Fluffy quinoa tossed with a savory mix of vegetables, finished with soy sauce and sesame oil for a healthy, flavorful alternative to traditional fried rice. This nutrient-dense side is only 121 calories per serving and provides a good amount of plant-based protein.
I’m a little obsessed with quinoa lately. It looks and behaves a lot like rice once cooked, but it brings more protein, fiber, and nutrients to the table. Because it’s so versatile, I swap quinoa into many of my favorite dishes to make them healthier without sacrificing satisfaction.
This quinoa “fried rice” captures that same takeout flavor—garlicky, savory, with bright green onions—while keeping calories low and nutrients high. At roughly 121 calories per serving, it makes an excellent low-calorie side or a base for a protein-packed meal when paired with shrimp, chicken, or steak.
QUINOA FRIED “RICE”
121 calories per serving
Why swap rice for quinoa?
Quinoa is a gluten-free seed that’s used like a grain. It’s valued for its complete protein profile—providing all nine essential amino acids—which is uncommon among plant foods. Quinoa also contains soluble fiber, which supports blood sugar control, keeps you feeling full, and helps maintain healthy cholesterol levels. Its slightly nutty flavor and fluffy, slightly chewy texture make it an excellent rice substitute for salads, bowls, and stir-fries.
Flavor and texture
Quinoa cooks up light and fluffy, with a subtle nuttiness that easily picks up sauces and seasonings. In this recipe it mimics the texture of fried rice, absorbing the soy-sesame mixture so each bite is flavorful. The finishing sesame oil is a small addition that adds a distinctive toasted aroma and increases the dish’s depth.
Substitutions and tips
- To make this recipe vegetarian or vegan, use water or vegetable broth instead of chicken broth and omit the eggs or replace them with crumbled tofu.
- If you prefer classic fried rice, use a medium- or long-grain rice like jasmine, and be sure it’s cooked and fully chilled before frying to avoid clumping.
- Serve the quinoa fried “rice” with your favorite protein—grilled chicken, shrimp, steak, or tofu all pair well.
- Don’t skip the green onions: they add bright flavor and fresh color.
- Do not skip the sesame oil. Add it at the end as a finishing oil to preserve its aroma and flavor.
Make ahead
This dish fries and tastes best with chilled quinoa. You can cook the quinoa a day ahead and refrigerate it. Alternatively, spread freshly cooked quinoa on a baking sheet, cover, and freeze for 10–15 minutes to help it firm up for frying. The chilled quinoa fries up more quickly and develops better texture, similar to day-old rice.
How to make Quinoa Fried “Rice”
First, rinse 1 cup of quinoa in a fine-mesh strainer under cold water until the water runs clear to remove the naturally occurring coating that can taste bitter. While rinsing, dice 1/2 white onion, mince 2 cloves of garlic, and slice 3 green onions; set aside.
Combine the rinsed quinoa with 2 cups low-sodium chicken broth (or vegetable broth/water for vegetarian) in a small saucepan. Bring to a boil, cover, reduce heat to low, and simmer for 15 minutes. Remove from heat and let rest, covered, for 5 minutes. Fluff with a fork. Chill the quinoa in the fridge or spread on a baking sheet and place in the freezer for 10–15 minutes to firm it up before frying.
Heat a wok or large skillet over medium-high heat and add 1 tablespoon olive oil. Sauté the diced onion until soft, about 5 minutes. Add the minced garlic and cook another 1–2 minutes until fragrant. Add 1 cup frozen mixed peas and carrots and cook, tossing frequently, until tender, about 5 minutes. In a separate pan, scramble 2 eggs with a quick spray of cooking oil and set aside.
Add the chilled quinoa to the wok and fry, tossing frequently, for about 3 minutes. In a small bowl whisk together 2 tablespoons soy sauce and 1 tablespoon sesame oil. Drizzle the sauce over the quinoa, toss to combine, then add the scrambled eggs and mix thoroughly. Finish with additional soy or sesame oil if desired and top with the sliced green onions. Serve immediately.
Leftovers reheat well in a wok or large skillet over medium-high heat—add a little oil and heat for 5–10 minutes until warmed through.
Ingredients
- 1 cup quinoa
- ½ white onion, diced
- 2 cloves garlic, minced
- 3 green onions, sliced
- 2 cups low-sodium chicken broth (or vegetable broth/water)
- 1 cup frozen mixed peas and carrots
- 1 tablespoon olive oil
- 2 eggs
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
Instructions
- Rinse quinoa and prepare vegetables.
- Cook quinoa in broth for 15 minutes, then let rest 5 minutes and fluff. Chill or briefly freeze to firm.
- Heat oil in a wok or large skillet over medium-high heat. Sauté onion until soft.
- Add garlic and cook until fragrant.
- Add frozen peas and carrots and cook until tender. Meanwhile, scramble the eggs in a separate pan and set aside.
- Add chilled quinoa to the wok and fry, tossing frequently, for about 3 minutes.
- Whisk together soy sauce and sesame oil. Drizzle over quinoa and toss to combine.
- Stir in scrambled eggs and mix thoroughly.
- Garnish with sliced green onions and a light drizzle of sesame oil or soy sauce, if desired.
- Serve hot and enjoy.
Notes
Rinsing quinoa removes the bitter outer coating and is an important step. You can swap chicken broth for water or vegetable broth to make the recipe vegetarian. Leftovers reheat quickly in a skillet with a little oil.
This quinoa fried “rice” makes a great low-calorie side for hibachi-style shrimp and vegetables, grilled chicken, or steak. If you try it, let the flavors guide you—add a splash more soy for saltiness or extra sesame oil for a deeper toasted aroma.
What do you think? Did this recipe make the cut or would you tweak it? Share your thoughts and tips in the comments.