If you want takeout flavor without the heavy ingredients, this healthy fried rice delivers. Made with brown rice, lean chicken, and plenty of vegetables, it’s seasoned with coconut aminos and toasted sesame oil for that classic fried rice profile. Flavorful, family-friendly, and ready in under 30 minutes.
If you enjoy lighter versions of takeout classics, try my other recipes like gluten-free teriyaki chicken breasts or ground chicken stir-fry.
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“Healthy?! Really?! This was SO DELISH I didn’t even miss the unhealthy stuff! LOL! I loaded it up with the veggies I had on hand–broccoli and red pepper–and it was a hit!” – Casey
About This Healthy Fried Rice
I grew up loving the taste of takeout fried rice, but I wanted a version with better ingredients and more nutrition for my family.
Typical fried rice is often high in sodium and made mostly of white rice with minimal vegetables. This version adds fiber, protein, and flavor without relying on refined oils or excessive salt.
This healthy fried rice is:
- Made with brown rice – provides more fiber and micronutrients than white rice.
- Soy-free – coconut aminos replace soy sauce to keep it soy-free and gluten-free while still adding savory depth.
- No refined vegetable oils – avocado oil (or extra-virgin olive oil) is used for cooking.
- Packed with protein and veggies – lean chicken and a generous mix of vegetables make this filling and nutritious.
This recipe tastes like takeout but uses whole-food ingredients and adds meaningful nutrition. It’s quick, easy, and cooks in one skillet—perfect for busy weeknights.
Ingredient Notes & Substitutions
- Chicken – boneless, skinless chicken breast is used here, cut into ½”–¾” cubes. Boneless skinless thighs work, too. For a vegetarian option, omit the chicken and add extra vegetables or tofu.
- Pre-cooked brown rice – use pre-cooked, cold rice for the best texture. Day-old rice firms up and fries without getting mushy. Long-grain brown rice or brown basmati are good choices; white rice will also work if preferred.
- Coconut aminos – a milder, less salty alternative to soy sauce that keeps the dish soy-free. You can substitute regular soy sauce or liquid aminos if you don’t need it gluten-free.
- Toasted sesame oil – adds a nutty, toasty finish. Use the toasted variety for authentic flavor.
- Veggies – flexible: this recipe uses onion, broccoli, red bell pepper, and frozen peas & carrots. Swap in mushrooms, green beans, zucchini, or any vegetables you have on hand.
- Eggs – optional, but scrambled eggs add texture and protein.
- Cooking oil – avocado oil is preferred for high-heat cooking; extra-virgin olive oil can be used instead.
Note: Aim for quality ingredients when possible, such as organic rice and chicken if you prefer to avoid pesticides and antibiotics.
Step-by-Step Directions
- Step 1: Heat 1 tablespoon of oil in a large skillet over medium-high. Add the diced chicken, season lightly, and sauté until cooked through (about 8–10 minutes). Remove and set aside.
- Step 2: Add another tablespoon of oil to the pan. Sauté onion, broccoli, and red pepper for about 5 minutes. Add garlic and frozen peas & carrots and cook until heated through.
- Step 3: Move the vegetables to one side of the skillet and add the eggs to the empty space. Scramble until set, then combine the eggs with the vegetables.
- Step 4: Increase heat to medium-high and add the cold cooked rice, cooked chicken, coconut aminos, toasted sesame oil, and green onions. Stir and cook another 3–5 minutes until everything is heated and the rice has a slight crisp on the edges. Taste and adjust seasoning.
How to Get the Best Rice for Fried Rice
- Use day-old, cold rice for best texture; it fries up without becoming soggy.
- If you don’t have day-old rice, spread freshly cooked rice on a baking sheet and chill or briefly freeze to dry it out.
- Use slightly less water when cooking rice for fried rice so the grains are firmer.
- Long-grain rice is preferable because it stays fluffy and separates well. Brown long-grain or brown basmati are great choices.
