"Not Fried" Rice (with options for vegan, vegetarian, omnivore)


I call this “Not Fried” Rice because it only uses one tablespoon of oil and it is not greasy like typical fried rice. It has a nice light texture and includes lots of veggies. You can even sub some riced cauliflower or butternut squash for part or all of the rice. It is especially good with riced butternut because the subtle sweetness helps balance the savory flavors in this dish. By nature, soy sauce is very salty so feel free to reduce the soy sauce and add some at the table if needed. Due to the sodium content I try to limit soy sauce dishes to once per week.

This is definitely a staple in our house. I make this every 1-2 weeks and love that my kids eat this because of all the veggies. I’m always trying to find more ways to incorporate veggies and dishes like this has become one of my strategies.

This will make 4 large servings or more.

Prep time 20 minutes. Cook time 10 minutes. Total time 30 minutes.


  • 2 cups uncooked rice (should have 4 cups once prepared)*

  • 14 oz of tofu, diced (optional, alternatively you could use 2 eggs or 1/2 lb ground turkey or a 1/2 lb sliced chicken)

  • 1 bunch of broccoli, chopped (should make approximately 2 cups broccoli florets)

  • 1/2 bunch of asparagus, chopped (1 cup)

  • 1/2 bag (or 8 oz) frozen mixed vegetables (carrots, corn, green beans, and peas)

  • 1 tablespoon avocado oil

  • Seasonings

    • 5-6 tablespoons tamari (which is wheat free) or soy sauce**

    • 1 1/2 teaspoons garlic powder

    • 3/4 teaspoon black pepper

    • dash red pepper flakes

  • Optional garnishes (just one is plenty)

    • green onions

    • sesame seeds

    • additional red pepper flakes

    • avocado

    • beet kraut


  1. Cook your rice per the instructions on the bag. See my note below about the type of rice I use.

  2. Chop your veggies and tofu (if you are using tofu). If using eggs, crack them and whisk with a fork.

  3. Add the tablespoon of oil to a large pan. If you are using meat or eggs, cook that now. Once thoroughly cooked, move it to the side of the pan. Add onions and cook till translucent.

  4. Add broccoli, frozen mixed veggies and asparagus. Cook about 5 mins till just tender.

  5. Add in the seasonings (Tamari/soy sauce, garlic powder, black pepper, and red pepper flakes). Add in tofu (if you are using). Stir for a minute.

  6. Fluff the rice with a fork then add it to your veggies. Stir to combine. Remove the pan from the heating element. Taste it and see if you need to add any more seasonings. Adjust to your liking.

  7. Serve with any additional toppings you enjoy. I really like some diced avocado on top! Another favorite is beet kraut!

Recipe Notes

*For this recipe, I use white or brown basmati rice. Seems strange I know (versus using jasmine or sushi rice like most places), but using this rice results in fluffier fried rice and the rice doesn’t stick together as much. Everyone really likes it with this type of rice. Give it a try!

**To reduce sodium content, use reduced sodium tamari or soy sauce. Also you could reduce the amount you add while cooking and add more at the table as needed.