Like my Sheet Pan Fajitas and Sheet Pan Asian Stir Fry, this recipe is an oven-roasted meal that is traditionally made in a skillet or wok on the stove-top. I am totally sold on sheet pan meals and so are many of my readers! They're so easy and no-fuss, and oven roasting lends great flavor to the end result.
Traditional stove-top fried rice cooked in a wok or skillet normally involves cooking the veggies, meat, eggs, and rice in batches. With my sheet pan method, all but one of the ingredients are added all at once at the beginning and baked for 25 minutes. Then, whisked eggs are added to the center of the pan and baked for 4 more minutes, everything is stirred together, and VOILA you've got a delicious, complete "fried" rice meal in one pan.
Uses nutritious brown rice. This recipe uses a simple traditional Asian sauce to add great flavor. I use brown rice instead of white for a nuttier flavor, firmer texture, and healthier meal. It's a winner!
Low-carb version with cauliflower "rice". Check out my post that is a riff on this recipe: Sheet Pan Cauliflower "Fried Rice".
Customize it with your favorite ingredients. You can switch up this recipe with whatever veggies you prefer or have on hand. Traditional fried rice has peas and carrots, but feel free to go rogue!
Nutritional Information for this recipe is provided at the bottom of the post, just below the recipe. It's high in protein and vitamins A & C!
ASSEMBLE AND PREP THE INGREDIENTS:
NOTE ABOUT USING WHITE RICE: I've tried this recipe using cooked white rice. Although the flavor is great, the texture of white rice gets mushy when it's baked with the other ingredients. If you use white rice, I recommend letting it dry out some first or undercooking it slightly to help it maintain a good texture after it's baked in this recipe.
view on Amazon: toasted sesame oil, low-sodium soy sauce OR gluten-free tamari, rice vinegar, sriracha, garlic press, Microplane (for grating ginger)
view on Amazon: 7-Inch Santoku knife (my go-to for chopping tasks)
SHORT CUT! You can use frozen peas and carrots for convenience, if you prefer.
ASSEMBLE AND BAKE
view on Amazon: 13x18 baking sheet with lid (half sheet); 9x13 quarter sheet with lid (quarter sheet); value priced set of baking sheets with lids (one of each size); silicone pastry/basting brush
Healthy and kid-friendly. I made and photographed this recipe while I was visiting my son's family in Boston. That cutie is my 2-year-old granddaughter diving into the fried rice. I'm not sure if it was the food or the chopsticks that she enjoyed more.
A complete, nutritious meal. This healthy recipe can be a stand alone meal, or it can be served as a side.
Optional toppings can be on the table for everyone to add as desired:
It's freezable! I like to freeze leftovers in small portions to heat up in the microwave for a quick, healthy lunch.
Easy, sheet pan recipes are often on my family menu, and this fried rice is a new favorite.
You might also like these sheet pan meals:
Low-Carb, Sheet Pan Cauliflower "Fried Rice"
Make it a Yummy day!
Brush oil evenly over surface of 13x18" baking sheet (or, use 2 smaller baking sheets); set aside. Preheat oven to 425 degrees F.
In medium bowl, whisk together soy sauce, rice vinegar, sesame oil, sriracha, garlic and ginger. Add chicken, stir, and marinate in refrigerator for 15 to 30 minutes. While chicken marinates, chop the vegetables and cook the rice (if needed).
Distribute cooked rice evenly over oiled pan. Add peas, carrots, and cauliflower. Add marinated chicken to pan, drizzling any remaining marinade over the top. Use tongs to toss rice, vegetables, and chicken together, then spread out in even layer on pan.
Bake for 25 minutes, stirring half way through. Remove from oven, use flat ended spatula or spoon to scrape rice mixture to pan edges, leaving an empty space in center. Pour whisked eggs in the middle and return to oven for 4-5 minutes until eggs are set. Remove from oven and break scrambled eggs apart into small pieces. Toss scrambled egg pieces with rice mixture until evenly distributed. Sprinkle top with green onions and optional chopped nuts.
Makes 8 cups.
Nutritional Information for a 1.5 cup serving using chicken breasts.
Weight Watchers SmartPoints for a 1.5-cup serving: 8
Weight Watchers SmartPoints for a 1-cup serving: 5