Low Calorie Fried Rice (Easy, Healthy, Fast)

I’m a sucker for Chinese food takeout. The problem with this is I love a giant platter of fried rice. What I don’t love is how many calories are in fried rice (hint; It’s a lot). 

My healthy fried rice recipe is just under 400 calories and is perfect for anyone on a weight loss journey while trying to eat the foods they love. This low calorie fried rice recipe makes a large portion, uses less oil, is easy to make, and is restaurant quality. It makes a great addition to any meal or can be made as the main course. 

​WHY MAKE LOW CALORIE FRIED RICE

-Great way to eat foods you love without compromising on calories

-Healthier option than getting it from the Chinese restaurant

-All ingredients can be found at your local grocery store

 -Total amount of calories is over 50% less than traditional fried rice

​INGREDIENTS:

• Light Margarine
• Egg Beaters (liquid egg substitute) – If you don’t want to use liquid eggs you can use 1 whole egg. You can add it in at the same time in the recipe or you can pre-make your scrambled eggs prior to starting. 
• Frozen Peas & Carrots – you can also use fresh peas and carrots but I find frozen to be the easiest.
• White Onion, diced
• Garlic, minced
• Salt and Black pepper
•  Cooked and chilled rice / leftover rice  -For the best results I prefer long grain white rice but you can use your favorite type of rice. (jasmine rice, whole grain or cauliflower rice)
• Green Onions 
• Regular Soy Sauce / Low-Sodium Soy Sauce – Alternatively you can use coconut aminos or liquid aminos (liquid aminos have a few extra grams of protein and a lower sodium content than low sodium soy sauce!)
• Oyster sauce – I really like what oyster sauce adds to this recipe but if you don’t have it and don’t want to buy it you can leave it out. 
• Sesame Oil – Don’t leave this out, It’s such a small amount that you’re probably thinking how much of an effect can it have? It changes the whole dish. 

HOW TO MAKE LOW CALORIE FRIED RICE

1. Preheat a large skillet or large wok to medium-high heat. 
2. Add in half of your light margarine, peas and carrots, onion and garlic, season salt and pepper. Cook for about 5-7 minutes, stirring occasionally. 
3. Add in the remaining margarine, rice, green onions, soy sauce, oyster sauce and egg beaters and stir until combined. Cook for 3-4 minutes. You want to make sure you are turning the rice so that it does not get stuck to the bottom of the pan. 
4. Add in sesame oil and stir until fully combined. 
5. Split into two equal sized portions.
6. Serve with protein of choice: Beef, teriyaki chicken, kung pao chicken or even crispy tofu.

FRIED RICE CALORIES / MACROS

How many calories in fried rice? Fried rice has 520 calories per cup, 85g carbs, 16g fat and 11g protein. (Using the nutritional value from panda express, fried rice) This doesn’t sound too bad until you open up the container for this popular dish and realize how small the serving size is, really it’s a small side dish at best.

​My healthy version of fried rice is low calorie, healthy, and a better way to stick to your weight loss goals. Clearly it’s the best choice. 

The calories / macros for one serving (half the recipe) of my low calorie fried rice recipe are: 

Calories: 398 Calories

Carbs: 85g carbs

Fat: 2.5g fat

Protein: 11g protein

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LOOKING FOR MORE ASIAN INSPIRED RECIPES?

Check out some of our other low calorie recipes like our Low Calorie Orange Chicken, Low Calorie Chicken Teriyaki or Low Calorie Honey Garlic Shrimp Stir Fry.