This low calorie fried rice recipe is a one-pan dish that you can whip up in 12 mins with your favourite cooked rice and vegetables! It’s way healthier than traditional fried rice and can be modified to fit your preference.
As I’m looking for ways to cut back on calories for my fitness goals, I created this low-calorie fried rice recipe and wanted to share how to make it.
Recipe for Low Calorie Fried Rice
I set out to make a more nutritious, yet low calorie fried rice with vegetables that tastes amazing!
This is one of the easiest one-pan recipes that you can make using cooked rice, some seasoning, and vegetables of choice. Not only is it easy and delicious, but it is also great for fitness goals as this dish is low in calories.
I list what vegetables I used, but you can use whatever vegetables you have or want to use! Everyone’s calorie goals are different, so feel free to modify, use less or more, of the ingredients down below!
Ingredients
- Cooked Rice
- Onion
- Garlic
- Bell Pepper
- Zucchini
- Carrots
- Green peas
- Soy Sauce or Tamari
- Red Wine Vinegar, Rice Vinegar or Apple Cider Vinegar
- Garlic powder
- Toasted Sesame oil
This fried rice recipe is gluten-free, egg-free, dairy-free & vegan.
How To Make Low Calorie Fried Rice (vegan)
If you don’t have leftover rice or already cooked rice, first cook your rice.
Next, add a bit of oil to a large non-stick wok or pan on medium-high heat. I used spray oil which helps me reduce oil while cooking.
Chop your onions and garlic and add them to your heated pan. Saute onions and garlic for a couple of minutes.
Meanwhile, chop up your vegetables of choice and add them in. I added chopped bell peppers and zucchini and cooked for another minute or so before adding my grated carrots (used food processor as it takes a few seconds) and frozen green peas. Cook until the vegetables are mostly cooked through.
Add cooked rice, along with soy sauce (or tamari for gluten-free), red wine vinegar (or rice vinegar / apple ciger vinegar), and garlic powder. Mix well to combine. You can also add chickpeas for extra protein.
Once your fried rice is cooked, turn off the heat and mix in the toasted sesame oil. Give it a taste and adjust the flavours according to your taste preference. Add salt and pepper to taste.
Top with green onions and serve warm!
Low Calorie Fried Rice
Equipment
- Non-stick Wok or Pan
- Spatula
- Cutting Board and Knife
- Food Processor (optional) easy to grate the carrots vs dicing them by hand
Ingredients
- 3 cups Cooked Rice
- 1/2 Onion diced
- 3-5 cloves Garlic minced (optional)
- 1 Bell Pepper diced (optional)
- 2-3 Carrots diced and grated (optional)
- 1 cup Green Peas (optional)
- 1 cup Chickpeas (optional)
- 3 tbsp Soy Sauce or Tamari for gluten-free
- 2 tbsp Red Wine Vinegar or Rice Vinegar or Apple cider vinegar
- 1 tbsp Garlic powder
- 1 tbsp Toasted Sesame Oil (optional)
- Green Onions optional topping
- 1/2 tsp Oil for wok/pan
Instructions
- If you don't have leftover rice or already cooked rice, first cook your rice.
- Next, add a bit of oil to a large non-stick wok or pan on medium-high heat. I used spray oil which helps me reduce oil while cooking.
- Chop your onions and garlic and add them to your heated pan. Saute onions and garlic for a couple of minutes.
- Meanwhile, chop up your vegetables of choice and add them in. I added chopped bell peppers and zucchini and cooked for another minute or so before adding my grated carrots (used food processor as it takes a few seconds) and frozen green peas. Cook until the vegetables are mostly cooked through.
- Add cooked rice, along with soy sauce (or tamari for gluten-free), red wine vinegar (or rice vinegar / apple ciger vinegar), and garlic powder. Mix well to combine. You can also add chickpeas for extra protein.
- Once your fried rice is cooked, turn off the heat and mix in the toasted sesame oil. Give it a taste and adjust the flavours according to your taste preference. Add salt and pepper to taste.
- Top with green onions and serve warm!
Nutrition
NEED MORE VEGAN RECIPE INSPO? CHECK THESE OUT:
I tried this last night with my leftover vegetables and I loved the addition of vinegar (I used apple cider). I never thought to add vinegar to fried rice but it made the dish more flavorful.
this was so good and easy to make! I added a little bit of pineapple slices for my own spin and omitted the chickpeas. Will be making this again!
Simple yet delicious. I like to add in some cauliflower rice to make this a more high volume meal for when I’m watching my calorie intake. So satisfying!