10 Healthy Low Calorie Fried Rice Recipes (Is Fried Rice Healthy?)

Fried rice is a staple in Asian cuisine and for good reason - the chewy rice mixed with juicy meats and mixed with a savory sauce is a classic comfort. While we can all agree that fried rice is delicious, is fried rice healthy?

Fried rice can be very unhealthy dish given that it is a very carb and fat heavy dish from the rice and heavy oil usage, and not enough protein content -- an average restaurant serving of fried rice is about 800 calories.

However, it's easy to make a healthier version of fried rice by portioning ingredients mindfully. By limiting the amount of rice used, bulking up the dish with protein, and limiting oil, you can easily make a low calorie fried rice recipe.

In this guide we’ll look at:

• How to Make Fried Rice Low Calorie via the Fitsian Method
• FAQs, Tips, and Tricks
• Low Calorie Fried Rice Recipes

How to Make Low Calorie Fried Rice via the Fitsian Method

Staying fit doesn't mean you have to avoid eating fried rice. I often eat fried rice during the week by following a few principles to keep my meals healthy, low calorie, and macro-focused. Here are some principles I follow:

• Portion Control Carbs: When making carb heavy dishes, I always portion using my food scale to ensure I'm using exactly one portion -- this is about ¼ cup of uncooked rice. This way, I can still enjoy a healthy amount of rice and intake enough to fuel my workouts without feeling heavy.
• Opt for Lean Meats: I usually use boneless skinless chicken thigh, shrimp, and all kinds of seafood as these are the leanest, lowest calorie protein sources
  • Fact: Bone in skin on chicken thigh is 240 calories compared to 130 calories for the same amount of boneless skinless chicken thigh. Opt for skinless chicken when possible!
• Higher Ratio of Protein: Given the seemingly small amount of carbs, people will wonder if the meal will be filling enough. By adding a size-able amount of protein, you will easily feel satisfied. This is because protein is proven to make your body feel the most full among the three macros. It directly reduces ghrelin, the hormone in your body that causes us to feel hungry. Check out this article on hunger hormones to learn more.
• Adding Vegetables: Vegetables are a great way to round out the meal and feel more full without adding too much calories. Some of my favorites to add include shallots, garlic, carrots, and mushrooms to name a few.
• Substituting, Portioning or Omitting High Calorie Ingredients: Some high calorie ingredients can be omitted or substituted without sacrificing the flavor of the dish. For fried rice, an easy one is to swap out cooking oil for cooking spray.
  • Example: Swap out oil for cooking spray, which uses much less oil. Cooking spray is theoretically 0 calories, whereas traditional oil runs at about 120 calories per serving

FAQs, Tips and Tricks

10 Low Calorie Fried Rice Recipes

Kimchi Fried Rice

Kimchi fried rice is a classic Korean dish that I often ordered when in ventured to Koreatown in New York City. It’s comforting and flavorful, packed with that delicious kimchi flavor, juicy chicken, and mixed with that yolk action. 

So what does the nutrition profile for kimchi fried rice look like? Is kimchi fried rice healthy?

Let's take a look at the nutrition breakdown of the dish:

Kimchi fried rice can be a very healthy dish, consisting of 405 calories, with 34 grams of protein, 10 grams of fat, and 45 grams of carbs. The dish is balanced with protein and carbs, making it a well-rounded meal that is great for weight loss.

The key to making this dish healthy is choosing and portioning ingredients mindfully. Check out my recipe for Kimchi Fried Rice to see how I made this recipe lower in calories.

Salted Egg Yolk Fried Rice

Salted egg yolk fried rice is a Thai style fried rice dish that is deliciously savory - complete with fresh seafood complementing the delicious salted egg yolk flavor, and chewy rice.

So what does the nutrition profile for this salted egg yolk fried rice look like? Is salted egg fried rice healthy?

Let's take a look at the nutrition breakdown of the salted egg yolk fried rice:

The salted egg yolk fried rice can be a very healthy dish, consisting of 455 calories, with 43 grams of protein, 9 grams of fat, and 50 grams of carbs. As you can see, the dish has a very impressive nutrition profile packed with protein, making this an especially protein-packed fried rice.

The key to making this dish help rather than hinder progress towards your fitness goals is portioning each ingredient mindfully. To learn how to make this recipe, check out my salted egg yolk fried rice recipe to see how I modified this recipe to make it under 455 calories with 43 gram of protein.

Crab Fried Rice

Crab fried rice is a delicious and simple protein packed Thai dish. Packed with succulent crab meat and a creamy egg mixed in with the chewy rice, crab fried rice is undeniably delicious.

So what does the nutrition profile for crab fried rice look like? Is crab fried rice healthy?

Let's take a look at the nutrition breakdown of the crab fried rice:

Crab fried rice can be a very healthy dish, consisting of 381 calories, with 35 grams of protein, 6 grams of fat, and 44 grams of carbs.

To make this recipe healthy and low calorie, just portion the higher calorie ingredients mindfully. You can refer to my Crab Fried Rice recipe to see how I portioned and made the dish.

Tom Yum Fried Rice

If you’re a fan of Tom Yum Soup, you’re going to love this Tom Yum fried rice! Complete with juicy prawns and chewy rice coated with a creamy egg, this fried rice recipe that will satisfy your taste buds as well as your macros.

So what does the nutrition profile for tom yum fried rice look like? Is tom yum fried rice healthy?

Let's take a look at the nutrition breakdown of the tom yum fried rice:

Tom yum fried rice can be a very healthy dish, consisting of 331 calories, with 28 grams of protein, 7 grams of fat, and 36 grams of carbs, making it a very well balanced meal.

