10 Unhealthy Foods Making Your Fried Rice Worse & 10 Foods That Keep It Healthy
10 Unhealthy Foods Making Your Fried Rice Worse & 10 Foods That Keep It Healthy
Fried Rice Hits And Skips
Many households always keep fried rice in their back pocket for days when they need something quick, easy, and delicious. And honestly, it can be a wonderful meal when it's balanced, flavorful, and not overloaded with heavy ingredients. If you want to keep taste, convenience, and health all in mind, there are a few things to be mindful of. Here are 10 unhealthy ingredients to avoid in your fried rice, and 10 good ones to add.
1. Processed Sausage
Processed food already brings a bad rap to your fried rice, but meats like sausage often come with a lot of added sodium and saturated fat. Sure, they bring a smoky flavor to the dish, but they also make the dish feel heavy, and it's easy to overeat if you don't moderate how much you're adding.
2. Bacon
It doesn't matter what dish it is, Americans love adding bacon to everything because it's crunchy, salty, and so rich. It'll add a lot of flavor to your fried rice, but it doesn't give you much nutritionally. In fact, all it does is raise the fat, sodium, and greasiness levels before you even add in soy sauce or the other seasonings!
3. Spam
Spam has a loyal following when it comes to fried rice, especially because it browns nicely and has a strong savory taste. However, you shouldn't ignore that it’s also highly processed and can add a lot of sodium in just a few cubes. When paired with salty sauces, it can make the dish taste overwhelming.
4. Hot Dogs
Just like spam, hot dogs might be easy to chop up and toss into fried rice without a care, but you're making it more salty and processed than you'd probably like. These innocent-looking links usually bring plenty of sodium, saturated fat, and preservatives without adding much nutritional value. They’re convenient, but not the best choice if you’re trying to keep the meal balanced.
5. Fried Onions
For an added crunch and tasty flavor, fried onions (whether store-bought or homemade) are a prized ingredient in fried rice. Sadly, these little goodies also bring extra oil, sodium, and calories without anything beneficial to counter them. We'd recommend skipping out on this final step as a topping if you're able.
6. Sweet Chili Sauce
Sweet chili sauce adds quick flavor to your fried rice, but it can bring more sugar than you expect. It's easy to overlook its nutritional value when you add a lot and it's stirred throughout the hot rice. If you really want to use it, use smaller amounts mixed with other ingredients so that you're not ending up with a sugar bomb.
7. Cheese
Cheese and fried rice are a popular combination in certain comfort-food versions, but it’s not the best choice when health is the goal. It adds saturated fat and can make the rice clump together in a way that feels overly rich. If you want creaminess, there are better (and healthier) alternatives to achieve that.
8. Too Much Butter
Some people like to add butter to fried rice to give it a richer taste, but not only does it add more saturated fat when you're already cooking with tons of oil, but it's easy to overdo. Most cooks don't measure how much they use, leading to overly liberal scoops that decrease the healthiness of your meal.
9. Sugary Teriyaki Sauce
Teriyaki sauce can taste delicious in fried rice, but many bottled versions are heavy on sugar. That sweetness can make the rice taste glossy and bold, but it's really just hiding how much sodium is involved. A generous pour shifts the whole meal away from being balanced.
10. Crispy Wonton Strips
Crispy wonton strips add a nice crunch to fried rice, especially if you're big on texture, but unfortunately, that's about all that they contribute. With the rice already cooked in oil, this topping just adds another layer of unnecessary grease and deep-fried unhealthiness.
1. Brown Rice
Swapping to brown rice is one of the easiest ways to make fried rice more nutritious without changing the dish too much. It has more fiber than white rice, which helps the meal feel more filling, and you’ll still get the comfort of fried rice but with a stronger nutritional base.
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2. Cauliflower Rice
Another excellent white rice substitute, cauliflower rice is a smart option when you want more vegetables. It cuts down on refined carbs while adding extra nutrients and volume, and you can use it on its own or mixed with regular rice so the dish still feels familiar. Just be careful not to overcook it; it tastes best when it's still firm!
3. Peas
Despite being so tiny, peas don't just add a bright green color to your dish, they also add fiber and a satisfying gentle sweetness. They’re easy to toss in straight from the freezer, which makes them convenient for quick meals, and unlike sugary sauces, their sweetness feels fresh and natural.
4. Carrots
Carrots are a classic fried rice ingredient and for good reason. They bring a mild sweetness, a bit of crunch, and a good dose of healthy nutrients. When diced small, they cook quickly and blend well with rice, eggs, and green onions.
5. Green Onions
Is fried rice really complete without this staple ingredient? Green onions are pivotal for this dish because they add sharp, fresh flavor that ties everything together. The best part is, it contributes not much extra calories or fat! You can stir the white parts into the pan and sprinkle the green tops over the finished dish for a cleaner taste.
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6. Lean Chicken Breast
To give your fried rice a nice amount of protein, lean chicken breast is your best option. It keeps the fried rice filling and tasty, but completely avoids the heaviness of fried or processed meats. When chopped into small pieces, it spreads through the dish so every bite feels satisfying.
7. Tofu
Another great protein option is tofu! It prevents your fried rice from turning greasy, and tofu actually works amazingly well at absorbing flavors so each bite feels extra saucy. It's a great way to keep the calories lower, all while boosting the health benefits.
8. Edamame
Edamame adds plant-based protein, fiber, and a pleasant bite to fried rice. It feels more substantial than many vegetables so it can help make the dish more filling, and the mild flavor works with both traditional and modern fried rice combinations.
9. Mushrooms
Mushrooms pretty much work well with any combination of fried rice ingredients. They bring a nice savory and earthy flavor to the dish, and a satisfying texture that feels hearty so you don't have to rely on any processed meats.
10. Baby Spinach
If you want an easy green that adds nutrients to your fried rice without being complicated, baby spinach works great because it wilts quickly and blends in effortlessly. It doesn’t need much cooking, so you can even stir it in near the end to keep its flavor fresh.
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