Oil Free Oven Fried Rice

Elevate your weeknight dinner game with this Oil-Free Oven Fried Rice, a healthier twist on takeout that’s crisped to perfection without a drop of oil! This nutrient-packed dish combines the hearty goodness of day-old brown rice, vibrant mixed vegetables, and the savory umami of low-sodium soy sauce, all baked to golden deliciousness in the oven. A light drizzle of whisked egg (or plant-based alternative) ties everything together, creating crispy bits that mimic traditional stir-fried textures. Seasoned with aromatic garlic and onion powder, with a hint of optional ginger, this recipe is quick, easy, and perfect for meal prep. Garnish with fresh green onions for a burst of flavor, and enjoy a guilt-free, oven-baked fried rice that’s as wholesome as it is satisfying. Perfect for those seeking oil-free, vegetarian, or customizable plant-based options!

Nutriscore Rating: 75/100

Prep Time:10 mins

Cook Time:25 mins

Total Time:35 mins

Servings: 4

Ingredients

• 3 cups Cooked brown rice (cooled, preferably day-old)
• 1.5 cups Frozen mixed vegetables (peas, carrots, corn, green beans)
• 3 tablespoons Low-sodium soy sauce or tamari
• 1 teaspoon Garlic powder
• 1 teaspoon Onion powder
• 1 teaspoon Grated ginger (optional)
• 2 Green onions (sliced thinly)
• 2 Eggs (or plant-based alternative)
• 0 Salt (to taste)
• 0 Black pepper (to taste)

Directions

Step 1

Preheat your oven to 375°F (190°C) and line a large baking sheet with parchment paper.

Step 2

Spread the cooked brown rice evenly across the prepared baking sheet in a single layer.

Step 3

In a large mixing bowl, combine the frozen mixed vegetables, soy sauce, garlic powder, onion powder, grated ginger (if using), salt, and pepper. Mix well to coat the vegetables evenly.

Step 4

Scatter the seasoned vegetables evenly over the rice on the baking sheet.

Step 5

Whisk the eggs in a small bowl, seasoning with a pinch of salt. Pour the whisked eggs over the rice and vegetable mixture in thin streams, ensuring even distribution.

Step 6

Toss the ingredients on the baking tray lightly with a fork to mix, keeping the rice and vegetables spread out for even cooking.

Step 7

Place the tray in the oven and bake for 20–25 minutes, tossing halfway through to ensure everything cooks evenly and develops crisp edges.

Step 8

Once the rice is golden and slightly crispy, remove from the oven. Let it cool slightly on the tray.

Step 9

Transfer to a serving dish and garnish with sliced green onions. Serve immediately or store leftovers in an airtight container in the refrigerator for up to 3 days.

Nutrition Facts

Serving size	1129.9 grams (1129.9g)

Amount per serving	% Daily Value*
Calories	1106

Total Fat 17.00g	22%
Saturated Fat 4.80g	24%
Polyunsaturated Fat NaNg
Cholesterol 372mg	124%
Sodium 2157mg	94%
Total Carbohydrate 194.70g	71%
Dietary Fiber 24.70g	88%
Total Sugars 19.60g
Protein 39.50g	79%

Vitamin D 82IU	410%
Calcium 230mg	18%
Iron 9mg	51%
Potassium 1447mg	31%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 14.0%

Protein: 14.5%

Carbs: 71.5%