My Quinoa Fried "Rice" features protein-packed quinoa instead of white rice in this healthier version of the classic Chinese restaurant dish. Quinoa is a gluten-free whole grain that provides a variety of vitamins, minerals and fiber to boost the nutrition of this recipe.
Fried rice holds a special place in my heart. The year after I graduated from college and was living on my own for the first time, it was the first dish I learned to cook. It was fast, easy, convenient and most importantly, cheap!
However, restaurant fried rice isn't always the healthiest dish. It’s made with white rice and a meager amount of vegetables and is often high in fat and sodium.
My quinoa fried rice offers a wholesome twist on traditional fried rice, where nutrient-rich quinoa takes center stage. Bursting with plant-based protein and dietary fiber, this dish is delicious, hearty, and satisfying.
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Why You'll Love This Dish
- Healthy- this dish is low in calories and packed with protein, fiber, vitamins, and minerals
- Quick and Easy- it's a breeze to prepare, perfect for busy weeknights
- Versatile- customize it with your favorite veggies, meat or tofu
- Tasty- a balanced mixture of sweet, savory, and umami flavors
- Great for Meal Prep: prepare a batch in advance for easy and healthy lunches or dinners throughout the week
- Gluten-Free- perfect for those with gluten sensitivity, as quinoa is naturally gluten free
Quinoa Fried Rice
Here's why this quinoa fried rice is a healthier version of traditional fried rice.
Quinoa
For my quinoa fried "rice," I use nutrient-packed quinoa instead of white rice. White rice is refined, meaning it’s had most of its nutrients, including fiber, stripped away in the milling process.
Quinoa, on the other hand, is a whole grain and a nutritional powerhouse. It’s packed with protein and provides a wide variety of vitamins, minerals and fiber.
Doctor's Tips
- One cup of cooked quinoa provides about 8 grams of protein and 5 grams of fiber.
- Unlike some plant proteins, quinoa is a complete protein. This means that it contains all nine essential amino acids that our bodies cannot make on their own.
- To learn more, read my post all about the health benefits of quinoa.
Vegetables
To up the nutrition even more, I like to adds lots of veggies to this dish. It's basically like a quinoa and vegetable stir fry. Use a variety of different colored vegetables to maximize the nutrients.
For these photos, I used a combination of broccoli, peas and carrots but you can experiment with your favorite vegetables. Mushrooms, zucchini, bell peppers and edamame are some other great options.
You can use either fresh or frozen vegetables for this quinoa fried rice. Frozen vegetables are picked and frozen at their peak so they remain nutrient-rich.
Eggs
Eggs provide protein as well as several important vitamins, minerals and antioxidants. You can also add some diced tofu, chicken or shrimp and this side dish easily becomes a main course.
Less Oil
Restaurant fried rice can sometime be drenched in oil. However, when you make it at home, you can control the amount of oil used. You don’t need to use too much oil if you use ingredients that have lots of flavor.
Less Salt
To keep the sodium in check, I use reduced sodium soy sauce (or tamari, which is gluten-free) in this quinoa fried rice. You can adjust the seasoning to taste.
Chef's Tips
- Day-old quinoa works best in this dish because the grains will be slightly dried out. If you use freshly cooked quinoa, your fried “rice” will end up being gummy.
- You can plan ahead and make a batch of quinoa the night before. If you do use fresh quinoa, spread it out on a baking tray and let in cool in the refrigerator or freezer for a few hours before making the dish.
- You can use fresh or frozen veggies in this quinoa stir fry. Broccoli, peas, carrots, mushrooms, zucchini, bell peppers and edamame are all great options.
- You can also add some diced tofu, chicken, shrimp or beef to make this dish a main course.
What To Eat With This Quinoa Stir Fry
More Tasty Quinoa Dishes
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Recipe
Quinoa Fried "Rice"
Equipment
- Sauté Pan or Wok
Ingredients
- 1 cup quinoa, rinsed
- 3 teaspoons safflower, peanut or other neutral-flavored oil, divided
- 2 eggs
- Salt and pepper
- 3 cloves garlic, minced
- 1 tablespoon minced ginger
- 3 scallions, sliced (whites and greens separated) plus extra for garnish
- 1 ½ cups chopped carrots, broccoli and peas (fresh or frozen)
- 2 tablespoons low sodium soy sauce (or tamari if gluten-free)
- 2 teaspoons sesame oil
- ½ teaspoon Sriracha or other hot sauce (optional)
Instructions
- Place the quinoa in a saucepan with 2 cups water and bring to a boil. Lower heat to a simmer and cover. Cook 10-15 minutes until done. Cool the quinoa, ideally overnight in the refrigerator.
- Heat 1 teaspoon oil in a wok over medium high heat. Beat the eggs in a bowl with a fork and add them to the pan. Season them with a pinch of salt and pepper. Cook, stirring occasionally, until firm. Break the egg up into pieces with a spatula and transfer it to a plate.
- Heat the remaining 2 teaspoons oil in the wok. Add the garlic, ginger and scallion whites and cook until fragrant, 2-3 minutes. Add the vegetables and cook a few minutes, stirring often, until crisp tender. Add the cooled quinoa and stir to combine. Add the soy sauce, sesame oil, Sriracha, scallion greens and cooked egg and stir to combine well. Garnish with scallion greens.
Notes
- Day-old quinoa works best in this dish because the grains will be slightly dried out. If you use freshly cooked quinoa, your fried “rice” will end up being gummy.
- You can plan ahead and make a batch of quinoa the night before. If you do use fresh quinoa, spread it out on a baking tray and let in cool in the refrigerator or freezer for a few hours before making the dish.
