Healthy Egg Fried Rice – Vegetarian and Gluten Free – 80 Twenty Nutrition

Healthy Egg Fried Rice – Vegetarian and Gluten Free

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Put down that dialing finger or should I say, close that food delivery app! Are you ready for a super easy dinner that’s faster and healthier than takeout? You gotta try this Healthy Egg Fried Rice – Vegetarian and Gluten Free and sure to blow your mind! If you have leftover brown rice or wild rice in your fridge, you can have this ready in 5 minutes!

Healthy Egg Fried Rice with Snow Peas - vegetarian gluten-free Christy Brissette media dietitian 80 Twenty Nutrition

No worries if you don’t have some brown rice or wild rice ready to go. If you feel like taking 40 minutes to get things boiling, go ahead… or you can sub in a different whole grain that cooks in 1/4 of the time.

[bctt tweet=”Close the delivery app. Make #Healthy Veggie Fried Rice in 5 min! #vegetarian #gf” username=”80twentyrule”]

I love to cook up a mixture of brown rice and wild rice for plenty of fiber and for more variety in the flavor and texture of my fried rice. Fiber not only keeps you full for longer, it’s great for digestive health and the healthy bacteria in your gut love it! You can look forward to a lower risk or colon cancer. Plus, the flavor is so much richer and earthier!

Health Benefits of Eggs

Carton of eggs with faces on them - antibiotics in food - what you need to know - media dietitian Christy Brissette 80 Twenty Nutrition
Photo credit: Steven Miller via Flickr.

Have you heard about the newest research on eggs and egg yolks? They don’t raise cholesterol, and in fact, eating eggs regularly actually lowers heart disease risk. They’re a fantastic quick and easy protein to prepare.

How to Choose the Best Eggs for Your Health, the Environment and Chickens

Wondering what type of eggs to buy when there’s cage free, free range, free run and organic to choose from? Here are the healthiest, most ethical eggs to buy based on a nutrition analysis, visits to some farms, interviews with farmers and taste tests I was part of for CBC Marketplace.

Media dietitian nutrition and food expert Christy Brissette of 80 Twenty Nutritionlive on CBC National News with Heather Hiscox on what eggs are healthiest

Frozen Vegetables Save You Time and Money

I won’t tell you how many times I hear from clients, “I want to eat more vegetables, but at the end of a long day, the last thing I want to do is wash them and slice them”. I totally get that because I’m in the same boat!

To save time, I use frozen vegetables. Before you gasp or think I’m a failure as a dietitian, did you realize that frozen vegetables have all of their vitamins locked in? That means sometimes frozen produce will be more nutritious than fresh fruits or vegetables that have been sitting around for awhile. Just make sure you get the ones that are free of any added sauces, sodium or other preservatives. Check the ingredient list to be sure.

Plus, buying frozen vegetables is great for your budget because you can stock up on them when they go on sale.

Healthy Egg Fried Rice - vegetarian and gluten free - Frozen vegetables fruit best buys save on produce healthy eating on a budget Christy Brissette dietitian media nutrition expert 80 Twenty Nutrition

Want more ways to save money on vegetables and fruit? Here’s how!

Aren’t All Rice Dishes Gluten Free?

It might seem obvious that fried rice would be gluten-free, but soy sauce contains gluten. Go for any dish in Asian cuisine and there may be some gluten in some of the condiments used.

To still get that mouthwatering umami flavor, use tamari. It’s the perfect gluten free alternative to soy sauce!

[bctt tweet=”Not all rice dishes = #glutenfree. Soy sauce contains gluten. More tips:” username=”80twentyrule”]

Healthy Egg Fried Rice – Vegetarian and Gluten Free!

Healthy Egg Fried Rice with Snow Peas - vegetarian gluten-free Christy Brissette media dietitian 80 Twenty Nutrition

Ready to give your food ordering finger a rest? Not to mention your credit card…? Get ready to enjoy the easiest and healthiest weeknight meal that’s better than takeout!

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Healthy Egg Fried Rice with Snow Peas - vegetarian gluten-free Christy Brissette media dietitian 80 Twenty Nutrition

Healthy Egg Fried Rice - Vegetarian and Gluten Free!

This better than takeout healthy egg fried rice is vegetarian, gluten-free and lower in calories, fat and sodium than your typical fried rice. It's also packed with extra fiber from brown rice and wild rice for extra staying power.
Servings 4
Prep Time 2 minutes
Cook Time 6 minutes
Total Time 8 minutes


  • 1 cup brown rice and wild rice mix, dry (or 2 cups cooked) or for quicker cooking time use quinoa
  • 1 tbsp olive oil
  • 1 tbsp sesame oil
  • 4 cloves garlic minced
  • 1 tbsp ginger grated
  • 6 eggs
  • 1 pound bag frozen Asian stirfry mixed vegetables (500 grams)
  • 3/4 cup frozen peas
  • 3 tbsp Tamari
  • sriracha to taste (optional)


  • Boil rice according to package directions.
  • In a large saute pan or wok, heat the olive oil over medium-high heat. Add the garlic and ginger and saute until the garlic starts to turn golden brown, about 1 minute.
  • Add the bag of frozen vegetables and the peas and saute until they defrost, about 4 minutes.
  • Move veggies to the side. Crack the eggs in the area you've cleared and scramble. Add the cooked rice, sesame oil and tamari and stir until warm.
  • Serve with sriracha and enjoy!
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Recipe Rating

  1. This looks delicious. Chinese food is one of my biggest weaknesses and I love this healthy alternative.

  2. Rada Francis says:

    This looks so good!! I never thought of throwing in stir fry veggies! Will definitely need to give this a go! Thanks for sharing!

  3. This sounds like an amazing recipe, I’m going to have to give it a go sometime. Though I may add soy sauce just because I enjoy it so much. Thanks!