How to Make Gluten Free Fried Rice at Home

Craving a comforting bowl of fried rice but need to avoid gluten? You’re in luck! Making Gluten Free Fried Rice at Home is easier than you might think. With just a few simple ingredients and basic kitchen tools, you can create a delicious and satisfying meal that’s completely gluten-free. Not only is homemade gluten-free fried rice healthier and more customizable than takeout, but it’s also budget-friendly and can be ready in under 30 minutes.

Serving Size and Yield

• Serving Size: 1 cup
• Yield: 4 cups (serves 4 people)

Equipment Needed

You don’t need special tools to make this. Here’s what you’ll use:

• Large skillet or wok (a big frying pan works too)
• Spatula or wooden spoon (for stirring)
• Knife (to chop vegetables)
• Cutting board
• Measuring cups and spoons (to measure ingredients)

Ingredients

To keep this gluten-free, we’ll use ingredients that don’t have gluten. Here’s what you need:

• 2 cups cooked rice (use a gluten-free kind like jasmine or basmati)
• 2 tablespoons gluten-free soy sauce (check the label to make sure it’s gluten-free)
• 1 cup mixed vegetables (like carrots, peas, and onions)
• 2 large eggs
• 2 tablespoons oil (vegetable, canola, or olive oil)
• Optional: 1 cup cooked chicken or shrimp (for extra protein)

Quick Tip: Always read labels on things like soy sauce. Some have gluten, so pick one that says “gluten-free” to be safe.

Preparation Instructions

Making this fried rice is easy if you follow these steps. It’s best to use rice that’s already cooked and cooled – it fries up better that way. Here’s how to do it:

Step 1: Prepare the Rice

1. Cook 2 cups of rice ahead of time. Follow the package directions.
2. Let it cool completely. You can spread it on a tray to cool faster. (Day-old rice from the fridge works great too!)

Step 2: Chop the Vegetables

1. Cut the carrots and onions into small pieces.
2. If you’re using fresh peas, take them out of their pods. Frozen peas work fine and save time.

Step 3: Cook the Protein (Optional)

1. If you want chicken or shrimp, cook it first.
2. For chicken: Cut it into small bits and cook in a little oil until done.
3. For shrimp: Cook in a hot pan for 2-3 minutes on each side until pink.
4. Set the cooked protein aside for later.

Step 4: Cook the Vegetables

1. Heat 2 tablespoons of oil in your skillet or wok on medium-high heat.
2. Add the vegetables and cook for 2-3 minutes. Stir often so they soften.

Step 5: Add the Rice

1. Put the cooled rice in the skillet with the vegetables.
2. Stir it well to mix everything together. Break up any rice clumps.

Step 6: Season with Soy Sauce

1. Pour 2 tablespoons of gluten-free soy sauce over the rice.
2. Stir until the sauce coats everything evenly.

Step 7: Cook the Eggs

1. Move the rice to one side of the skillet to make an empty spot.
2. Crack the 2 eggs into that spot and scramble them with your spatula.
3. When the eggs are cooked, mix them into the rice.

Step 8: Add the Protein (Optional)

1. If you’re using chicken or shrimp, add it now.
2. Stir it all together and cook for 2-3 more minutes until everything is hot.

Step 9: Serve

1. When it’s all heated through, take the skillet off the heat.
2. Serve it right away, or let it cool if you’re saving some for later.

Cooking Times and Temperatures

• Cooking Temperature: Medium-high heat
• Total Cooking Time: About 10-15 minutes
  
  • Vegetables: 2-3 minutes
  • Rice and soy sauce: 2-3 minutes
  • Eggs: 2-3 minutes
  • Final heating with protein: 2-3 minutes

Tip: Keep stirring so nothing sticks to the pan, and it cooks evenly.

Food Safety Guidelines

Cooking safely is important, especially with eggs and meat. Follow these tips:

• Use fresh ingredients: Make sure nothing is old or expired.
• Wash hands and tools: Clean your hands, knife, and cutting board before and after touching raw food.
• Cook eggs fully: The eggs should be solid, not runny, to avoid getting sick.
• Store leftovers right: Put extra fried rice in the fridge within 2 hours. Eat it within 3-4 days.

Food Costs

This meal is cheap to make at home. Here’s what it might cost:

• Rice: $1 (for 2 cups cooked)
• Vegetables: $2 (for 1 cup mixed)
• Eggs: $0.50 (for 2 eggs)
• Oil: $0.25 (for 2 tablespoons)
• Gluten-free soy sauce: $0.50 (for 2 tablespoons)
• Optional protein (chicken or shrimp): $3 (for 1 cup cooked)
• Total Cost (with protein): $7.25
• Cost per Serving: $1.81

Note: Costs can change depending on where you shop. Buying in bulk or growing veggies can save even more.

Nutrient Analysis per Serving (1 Cup)

Here’s what you get in each serving without the optional protein. Adding chicken or shrimp will increase protein and calories.

• Calories: 250
• Protein: 6g
• Carbohydrates: 30g
• Fat: 10g
• Fiber: 2g
• Sodium: 500mg

Extra Nutrients:

• Iron: 6% of what you need daily
• Vitamin A: 20% (from carrots)
• Vitamin C: 10% (from peas and onions)

Tip: Use brown rice for more fiber or add protein for more iron and energy.

Final Thoughts

Gluten-free fried rice is simple, cheap, and yummy. You can change it up by adding different vegetables like broccoli or peppers, or even a little spice if you like it hot. It’s perfect for lunch, dinner, or a quick snack.