Brown Rice Stir Fry

Brown Rice Stir Fry with Vegetables and Eggs is a healthier, lower-calorie version of a traditional stir-fry, and it's incredibly delicious and filling!

This fried rice recipe works wonderfully with leftover rice you may have in the refrigerator, so I also like to call it a budget-friendly recipe.

But more than anything, I like to call it delicious, and I know you will too!

**Please Note - The printable recipe card with detailed instructions, complete ingredient measurements, and nutritional information for making lower-calorie Brown Rice Fried Rice is available at the end of this post. OR you can hit the "jump to recipe" button (found above) to be taken directly to the recipe. 

The ingredient list:

**Note - The following lists of ingredients plus kitchen tools and equipment contain affiliate links (highlighted in blue) for your consideration and shopping convenience. #CommissionsEarned

• broth (chicken, beef, or vegetable broth - if making vegetarian fried rice)
• long-grain brown rice
• salt and pepper
• garlic, minced
• broccoli florets, chopped
• red pepper, diced
• peas and carrots (frozen, thawed)
• scallions, chopped
• eggs
• rice vinegar
• soy sauce, I used low-sodium
• red pepper flakes (optional)
• ground ginger
• sesame oil
• sesame seeds

Kitchen tools and equipment needed:

• 3-quart saucepan with cover (for making rice)
• large skillet or wok
• measuring cups and spoons
• chef's knife
• cutting board
• mixing bowls
• whisk
• spatula or stir fry spatula

Can white rice be used in the recipe?

Sure. It's all about what you have on hand, or what your nutritional objective is.

I used brown rice because I wanted to bump up the nutrition level of the completed dish.

What are some of the nutritional differences between brown and white rice?

Brown rice is a whole-grain, which means it uses all parts of the grain with nothing removed (like the bran, germ, and endosperm).

White rice has been altered removing the bran and germ which are the most nutritional parts of the grain.

Learn more about the nutritional differences between brown and white rice.

Can instant rice be used to make this stir fry?

Sure. If you're in a pinch for time, or you have some leftover instant rice in the refrigerator, I say go for it.

Using instant brown rice is a definite time-saver, and honestly, the nutritional content between instant brown rice and a long cooking brown rice is pretty much similar.

Learn more about the differences between instant brown rice vs long-cooking brown rice.

Can other vegetables be added or subtracted in this recipe?

Yes, sure.

This brown rice stir fry happens to be a great recipe for using up vegetables you have on hand in the fridge that may be ready to expire.

The choice is yours as to what veggies you use in your stir fry...or what veggies you don't.

I used what I had on hand in the fridge at the time...

Vegetable add-in suggestions:

• asparagus
• green bell pepper
• zucchini
• spinach
• kale
• onion, chopped
• radish
• snap peas
• corn kernels
• green beans
• bean sprouts
• bok choy
• water chestnuts
• bamboo shoots
• you get the idea...

How long will this brown rice stir fry take from start to finish:

If you're making the long-grain rice from scratch this will take at least 30 minutes.

After that, the cooking and assembling of the remainder of the dish goes pretty quickly.

Figure roughly 45 minutes from start to finish (if cooking and using long-grain rice), OR 15 minutes if using leftover rice from the fridge.

Can this stir fry dish be made into a vegetarian option?

By all means...YES!!

Make sure you use vegetable stock when cooking the rice, AND omit the eggs at the end.

Easy peasy, and super healthy!

How to make brown rice stir fry with vegetables and eggs:

To prepare the long-grain brown rice:

• Bring 3 cups of broth that has been seasoned with salt, pepper, and minced garlic to a simmer on the stovetop.
• Stir in the 1½ cups of uncooked brown rice, cover, and simmer for 30 minutes, or until the liquid has been absorbed.
• Fluff the rice with a fork or spoon, and continue on with the recipe.

To prepare the vegetables and eggs:

• Prepare the vegetables by chopping them into small (approximately ¼" pieces). *Note - the smaller the pieces the quicker the cooking.
• If using eggs, whisk together along with black pepper, and soy sauce (a good substitution for salt in the eggs).

It's time to make the brown rice stir fry:

• Heat grapeseed or canola oil in a large wok or skillet to high heat.
• Add the diced vegetables, salt, pepper, red pepper flakes, stirring occasionally for approximately 3-4 minutes.
• Add the cooked rice to the pan along with the rice vinegar, sesame oil, and a touch of ground ginger. Stir well and cook until hot.
• Add the whisked eggs to the pan, and cook, stirring frequently until the eggs are cooked.
• Serve hot with chopped scallions and sesame seeds as garnish.

Additional healthy meal options:

*Turkey Parmesan Stuffed Peppers (shown below)

Turkey Parmesan Stuffed Peppers is a delicious low-carb, low-calorie, and keto-friendly dish that is fast, delicious, and easy to make.

*Berry Chicken Avocado Salad (not shown)

This Berry Delicious Chicken Avocado Salad is my very favorite salad. While I don’t always add chicken, I do always make my own vinaigrette. Today I’m sharing how to make my strawberry balsamic vinaigrette. It’s a wonderfully fruity compliment to this tasty, healthy, and satisfying salad.

*Quinoa Veggie Egg White Cups (shown below)

These healthy Quinoa Veggie Egg White Cups are low in calories, high in protein and fiber, and they’re delicious. Not to mention you can make them one day and then have your grab and go breakfast for the rest of the week ready at your fingertips.

*Avocado Mango Salad with Lime Vinaigrette (featured in the video)

Heart-Healthy Avocado Mango Salad With Lime Poppy Seed Vinaigrette is a brightly flavored and satisfying salad. It makes a delicious dinner all by itself, or for extra protein why not add some cooked chicken breast or turkey? Your call. Your salad.

*Brown Rice Stir Fry with Veggies and Eggs (shown below) THIS IS THE PLACE!!

Below is the printable recipe card along with the exact ingredient measurements and nutritional information for making today's healthy homemade Asian stir fry featuring brown rice.

When you make this recipe, and I hope you do, I'd appreciate it if you'd take a moment to leave a star rating on the recipe card and briefly comment on why you rated it as you did. FYI - Google appreciates recipe ratings and, in turn, will share my recipes with more people. Thank you so much!!

Printable Recipe Card

I sincerely hope you've enjoyed today's healthier brown fried rice with vegetables as much as I've enjoyed bringing it to you!

Follow me across my social media platforms and join in on the conversation: FACEBOOK, INSTAGRAM, PINTEREST, TIKTOK, AND YOUTUBE.