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23+ Best Healthy Fried Rice Recipes for Weight Loss

Quit take out for good with these delicious and nutritious recipes.
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While you hardly ever hear the words "healthy" and "fried" in the same sentence, we're happy to highlight some of the tastiest and low-calorie options for indulging in some traditional fried rice. Skip the takeout—and the unnecessary calories—and opt for some easy at-home fried rice recipes. From brown rice and cauliflower rice to low-sodium sauce and fresh vegetables, these simple ingredient swaps will make dining in more delicious than ever.

Whether you're cooking for one or the whole family, these delicious and easy fried rice recipes will keep both your stomachs and your wallet full.

Chicken Fried Rice Recipe

Healthy chicken fried rice
Mitch Mandel and Thomas MacDonald

As far as fried rice recipes go, this veggie-filled dish is one of the healthiest options. Cut down on rice and focus on vegetables, including zucchini, carrots, broccoli, and mushrooms. Feed the whole family with this fresh and tasty fried rice.

Get our recipe for Chicken Fried Rice.

Vegetable Fried Rice Recipe

Vegetarian fried rice with a fried egg
Mitch Mandel and Thomas MacDonald

Arguably better than your average takeout, this recipe is topped with a fried egg. Cook up your fried rice as usual, but instead of scrambling the eggs directly in the rice, fry up an egg on its own to finish the dish.

Get our recipe for Vegetable Fried Rice.

Fried Rice Cups Recipe

Fried rice cups
Waterbury Publications, Inc.

If you're someone who worries about portion control, these fried rice cups are the perfect solution to overindulging. This recipe, made with precooked brown rice, is a quick and easy way to have a home-cooked meal on a busy weeknight.

Get our recipe for Fried Rice Cups.

The easy way to make healthier comfort foods.

15-Minute Cauliflower Fried Rice

cauliflower fried rice
Courtesy of Pinch of Yum

Move over white rice, cauliflower rice is our favorite new ingredient for fried rice recipes. Cauliflower rice helps eliminate calories without losing any flavor. Make your dish vegan-friendly by swapping eggs for scrambled tofu.

Get the recipe from Pinch of Yum.

Extra Vegetable Fried Rice

extra vegetable fried rice
Courtesy of Cookie + Kate

Load on the vegetables to make this fried indulgence worth the calories. Not only will the veggies add to the overall flavor, but the added color will be aesthetically pleasing.

Get the recipe from Cookie + Kate.

Easy Vegan Fried Rice

vegan fried rice
Courtesy of Minimalist Baker

If you're in need of some added protein in your diet, this easy vegan recipe boasts 22 grams of protein. Made with baked tofu, vegetables, and brown rice, this two-serving dish is perfect for an at-home date night.

Get the recipe from Minimalist Baker.

Shrimp and Vegetable Quinoa Fried Rice

shrimp and vegetable quinoa fried rice
Courtesy of Simply Quinoa

Sauteed in water instead of oil, this is one of the healthier fried rice recipes you can make! And with quinoa instead of rice and all fresh veggies, this popular dish will comply with most diets.

Get the recipe from Simply Quinoa.

Sesame Ginger Chicken Fried Rice

sesame and ginger chicken fried rice
Courtesy of Half Baked Harvest

Craving something with a unique and exciting flavor? This recipe combines caramelized chicken, lots of ginger, chile flakes, and tons of delicious veggies. Break out of your dinner rut and dig into this sesame ginger chicken fried rice.

Get the recipe from Half Baked Harvest.

Quinoa Fried "Rice"

quinoa fried rice
Courtesy of Gimme Some Oven

While not technically fried rice, this quinoa recipe has all the fried fun of the traditional dish without the added carbohydrates and calories. Serve it with your favorite vegetables and sauce. The best part? The quinoa substitutes so well that your friends and family will hardly taste a difference.

Get the recipe from Gimme Some Oven.

Skinny Garlic Fried Rice

skinny garlic fried rice
Courtesy of Pinch of Yum

This highly customizable dish builds on a delicious, savory base: brown rice, carrots, and garlic. Add in any veggies you have on hand or pack on the protein with chicken or tofu. Regardless, this simple recipe cuts down on prep time and unnecessary calories.

Get the recipe from Pinch of Yum.

Sweet Potato Fried Rice

sweet potato fried rice
Courtesy of Inspiralized

Just as good as your takeout staple, this grainless dish is made from sweet potato noodles. While the sweet potato rice takes a bit longer to create, the outcome will leave you both full and guilt-free.

Get the recipe from Inspiralized.

Healthy Fried Rice

healthy fried rice
Courtesy of Well Plated

Another cauliflower fried rice recipe here, but with more color than you could imagine. Made with pineapple, bell peppers, carrots, and edamame, this dish is a party on your plate.

