Easy Healthy 30 minute Fried Rice

by Sarah

in Asian Dishes, Dairy-Free, Egg-Free, Entrees

This easy healthy fried rice can be made start-finish-cleanup within 30 minutes, and is the perfect dish to upscale so you have a few dinners at once.

Easy Healthy 30 minute Fried Rice | www.savoringspoon.comWith school started, I’m always on the lookout for healthy food that takes under 30 minutes to eat and can be scaled up. I’ve been making this fried rice recipe and it tastes delicious on the day of, after the fridge, and survives reheats great. You can easily make it vegetarian/ vegan by substituting the sausage with an vegetarian/vegan alternative sausage.

In order to make this dish healthier, I try to pack in lots of fiber by using a multi-grain rice instead of white rice. White rice is delicious, but this multi-grain rice is actually very yummy too. I’ve been eating it at home since I was a teenager (possibly one of my mom’s greatest finds at the supermarket).

Easy Healthy 30 minute Fried Rice | www.savoringspoon.comThe only different thing between this rice and white rice, is you have to soak the multi-grain rice for 2 hours (or more) before you cook it in the rice-cooker because it is harder than white rice. The soaking allows the rice to soften up and it comes out chewing and amazing.

You can get multi-grain rice at your local supermarket or online.  At the supermarket, you have the option of A. Making your own whole grain blend (this works well for stores like Sprouts and Whole Foods which sell grains individually in bulk baskets) or B. You can go to your local 99 Ranch or other Chinese supermarket and buy it pre-mixed in the rice section. Look for the super colorful rice. You can also get rice like this on amazon.

Also update, I have some pictures from my recent family trip to Banff and Jasper national parks in Canada!

Lake Moraine at Banff National Parl | www.savoringspoon.comMy most favorite place in both parks was Lake Moraine (above) in Banff national park. The water was so clear and colorful, I could stand on top of the rock pile by the lake for hours looking at how the colors change under the light. We went canoeing on the lake, and the beautiful blue color is still so vivid blue even in the deepest parts of the lake. By far one of the most magical places I’ve ever been! It reminded me of Nine Rivers Valley in China, which is also up there in my favorite lake watching spots.

Spirit Island at Jasper National Park | www.savoringspoon.comSpirit Island at Jasper National Park was a runner up in my favorite spots on this visit. I loved the light blue water, how clear it was, and those beautiful pine trees that line the entire Island.

Morning Rays at Banff National Park | www.savoringspoon.comSince we started our mornings early the week we were in the parks, we caught sights like above on our morning drive. It was so beautiful, and the clouds so low making shadows on the mountains.

Squirrel at Banff National Park | www.savoringspoon.comThere were also a lot of these little guys in the park. Squirrels at Banff were so friendly, they ran right up to people and gnawed at the bottom of people’s sneakers!

This family trip to Banff and Jasper was one of the most amazing trips we’d taken so far, and I highly recommend both parks if you go!

Easy Healthy Fried Rice

Easy Healthy Fried Rice


  • 1 tsp vegetable oil
  • 12 oz cooked sausages (I used 4 links of Trader Joe's Chicken Herb)
  • 2 cups frozen vegetable mix (broccoli, green beans, corn, carrot, peas)
  • 2 stalks green onion
  • 1 inch piece ginger, chopped
  • 3 cloves garlic diced
  • 1/2 onion chopped
  • 4 cups day-old rice (multi-grain or white rice)
  • 1-2 tsp salt (to taste. I used 1 tsp)


  1. The day before, soak the multi-grain rice in water for 2 hours and then cook with your ricecooker. If you use white rice you can skip the soaking part.
  2. Chop green onion, garlic, and ginger. Chop sausage links into round slices.
  3. Add oil to pot on medium high heat. After 1 - 2 minutes (when the oil has heated up) add sausages and cook till slightly browned on each side.
  4. Push sausages to one side of the pot and add green onion, onion, garlic, and ginger. Let sizzle until aromatic.
  5. Add frozen vegetables and stir everything together to cook. Add cooked rice and stir until well incorporated and hot. Add salt to taste and mix well.
  6. Serve hot!

Leave a Comment

{ 8 comments… read them below or add one }

1 Shashi at Runninsrilankan September 12, 2014 at 9:57 am

I love the coloring of the multi-grain rice in this dish – and love the ginger/garlic/onion combo! And those pictures of Banff and Jasper national parks are gorgeous!!


2 Sarah September 12, 2014 at 10:14 am

Thanks Shashi! I love multi-grain rice too! :)


3 Natalie @ Obsessive Cooking Disorder September 12, 2014 at 9:08 pm

your vacation photos look amazing! Love the last shot of the chipmunk haha


4 Sarah September 13, 2014 at 11:06 am

Thanks Natalie! I was surprised the chipmunk stood so still for the picture!


5 Holly | Beyond Kimchee September 14, 2014 at 6:34 pm

What a great idea to use multi-grain rice for fried rice! I love multi-grain rice in many dishes.
The scenery is just outstanding I have never been to Canada and I feel like going for a hike to soak the fresh air from the mountain and the lake. And what a cute chipmunk! Is he looking for his lost acorn? ha-ha!


6 Sarah September 15, 2014 at 1:30 pm

Thanks Holly! I agree, multi-grain rice is great!


7 Joanne September 15, 2014 at 7:45 am

Such a perfect meal for using up lots of leftovers and making enough food to last for DAYS. I definitely need more meals like this in my life.


8 Sarah September 15, 2014 at 1:34 pm

Thanks Joanne! I love using up my leftovers too!


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