Healthy Egg Roll Fried Brown Rice

Craving takeout but want something lighter and more nourishing? This egg roll fried brown rice brings all the savory, gingery flavors you love without the deep-fried wrapper.

Loaded with shrimp, vegetables, and fiber-rich brown rice, this one-pan meal is satisfying, protein-packed, and perfect for busy weeknights.

Why This Egg Roll Fried Brown Rice Is a Smarter Choice

Traditional egg rolls are delicious but often fried and calorie-dense. This egg roll fried brown rice captures the same flavor profile using whole grains and lean protein.

Here’s why it works nutritionally:

• Brown rice provides fiber, which supports digestion and helps stabilize blood sugar. Whole grains are linked to a lower risk of heart disease and type 2 diabetes.

• Shrimp delivers high-quality protein with minimal saturated fat. A 3-ounce serving provides about 20 grams of protein.

• Cabbage and mushrooms add antioxidants and phytonutrients, supporting immune health.

• Ginger and garlic contain anti-inflammatory compounds that enhance both flavor and wellness.

Each serving offers a balanced mix of protein, complex carbohydrates, and healthy fats.

Ingredients

• 1 pound peeled and deveined large shrimp, cut into 1/2-inch pieces

• Kosher salt

• 1/4 teaspoon ground white pepper

• 3 tablespoons low-sodium soy sauce

• 1 tablespoon oyster sauce

• 1 teaspoon sugar

• 3 tablespoons neutral oil (canola or vegetable)

• One 14-ounce bag (about 4 1/2 cups) coleslaw mix

• Two 5-ounce packages sliced shiitake mushrooms

• 1 tablespoon grated ginger

• 1 clove garlic, grated

• 1/2 cup shredded carrots

• One 20-ounce bag (or 4 cups) frozen cooked brown rice, thawed

• 2 scallions, chopped

• 6 teaspoons Chinese mustard, for serving

How to Make Egg Roll Fried Brown Rice

Step 1: Season the Shrimp

Toss the shrimp with 1/4 teaspoon kosher salt and 1/8 teaspoon white pepper. Set aside.

Step 2: Mix the Sauce

In a small bowl, combine soy sauce, oyster sauce, sugar, and the remaining white pepper. Stir until the sugar dissolves.

Step 3: Sear the Shrimp

Heat a large wok over medium-high heat until lightly smoking. Add 1 tablespoon oil.

Sear shrimp on one side until golden, about 1 minute, then stir-fry until fully cooked (1–2 minutes more). Transfer to a plate.

Step 4: Char the Vegetables

Add 1 tablespoon oil to the wok. Spread half the coleslaw mix in an even layer and cook until browned (1–2 minutes). Transfer to the shrimp plate.

Add the remaining tablespoon of oil. Sear mushrooms until golden (2–3 minutes). Stir in ginger and garlic, cooking until fragrant (about 30 seconds).

Step 5: Combine Everything

Return shrimp and charred coleslaw to the wok. Add remaining coleslaw mix, carrots, and brown rice. Stir-fry until evenly combined and heated through.

Drizzle the soy sauce mixture along the edges of the wok. Let sit briefly so the rice lightly browns, then toss to distribute flavor.

Step 6: Serve

Divide among 6 bowls. Top with scallions and a teaspoon of Chinese mustard per bowl for a bold kick.

Tips to Make It Even Healthier

• Swap half the rice for cauliflower rice to lower carbs.

• Use avocado oil for a heart-healthier fat option.

• Add extra veggies like bell peppers or snap peas for more fiber.

• Reduce sodium further by using coconut aminos instead of soy sauce.

Why Brown Rice Makes a Difference

Unlike white rice, brown rice retains the bran and germ, which contain fiber, magnesium, and B vitamins. Diets rich in whole grains are associated with up to a 20% lower risk of cardiovascular disease.

Plus, fiber helps you feel fuller longer making this egg roll fried brown rice both satisfying and nourishing.

The Bottom Line

This egg roll fried brown rice offers all the flavor of your favorite takeout in a balanced, whole-food version. With lean shrimp, hearty vegetables, and fiber-rich brown rice, it’s a meal that fuels your body while satisfying cravings.

One wok. Six servings. Zero guilt.

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