Monica's favorite gear
for making
Sheet Pan Fried Rice
Also known as a "half sheet", this is the perfect size for baking a full recipe of this fried rice recipe. It's my go-go baking sheet for pretty much everything. The lid is great if you want to prepare this recipe ahead, store in the fridge, and have it ready to bake later.
This recipe can be divided between two of these "quarter baking sheets"; a good option if the larger sheet won't fit in your oven or fridge. The covers are convenient for stacking in the fridge or freezer.
This 4 piece set includes one half sheet, one quarter sheet, and lids for each.
This Amazon best seller, makes 8 cups of perfectly cooked rice. Click below for the larger 20-cup size that I use (great if you want to freeze rice for future use).
Also available: large rice cooker
I use this to spread oil evenly over the surface of the sheet pan. This Oxo brush is easy to clean, since it's dishwasher safe.

Healthy Oven-Baked Sheet Pan Fried Rice with Chicken

an easy method made with nutritious brown rice and Asian flavors


Sheet Pan Fried Rice with Chicken

By Monica              4-6 servings
Skip the wok and make this easy, oven-baked sheet pan recipe with traditional Asian fried rice ingredients and flavors. This healthy recipe uses brown rice. From TheYummyLife.com

Skip the wok and make this easy, oven-baked sheet pan recipe with traditional Asian fried rice ingredients and flavors. This healthy recipe uses brown rice.

Ingredients
  • 1 tablespoon neutral tasting oil (vegetable, peanut, grapeseed, canola)
  • 1/3 cup low sodium soy sauce
  • 1 tablespoon rice vinegar
  • 1 tablespoon sesame oil
  • 1 tablespoon sriracha chili sauce (reduce or omit for less heat)
  • 1 tablespoon minced garlic
  • 1 tablespoon minced ginger
  • 1 lb. boneless chicken thighs or breasts, cut in 1-inch pieces
  • 3 cups cooked brown rice*
  • 1 cup fresh or frozen peas (or fresh snow peas, strings removed, cut into thirds)
  • 1 cup chopped carrots
  • 1 cup roughly chopped cauliflower
  • 2 green onions, chopped (1/4 cup)
  • 2 eggs, whisked
  • optional: 1/4 cup chopped peanuts or cashews for garnish

Directions
*cook 1 cup dry, raw rice according to package directions to yield 3 cups cooked rice

Brush oil evenly over surface of 13x18" baking sheet (or, use 2 smaller baking sheets); set aside. Preheat oven to 425 degrees F.

In medium bowl, whisk together  soy sauce, rice vinegar, sesame oil, sriracha, garlic and ginger. Add chicken, stir, and marinate in refrigerator for 15 to 30 minutes. While chicken marinates, chop the vegetables and cook the rice (if needed).

Distribute cooked rice evenly over oiled pan. Add peas, carrots, and cauliflower. Add marinated chicken to pan, drizzling any remaining marinade over the top. Use tongs to toss rice, vegetables, and chicken together, then spread out in even layer on pan.

Bake for 25 minutes, stirring half way through. Remove from oven, use flat ended spatula or spoon to scrape rice mixture to pan edges, leaving an empty space in center. Pour whisked eggs in the middle and return to oven for 4-5 minutes until eggs are set. Remove from oven and break scrambled eggs apart into small pieces. Toss scrambled egg pieces with rice mixture until evenly distributed. Sprinkle top with green onions and optional chopped nuts.

Makes 8 cups.


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Like my Sheet Pan Fajitas and Sheet Pan Asian Stir Fry, this recipe is an oven-roasted meal that is traditionally made in a skillet or wok on the stove-top. I am totally sold on sheet pan meals and so are many of my readers! They're so easy and no-fuss, and oven roasting lends great flavor to the end result.

