Sheet Pan Fried Rice

This Sheet Pan Fried Rice is a simple and satisfying twist on the classic takeout dish, perfect for a weeknight dinner. By baking everything together, you get the rich flavors of fried rice without standing over the stove. The jasmine rice soaks up the sesame oil and soy sauce, while the vegetables add a pop of color and texture. The eggs bring extra protein and the green onions provide a fresh finish. Whether you’re meal prepping for the week or need a quick dinner, this Sheet Pan Fried Rice delivers all the flavors you love in less time and with minimal clean-up. Pair it with your favorite protein or enjoy it as is for a delicious, balanced meal that’s ready in just 30 minutes!

Full recipe:

Ingredients:

• 3 tablespoons sesame oil, divided
• 4 cups cold cooked jasmine rice
• 1 cup frozen peas and carrots mix, thawed
• 1 small onion, diced
• 2 cloves garlic, minced
• 2 large eggs, beaten
• 1/4 cup soy sauce
• 2 green onions, sliced
• 1 teaspoon sesame seeds
• Salt and pepper to taste

Directions:

1. Preheat your oven to 400°F (200°C).
2. Spread 2 tablespoons of sesame oil over a large sheet pan.
3. Spread the cold jasmine rice evenly across the pan.
4. Add the peas and carrots, onion, and garlic over the rice.
5. Drizzle with the remaining 1 tablespoon of sesame oil and season with salt and pepper.
6. Bake in the preheated oven for 10-12 minutes.
7. Remove from the oven and create a well in the center of the rice mixture. Pour the beaten eggs into the well. Stir gently to scramble the eggs and mix them into the rice.
8. Return the pan to the oven and bake for an additional 5-7 minutes until the eggs are cooked through.
9. Remove from the oven and stir in soy sauce, green onions, and sesame seeds before serving.

Prep Time: 10 minutes | Cooking Time: 20 minutes | Total Time: 30 minutes
Kcal: 320 kcal | Servings: 4

The Origins and Inspiration Behind Fried Rice

Fried rice is a beloved dish in Asian cuisine, with origins that trace back to China during the Sui Dynasty (589–618 AD). Traditionally, it was a way to use up leftover rice, ensuring that no food was wasted. The beauty of fried rice lies in its versatility—rice serves as a blank canvas, allowing cooks to incorporate a variety of ingredients, from vegetables to proteins like chicken, shrimp, or tofu. While stir-frying over high heat is the classic method for cooking fried rice, this Sheet Pan Fried Rice recipe brings a fresh, modern approach by utilizing the oven, making the process even easier for today’s home cooks.

Why Sheet Pan Fried Rice is a Game-Changer

1. Ease and Convenience:
   One of the biggest advantages of this Sheet Pan Fried Rice recipe is the minimal effort required. Traditionally, making fried rice on the stove involves constant stirring and close attention to ensure that the ingredients cook evenly without sticking. By baking the rice and vegetables on a sheet pan, this recipe eliminates the need for standing over a hot stove. Once the ingredients are spread across the pan and placed in the oven, most of the work is hands-off, making it ideal for busy weeknights or meal prepping.
2. Balanced Nutrition in Every Bite:
   Not only is this recipe easy, but it’s also packed with balanced nutrition. The combination of cold jasmine rice, vegetables, and eggs provides a satisfying mix of carbohydrates, protein, and fiber. Jasmine rice is light and fragrant, making it the perfect base for the savory, umami-rich soy sauce and sesame oil. The peas and carrots provide fiber and essential vitamins like A and C, while the eggs offer high-quality protein that keeps you full and energized. The green onions and sesame seeds add a flavorful crunch and extra nutrients, including antioxidants and healthy fats.
3. Customizable to Your Taste and Dietary Needs:
   This recipe is also highly customizable, which is one of the reasons it stands out as one of the best fried rice options. You can easily adapt it to fit various dietary preferences or what you have on hand in the kitchen. For example, if you’re looking for more protein, you can add cooked chicken, shrimp, or tofu before baking. For a plant-based version, use a tofu scramble instead of eggs and switch to tamari for a gluten-free soy sauce alternative. Vegetables like broccoli, bell peppers, or zucchini can replace or complement the peas and carrots, making the dish even more colorful and nutrient-dense.
4. Healthier Alternative to Takeout:
   While fried rice is a popular choice at many Asian restaurants, it’s often cooked with a generous amount of oil, which can add extra calories and fat. This sheet pan version uses just a small amount of sesame oil, which not only brings a rich, nutty flavor but also contains healthy fats that are beneficial for heart health. By baking the rice and veggies, you also avoid the risk of burning or overcooking ingredients, which can sometimes happen with high-heat stir-frying.