Healthy Chicken Fried Rice Recipe FAQs
Yes. Substitute cauliflower rice for the brown rice and follow the same steps. Use either frozen or freshly grated cauliflower.
This dish works well with many vegetables. Try mushrooms, green beans, zucchini, snap peas, or additional peppers.
This version emphasizes whole-grain brown rice, extra vegetables, lean protein, and a soy-free seasoning option. It also avoids refined cooking oils.
Long-grain rice is ideal because it stays fluffy and less sticky. Brown long-grain or brown basmati are good healthy options.
Mushy rice usually means the rice was too fresh or had too much moisture. Cooling or drying the rice before frying and using slightly less water when cooking helps prevent this.
Sara’s Tips for the Best Fried Rice
- For extra flavor and nutrients, cook the rice in chicken bone broth instead of water.
- Break up cold rice with a fork before adding it to the skillet so the grains separate.
- Swap proteins: steak or shrimp work well—cook, set aside, and add back in with the rice.
- Using frozen mixed vegetables is convenient and helps keep the dish veggie-packed.
- Use a large skillet or wok; if your pan is small, stir-fry in batches to avoid overcrowding.
- Add an extra tablespoon of oil when you add the coconut aminos and sesame oil to give the rice a glossy, takeout-style finish.
Storage & Meal Prep
Storing: Refrigerate leftovers in an airtight container for 3–4 days.
Freezing: Portion into containers or bags and freeze. Best within 1 month, acceptable up to 3 months.
Making ahead: Prep vegetables and cube the chicken in advance for a quick assembly at dinnertime.
To reheat: Reheat gently in a skillet over medium-low heat or use the microwave until warmed through.
More Healthy Dinner Recipes to Try
- Air Fryer Teriyaki Chicken (gluten free)
- Juicy Air Fryer Turkey Burgers
- Healthy Chicken and Kale Soup (one-pot!)
- Healthy Cashew Chicken Salad with Apples (Dairy-Free)
If you make this recipe, please let me know how it turned out. Leave a star rating or comment and share a photo on social media—I’d love to see it!
Eat Clean. Be Well!
-Sara
Healthy Fried Rice
Equipment
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1 large skillet
Ingredients
- 2 tbsp. avocado oil (or extra-virgin olive oil)
- 1 lb. chicken, cut into ½” cubes
- 1 small yellow onion, chopped
- 1 red bell pepper, chopped
- 2 cups chopped broccoli
- 2 garlic cloves, minced
- 1 cup frozen peas and carrots mix
- 2 eggs
- 3 cups cooked brown rice
- ¼ cup thinly sliced green onions
- ¼ cup coconut aminos
- 2 tbsp. toasted sesame oil
Instructions
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Heat 1 tablespoon of oil in a large skillet over medium-high heat. Add diced chicken, season lightly, and sauté until cooked through (about 8–10 minutes). Remove and set aside.
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Add the remaining tablespoon of oil to the pan. Sauté onion, red pepper, and broccoli until beginning to soften (about 5 minutes). Add garlic and frozen peas & carrots and cook until heated through.
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Move vegetables to one side of the skillet and add the eggs to the empty space. Scramble until cooked, then combine with the vegetables.
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Increase heat to medium-high, add cold cooked rice, cooked chicken, green onions, coconut aminos, and toasted sesame oil. Stir frequently and cook 3–5 minutes until heated and slightly crisped. Taste and adjust seasoning, then serve immediately.
Notes
- Use a large skillet or wok for best results; if needed, fry in batches.
- Day-old rice performs best. Long-grain rice yields the best texture.
- Adding an extra tablespoon of oil when you add the coconut aminos helps give the rice a glossy finish.
- Coconut aminos can be substituted with soy sauce or liquid aminos if preferred—ensure gluten-free soy sauce if needed.
- Recipe yields four generous servings; you can stretch to six smaller portions.