Quinoa Fried Rice is the perfect lower carb make at home version of the classic fried rice. Loaded with broccoli, eggs, mushrooms, carrots, peas, corn, it's the perfect healthy meal or side dish.
Since quinoa hit the scene years ago, I have made tons of recipes with it. It's the perfect lower carb option and I often replace white rice or pasta with quinoa. Fried rice is one of my vices, and you can make it much healthier by subbing quinoa for the rice, and making it at home so you know exactly what goes into it. This Quinoa fried rice is made in one pot and loaded with broccoli, eggs, mushrooms, carrots, peas, corn, which makes it the perfect easy healthy meal or side dish.
I first made this Quinoa Fried Rice over five years ago, and i've never stopped! Everyone in my family loves it, and trust me, you don't even miss the rice when you use quinoa!
Why Quinoa is healthier than regular rice:
**Scroll all the way to the end of this post to see full nutritional information.
- One cup of cooked quinoa has about 40 fewer calories than the same amount of white rice, but the real benefit is in the carbohydrates. White rice has almost 15 times more grams of carbohydrates than quinoa.
- Quinoa provides 5 more grams of fiber and double the protein (8 grams per cup)!
- Quinoa is a complete protein meaning it contains all nine of the essential amino acids your body needs. There are very few non-meat sources that provide this!
- Quinoa is gluten free.
- Quinoa is full of minerals; iron, phosphorus, manganese, zinc, and magnesium. It also contains calcium, potassium, and selenium.
How to Make Quinoa Fried Rice:
This recipe is great because it can all be made in ONE POT! I love one pot recipes!
- Start by heating half the oil in your big pot (I recommend one like this); crack your eggs into the bottom and scramble them up until just cooked. Remove and set aside.
- Heat the rest of the oil in the pot, add the onions, garlic, and ginger and cook for a few minutes. Add carrots, broccoli, mushrooms, and zucchini; saute for 2 minutes.
- Add 1 ½ cups of rinsed quinoa to the pot, then add 2 ½ cups water to the pot; stirring to combine. Bring to a boil, then cover an reduce the heat to simmer. Cook for about 20 minutes, or until the quinoa is tender.
- Add the corn and peas, then stir to combine and allow those to heat up.
- Lastly, add the soy sauce, green onions, and scrambled eggs into the pot. Stir to combine then serve topped with additional green onions if you want!
How to freeze Quinoa Fried Rice:
- If you would like to double this recipe, it works to freeze the extra batch. I allow it to completely cool, then add 2 cups into freezer safe quart size zip lock bags. Lay them flat and press out all the air before sealing, and press the quinoa out flat inside the bag as well. Place into freezer.
- Keeps for up to 3 months.
- Place in fridge or on the counter a few hours before you plan to serve the quinoa fried rice.
Using Quinoa Fried Rice as a Side Dish:
- Serve quinoa fried rice alongside Genera Tso's Tofu for the perfect Chinese take-out at home!
- Serve Bang Bang Tofu with it's creamy spicy sauce along with Quinoa Fried Rice.
- Want to double up on your protein? Try these delicious Spicy Thai Chicken Tenders with the Quinoa Fried Rice.
- Not a big spicy sauce lover? Try these easy Crispy Coconut Chicken Strips as your main dish and serve the quinoa on the side!
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Quinoa Fried Rice is the perfect lower carb make-at-home version of classic fried rice. Made in one pot and loaded with broccoli, eggs, mushrooms, carrots, peas, corn, it's the perfect easy healthy meal or side dish.
- 1 TBS olive oil divided
- 2 eggs
- 2 cloves garlic minced
- 1 small onion diced
- 1 TBS ginger grated
- 8 ounces baby bella mushrooms chopped
- 2 cups chopped broccoli (frozen or fresh) chopped
- ½ cup grated carrots
- 1 zucchini chopped
- 1 ½ cups quinoa, rinsed and patted dry
- 2 ½ cups water
- ½ cup frozen corn
- ½ cup frozen peas
- 3 TBS lower sodium soy sauce
- 4 stalks green onions chopped
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Heat half the oil in your big pot; crack your eggs into the bottom and scramble them until just cooked. Remove and set aside.
