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Hello! I’m Anjali. I’m a board certified health coach, author, wife, mom and food lover from the SF Bay area (now living in Ann Arbor, MI!); with a passion for delicious food and a desire to make healthy eating easy, tasty and fun! Learn more about me here and stay for a while!

Anjali See what I'm eating this week

Healthy Vegetable Fried Rice

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Egg Fried Rice

Fried rice has always been one of mine and the husband’s favorite Asian dishes. I usually avoid it at restaurants because it’s just full of fat, made with white rice (empty calories!) and is so easy to eat a ton of without even realizing it. I was convinced that I could make a healthier version of fried rice that still tasted as sinful as the original recipe. The husband was skeptical.

But with a few secret swaps: tofu and edamame for the egg/meat traditionally used, and brown rice instead of white rice — this recipe turned out great! Thanks to the veggies, lean protein and healthy grains, this dish is also a one-pot meal. Hope you like it as much as we did!

Healthy Fried Rice with Edamame, Veggies, and Tofu

Thanks to the veggies, lean protein and healthy grains, this dish is also a one-pot meal. Hope you like it as much as we did!
Prep Time5 mins
Cook Time15 mins
Total Time20 mins
Course: Main Course
Cuisine: Asian
Keyword: tofu vegetable fried rice, tofu vegetable fried rice recipe, vegetarian fried rice
Servings: 6 servings
Calories: 240kcal


  • 1 tbsp  extra virgin olive oil
  • 3 large cloves garlic minced
  • 1 tbsp  minced ginger
  • 1/2-3/4 cup diced red onion
  • 4 cups leftover cooked brown rice or freshly cooked minute brown rice
  • 3/4 cup finely diced red pepper Equals about 1 red pepper
  • 1/8 cup frozen peas
  • 1/4 cup shredded carrots
  • 3/4 cup cooked shelled edamame (I use the frozen kind and just defrost it - works great)
  • 1/2 cup fresh or frozen thawed, corn
  • 6 ounces firm tofu cut into 1/4-inch cubes 
  • 3 tbsp  low-sodium soy sauce
  • 2-3 tbsp  Thai Red Curry Sauce I use Trader Joe's version
  • 1/8 cup sliced green onion for topping


  • Heat 1 tablespoon of oil in a wok or large skillet until very hot (over medium high heat)
  • Add the garlic, red pepper, onion, and ginger and cook, stirring, until softened and aromatic, about 2 to 3 minutes.
  • Add the rice, edamame, corn, carrots, peas and tofu and cook, stirring, until heated through, about 5 minutes.
  • Add the soy sauce and incorporate thoroughly
  • When cooking is almost complete, add the Thai Red Curry Sauce and top with green onion. 


Calories: 240kcal | Carbohydrates: 38.3g | Protein: 9.5g | Fat: 5.8g | Saturated Fat: 1g | Sodium: 320.2mg | Fiber: 4g | Sugar: 2.7g



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28 responses to “Healthy Vegetable Fried Rice”

  1. mmmm – I like the look of that and a great way to sneak some tofu in the meal for my meat-loving husband!

    • I love edamame – it’s a great source of protein and fiber 🙂 You can use it in other meals too – it’s great on salads and in stir frys. Let me know if you try it and how you like it!

  2. I made this over the weekend and it turned out really awesome. I added a pinch of sugar and made it taste really good! Thanks Anjali

    • Awesome!! That’s so great! And what an interesting idea to add a pinch of sugar – I’ll have to try that next time! 🙂

  3. OMG! I love this dish! My mom swaps the soy sauce for tomato sauce and it become a more Mexican-inspired saucy style….try it it’s delicious!

    • Oh nice!! Love the idea of swapping out the soy sauce too — I can see it becoming more Mexican inspired with tomato sauce. I’ll have to try that next time!

  4. I first had veg fried rice during my trip to India! It is regarded as a delicious and spicy lunch dish and is phenomenal in taste. I think I cannot forget the taste; mind blowing, rich and exotic. This sounds similar, thank you so much for sharing information 🙂 I am going to try this for sure and thanks for acknowledging the fat/calorie count!

    • Oh nice!! Veg fried rice in India is absolutely delicious. I’m sure you’ll love this recipe Anna, keep me posted on how it turns out!

  5. I also love fried rice but I’m trying to stay away from it now because it is fatty, which is why I’m really glad that there is a way I can enjoy it without having to worry about my health. That veggie rice looks so yummy I can almost taste it, I am writing that recipe down and I would try my best to make it on my own. I prepare my own meals now since I’ve decided to make healthier food choices. I haven’t had rice for a week now and you can only imagine how much I’ve been craving for it but I’ve been trying so hard to resist. Good thing I found this post, now I can satisfy my craving without sacrificing my health. Thank you so much for sharing this.


    • This would work great with quinoa Kathryn! Just follow the recipe exactly the same way you would for rice and it should turn out well.

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