Quinoa Fried Rice: Flavorful Stir-Fry with Veggies and Egg

Fluffy quinoa tossed with a mix of vegetables and finished with soy sauce and sesame oil for a healthy, flavorful alternative to traditional fried rice. This nutrient-packed side is just 121 calories per serving and rich in protein.

I’ve been on a quinoa kick lately. It often stands in for rice in my cooking because it offers a similar texture and so many nutritional benefits. This quinoa “fried rice” keeps the comforting flavors of the classic dish while cutting calories and adding protein.

This recipe embodies a lighter take on a favorite comfort food: satisfying, simple, and just 121 calories per serving. It’s easy to make, versatile, and a great way to add more whole foods to your meals.

---

QUINOA FRIED “RICE”

121 calories per serving

Why swap rice for quinoa?

Quinoa (pronounced KEEN-wah) is a gluten-free seed commonly prepared like a grain. It contains all nine essential amino acids, making it a rare and valuable plant-based complete protein. Quinoa also provides soluble fiber, which supports stable blood sugar, healthy cholesterol levels, and increased satiety. Its slightly nutty flavor and fluffy, slightly chewy texture make it an excellent substitute for rice in many dishes.

How does it taste?

Quinoa has a mild, nutty flavor and cooks up fluffy with a pleasant chew, somewhat similar to brown rice. It readily absorbs sauces and seasonings, so it takes on the savory, umami character you’d expect from fried rice.

Substitutions and must-haves

• To make this dish vegan or vegetarian, cook the quinoa in water or vegetable broth instead of chicken broth.
• For a traditional fried rice, use chilled cooked medium- or long-grain rice such as jasmine. Make sure it is fully cooled or refrigerated before frying to avoid clumping.
• Serve with your favorite protein—shrimp, chicken, steak, or pork all pair nicely.
• Don’t omit the green onions; they add bright flavor and color.
• Do not skip the sesame oil. Added at the end as a finishing oil, it provides the signature aroma and depth that make the dish feel authentic.

Make ahead

Quinoa fries and tastes better when chilled, so you can cook it up to 24 hours in advance. Spread the cooked quinoa on a baking sheet and chill or pop it in the freezer for 10–15 minutes to speed the process. You can also prepare the entire dish ahead, refrigerate, and reheat in a greased frying pan or wok over medium-high heat for 5–10 minutes until warmed through.

Directions

Start by prepping your ingredients. Rinse 1 cup quinoa under cold running water for about 5 minutes using a fine-mesh strainer to remove the natural bitter coating (saponin). While rinsing, dice ½ white onion, mince 2 cloves of garlic, and slice 3 green onions.

Combine the rinsed quinoa and 2 cups low-sodium chicken broth (or water/vegetable broth) in a small saucepan. Bring to a boil, cover, reduce heat to low, and simmer for 15 minutes. Remove from heat and let sit, covered, for 5 minutes. Fluff with a fork. Chill in the refrigerator or spread on a baking sheet and freeze for 10–15 minutes to help it fry up better.

Heat a wok or large frying pan over medium-high heat. Add 1 tablespoon olive oil and sauté the diced white onion until soft, about 5 minutes. Add the minced garlic and cook 1–2 minutes until fragrant. Toss in 1 cup mixed frozen peas and carrots and cook, stirring frequently, until tender, about 5 minutes.

In a separate pan, scramble 2 eggs and set aside. Add the chilled quinoa to the wok and fry for about 3 minutes, tossing frequently. In a small bowl, whisk together 2 tablespoons soy sauce and 1 tablespoon sesame oil. Drizzle the sauce over the quinoa and stir to combine. Add the scrambled eggs and toss everything together. Finish with an extra drizzle of sesame oil or soy sauce if desired and top with sliced green onions. Serve immediately.

Leftovers reheat well: warm in a greased frying pan or wok over medium-high heat for 5–10 minutes until heated through.

Recipe Card

---

Description

---

Ingredients

• 1 C quinoa
• ½ white onion, diced
• 2 cloves garlic, minced
• 3 green onions, sliced
• 2 C low-sodium chicken broth (or water/vegetable broth)
• 1 C mixed frozen peas and carrots
• 1 Tbsp olive oil
• 2 eggs, scrambled
• 2 Tbsp soy sauce
• 1 Tbsp sesame oil

---

Instructions

1. Rinse 1 cup quinoa under cold water in a fine-mesh strainer for about 5 minutes. While rinsing, dice the white onion, mince garlic, and slice green onions.
2. Cook the quinoa with 2 cups broth: bring to a boil, cover, reduce heat to low, and simmer 15 minutes. Remove from heat and let sit, covered, 5 minutes. Fluff with a fork. Chill or flash-freeze for 10–15 minutes to improve frying texture.
3. Heat a wok or large pan over medium-high heat. Add 1 tablespoon olive oil and sauté the diced onion until soft, about 5 minutes.
4. Add the minced garlic and cook 1–2 minutes until fragrant.
5. Add 1 cup frozen peas and carrots and cook, stirring, until tender, about 5 minutes. Meanwhile, scramble 2 eggs in a separate pan and set aside.
6. Add the chilled quinoa to the wok and fry for about 3 minutes, tossing frequently.
7. Whisk together 2 tablespoons soy sauce and 1 tablespoon sesame oil. Drizzle over the quinoa and stir to combine.
8. Stir the scrambled eggs into the quinoa mixture until fully incorporated.
9. Finish with extra sesame oil or soy sauce if desired and top with sliced green onions.
10. Serve immediately and enjoy.

---

Notes

What do you think? Did this recipe make the cut or would you change something? Leave a comment below!