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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!

A vertical closeup image of Brown Rice Fried Rice with Vegetables and Eggs in a black bowl with chop sticks on the side.

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. 

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An overhead photo of a wok filled with Brown Rice Stir Fry with Vegetables and Eggs

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

Kitchen tools and equipment needed:

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.

A super closeup horizontal photo of Brown Rice Stir Fry in a black bowl with broccoli, red peppers, scallions and sesame seeds.

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.

A vertical photo collage of vegetables and a finished dish of Brown Rice Stir Fry.

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.
An offset closeup image of a Brown Rice Stir Fry in a wok with sesame seeds, green onions, red peppers, and broccoli.

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.

A blue casserole dish filled with baked Turkey Parmesan Stuffed Peppers.

*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.

A healthy Quinoa Veggie Egg White Cup on a white plate with tomatoes.

*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!!

A vertical closeup of a healthy dish of Brown Rice Stir Fry with Vegetables and Eggs in a black bowl with a title text overlay graphic.

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.

If you’ve made this recipe, or are excited to make this recipe, I’d appreciate it if you’d take a moment to leave it a star rating in the recipe card, along with a comment if you’re so inclined. Thank you. 🙂

A black bowl of Brown Rice Fried Rice with Vegetables and Eggs sitting on a red plate with chop sticks on the side.

BROWN RICE STIR FRY WITH VEGETABLES AND EGGS

Renee – Kudos Kitchen
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!
4.34 from 3 votes
Prep Time 30 mins
Cook Time 15 mins
Total Time 45 mins
Course healthy main course, rice, Vegetable Recipes
Cuisine Asian Inspired
Servings 4 SERVINGS
Calories 224 kcal

Ingredients
  

  • 3 cups chicken broth beef or vegetable broth may be substituted
  • cups long-grain brown rice uncooked
  • 1 teaspoon coarse salt
  • ½ teaspoon black pepper
  • 1 clove garlic minced
  • 3 cups broccoli florets cut into ¼” pieces
  • 1 cup diced red pepper cut into ¼” pieces
  • cup frozen peas and carrots thawed
  • ½ cup chopped scallions
  • 3 eggs
  • 2 teaspoons soy sauce
  • ½ teaspoon black pepper
  • 1 teaspoon sesame oil
  • 1 teaspoon rice vinegar
  • ¼ teaspoon ground ginger
  • 1 tablespoon sesame seeds

Instructions
 

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, simmer for 30 minutes, or until the liquid has been absorbed.
  • Fluff the rice with a fork or spoon, and continue 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, occasionally stirring for approximately 3-4 minutes.
  • Add the cooked rice to the pan and 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, frequently stirring until the eggs are cooked.
  • Serve hot with chopped scallions and sesame seeds as garnish.

Nutrition

Serving: 1servingCalories: 224kcalCarbohydrates: 32gProtein: 12gFat: 7gSaturated Fat: 2gTrans Fat: 1gCholesterol: 123mgSodium: 1506mgPotassium: 659mgFiber: 6gSugar: 3gVitamin A: 6056IUVitamin C: 128mgCalcium: 116mgIron: 3mg
Keyword brown rice fried rice, brown rice fried rice with vegetables and eggs, brown rice stir fry, fried brown rice with vegetables, healthy Asian stir fry, low-calorie brown rice stir fry
Tried this recipe?Let us know how it was!

Thank you so much for visiting me here today in my Kudos Kitchen!

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

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Recipe Rating




Ashley

Tuesday 23rd of February 2021

This was so easy to make. We will definitely make this again.

Renée

Tuesday 23rd of February 2021

Great to hear it. Thanks, Ashley!

Cindy

Tuesday 23rd of February 2021

I really like this recipe as it's so easy to make and great to use up all the leftovers in the fridge.

Renée

Tuesday 23rd of February 2021

It's a great recipe for that, Cindy. Enjoy!