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    Home » Recipes » Gluten-free Chicken Dinner Recipes

    Healthy Fried Recipe (Gluten-free)

    by Elena Elliott published: Dec 12, 2022 · 6 Comments

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    This fried rice recipe is as delicious as it is good for you. A quick and healthy take on the popular Asian dish without any MSG, gluten, flavours or colors. Healthy fried rice is done in 20 minutes. Let's do it!

    healthy fried rice on a plate with chop sticks

    Healthy Fried Rice Recipe

    Is it a takeout night tonight? But wait for a second! Before you pick up that Chinese takeout menu. I can show you how to make delicious fried rice that is better, healthier, and cheaper than any takeout.

    What is the easiest meal to make for dinner to ensure your whole family is on board? For us, it is spaghetti bolognese and… FRIED RICE! There are many different fried rice recipes, Chinese fried rice, Japanese, and Thai. This is my version of fried rice and I assume it is a fusion 😉. What matters though is that it tastes great and has natural simple ingredients only. Easy dinner that everyone enjoys.

    Fried rice is usually made using the oyster sauce. I have looked for a good quality oyster sauce for a long time now and could not find any. All of the sauces that I have come across include MSG and most of them have gluten. Not a good combination for our health.

    And this is precisely why this fried recipe is so good.

    Jump to:
    • Healthy Fried Rice Recipe
    • Reasons to make this healthy fried rice recipe:
    • Ingredients for healthy fried rice:
    • What rice to use
    • How to make healthy fried rice at home
    • How to serve
    • How to store fried rice
    • More rice recipes that are perfect for busy weeknights:
    • More healthy Asian recipes that are better than any takeout
    • Healthy Fried Rice Recipe (Gluten-Free)

    Reasons to make this healthy fried rice recipe:

    • Free from MSG, only simple natural ingredients.
    • Gluten-free. Thanks to my Fried Rice sauce, you can enjoy this quick meal without being worried. It is safe for anyone with celiac disease or gluten intolerance.
    • Easy to make. This is a quick cheat recipe. Keep reading to find out why.
    • Kid-friendly, my kids inhale this simple Asian meal.
    • Budget-friendly. Only 5 simple ingredients are needed.

    Ingredients for healthy fried rice:

    To make this healthy fried rice we will need cooked rice. Ideally, you would cook it the night before and refrigerate it. 

    • Chicken mince. Yes, to make this simple recipe we will cheat a little and use chicken mince. It will cook much faster and add a lot of flavor to our dish. Plus you don't have to cut the chicken, less washing up.
    • Cooked leftover rice.
    • Fresh garlic and ginger. 
    • Eggs, free-range or organic if possible.
    • A mix of frozen vegetables. I used a mix of carrots, peas and corn, but you can add any other vegetables you prefer. Bell peppers (capsicum) are a great addition, and so are mini corn and green beans.
    • Extra virgin olive oil, please do not use vegetable oil in your cooking, it is proven to be a health hazard.
    ingredients needed to make fried rice

    Fried rice sauce ingredients

    • Soy sauce. To make gluten-free fried rice we will need gluten-free soy sauce or tamari. Be aware - regular soy sauce contains gluten.
    • Fish sauce. Same here, check that the fish sauce is gluten-free.
    • Lime juice from fresh limes.
    • Sweetener of your choice. Raw sugar, coconut sugar, honey or maple syrup.
    ingredients needed for fried rice sauce

    Green onions to serve. Leave them out if serving the fried rice to little kids. We have enough vegetables in this recipe to make it a nourishing meal without any complaints about the GREEN STUFF.

    What rice to use

    The secret to a bowl of good fried rice is rice. You need to have pre-cooked rice that has cooled down completely before you start. Freshly cooked rice will become mushy when frying. So day-old rice is perfect for this recipe. Or cook it at least an hour before you start preparing the fried rice.

    To make this recipe you can use pretty much any rice you like. Chinese recipes use medium-grain rice, Thai jasmine rice and Japanese use round sushi rice. I used basmati rice because I find it is the easiest variety to cook. You can also use brown rice or cauliflower rice for an even healthier alternative.

    If you need help cooking rice, head over to HOW TO COOK BASMATI RICE.

    How to make healthy fried rice at home

    Make sure you have prepared all ingredients BEFORE you start. The eggs are in a bowl, lightly whisked, and the vegetables are diced, minced, and grated.

    1. Mix the sauce ingredients in a little bowl or a glass jar and set aside.
    2. Heat some olive oil in a large wok or a large skillet over medium heat. 
    3. Add the garlic and ginger and fry for a minute or two. Stir it constantly so that the garlic and ginger don’t get burnt. 
    4. Add the chicken mince and fry it breaking apart until the chicken is cooked
    5. Push the chicken mince to one side of the wok and add beaten eggs. Let the eggs set a little and then using a wooden spoon break them into little pieces and mix with the chicken mince.
    6. Add the fried rice sauce, mix and fry the chicken mince until it starts to caramelize.
    7. Add frozen diced vegetables and fry for 2-3 minutes on high heat. 
    8. Now add rice and gently mix everything together, breaking the rice apart with a wooden spoon. Cook for 4-5 minutes over medium-high heat until rice is heated thoroughly.

