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!

• Homemade Mint Lemonade: We’re using low sodium ingredients in this recipe but it will still be pretty savory. A refreshing drink pairing – like this mint lemonade – is highly recommended.
  
• Slow Cooker Hot And Sour Soup: A little soup on the side never hurt anyone! This 10 minute hot and sour soup will make for an excellent side for this pork fried rice.
  
• 3 Ingredient Mango Sorbet (Without an Ice Cream Maker!): The sweet, fruity tartness of this mango sorbet is an excellent finish and lift to this satisfying meal.

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.

More Healthy Asian Recipes

• Orange Chicken
• Chicken Lettuce Wraps
• Healthy Beef and Broccoli
• Spaghetti Squash Thai

5 from 1 vote

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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

Ingredients

• 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

Instructions

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.