- You can use fresh or frozen veggies in this quinoa stir fry. Broccoli, peas, carrots, mushrooms, zucchini, bell peppers and edamame are all great options.
- You can also add some diced tofu, chicken, shrimp or beef to make this dish a main course.
Anonymous says
Thank you for this recipe inspiration! I made it Paleo by subbing in ghee and Coconut Aminos and omitting the sesame oil. I've been disappointed with Paleo recipes for quinoa and was very excited to try yours. It's fabulous and you're fabulous! Thanks again! --VRK
sonaliruder says
I'm so glad you liked it! Thanks so much for stopping by and leaving such a nice comment, it means a lot to me!
Karla says
This sounds really nice. I have changed my own fried rice recipe over the years to adapt it to make it healthier. I use wholegrain brown basmati rice with mine, which means that it doesn't go stodgy, gives it a nutty flavour, and gives it a nutritional punch. I put lots of veg in it, carrots, celery, bean sprouts if I have them, lots of onions or sometimes leeks, plus things that I have in the fridge or freezer, such as peas. I cook it in a minimum of oil, and instead of omelet, I pour the eggs over it at the end, and stir it into the rice, and gives it a lovely texture. I always make a huge batch because it freezes wonderfully, and you just thaw it out for a quick easy meal.
sonaliruder says
Thanks for the comment Karla! I Your veggie combinations sound great and I love that you make enough to freeze for later. Such a great idea!
Lyuba @ Will Cook For Smiles says
Love this idea for a fried rice! Definitely trying it 🙂
sonaliruder says
Thanks for your comment, Lyuba! I hope you like it 🙂
Kathy @ Olives and Garlic says
Absolute yes to this recipe. I love the beautiful photos and all the yumminess in that bowl.
sonaliruder says
Thanks so much, Kathy!
Shashi Charles says
I love quinoa fried rice and have it quite often at our home. While I use onions, garlic and ginger too - I've never added sesame oil to it - gotta try that next time!
sonaliruder says
That's great, Shashi! I love the flavor that sesame oil adds. Hope you like it 🙂
Kelley @ Chef Savvy says
Beautiful pictures! I love that you lightened this up. Fried rice is one of my guilty pleasures!
sonaliruder says
Thanks so much, Kelley! It doesn't have to be a "guilty" pleasure anymore if you make this version! 🙂
Arman @ thebigmansworld says
I no joke had this on my mind after seeing it on instagram AND my facebook feed at work....it looks even better on here! Never thought you could use quinoa instead! you're photos are epic! Pinning!
sonaliruder says
Thanks, Arman! Quinoa is a great substitute for rice in this dish!
Lisa Lin says
Love this lightened-up version of fried rice! I still need to try make the dish with quinoa.
sonaliruder says
Thanks for your comment, Lisa!
Alex @ delicious-knowledge.com says
Gorgeous! This looks like the perfect makeover! YUM!
sonaliruder says
Thanks so much, Alex!
Sarah says
This looks amazing! I agree that restaurant fried rice is loaded with oil, this healthy quinoa fried rice is much better. I like what you said about quinoa making people feel full longer instead of hungry soon after like white rice - I'll be picking up a bag of quinoa next time I'm at the grocery store to try this! Pinned!
sonaliruder says
Thanks for your comment, Sarah! Please let me know how it goes if you try the recipe!
Regan @ The Healthy Aperture Blog says
Oh I love this! Bookmarking for sure. I'm not "always" in love with quinoa, but this is a perfect way to spice it up. Great idea!
sonaliruder says
Thanks, Regan! This is a great recipe for anyone who's unsure about quinoa. It's full of flavor and it really does taste like fried rice!
CookWith Manali says
That looks really good! I found your blog through a fellow blogger and I am glad I did! Even though I don't practice anymore, even I am medical graduate from India and now totally obsessed with cooking/baking! 🙂
sonaliruder says
It's great to "meet" you, Manali! Sounds like we have a lot in common 🙂 Thanks for stopping by!
Rebecca Pytell says
Love making my own "fried" rice 😉
sonaliruder says
Thanks for your comment, Rebecca!
Jessica Levinson says
Knew I would love this recipe as soon as you told me you were making it! Fabulous makeover. Pinning now!
sonaliruder says
So glad you like it! Thanks for stopping by, Jessica!
genevieve @ gratitude & greens says
Mmm, I love quinoa fried rice! I like to top mine with some kimchi, too. Such an easy, healthy, and tasty meal! Happy Monday 🙂
sonaliruder says
Wow, great idea! I'm sure the kimchi adds quite a pop of flavor!
Katie Serbinski says
My pantry is overflowing with quinoa... I'll definitely be making this with stir-fry this week!
sonaliruder says
Great idea! It's the perfect accompaniment to stir-fry.
Elizabeth @ Enjoy Every Bite says
This looks delicious! I love fried rice but agree it is not the healthiest dish! Love this healthy version!
sonaliruder says
Thanks, Elizabeth!
Lauren @ Eating with a Purpose says
I love to make fried rice because it's a nice way to use up the vegetables that may be starting to look "sad" in my fridge- thanks for sharing a healthier version!
sonaliruder says
I agree, it's a great way to clean out your fridge 🙂 Thanks for stopping by!
athletic avocado says
Love this take on traditional fried rice! I like quinoa better than rice so this sounds amazing!
sonaliruder says
Thanks so much! I hope you try it!
Farrah says
So very much agreed with you on the fast/easy/convenient/cheap nature of fried rice. 😛 I love how delicious this looks! <3 I've been meaning to make quinoa and have been procrastinating, so I will...um, stop that and probably make this later in the week. 😛
sonaliruder says
Haha, thanks Farrah! I usually make a big batch and freeze it- saves a lot of time later!