Healthy “Fried” Rice

I have to admit, I haven’t been the worlds greatest fiancé lately when it comes to my time in the kitchen (our recent weeknight dinners would probably make you really sad). And yea, I have a healthy food blog, so naturally you’d think my fiancé spends his time eating healthy cheesecake and protein shakes that taste like ice cream every night… But NO. Not the case.

Lately it’s been a struggle, cooking that is. Life has been extremely BUSY.  This happens to all of us (and often). And you know what… that’s NORMAL! It’s life and life gets busy.

So what can you do about? Well let me answer that with what I did. Instead of having the same boring pre-cooked chicken for dinner every night, I knew I needed to come up with something that was QUICK to prepare (99% of my recipes are, because I’m a really lazy cook and don’t like spending my entire day in the kitchen). It also had to taste GOOD. Like really good. Like I’m craving Chinese food and snuck some home kind good. And of course, it had to be healthy. Seems like a impossible combination at times.

Healthy "Fried" Rice. Click here for the recipe!

If you’re anything like me lately and have found youself stuck in the same boring rut of healthy food options, then I invite you to give this recipe try. It’s stupid simple and fabulous. It will make your tummy do a little happy dance.

And with that, I give you my Healthy “Fried” Rice. The best part… you dont even have to cook the rice! Can you tell this makes me really happy? Of course, you could cook the rice, but that’s your call 😉 For me less time in the kitchen = more time for other stuff.

This recipe is perfect for those nights when you’re craving some some delicious Chinese takeout, or, if you’re simply looking for a healthy side dish to pair with your protein. Either way it fits the bill. And how often do the words “healthy fried rice” go together?

Healthy “Fried” Rice


  • 2 cups cooked brown rice (I like to get the pre-cooked organic brown rice from the freezer section at trader Joes)
  • 2 chopped green onions
  • 1/2 medium sweet onion
  • 1/2 cup frozen peas
  • 1/2 cup frozen carrots
  • soy sauce to taste
  • pepper to taste


  1. In a large saucepan over medium heat, add onions, cooking until almost translucent
  2. While onions are cooking, defrost carrots and peas in the microwave and drain
  3. If needed cooked your rice (mine took about 3 minutes at high power in the microwave)
  4. Once onions are almost done (will be nearly translucent), add all remaining ingredients except soy sauce
  5. Stir well in pan, adding in soy sauce to taste.
  6. Continue to cook until everything is heated though (2-5 minutes)
  7. Enjoy!


About Melissa

Melissa Wilson is a Certified Strength and Conditioning Specialist through NSCA and received her Bachelor’s degree from California Polytechnic State University-San Luis Obispo. In addition to in-person training, Melissa is the founder of ProShape Fitness -- a healthy living company, which specializes in online fitness and nutrition coaching for individuals who want to get back into shape and adopt healthier lifestyle habits.

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