Vegetable Stir-Fried Rice – Quick One-Pan Meal
Classic veggie and egg stir-fried rice with soy sauce and sesame oil. A 420-calorie one-pan lunch ready in 15 minutes.
Vegetable Stir-Fried Rice – Quick One-Pan Meal
Classic veggie and egg stir-fried rice with soy sauce and sesame oil. A 420-calorie one-pan lunch ready in 15 minutes.
Nutrition Per Serving
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Ingredients
- 300 g Cooked rice (day-old preferred)
- 2 Eggs
- 150 g Mixed vegetables (peas, carrots, corn)
- 2 tbsp Soy sauce
- 1 tbsp Sesame oil
- 2 stalks Green onions
- 2 cloves Garlic (minced)
Instructions
-
1
Scramble eggs
Heat oil in a wok or large pan over high heat. Scramble the eggs, break into small pieces, and set aside.
-
2
Stir-fry vegetables
In the same wok, add sesame oil. Stir-fry garlic for 30 seconds, then add mixed vegetables. Cook 2-3 minutes until tender-crisp.
-
3
Add rice and season
Add the cold rice, breaking up any clumps. Drizzle soy sauce and toss everything together on high heat for 2-3 minutes. Add the eggs back and toss.
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4
Finish
Garnish with sliced green onions. Serve immediately while hot. Add chili oil or sriracha for heat.
Notes
- • The wok must be screaming hot — this is the secret to good fried rice. High heat prevents steaming.
- • Spread leftover rice on a sheet pan in the fridge uncovered for a few hours to dry it out quickly.
- • Add soy sauce around the edges of the wok, not directly on the rice, for better flavor distribution.
Why You'll Love This Stir-Fried Rice Recipe
Classic veggie and egg stir-fried rice with soy sauce and sesame oil. A 420-calorie one-pan lunch ready in 15 minutes. This recipe is designed to be simple, nutritious, and satisfying — perfect for meal prep or a quick homemade meal. With 14g protein, 58g carbs, and 14g fat per serving, it fits seamlessly into a balanced diet.
Nutrition Breakdown
Each serving delivers 420 calories with a solid macronutrient profile. Whether you're tracking macros for muscle gain, fat loss, or general health, this recipe keeps you on target without sacrificing flavor.
Final Thoughts
This Stir-Fried Rice recipe proves that healthy eating doesn't have to be complicated. With simple ingredients and minimal prep time, you can enjoy a nutritious lunch that supports your fitness goals. Bookmark this recipe and add it to your weekly rotation.
Variations
Feel free to change up this recipe and make it your own:
- Low-carb version: Reduce or swap the carb source for extra vegetables or cauliflower rice.
- Higher protein: Add an extra serving of protein or a side of Greek yogurt.
Storage
Store in an airtight container in the refrigerator for up to 3-4 days. Reheat gently in the microwave or on the stovetop.
Frequently Asked Questions
Why should I use day-old rice for fried rice?
Day-old rice is drier, so it fries better without becoming mushy. Freshly cooked rice has too much moisture and will steam instead of getting that signature slightly crispy texture.
How many calories are in vegetable fried rice?
This recipe has about 420 calories per serving with 14g protein. It is lighter than takeout fried rice because we use less oil and more vegetables.
Can I add meat to this fried rice?
Absolutely. Diced chicken, shrimp, or tofu are great additions. Cook the protein first, set aside, and add it back with the rice at the end.
Did you make this recipe?
Please let us know how it turned out for you! Share a picture on Instagram with the hashtag #aimealplan.
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