Check out my Tom Yum fried rice recipe to see how to make it.

Sukiyaki Fried Rice

This fried rice is for the sukiyaki lovers out there. The juicily, marinated beef slices with the chewy dashi-infused rice coated with a creamy egg will have you make this recipe a regular in your kitchen.

So what does the nutrition profile for the sukiyaki fried rice look like? Is sukiyaki fried rice healthy?

Let's take a look at the nutrition breakdown of the sukiyaki fried rice:

Sukiyaki fried rice can be a very healthy dish, consisting of 497 calories, with 32 grams of protein, 21 grams of fat, and 42 grams of carbs. Given the higher calorie density of beef, portioning the beef carefully is essential to making this dish lower in calories.

If you want to try making this, check out my Sukiyaki Fried Rice recipe.

Lemongrass Shrimp Fried Rice

Lemongrass fried rice is a deliciously aromatic fried rice, complete with juicy shrimps, lemongrass, and chewy rice. You can also opt to add a kick to it with some chilis.

So what does the nutrition profile for this lemongrass fried rice look like? Is lemongrass fried rice healthy?

Let's take a look at the nutrition breakdown of the lemongrass fried rice:

This lemongrass fried rice can be a very healthy dish, consisting of 340 calories, with 35 grams of protein, 6 grams of fat, and 34 grams of carbs. As you can see, the dish has a very impressive nutrition profile predominantly consisting of proteins and a manageable amount of carbs, making it a great well-balanced meal. The key to making this dish help rather than hinder progress towards your fitness goals is picking the right protein and portioning ingredients mindfully.

Check out lemongrass fried rice recipe to see how I made this dish.

Japanese Garlic Fried Rice

This Japanese Garlic Fried Rice (also known as Wafu style fried rice) is a perfect medley of flavors. The delicious garlic flavor with chewy rice and juicy chicken makes a heavenly combination.

So what does the nutrition profile for this Japanese garlic fried rice look like? Is Japanese garlic fried rice healthy?

Let's take a look at the nutrition breakdown of the Japanese garlic fried rice:

The Wafu garlic fried rice can be a very healthy dish, consisting of 398 calories, with 33 grams of protein, 17 grams of fat, and 37 grams of carbs. As you can see, the dish has a very impressive nutrition profile predominantly consisting of proteins, with fats and carbs as well, making it a well-balanced meal. However, the key to making this dish help rather than hinder progress towards your fitness goals is portioning high calorie ingredients mindfully.

Check out Japanese garlic fried rice recipe to see how I put this recipe together.

Pineapple Fried Rice

Pineapple fried rice is a delicious recipe with savory, stir-fried rice paired with sweet pineapple, making a delicious meal. It can also be served in the pineapple itself, making it an especially fun dish.

So what does the nutrition profile for the pineapple fried rice look like? Is pineapple fried rice healthy?

Let's take a look at the nutrition breakdown of the pineapple fried rice:

The pineapple fried rice can be a very healthy dish, consisting of 379 calories, with 31 grams of protein, 6 grams of fat, and 49 grams of carbs. As you can see, the dish has a very impressive and well rounded nutrition profile. The key to making this dish help rather than hinder progress towards your fitness goals is picking the right proteins and portioning high calorie ingredients mindfully.

Check out my pineapple fried rice recipe to see how I put this recipe together.

Omurice

Omurice is a popular Japanese fusion breakfast dish, known for its "power up" abilities (ie. fuel the body with protein and carbs). With a fried rice topped with a delicious cream omelette, this dish is super delicious.

So what does the nutrition profile for omurice look like? Is omurice healthy?

Let's take a look at the nutrition breakdown of the omurice:

Omurice can be a delicious, body fueling dish -- it is about 520 calories with 41 grams of protein, 23 grams of fat, and 47 gram of carbs. As you can see, omurice is a super protein-packed meal, so it's great for a delicious post-workout meal.

Classic Chicken Fried Rice

The classic chicken fried recipe that is super easy to make and delicious. The colorful mixture of vegetables mixed with rice makes this a great nutritious dish. With careful ingredient portioning, it's easy to make a low-calorie macro friendly version of the dish.

So what does the nutrition profile for this chicken fried rice look like? Is chicken fried rice healthy?

Let's take a look at the nutrition breakdown of this healthy chicken fried rice recipe:

Chicken fried rice can be a very healthy dish, consisting of 420 calories, with 33 grams of protein, 16 grams of fat, and 44 grams of carbs. This dish has a well-balanced nutrition profile predominantly consisting of proteins and carbs, making it a well-balanced meal that can keep you satisfied throughout the day. However, the key to making this dish help rather than hinder progress towards your fitness goals is picking the right proteins and portioning high calorie ingredients mindfully.

Scallop Fried Rice

Scallop fried rice is an easy and mouthwatering recipe that is perfect for seafood lovers. It consists of fresh bay scallops stir-fried with chewy rice, mixed with crunch vegetables, and tossed in an umami stir fry sauce.

So what does the nutrition profile for this scallop fried rice look like? Is scallop fried rice healthy?

Let's take a look at the nutrition breakdown of this fried rice recipe:

Scallop fried rice can be a very healthy dish, consisting of 408 calories, with 38 grams of protein, 11 grams of fat, and 42 grams of carbs. This dish has a well-balanced nutrition profile predominantly consisting of proteins and carbs, making it a well-balanced meal that can keep you satisfied throughout the day.

The key to making this dish macro friendly is using enough scallops or other additional protein to make sure there is ample protein content.

Take a look at my scallop fried rice recipe to see how I made it.