Traditional stove-top fried rice cooked in a wok or skillet normally involves cooking the veggies, meat, eggs, and rice in batches. With my sheet pan method, all but one of the ingredients are added all at once at the beginning and baked for 25 minutes. Then, whisked eggs are added to the center of the pan and baked for 4 more minutes, everything is stirred together, and VOILA you've got a delicious, complete "fried" rice meal in one pan. 

Uses nutritious brown rice. This recipe uses a simple traditional Asian sauce to add great flavor. I use brown rice instead of white for a nuttier flavor, firmer texture, and healthier meal. It's a winner!

Low-carb version with cauliflower "rice". Check out my post that is a riff on this recipe: Sheet Pan Cauliflower "Fried Rice".

Customize it with your favorite ingredients. You can switch up this recipe with whatever veggies you prefer or have on hand. Traditional fried rice has peas and carrots, but feel free to go rogue!

  • Substitute or add veggies. I've swapped broccoli for the cauliflower and sometimes add corn or shittake mushrooms. I advise you to keep the general proportions of sauce to other ingredients about the same. If you increase the volume of ingredients & sauce, divide the mixture between two baking sheets rather than piling them up on one sheet. If the baking sheet gets too crowded, the rice and veggies will steam rather than roast, and the end result may end up soupier and less flavorful.
  • Chicken or shrimp. This recipe uses chicken, but I've also made it with shrimp. The only difference with shrimp is that it cooks really quickly, so it should be added half way through the baking time instead of at the beginning.

Nutritional Information for this recipe is provided at the bottom of the post, just below the recipe. It's high in protein and vitamins A & C!

Step-by-step photos for making
Sheet Pan Fried Rice with Chicken

ASSEMBLE AND PREP THE INGREDIENTS:

  • Brown rice, cooked according to package directions. I use a rice cooker to make big batches of rice that I freeze in flattened freezer ziploc bags. It's very convenient to have on hand. 

NOTE ABOUT USING WHITE RICE: I've tried this recipe using cooked white rice. Although the flavor is great, the texture of white rice gets mushy when it's baked with the other ingredients. If you use white rice, I recommend letting it dry out some first or undercooking it slightly to help it maintain a good texture after it's baked in this recipe.

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  • 2 eggs, whisked

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  • Chicken thighs or breasts (skinless, boneless). Cut them into bite-size pieces, approx. 1-inch.

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  • Sauce ingredients: rice vinegar, soy sauce (or gluten-free tamari), sesame oil, minced garlic and ginger, sriracha (optional depending on if you want it to have some kick)

view on Amazon:  toasted sesame oil, low-sodium soy sauce OR gluten-free tamaririce vinegarsriracha, garlic press, Microplane (for grating ginger)

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  • Combine the sauce ingredients and stir in the chicken pieces. Let this marinate in the fridge while you prep the veggies--15 to 30 minutes.

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  • Vegetables:  chopped cauliflower, peas (fresh or frozen), chopped carrots, chopped green onions

view on Amazon:  7-Inch Santoku knife (my go-to for chopping tasks)

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SHORT CUT! You can use frozen peas and carrots for convenience, if you prefer. 

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ASSEMBLE AND BAKE

  • Brush a large 13x18 baking sheet (or two 9x13 baking sheets) with oil. Add rice, peas, carrots, cauliflower. Add marinated chicken to the pan, drizzling any remaining marinade sauce over the top. Use tongs to toss rice, vegetables, and chicken together, then spread out in an even layer on pan.

view on Amazon: 13x18 baking sheet with lid (half sheet); 9x13 quarter sheet with lid (quarter sheet); value priced set of baking sheets with lids (one of each size);  silicone pastry/basting brush

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  • Bake at 425 F for 25 minutes, stirring halfway through.
  • Remove from oven, use a flat ended spatula or spoon to scrape rice mixture to pan edges, leaving an empty space in center. Pour whisked eggs in the middle and return to oven for 4-5 minutes until eggs are set. Remove from oven and break scrambled eggs apart into small pieces. 

