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Lime juice being squeezed on top of a pile of brown fried rice.

Brown Fried Rice

This healthy gluten free fried rice recipe shows a fantastic way to make brown rice more interesting. This dish is also packed with protein and is full of flavour.
Course Main Course
Cuisine non specific
Keyword brown rice meal prep, fried brown rice, healthy fried rice
Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Servings 6 servings
Calories 780 kcal
Author Nicolas


  • cups of medium grain brown rice
  • Rice bran oil
  • 750 g of chicken breasts cut into half-inch thick dices
  • 4 eggs beaten in a bowl
  • 2 carrots peeled and diced fine
  • 1 red onion finely diced
  • 200 g of broccoli finely diced
  • 2 cloves of garlic finely diced
  • 2 tablespoons of hoisin sauce
  • 2 tablespoons of soy sauce
  • 125 g of frozen peas


  1. Rinse the brown rice in a colander for about half a minute.

  2. Bring a pot filled with plenty of salted water to a boil, then add your rice. Bring the water to a boil again, and then turn the heat down to a simmer. Cook the rice for 25 minutes or cook to packet instructions.

  3. Drain the rice, then transfer onto a tray lined with kitchen paper.
  4. Preheat a wok or a large pot over high heat for at least 1.5-2 minutes.

  5. Add about a tablespoon of oil, then add half of your chicken, stir occasionally until cooked. Transfer the chicken to a bowl, then do the same with the other half of your chicken.

  6. Turn the heat down slightly, then add your egg. The egg will most likely cook in seconds, so keep stirring it quickly, and when it's cooked, transfer the egg to another bowl or container.

  7. Add some more oil to the wok, then add your carrots, red onion, chopped broccoli and garlic and fry for about half a minute. Then cover with a lid and let the vegetables cook for a couple of minutes.

  8. Next, add your hoisin sauce, soy sauce and the frozen peas. Stir through until the peas are no longer frozen.
  9. Add your rice and continue stirring. As the rice starts to heat back up in the wok, put your chicken and eggs back into the wok and keep stirring until everything is well combined.

  10. Season to taste with soy sauce, serve in 6 individual containers and store in the fridge or the freezer.

Recipe Notes

  • If you aren't using medium grain brown rice, or if you aren't sure what kind of brown rice you have, read the packet instructions.
  • When you cook the chicken, make sure you pre-heat the pot or the wok over high heat for a good amount of time, and then only add half of the chicken. Adding all of the chicken at one can cause the wok or pot to flood because it will be too overcrowded.
  • When you add the eggs the pot or wok will be very hot, and will probably cook in seconds, so be careful not to overcook the egg. 
  • Brown rice is a healthier alternative to white rice.
  • If you're vegetarian, and you want to replace the chicken. I recommend that you use marinated tofu instead.
  • If you want to use white rice instead of brown rice, that is absolutely fine. 
Nutrition Facts
Brown Fried Rice
Amount Per Serving
Calories 780 Calories from Fat 181
% Daily Value*
Fat 20.1g31%
Saturated Fat 5g31%
Cholesterol 221mg74%
Sodium 580mg25%
Potassium 882mg25%
Carbohydrates 96.6g32%
Fiber 6.9g29%
Sugar 5.1g6%
Protein 51.1g102%
Calcium 107mg11%
Iron 5mg28%
* Percent Daily Values are based on a 2000 calorie diet.