20 minutes, or in the refrigerator for an hour or two, to cool down rapidly and dry out. This quick chilling process mimics the effect of day-old rice.
• Adjust Water for Cooking Fresh Rice. When cooking rice specifically for fried rice, consider using slightly less water than the package directions typically recommend. This results in firmer, drier grains that are ideal for frying. Alternatively, readily available pre-cooked rice in pouches or frozen rice (which you can add directly to the pan without thawing, just fry a few extra minutes) are convenient options.
• Long Grain is King. For the best texture, opt for long-grain rice varieties, whether brown or white. Long-grain rice, such as Jasmine or Basmati, tends to be less sticky and more fluffy when cooked, allowing each grain to separate nicely in the fried rice, unlike shorter-grain, starchier varieties.

Absolutely! You can easily adapt this healthy chicken fried rice recipe to use cauliflower rice for a lower-carb, grain-free alternative. Follow all the same steps, simply substituting the brown rice with cold cauliflower rice. Just like regular rice, using cold cauliflower rice is best as it helps prevent sogginess and allows it to fry up nicely. You might need to adjust cooking times slightly as cauliflower rice cooks faster.

This veggie-packed fried rice is incredibly versatile when it comes to vegetables. Beyond the onions, broccoli, red pepper, peas, and carrots, you can experiment with almost any stir-fry friendly vegetable. Some excellent additions include sliced mushrooms, crisp green beans, tender zucchini, corn kernels, thinly sliced cabbage, bean sprouts, or even baby corn. Feel free to use a colorful medley of whatever you have on hand to maximize nutrition and flavor!

Yes, you certainly can! While coconut aminos is recommended for a gluten-free and lower-sodium option, regular soy sauce or liquid aminos can be used in its place with the same delicious end result. If you’re looking to keep the recipe gluten-free, be sure to use a tamari or a certified gluten-free soy sauce. Keep in mind that soy sauce is typically saltier than coconut aminos, so you might want to start with a little less and taste as you go.

“Healthy” is indeed a subjective term, but this particular chicken fried rice recipe is designed with health in mind! We consider it a healthy option because we prioritize whole, nutrient-dense ingredients. This includes using fibrous brown rice, incorporating a significant amount of fresh vegetables, and opting for coconut aminos as a lower-sodium, gluten-free alternative to traditional soy sauce. Furthermore, we use heart-healthy extra-virgin olive oil for stir-frying, as opposed to more processed, refined vegetable oils. You’ll find only simple, clean ingredients in every delicious bite of this chicken fried rice, making it a nutritious choice for your meal rotation!

Absolutely! To make this recipe vegetarian, simply omit the chicken and add extra vegetables or a plant-based protein like tofu or tempeh (cubed and pan-fried until crispy) during step 1. To make it vegan, additionally omit the eggs and use a flax egg substitute or simply leave them out. Ensure your coconut aminos and any other sauces are vegan-friendly.

Pro Tips for the Ultimate Homemade Fried Rice

Achieving truly great fried rice is simpler than you think with a few key techniques:

Fluff Your Rice First: Before adding cold rice to your skillet, take a moment to fluff and break up any clumps with a fork. Cold rice, especially day-old rice from the fridge, can settle and become compacted. Loosening it up ensures even heating and better texture in your finished dish.

Protein Swaps: While chicken is fantastic, feel free to switch up the protein to suit your taste. Diced steak or shrimp are excellent alternatives. Just like with the chicken, cook your chosen protein first until almost done, remove it from the pan, and then reintroduce it to the skillet when you add the rice, toasted sesame oil, and coconut aminos to ensure it’s perfectly heated through.

Boost the Flavor: For an extra layer of authentic Asian flavor, consider adding a dash of fish sauce or oyster sauce if you have some on hand. These ingredients provide a wonderful savory depth, but start with a small amount and taste as you go.

Don’t Overcrowd the Pan: A crucial tip for crispy, not soggy, fried rice is to use a sufficiently large skillet (or a wok if you own one). Overcrowding the pan lowers the temperature and steams the ingredients instead of frying them. If your skillet isn’t large enough, I highly recommend stir-frying the rice in two batches, especially when combining the rice and other ingredients in step 4.

High Heat is Your Friend: Fried rice cooks best over medium-high to high heat. This ensures the ingredients get a good sear and the rice develops a slight crispness. Be prepared to stir frequently to prevent burning.

Garnish for Freshness: A final sprinkle of fresh green onions, a drizzle of extra toasted sesame oil, or a dash of sriracha adds a burst of freshness and flavor right before serving.

Storing & Reheating Your Leftovers

This healthy chicken fried rice makes for fantastic leftovers! Store any uneaten portions in an airtight container in the refrigerator, where it will keep beautifully for 3-4 days. For longer storage, you can freeze it for up to 3 months. To reheat, simply warm it in a skillet over medium heat with a tiny splash of water or oil, stirring occasionally until heated through. Alternatively, microwave it in short bursts, stirring in between, until hot. Be sure it reaches an internal temperature of 165°F (74°C).