Healthy Pork Fried Rice | Low Sodium & High Flavor

Healthy Pork Fried Rice without the grease and extra fat? We’re making it! This post will show you how to give this irresistible comfort food a nutritious and veggie-filled boost.

Who doesn’t love pork fried rice, right? Well — err — except for vegetarians, vegans and people who don’t like rice or Chinese food. But if you’re a fan, you know that pork fried rice is comforting, tasty, and satisfying. It’s also amazingly easy to make! Especially if you have some left-over pork chops or tenderloin that you don’t want to waste. 

Despite how easy it is to make — and more importantly, to make well — it is shocking to me just how many restaurants absolutely butcher their fried rice.  Somehow, it comes out to your table being too dry or too oily or too bland.  Such. A. Shame.

This recipe, on the other hand, results in soft and fluffy rice, perfectly salted. With an amazing mix of flavors (soy sauce, garlic, and ginger. With bits of egg, green onion, and pork in every bite).  I also like to add sliced mushrooms and peas for even MORE flavor and textures. If this sounds good to you, please try this out.  I think you’ll enjoy it. 

Is Pork Fried Rice Healthy?

Pork fried rice is not generally healthy when you order it at a restaurant but it can be healthy when you make it at home. This recipe certainly is because that’s what we’re all about at A Sweet Pea Chef! At the end of the day it all boils down to the ingredients you use. The main challenge that we’re flawlessly overcoming here is turning something classically unhealthy…into something that won’t derail your health goals. Let’s go!

What Makes This Fried Rice Healthy?

This healthy pork fried rice recipe is indeed healthy because it’s loaded with fresh ingredients. We’re not using any processed stuff, added sugars, or MSG either! There’s a nice serving of protein, too, which we’re always happy about (keeps you fuller longer and less likely to grab unhealthy snacks). Here’s more healthy praise we can heap on this recipe

1. Low sodium soy sauce

High sodium makes us feel bloated and can cause even more inflammation. We use a low sodium soy sauce (which has 40% of the salt removed after brewing). If you’re vegan, you can also substitute your coconut aminos instead.

What is inflammation? Find out here!

2. Packed with veggies

Try to change up the ratio of rice to veggies when making this Chinese dish. I added some mushrooms, shallots, and some peas to keep you satisfied (in a healthy non-bloated kind of way). Add more if you want, sky’s the limit if you ask me!

3. Lean meat

Traditionally, the type of pork used in fried rice is quite fatty. For our healthy version, we use a leaner cut. I prefer to use tenderloin or pork chops because they’re high in flavor with less fat.

4. Eggs

Don’t forget the egg! It gives this dish more great flavor, texture and not to mention…protein!

What Pairs Well With Healthy Pork Fried Rice?

You can surely serve pork fried rice by itself, as it’s already packed with all the nutrients you need in a meal. But if you want to add in a few more recipes to complete your meal, here are some suggested pairings!

Can I Freeze Pork Fried Rice?

The last thing you want to do is throw away a good fried rice! To freeze pork fried rice, you just need to store it in an appropriate airtight container. Keep in mind that you need to let the rice cool completely first before packing it up. When you’re ready to enjoy this dish again, allow it to thaw and pop it in the skillet for 5-10 minutes. I sometimes add another egg to provide the moisture of a freshly cooked batch.