   The recipe is naturally lower in oil and sodium compared to traditional takeout options, making it a healthier choice that doesn’t compromise on flavor. Plus, using your own ingredients allows you to control the quality of what goes into your meal, avoiding the high amounts of added sugar and preservatives sometimes found in restaurant versions of fried rice.

The Science Behind Perfect Fried Rice

The key to achieving perfect fried rice lies in the texture of the rice itself. In this recipe, cold, day-old jasmine rice is recommended because it’s drier than freshly cooked rice. Fresh rice is still moist and can turn mushy when fried or baked. By using cold, leftover rice, you ensure that the grains stay separate and get that signature fried rice texture—chewy, yet firm. Baking the rice on a sheet pan further enhances this effect, giving the rice a crispy edge that you wouldn’t get from a stovetop stir-fry.

Time-Saving and Minimal Cleanup

Another major advantage of this recipe is how it simplifies cooking and cleanup. With just a single sheet pan, you eliminate the need for multiple pots and pans, cutting down on both prep time and washing up afterward. For people with busy schedules or those who aren’t fans of doing dishes, this is a game-changer. You also save on stovetop space, which can be especially helpful if you’re preparing multiple dishes at once.

Great for Meal Prepping

If you’re someone who likes to plan ahead, this Sheet Pan Fried Rice recipe is excellent for meal prep. It holds up well in the fridge for a few days, making it an ideal dish to prepare in advance for quick, healthy lunches or dinners. You can make a large batch on Sunday and portion it out for the week, ensuring that you always have a nutritious, homemade meal ready to go.

Serving Suggestions and Pairing Ideas

This dish is satisfying on its own, but it also pairs wonderfully with other side dishes or proteins. Consider serving it with a side of steamed vegetables or a protein-rich dish like grilled chicken, tofu, or shrimp. For an extra burst of flavor, you can drizzle a little sriracha or hoisin sauce over the top before serving. The simplicity of the fried rice makes it a perfect canvas for bold flavors, so feel free to experiment with your favorite sauces and seasonings.

Why This Recipe Stands Out

Sheet Pan Fried Rice is a modern twist on a timeless classic. Here are a few reasons why it’s the best option for fried rice lovers:

• Simplicity: No special equipment or wok is needed. Everything is baked on a single sheet pan, which reduces prep time and effort.
• Versatility: You can easily customize it to suit your dietary preferences or add seasonal ingredients, ensuring it never gets boring.
• Healthier than takeout: By controlling the ingredients, you can create a healthier, lower-sodium version of fried rice that’s just as tasty.
• Minimal cleanup: With only one sheet pan, cleanup is quick and easy, making this recipe a weeknight winner.

Conclusion

Sheet Pan Fried Rice brings together the beloved flavors of traditional fried rice in a way that’s quicker, healthier, and easier to prepare. It’s the perfect recipe for those who want the satisfaction of homemade fried rice without the hassle. Whether you’re a busy professional, a parent looking for quick meal solutions, or a home cook wanting to try something new, this dish has something to offer. With minimal prep, endless customization options, and balanced nutrition, it’s clear why Sheet Pan Fried Rice is a standout choice for any mealtime. Add it to your repertoire and enjoy the convenience and deliciousness this recipe brings to your kitchen!