Stories from Healthy Cooking

This high-fiber sheet pan fried rice is a perfect healthy meal without the mess

Tehrene Firman

Tehrene FirmanApril 7, 2020

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Photo: Green Plate Club

Fried rice the ultimate takeout dish. But here’s a little secret: You can make a nutritious and delicious sheet pan fried rice right at home with just a few simple ingredients.

Countless healthy sheet pan meals provide mouth-watering meals minus the mess, but I never would have thought to use the method to make fried rice. Kiersten Frase, founder of the subscription meal plan company Green Plate Club, decided to give it a shot after plenty of trial and errors attempting to perfect the dish the traditional way, and let’s just say her sheet pan fried rice was a major success.

“Fried rice seems easy enough, but I could never get it quite right when I tried to make it at home—and it was always so oily,” she says. “This sheet pan version uses less oil and gets delightfully crispy on the edges. It’s one of my family’s favorite dinners and it’s great for using whatever you happen to have on hand.”

Making her recipe is simple. All you need to do is gather a handful of pantry and freezer staples, including brown rice, avocado oil, pineapple chunks, edamame, cashews, and tamari. Then, you combine everything on a sheet pan with the easy oil mixture and bake it for up to 60 minutes. By cooking it slowly, Frase says you’re allowing “the moisture to slowly cook off from the rice for a nice, chewy, crispy-on-the-edges result.”

Here’s how to make a healthy sheet pan fried rice the next time you’re craving takeout at home.

Sheet pan fried rice

4 cups cooked brown rice
1 bunch green onions, sliced into 1-inch pieces
1 cup pineapple chunks (canned, fresh, or frozen)
1 cup fresh or frozen edamame, thawed
8 ounces braised or marinated tofu, cubed
1/2 cup raw cashew pieces
3 tablespoons avocado oil (or any other cooking oil you have on hand)
3 tablespoons tamari or soy sauce
1 tablespoon Sriracha (optional–you can use more if you like, too)

1. Preheat oven to 325ºF.
2. Combine the rice, green onions, pineapple, edamame, tofu, and cashews on a sheet pan. In a small bowl, whisk together the oil, soy sauce, and Sriracha. Pour the oil mixture over the rice mixture and toss to coat.
3. Bake the rice for 45 to 60 minutes, stirring about every 20 minutes, or until the rice is mostly dry and beginning to get crispy near the edges of the pan. Serve with additional soy sauce and Sriracha, if desired.

These doctors shared the healthy dinner recipes they make every week. Then check out the healthy dinner recipes you can make with just five ingredients from Trader Joe’s.

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