This healthy, gluten free, veggie loaded fried rice is inspired by my uncle Saab who makes that BEST fried rice. It's one of my favorite comfort foods because it reminds me of family reunions, laughs and heartfelt conversations. My uncle Saab and cousin Krissy taught me that the most important thing when making fried rice is how you layer all the key ingredients together (vs throwing it all into the pan at once) and that the rice shouldn't be fresh or else it will get mushy.
This is one of my favorite gluten free veggie loaded meals because it's packed with flavor, great for meal prepping and always a crowd pleaser. I make my fried rice without the traditional sesame oil and soy sauce because they don't agree with me and replace them with tamari which I find to be a healthier and tastier soy sauce alternative. I'm still experimenting with how I can omit soy altogether and still get the same flavor. Fried rice is super versatile, you can easily swap out the protein and veggies with your favorites or whatever you have as leftovers in the fridge.
Which kitchen tools are needed?
- Large pan
- Knife
- Chopping board
- Rubber spatula
- Whatever you need to cook your rice & protein of choice
Healthy Veggie Loaded Fried Rice (gluten free)
- Total Time: 45 minutes
- Yield: 10 cups 1x
- Diet: Gluten Free
Description
This healthy, gluten free, veggie loaded fried rice is packed with flavor, great for meal prepping and always a crowd pleaser. It is super versatile, you can easily swap out the protein and veggies with your favorites or whatever you have as leftovers in the fridge.
Ingredients
- 2 cups medium grain white rice, cooked and chilled (350 grams)
- 2 cooked chicken breasts, shredded (or cooked protein of choice) (450 grams)
- 1 tablespoon avocado oil
- 2 large garlic cloves, minced or grated (12 grams)
- 1 small vadalia onion, finely chopped (130 grams)
- 1 cup red or green bell peppers, finely chopped (142 grams)
- 1 green onion, finely chopped (34 grams)
- 2 cups shiitake mushrooms, diced (147 grams)
- 2 cups broccoli, cut into small florets (146 grams)
- 1 inch piece of ginger, peeled & minced or grated
- 4 tablespoons gluten free tamari
- 1 teaspoon chili powder
- 1 teaspoon paprika
- ¼ teaspoon red pepper flakes (omit if sensitive to heat)
- 2 chicken eggs, scrambled separately
- ¼ teaspoon ground black pepper
Instructions
- Cook & chill rice: Cook rice according to package directions and set aside to cool in the fridge. Ideally the rice will be a day old but if timing doesn't allow just try and keep in the fridge for as long as possible. Fresh rice can get mushy where older rice retains it's shape.
- Prepare all vegetables & proteins: Cook chicken or protein of choice and set aside. Cut all veggies and set aside. Cook scrambled eggs and set aside.
- Sauté & layer the flavors: First add the avocado oil and garlic on medium heat and sauté for about 2 mins while or until fragrant. Add vadalia onion, paprika, chili powder and red pepper flakes and sauté for 2 mins or until onions start to turn translucent. Add green onions, broccoli, carrots, pepper and mushrooms and sauté for another 3 minutes. Add shredded chicken (or protein of choice), ginger and tamari and sauté for 3 minutes. Gently fold in rice and scrambled eggs until combined. You may need to add a little more tamari to give the rice more liquid if it is having difficulty combining. Top if off with some ground black pepper. Enjoy!
Notes
- Favorite rice brand: Nishiki
- Rice substitute: fresh cauliflower rice (not frozen)
- Chicken substitute: ground beef, ground turkey, tofu, extra veggies, shrimp, steak, extra eggs
- Avocado oil substitute: olive oil or neutral flavored oil
- Tamari substitute: gluten free soy sauce
- Vegetable substitutes: you can substitute in any of your favorite veggies as long as you have the vadalia onion, green onion, ginger and garlic.
- Prep Time: 30
- Cook Time: 15
- Category: Dinner
- Method: Stovetop
- Cuisine: Japanese
Keywords: Healthy fried rice, Gluten free fried rice
How to store the healthy fried rice:
Storage: Store in the fridge in an airtight container for up to 5 days.
Freeze: I like to freeze in individual portion bags for up to 3 months. To reheat place frozen rice in a pan on the stovetop and cook on medium heat for about 10-15 minutes until hot. If you prefer to microwave you can place in the microwave covered by a damp paper towel until hot.
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