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5 from 1 vote
Healthy Pork Fried Rice
Healthy Pork Fried Rice
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
This Pork Fried Rice has soft and fluffy rice, perfectly flavored with soy sauce, garlic and ginger and with bits of egg, green onion and pork in every bite.
Categories: Easy Dinner
Difficulty: Easy
Keyword: pork fried rice, pork fried rice recipe, pork fried rice recipes
Servings: 6
Calories: 553 kcal
Author: Lacey Baier of A Sweet Pea Chef
  • 1 tbsp sesame oil divided
  • 1 tbsp olive oil divided
  • 2 boneless pork chops
  • 6-7 cremini mushrooms sliced
  • 1 shallot chopped
  • 2 green onions sliced plus more for garnish
  • 2 cloves garlic minced
  • 1 tsp freshly grated ginger
  • 3 cups cooked long grain rice
  • 3 tbsp soy sauce low sodium
  • 1 tbsp hoisin sauce
  • 1/2 cup frozen peas thawed
  • 3 eggs beaten
  • kosher salt to taste
  • ground black pepper to taste
  1. Heat 1/2 tbsp. sesame oil and 1/2 tbsp. olive oil in a large skillet over medium-high heat. Generously season pork chops with kosher salt and ground black pepper. Brown each side. When cooked through, remove from heat and allow to cool, reserving the drippings in the pan. When cool enough to handle, chop the pork into bite-size pieces and set aside.
  2. In the same pan, add the remaining 1/2 tbsp. sesame oil and 1/2 tbsp. olive oil and heat to medium-high. Add the mushrooms and cook, stirring occasionally, for 2 minutes. Add the shallot, green onions, garlic and ginger and cook for 5 minutes.
  3. Add the chopped pork, rice, soy sauce, hoisin sauce and thawed peas and stir to combine.
  4. Push the rice mixture to one side of the skillet. Pour the eggs into the cleared side of the skillet and scramble. Once mostly scrambled, break up with spatula or spoon and combine eggs and rice mixture. Season with kosher salt and ground black pepper, if necessary.
  5. Garnish with sliced green onions, if desired.
Nutrition Facts
Healthy Pork Fried Rice
Amount Per Serving
Calories 553 Calories from Fat 121
% Daily Value*
Fat 13.4g21%
Saturated Fat 3.5g18%
Cholesterol 125.8mg42%
Sodium 569.2mg24%
Carbohydrates 80.1g27%
Fiber 2.4g10%
Sugar 2.6g3%
Protein 25.1g50%
Vitamin A 300IU6%
Vitamin C 5.8mg7%
Calcium 70mg7%
Iron 2.2mg12%
* Percent Daily Values are based on a 2000 calorie diet.

Lacey Baier

Hey y’all, I’m Lacey Baier and I’m so glad you’re here! I’m a healthy lifestyle influencer and the creator of this clean-eating blog and YouTube channel, A Sweet Pea Chef. My recipes have been published on Food Network, Good Morning America, FoxNews, Tastemade, Fitness Magazine, and much more. I live in Dallas, Texas with my husband and four kiddos. Let’s get started!

14 thoughts on “Healthy Pork Fried Rice | Low Sodium & High Flavor

  1. This was really yummy! Made it with leftover pork chops, diced and heated up with sesame oil and olive oil then the recipe as written. BTW- your website it too cute!

  2. Tried this tonight. Husband and I thought it was really good. Kids were not loving the mushrooms 🙂 Thanks for the recipe!

  3. We just made this on Saturday night and it was fabulous. I’ve tried to make fried rice before and it’s never been good. This was perfect – super easy, flavorful, and not greasy at all. My kids loved it which is a bonus. I found you through a “Google” search. I can’t wait to try more of your recipes. And now I can ask for medical advice too – ha ha. Best of luck to you.

  4. We really enjoyed this for dinner tonight! I wished it had a little kick, so next time I make this I’ll add a dash of crushed red pepper flakes. Other than that it was a win, especially since I’ve struggled to get it right before, the hoisin was just one of my missing steps I think. THANKS again 🙂

  5. Will try but wonder if it will fulfill the ridiculous quest have been on for long time in cooking stir fried chicken and pork and chicken fried rice (not simultaneously)to taste equivalent to mediocre Chinese restaurants not to mention mid level. No cookbook has revealed the ingredient that makes diff between restaurant and home dishes. Olive oil in this a real surprise for Chinese dish (!!). Hoisin sauce tried other night in chx f rice: so too sweet. Will try as say, but level of faith a low level and can’t wiat for creme brulee.

  6. Oh, yeah. You’re speaking my language. Fried rice with any leftover meat and lots of sesame oil are a personal favorite. Yours looks heavenly. You know what would be perfect with this? Creme brulee! Mmmmm….

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