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Heat the rest of the oil in the pot, add the onions, garlic, and ginger and cook for a few minutes. Add carrots, broccoli, mushrooms, and zucchini; saute for 2 minutes.
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Add 1 ½ cups of rinsed quinoa to the pot, then add 2 ½ cups water to the pot; stirring to combine. Bring to a boil, then cover and reduce the heat to simmer. Cook for 15-20 minutes, or until the quinoa is tender. Fluff quinoa up with a fork.
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Add the corn and peas, then stir to combine and allow to heat up.
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Add soy sauce, green onions, and scrambled eggs into the pot. Stir to combine then serve topped with additional green onions if desired.
Originally posted in 2013, updated February 2018.
Recipe adapted from Damn Delicious.
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- Allyson
pamasaurus
Yum! This looks amazing!
now at home mom
your pictures are beautiful & this fried rice looks delicious! 🙂
Allyson
Thank you so much, Ingrid!
Robin
Quinoa is a new staple in our house, so I've been on the look out for different ways to use it. Thanks for coming by and partying with us at Fluster Buster's Creative Muster.
Robin @ Fluster Buster
organized31
I've never cooked with quinoa, but this recipe sounds delicious! I'd love if you'd come and share at Inspire Us Thursday at Organized 31. http://organized31.blogspot.com/2013/06/inspire-us-thursday-link-party-3.html
Ainsley
this was delicious!! great for meat-free days (the eggs don't count!). really yummy and easy dinner.
Allyson
I am so happy you liked it! It has become a staple at our house!
Hope
Hi what is Quiona?
Oni
This recipe isn't gluten Farr because of the soy sauce.
Allyson
Oh, I don't think I said it was gluten free, but a great soy sauce substitute would be liquid aminos, which is GF. Hope you give it a try!
Aylene
Sounds wonderful!
Lisa
This looks so good! Can you add edamame to this?
Allyson
Lisa, that would be a GREAT addition! Total yum!
Lisa
Great! Any suggestions as to how much and when to add it to the cooking process?
Allyson
If it is defrosted I would add it towards the end, because it doesn't take long to be heated through. If it's frozen, I would add it with this step: Add mushrooms, broccoli and zucchini. Cook, stirring constantly, until vegetables are tender, about 3-4 minutes. Hope you like it!
Lisa
Thanks!
Lori
Remember to buy gf soy sauce though...regular soy sauce is not gluten-free.
Yosef - This American Bite
Congrats! This recipe has been nominated to win my Inspired Recipe of the Year Award. The shortlist will be announced on 12/30/2013.
April
this sounds great! One tip for anyone who doesn't cook fried rice often, the secret to a great tasting dish is...sesame oil! It will change the way you cook Asian cuisine. Just substitute your olive oil for the sesame oil and voila, delish dish!
Heather @ Sugar Dish Me
Love it!! We use quinoa in our stir fry too. I've never made the recipe from Damn Delicious, but I know I have it saved. Totally trying it! Yours looks great!
Ella Preuss
This is so good! I just cooked some for me and my brother and it's delicious! Thanks for sharing!
Sarah
This was delicious! My husband and I do 5:2 fasting and we can eat a portion of this on our fast days because a portion is low enough in calories and it really fills you up.
Allyson
Isn't it delicious?! I am so happy it fits into your dietary needs!
Hailey
made this for dinner tonight and it was delicious!!! I have so much left over I can't wait to keep eating it the next few days!
Allyson
This is one of our families all time favorite recipes! I am so happy you loved it! The leftovers always reheat really well, too!
Nutmeg Nanny
Oh my goodness...this looks absolutely delicious!
Abeer
This rice would be my perfect lunch!
Jen
I love fried rice but always feel guilty about how unhealthy it is! I need to try this healthier version!
Sabrina
I need to eat more quinoa and this looks like a delicious way to do it! Yummy!
Krista
This is calling my name! I love everything you have packed in here!
Lauren @ Hall Nesting
My parents are always looking for low carb meals this would be great for them
Patricia @ Grab a Plate
Such a great way to incorporate quinoa into a lovely dish! I'm loving all those yummy green veggies, too!