25-Minute, Low-Oil & High-Protein
Healthy Yangzhou Fried Rice Recipe
Born in China’s Jiangsu province, Yangzhou Fried Rice (扬州炒饭) is a symphony of fluffy rice, succulent proteins, and crisp vegetables.
Our health-optimized version preserves authentic flavors while cutting excess oil and boosting nutrition. We use avocado oil—rich in heart-healthy monounsaturated fats—and pack in colorful veggies for fiber. Perfect for meal prep or impressing guests, this dish proves takeout favorites can be wholesome!
Recommended Occasions: Weeknight dinners, post-workout meals, lunchboxes, Chinese New Year, gluten-free gatherings.
By using avocado oil and increasing veggies, we cut saturated fat by 33% vs. traditional versions while boosting fiber and antioxidants. The shrimp provides selenium for thyroid health, and cold rice ensures perfect wok hei (breath of the wok) without excess oil!
Ingredients
Optional Ingredients
Instructions
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Prep:
Dice pork, chop veggies, and beat eggs with a pinch of salt.
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Eggs:
Heat ½ tbsp avocado oil in a wok over medium-high (375°F/190°C). Pour eggs, scramble until fluffy (1 min). Remove.
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Sauté:
Add ½ tbsp oil. Stir-fry garlic and white onion parts 30 sec until fragrant.
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Protein:
Add shrimp and pork. Cook 2 mins until shrimp turns pink.
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Veggies:
Add carrots and peas. Stir-fry 90 sec until tender-crisp.
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Rice:
Break cold rice into wok. Toss 3 mins until grains separate.
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Season:
Drizzle soy sauce, oyster sauce, sesame oil, pepper, and salt. Mix evenly.
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Combine:
Fold in eggs and green onions. Cook 1 min.
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Finish:
Remove from heat. Garnish with sesame seeds.
Nutrition Facts
Servings 2
- Amount Per Serving
- Calories 390kcal
- % Daily Value *
- Total Fat 11g17%
- Saturated Fat 2g10%
- Cholesterol 205mg69%
- Sodium 650mg28%
- Potassium 400mg12%
- Total Carbohydrate 52g18%
- Dietary Fiber 4g16%
- Sugars 3g
- Protein 24g48%
- Vitamin A 1250 mcg
- Vitamin C 12 mg
- Calcium 75 mg
- Iron 3.2 mg
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
- Oil Swap: Use macadamia nut oil for higher smoke point (485°F/252°C).
- Vegan: Substitute shrimp/pork with 150g firm tofu + 1 tbsp nutritional yeast.
- Gluten-Free: Use tamari + GF oyster sauce.
- Low-Carb: Swap rice for cauliflower rice (cook time: 5 mins).
- Pescatarian ✓ (omit pork).
- Low-Sodium: Use coconut aminos instead of soy sauce.
- Tip: Chill rice uncovered overnight to reduce moisture.