Healthy Veggie Loaded Fried Rice (gluten free)
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.
Servings 8 servings
Calories 215kcal
Equipment
- 1 large pan
- 1 knife
Ingredients
- 2 cups medium grain white rice cooked and chilled
- 1 pound cooked protein of choice shredded chicken, ground turkey, ground beef
- 1 tablespoon avocado oil
- 2 large garlic cloves minced or grated
- 1 small vadalia onion finely chopped
- 1 cup red or green bell peppers finely chopped
- 1 green onion finely chopped
- 2 cups shiitake mushrooms diced
- 2 cups broccoli cut into small florets
- 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.
Nutrition
Calories: 215kcal | Carbohydrates: 16g | Protein: 20g | Fat: 8g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 0.02g | Cholesterol: 210mg | Sodium: 513mg | Potassium: 437mg | Fiber: 2g | Sugar: 3g | Vitamin A: 1035IU | Vitamin C: 36mg | Calcium: 53mg | Iron: 2mg