Gluten-Free Veggie Fried Rice
By the Gluten Free Recipes team ·
Enjoy the vibrant flavors and satisfying textures of this quick and easy gluten-free veggie fried rice. Packed with fresh vegetables and your favorite protein, it's a wholesome and delicious meal perfect for any day.
At a glance: This medium lunch recipe yields 4 servings in about 30 minutes (10 min prep, 20 min cook). It uses 10 ingredients — including cooked and chilled rice, protein of choice, mixed fresh vegetables — and walks through 5 steps. Updated . Browse more lunch recipes or return to all gluten-free recipes.
Cross-Contamination Warning for Gluten-Free Veggie Fried Rice: When preparing this lunch recipe, oats are grown in rotation with wheat and frequently processed on shared equipment. Use only certified gluten-free oats (e.g., Bob's Red Mill GF, GF Harvest). Note: 5–10% of people with celiac disease also react to avenin, the protein in oats, even in certified-GF varieties — consult your doctor if you are newly diagnosed. Use tamari (not regular soy sauce) — San-J Tamari and Kikkoman GF Tamari are reliable. Double-check labels even on tamari, as some formulations include wheat. In a shared kitchen, avoid porous materials — wooden spoons, wooden cutting boards, and scratched non-stick pans can harbor gluten proteins even after washing. Prefer glass, metal, or silicone tools.
Gluten-Free Notes for Gluten-Free Veggie Fried Rice: This recipe is naturally gluten-free when using certified gluten-free tamari or gluten-free tamari. It avoids all gluten-containing grains.
Ingredients
- 3 cups cooked and chilled rice (day-old is best)
- 1 cup protein of choice (chicken, shrimp, firm tofu, or chickpeas)
- 2 cups mixed fresh vegetables, chopped (e.g., broccoli florets, bell peppers, carrots, peas, corn)
- 3 tbsp gluten-free tamari or GF gluten-free tamari
- 1 tbsp rice vinegar
- 1 tsp sesame oil
- 1 tbsp neutral cooking oil (like avocado or canola)
- 2 cloves garlic, minced
- 1 inch ginger, grated (optional)
- 2 large eggs, lightly beaten (optional)
Instructions
- 1
Heat the neutral cooking oil in a large skillet or wok over medium-high heat until shimmering. Add the minced garlic and grated ginger (if using) and sauté for about 30 seconds until fragrant, being careful not to burn them. If using eggs, push the aromatics to one side of the pan and pour in the beaten eggs, scrambling them until just set, then break them up and mix with the aromatics.
- 2
Add your chosen protein to the skillet and cook until it's browned and cooked through, about 5-7 minutes depending on the type. If using tofu or chickpeas, ensure they are lightly browned and heated. Remove the cooked protein from the skillet and set aside, leaving any residual oil.
- 3
Add the chopped fresh vegetables to the hot skillet. Stir-fry them for about 3-5 minutes until they are tender-crisp and bright in color. You want them to retain a slight bite, not become mushy.
- 4
Add the chilled cooked rice to the skillet with the vegetables. Break up any clumps of rice with your spatula and stir-fry for about 5-7 minutes, allowing the rice to heat through and become slightly toasted. The rice should start to separate and become fluffy.
- 5
Return the cooked protein to the skillet with the rice and vegetables. In a small bowl, whisk together the gluten-free tamari, rice vinegar, and sesame oil. Pour this sauce mixture over the contents of the skillet. Stir everything together well for another 2-3 minutes, ensuring the sauce evenly coats all the ingredients and the flavors meld together. Taste and adjust seasoning if needed before serving hot.
Nutrition (per serving)
Tips & Notes
- Separate eggs when cold (the yolks are firmer), then let whites come to room temp before whipping.
- Grate carrots fresh on the large holes of a box grater for the best moisture and texture in baked goods.
- Roasted garlic (400°F, 30–40 min in foil) gives a sweet, mellow flavor ideal for soups and sauces.
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