healthy fried rice

This meal packs so much goodness into one bowl! From nutrient dense eggs to anti-inflammatory ginger and garlic, this rice bowl recipe gives you all the deliciousness of fried rice – without actually frying! By focusing on healthy oils, veggies, and a few key flavors, this dish is heart healthy, gutloving, and appeals to just about everyone!

healthy fried rice
NL Healthy Fried Rice Bowls
Recipe Type: Gluten free, refined sugar free, wheat free
Author: Nourishing Lab
  • 1 cup Brown Basmati Rice
  • 1.75 cups Water (or Broth)
  • 2 cups Lacinato Kale, thinly sliced
  • 1 Tbsp. Sesame or Olive Oil
  • 1 Tbsp. Avocado or Olive Oil
  • 2 Large Eggs
  • 3 Tbsp. Green Onion, chopped
  • 1/2 Tbsp. Sesame Seeds
  • Salt and Pepper
  • 1 large clove Garlic or ½ tsp. Fresh Ginger, minced
  • Optional: Soy Sauce or Coconut Aminos, Sriracha
  1. To prepare the rice, soak the brown basmati rice in clean, filtered water for about 3 hours. This is not a necessary step but it helps create light, fluffy brown rice and also helps pull phytic acid and anti-nutrients out of the rice so it’s easier to digest.
  2. Drain and rinse the rice. Add the rice and 1.75 cups of water or bone broth to a pot and bring to a boil. Reduce the heat to a simmer and cover the rice. The soaked rice will cook much faster than rice that hasn’t been soaked. If you have soaked your rice, cook time will be 15-20 minutes, while unsoaked will take about 40-45 minutes. Once the rice is nearly cooked, set it aside to rest for 10 minutes.
  3. In a pan, heat the sesame or olive oil over medium heat. Once hot, add half of the green onions and the garlic/ginger and saute for a minute. Add the kale and saute until the kale wilts. Add the rice and let the rice cook and get slightly browned in the pan before using a spoon or spatula to scrape it up and toss it. Season with salt, soy sauce or coconut aminos and set aside.
  4. Heat a small pan over medium heat. Once hot, add the avocado or olive oil and crack the eggs in the pan. Once the edges of the eggs start to set and turn opaque, cover the pan and reduce the heat down to medium heat. Continue cooking the egg until the yolk reaches your desired consistency. If the eggs are almost done but you don’t want to risk overdoing them, remove the pan from the heat but keep the pan covered for 30 seconds or so. Carefully remove the eggs from the pan.
  5. Arrange your bowls with rice on the bottom and an egg on top. Sprinkle the remaining green onion on top along with the sesame seeds. If desired, top with soy sauce, coconut aminos or sriracha!