    See the full cooking process in the recipe card below or watch the video.

    How to serve

    This fried rice is a complete meal and makes a perfect lunch or dinner. Enjoy it with some crispy shallots, chilli flakes and sliced green onions.

    PARTY FOOD IDEA 🎉 You could also serve it as party food. Simply serve it in some lettuce cups 🥬. Cos lettuce and iceberg lettuce are perfect for this. It is such a fun idea for a party, plus you will add some greens to your meal.

    healthy fried rice

    How to store fried rice

    I would not recommend storing the leftover fried rice for later use. The rice was already refrigerated and reheated. While I have no concerns about refrigerating rice for a day or two, I would not recommend reheating it twice. 

    More rice recipes that are perfect for busy weeknights:

    Mexican rice

    Middle Eastern Mujadra rice

    Chicken and rice - plov

    More healthy Asian recipes that are better than any takeout

    • Chinese Garlic Chicken Recipe (Gluten-Free)
    • Mandarin chicken recipe
    • Easy and Delicious Poke Bowl Recipe
    • The only Filipino Adobo chicken recipe you will ever need

    Did you know I have a Youtube channel? Make sure to check it out.

    healthy fried rice on a plate with lime wedges

    Healthy Fried Rice Recipe (Gluten-Free)

    This healthy fried rice is gluten-free and MSG-free. It is done in 20 minutes and tastes absolutely amazing. SO much beter than any takeout.
    5 from 6 votes
    Print Pin Recipe
    Prep Time 15 mins
    Cook Time 15 mins
    Total Time 20 mins
    Course Main Course
    Cuisine asian
    Servings 4 people

    Ingredients
      

    • 2 cups cooked and cooled basmati or jasmine rice. One day old rice is the best
    • 3 tablespoons extra virgin olive oil
    • 1 garlic clove, minced
    • 1 tablespoon grated ginger. Approximately 3 cm of fresh ginger
    • 2 eggs, free-range or organic if possible. Lightly whisked
    • 1 cup frozen vegetable mix, such as peas, corn and carrots
    • 2 spring onion cut into 2 cm (½inch) (optional)
    • 3 tablespoons crispy shallots (optional)
    • FRIED RICE SAUCE
    • 3 tablespoons soy sauce. Use Tamari for gluten-free version
    • 2 tablespoon fish sauce. Choose gluten-free variety
    • 1 small lime juiced
    • 1 teaspoon organic raw sugar. Or use maple syrup or honey

    Instructions
     

    • Make sure all the above ingredients are prepared and are ready to go before you start cooking!
    • Mix soy sauce, fish sauce, lime juice and sugar in a glass jar or a small bowl and set aside.
    • Heat oil in a wok or a large skillet over medium heat and stir-fry garlic and ginger for about 2 minutes.
    • Add the chicken mince and fry until the chicken is fully cooked
    • Move the chicken mince to one side and add the whisked eegs. Scramble and mix the eggs with the chicken mince.
    • Add the fried rice sauce. Mix it with the chicken mince and the eggs and cook on high, until the chicken starts to caramelize.
    • Add the vegetable mix and stir-fry on high for 2-3 minutes until everything is hot and cooked through.
    • Add cooked rice and using a wooden spoon break it apart. Mix with chicken and vegetables and cook for a couple of minutes stirring frequently until rice is heated through.
    • Serve with crispy shallots and green onions. Enjoy!

    Video

    Notes

    Serving idea: serve the fried rice in lettuce cups, such as cos or iceberg lettuce for a party food idea.
    Make sure you use pre-cooked, cold rice.
    Keep in mind soy sauce contains gluten, use gluten-free variety if following a gluten-free diet.
    You can break cooked rice apart using your hands or a fork before you add it to the chicken. 
    Keyword fried rice, healthy fried rice
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    Reader Interactions

    Comments

    1. Nina

      December 13, 2022 at 8:14 am

      5 stars
      ich mag dieses Rezept !!!!!!!

      Reply
    2. Katie

      December 14, 2022 at 5:00 am

      5 stars
      Perfect healthy fried rice recipe! Easy to make too!

      Reply
    3. Jenna

      December 28, 2022 at 11:56 pm

      5 stars
      The addition of chicken mince was a great idea. My family loved this recipe. Thanks!

      Reply
    4. Sharina

      December 29, 2022 at 1:15 am

      5 stars
      This is a new go-to recipe! My family loves this. It is so easy to make, flavorful and healthy. Thanks for this wonderful fried rice recipe Elena, we'll have this on repeat.

      Reply
    5. Journa Liz Ramirez

      December 29, 2022 at 1:25 am

      5 stars
      We had this Asian fried rice with our favorite fried chicken, it is so good! Highly recommended!

      Reply
    6. Gen

      December 29, 2022 at 1:43 am

      5 stars
      This was so easy and so wonderful! Adding this to the dinner rotation for sure.

      Reply

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    About Me

    Hey, nice to meet you! My name is Elena. I'm a certified Health Coach. I live in Melbourne, Australia with my husband and our two little boys. I love cooking, especially simple, healthy, gluten-free food that my whole family enjoys. Read More

    Dr. Sears Institute Health Coach Certification Elena Elliott

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