Healthy Egg-Fried Rice

Healthy Egg-Fried Rice

I’m super excited about this recipe! I love Asian food. I just love all things noodles – it’s why I consider 2 minute noodles a greater treat than chocolate – although let’s face it, chocolate is probably not as nutritionally devoid as 2 minute noodles. ‘Here Madame, enjoy this bowl of MSG with your Chardonnay’.

At home we make Thai-inspired recipes regularly. I actually love Chinese flavours as well, but I rarely eat it as the oil and preservatives make me feel quite dodgy afterwards.

It follows then that egg-fried rice from your local Chinese isn’t doing your body any favours. So I thought, why not make a healthy version – how hard can it be? I had a brainwave moment while staring at the enormous clumps of kale growing in my veggie patch and wondering how to use it. Apparently kale doesn’t understand winter, because it is thriving.

Here’s my recipe for healthy egg-fried rice. It’s great as a side or you can add chicken to make it a main dish. Or just eat a huge bowl of it like I did and call it dinner.

Healthy egg-fried rice


  • 2 cups brown rice, cooked according to instructions (I cook a big batch and keep it in the fridge to use throughout the week)
  • 1 chopped onion
  • 2 tsp lazy garlic or 2 crushed garlic cloves,
  • 3-4 cups roughly chopped kale
  • Soya sauce to taste
  • 2 tbsp coconut oil
  • 1-2 eggs, beaten
  • Chilli flakes


  1. Heat the coco oil in a saucepan over medium heat. Add onions and cook til soft and translucent (3-4 mins). Add garlic and chilli and sauté for a further 2-3 minutes – add a tsp of butter at this point to keep the garlic from burning (optional, but it works well). Add kale and stir until wilted.
  2. Add rice and cook for another two minutes, stirring.
  3. Add beaten eggs and stir through the mixture until completely cooked.
  4. Add soya sauce and cook for another minute.
  5. Scoop into bowls, top with pumpkin seeds, cashew nuts and more chilli if desired and serve.



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