Get the recipe from Well Plated by Erin.

Healthy Kimchi Fried Rice

kimchi fried rice
Courtesy of The Healthy Maven

This one-pan kimchi fried rice recipe is delectable both day of and as leftovers. Kimchi, a staple of Korean cuisine, is made of fermented cabbage and spices, and promotes weight loss, fights inflammation, and helps regulate your immune system.

Get the recipe from The Healthy Maven.

Healthy Oven-Baked Sheet Pan Fried Rice With Chicken

oven baked fried rice
Courtesy of The Yummy Life

Instead of frying up your rice, try baking it in the oven. What's great about this recipe is that most of the prep work can be done in advance. Before dinner, bake all the ingredients for 25 minutes at 425 degrees Fahrenheit. Add whisked eggs in the center of the pan and bake for an additional 4 minutes before serving.

Get the recipe from The Yummy Life.

Ground Turkey Fried Rice

ground turkey fried rice
Courtesy of Show Me The Yummy

A healthy alternative to chicken, extra lean ground turkey is an appetizing substitute. Don't worry about missing out on flavor, this recipe is made with a chili garlic sauce, adding some heat to the traditional dish.

Get the recipe from Show Me the Yummy.

Shrimp Fried Cauliflower Rice

shrimp fried cauliflower rice
Courtesy of Diethood

Combine fresh vegetables with frozen shrimp and cauliflower rice to create this simple and nutritious dish. Or, if you prefer to make your own cauliflower rice, pick up a head of cauliflower, cut it into florets, add those to a food processor, and pulse until it has a rice-like texture.

Get the recipe from Diethood.

Healthy Chinese Style Instant Pot Brown Fried Rice

instant pot brown fried rice
Courtesy of Paint The Kitchen Red

This fried rice recipe uses brown rice instead of white for added fiber. With instructions on how to cook fried rice using an Instant Pot, this recipe is great for creating consistently delicious rice. Add a little extra spice to your rice with sriracha on top.

Get the recipe from Paint the Kitchen Red.

Pineapple Cashew Fried Rice

pineapple cashew fried rice
Courtesy of How Sweet Eats

The pineapple, cashews, and coconut oil in this fried rice give it major summertime vibes. Eat it on its own or sprinkle in sauteed shrimp for even more flavor.

Get the recipe from How Sweet Eats.

Spicy Kale and Coconut Fried Rice

spicy kale coconut fried rice
Courtesy of Cookie + Kate

Made with kale, one of the most nutrient-dense foods, this fried rice is a tasty option for vegetarian chefs. Finished off cilantro, sriracha, and lime, this dish is filled with some major Thai flavor.

Get the recipe from Cookie + Kate.

Crispy Peanut Tofu and Cauliflower Rice Stir-Fry

crispy peanut tofu fried rice
Courtesy of Minimalist Baker

Come for the rice, stay for the baked peanut tofu. Pre-bake the tofu before sauteeing it in rice to add to the crispy texture. Once it's in the pan, mix in cauliflower rice, your veggies of choice, and enjoy this sweet and spicy dish.

Get the recipe from Minimalist Baker.

Chinese Cauliflower Fried Rice Casserole

chinese cauliflower rice casserole
Courtesy of Cotter Crunch

Grain-free and perfect for planning ahead, this fried rice casserole is about to be an essential recipe in your weeknight dinner repertoire. Yielding 4 to 5 servings, the casserole includes ginger, garlic, mung bean sprouts, and more.

Get the recipe from Cotter Crunch.

Chicken Fried Rice With Thai Peanut Sauce

chicken fried rice
Courtesy of The Seasoned Mom

Peanut lovers can rejoice about this one-skillet, healthy fried rice recipe. Serve spring rolls, mandarin oranges, or dumplings on the side for a full-on Asian feast.

Get the recipe from The Seasoned Mom.

Honey Garlic Chicken Fried Rice

honey garlic chicken fried rice
Courtesy of Inquiring Chef

This easy-to-freeze dish will be a lifesaver on busy weeknights. Indulge in this savory recipe by using low-sodium soy sauce and protein-packed chicken breast.

Get the recipe from Inquiring Chef.

Indian Fried Rice

indian fried rice
Courtesy of Feasting at Home

Infused with turmeric, this Indian fried rice recipe can quickly be created from leftover rice you have in the fridge. Add in snap peas, snow peas, bell peppers, asparagus, green beans, and shredded cabbage for a veggie-filled meal.

Get the recipe from Feasting at Home.

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Meg Rotter
Meg Rotter is a Brooklyn-based writer and content producer, with bylines at Cosmopolitan, Hearst, and BRAVA Magazine. Read more about Meg