Fried_Rice_Sheet_Pan6.jpg

  • Toss scrambled egg pieces with rice mixture until evenly distributed. Sprinkle top with green onions.

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Healthy and kid-friendly. I made and photographed this recipe while I was visiting my son's family in Boston. That cutie is my 2-year-old granddaughter diving into the fried rice. I'm not sure if it was the food or the chopsticks that she enjoyed more.

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A complete, nutritious meal. This healthy recipe can be a stand alone meal, or it can be served as a side. 

Optional toppings can be on the table for everyone to add as desired:

  • roasted chopped peanuts or cashews
  • toasted sesame seeds
  • additional chopped green onions
  • srirarcha

It's freezable! I like to freeze leftovers in small portions to heat up in the microwave for a quick, healthy lunch. 

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Easy, sheet pan recipes are often on my family menu, and this fried rice is a new favorite. 

You might also like these sheet pan meals:

Low-Carb, Sheet Pan Cauliflower "Fried Rice"
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Sheet Pan Chicken Fajitas
Skip the wok and make this easy, oven-baked sheet pan recipe with traditional Asian stir-fry flavors. A quick, healthy recipe that can be made with chicken, beef, pork, or shrimp.  From The Yummy Life.
 

Sheet Pan Asian Stir-Fry

Easy, Oven-Baked Sheet Pan Chicken Fajitas. A quick, no-fuss method for making this healthy Mexican food favorite with make-ahead convenience. From The Yummy Life.

Make it a Yummy day!

Monica

Link directly to this recipe Print this recipe
Sheet Pan Fried Rice with Chicken
By Monica              Servings: 4-6 servings
Ingredients
  • 1 tablespoon neutral tasting oil (vegetable, peanut, grapeseed, canola)
  • 1/3 cup low sodium soy sauce
  • 1 tablespoon rice vinegar
  • 1 tablespoon sesame oil
  • 1 tablespoon sriracha chili sauce (reduce or omit for less heat)
  • 1 tablespoon minced garlic
  • 1 tablespoon minced ginger
  • 1 lb. boneless chicken thighs or breasts, cut in 1-inch pieces
  • 3 cups cooked brown rice*
  • 1 cup fresh or frozen peas (or fresh snow peas, strings removed, cut into thirds)
  • 1 cup chopped carrots
  • 1 cup roughly chopped cauliflower
  • 2 green onions, chopped (1/4 cup)
  • 2 eggs, whisked
  • optional: 1/4 cup chopped peanuts or cashews for garnish
Directions
*cook 1 cup dry, raw rice according to package directions to yield 3 cups cooked rice

Brush oil evenly over surface of 13x18" baking sheet (or, use 2 smaller baking sheets); set aside. Preheat oven to 425 degrees F.

In medium bowl, whisk together  soy sauce, rice vinegar, sesame oil, sriracha, garlic and ginger. Add chicken, stir, and marinate in refrigerator for 15 to 30 minutes. While chicken marinates, chop the vegetables and cook the rice (if needed).

Distribute cooked rice evenly over oiled pan. Add peas, carrots, and cauliflower. Add marinated chicken to pan, drizzling any remaining marinade over the top. Use tongs to toss rice, vegetables, and chicken together, then spread out in even layer on pan.

Bake for 25 minutes, stirring half way through. Remove from oven, use flat ended spatula or spoon to scrape rice mixture to pan edges, leaving an empty space in center. Pour whisked eggs in the middle and return to oven for 4-5 minutes until eggs are set. Remove from oven and break scrambled eggs apart into small pieces. Toss scrambled egg pieces with rice mixture until evenly distributed. Sprinkle top with green onions and optional chopped nuts.

Makes 8 cups.
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Nutritional Information for a 1.5 cup serving using chicken breasts. 

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Weight Watchers SmartPoints for a 1.5-cup serving:  8
Weight Watchers SmartPoints for a 1-cup serving:  5



Posted on Tuesday, July 25th, 2017








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