Easy Gluten-Free Fried Rice Recipe (Dairy-Free)

Ingredients

• 185 g (1 cup)uncooked long-grain white rice (or 3 cups cooked rice)
• 300 ml (1¼ cups)filtered water
• 15 ml (1 tablespoon)sunflower oil
• 80 g (½ cup)diced carrots
• 150 g (1 cup)diced yellow onion
• 150 g (1 cup)green peas
• 3 largeeggs, beaten
• 2 clovesfresh garlic, minced
• 2.5 ml (½ teaspoon)fresh ginger, grated
• 2.5 ml (½ teaspoon)salt
• 2.5 ml (½ teaspoon)ground pepper
• 15 ml (1 tablespoon)green onions, chopped, for garnishing

Instructions

1. 1

   Cook the rice

   If you do not have cooked rice ready, rinse the uncooked rice several times until the water runs clear, then drain it. Put the rice and 300 ml (1¼ cups) filtered water in a small pot and bring to the boil. Lower the heat and cook for 10–12 minutes, until tender. Fluff with a fork and set aside.

2. 2

   Sauté vegetables

   While the rice cooks, heat the oil in a large skillet or medium wok over medium heat. Add the carrots and onion and sauté for 2–3 minutes, stirring occasionally with a wooden spoon, until the onion is translucent and the carrots are tender.

3. 3

   Add aromatics

   Stir in the grated ginger and minced garlic.

4. 4

   Stir in rice

   Add the cooked rice to the pan and stir it together with the sautéed vegetables. Heat for another 2 minutes.

5. 5

   Cook the eggs

   Make a well in the centre of the pan and pour in the beaten eggs. Stir them with the rice using a spatula until fully cooked. Alternatively, cook the eggs as an omelette in a separate skillet, cut it into small pieces and stir the pieces into the rice.

6. 6

   Add the peas

   When the egg pieces are pale yellow and fully cooked, add the peas. Mix and fry everything together for another 3 minutes.

7. 7

   Garnish and serve

   Top the fried rice with chopped green onions and serve.

What is fried rice?

Fried rice is a pan-cooked dish found in many Asian cuisines, often made to use up cooked rice alongside vegetables, egg or other additions. This version keeps the ingredient list simple and takes its cue from takeaway-style vegetable and egg fried rice.

Rice cooked from scratch works here, though rice made ahead can make the meal quicker. Carrots, onion, peas and egg add colour and contrasting textures without dairy or soy.

Nutrition and macros by portion

The nutrition label shows one serving as written: 306 calories, 11g protein, 50g carbs, 9g fat.

Most of the carbohydrates come from the rice and peas; the eggs provide much of the protein, while the sunflower oil and egg yolks contribute fat. Pair a serving with extra vegetables or a lean protein to make the plate more substantial.

Choose the right rice

Long-grain rice: it cooks into separate grains that are easy to stir through the vegetables. Rinse it first to remove excess surface starch, stopping when the water is no longer cloudy.

Cooked rice: the recipe also allows 3 cups of cooked rice. If using it, skip the rice-cooking step and proceed with the vegetables.

Build flavour in the pan

Carrots and onion: give them 2–3 minutes over medium heat, stirring occasionally. The onion should look translucent and the carrots should be tender before you add the aromatics.

Garlic and ginger: stir these in after the vegetables so they join the mix without spending the whole cooking time in the hot pan.

Get the egg right

In the pan: push the rice aside to make a well, then pour in the beaten egg. Stir until it is fully cooked and broken into small pieces before mixing it through the rice.

Separately: cooking the egg as an omelette in another skillet is an alternative given in the method. Cut it into small pieces and fold them into the rice.

Mind the texture and timing

Rice: once cooked, fluff it with a fork before adding it to the pan so it is easier to mix with the vegetables. Heat the rice and vegetables together for the specified 2 minutes.

Peas: add them after the egg is cooked and fry everything together for 3 minutes. This keeps them from being overcooked during the earlier sauté.

Serve it simply

Green onions: scatter them over the finished rice for a fresh garnish. Serve straight from the pan while the rice is hot.

For a fuller meal, pair it with a simple vegetable side or a protein of your choice. Check labels on any extra sauces or additions if you need to keep the dish soy-free or gluten-free.

Recipe notes & tips

• Measure the rice and water before starting if you are cooking the rice from scratch.
• Rinse the uncooked rice until the water runs clear, then drain it well.
• Have the vegetables chopped and the eggs beaten before heating the pan.
• Stir the carrots and onion occasionally so they cook evenly.
• Wait until the egg is fully cooked before adding the peas.
• Finish with the green onions just before serving.

Variations

• Add extra vegetables: Stir in other quick-cooking diced vegetables with the peas.
• Use leftover rice: Replace the uncooked rice and water with 3 cups cooked rice.
• Make it spicier: Add a little chilli while frying the vegetables.
• Add chicken: Cook diced chicken separately until fully cooked, then stir it through the rice.
• Switch the oil: Use another neutral cooking oil in place of sunflower oil.

Common mistakes to avoid

• Skipping the rinse: Unrinsed rice can cook up stickier; rinse until the water is no longer cloudy.
• Cooking the vegetables too briefly: Give the carrots and onion the full 2–3 minutes so they become tender.
• Adding the egg too soon: Wait until the rice has heated with the vegetables for 2 minutes before making a well.
• Leaving the egg undercooked: Stir until it is fully cooked before adding the peas.
• Overcooking the peas: Add them after the egg is done and fry everything for just 3 more minutes.

How to store

Refrigerate leftovers in a covered container and use within 2 days. Reheat until steaming hot throughout, adding a small splash of water if the rice has dried out.

Frequently asked questions