Fried rice is one of the most beloved comfort foods, but restaurant versions are often heavy with oil and sodium. This Weight Watchers-friendly version keeps all the satisfying elements—savory rice, scrambled egg, tender vegetables, and bold seasoning—while significantly cutting back on fat and calories. With a few smart swaps, like using less oil, brown rice, and plenty of veggies, this version delivers the taste you crave while fitting neatly into your daily points.
Ingredients
- 2 cups cooked brown rice (preferably cold, day-old rice works best)
- 1 cup frozen peas and carrots (or any mixed vegetables)
- 1/2 cup chopped onion
- 2 green onions, sliced
- 2 cloves garlic, minced
- 1 tablespoon low-sodium soy sauce (or coconut aminos for gluten-free)
- 1 teaspoon sesame oil (optional, but adds flavor)
- 1 teaspoon olive oil or cooking spray
- 2 large eggs, lightly beaten
- Salt and black pepper to taste
- Optional protein additions: diced cooked chicken breast, shrimp, or tofu
Instructions
1. Prepare your rice.
For best results, use cold, day-old rice. Freshly cooked rice tends to be too moist and sticky for fried rice. If you’re cooking the rice the same day, try to cool it completely and refrigerate it for at least an hour before using.
2. Sauté the aromatics.
Heat a large nonstick skillet or wok over medium-high heat. Add the olive oil (or lightly spray the pan) and sauté the chopped onion until translucent, about 3–4 minutes. Add the garlic and cook for another 30 seconds, stirring frequently to avoid burning.
3. Cook the vegetables.
Add the frozen peas and carrots (or your choice of mixed vegetables) to the pan. Cook for about 3–5 minutes until tender and heated through. If using pre-cooked protein like shrimp or chicken, add it in now to heat through.
4. Scramble the eggs.
Push the vegetables to one side of the pan. On the other side, pour in the beaten eggs and scramble them gently. Once the eggs are cooked through, mix them into the vegetables.
5. Stir in the rice.
Add the cold, cooked rice to the pan. Stir everything together well, breaking up any clumps of rice. Add the soy sauce and sesame oil (if using), stirring thoroughly to coat the rice and distribute the flavor evenly.
6. Finish with green onions and seasoning.
Add the sliced green onions, and season with salt and pepper to taste. Cook for an additional 2–3 minutes, allowing the rice to slightly crisp on the bottom for added texture.
7. Serve hot.
Serve your fried rice hot from the pan, either as a main dish or a side. The recipe makes about 4 hearty servings.
Serving Suggestions
Enjoy this fried rice as a meal on its own, or pair it with a side of steamed edamame or a simple cucumber salad. You can also bulk it up with extra vegetables like chopped bell peppers, shredded cabbage, or mushrooms for even more volume and fiber with minimal added points.
For added protein, toss in cubed tofu, diced grilled chicken breast, or cooked shrimp. Each option adds staying power without making the dish feel heavy.
