Wild Fried Rice Recipe

Fried rice made with wild rice, a thin omelette cut into strips, a splash of soy sauce, tofu, and whatever seasonal greens you have on hand - peas, asparagus, pea shoots, spinach.

Wild Fried Rice

On occasion I have to remind myself of this - the recipes I throw together on those I-don't-feel-like-cooking nights might just be the most useful to you. Right? What I mean is, they're the ones that come together quickly, usually without much fuss, and with just a handful of ingredients. Sometimes I don't share them here because they're not anything special, or they're so simple it's a stretch to assign the word 'recipe' to my instructions. Sometimes I'm simply embarrassed to show you what I threw in the skillet. Anyhow, on nights when I don't feel like doing much more than chopping an onion, nights when using two pans is one pan too many for me to face, I make this sort of fried rice. I can usually get everything prepped and ready-to-eat in under ten minutes. And while it is a simple preparation, there are a couple tricks I deploy to make sure everything comes together nicely. For example, I cook the eggs, on their own in a (toasted) sesame oil and olive oil blend before shredding the omelette into fluffy strips. The strips end up in the skillet alongside wild rice, tofu, onions, and pea shoots and keep their structure nicely. Another tip - I use the very best eggs I can buy.

Wild Fried Rice Recipe

As far as technique goes, there are as many ways to fry rice as there are cooks. I know many people crack their eggs straight into the skillet alongside the rice, but I have to argue for cooking and slicing the eggs separately. Like I mention up above, the eggs stay fluffy and separate from the rest of what is in the skillet when cooked first.

You can swap in whatever rice or grain you like, and whatever vegetables are in season. Don't feel limited by this version. I've used cooked millet, quinoa, and brown rice in the past - and we are coming up on that time of year where you can look for fresh peas, asparagus, or artichokes. For those of you who have Super Natural Cooking, there is a millet fried rice version in there - I think I scale back on the oil a bit in this version, but the approach is similar.

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Wild Fried Rice Recipe

Use your widest skillet here to get the eggs as thin as possible. Sometimes I brown the tofu first, sometimes I use it raw, and just toss it in the skillet toward the end to heat it up.

1 scant tablespoon toasted sesame oil
1 scant tablespoon olive oil
3 - 4 good quality eggs, well beaten with a big pinch of salt
1 small red onion, finely chopped
1 1/2 cups cooked wild rice
6 ounces extra-firm nigari tofu, cut into 1/2-inch cubes, raw or browned in a skillet ahead of time
2 big handfuls of pea sprouts, chopped green beans or peas
1+ tablespoon tamari or soy sauce

In a large, clean skillet, heat the toasted sesame and olive oil. When they are nice and hot (but not too hot!), pour the eggs into the pan, count to ten, then gently swirl the pan to create a thin layer of egg evenly distribute across the pan. Cook this thin omelette for about 45 seconds or until it sets up. Fold the eggs over on themselves and cook for another 30 seconds or so (but avoid scorching) before transferring to a cutting board. Let it cool a bit, then slice into strips. Set aside.

Don't bother cleaning the skillet outright, just scrape or wipe out any remaining egg. There should still be enough residual oil to cook the onions over medium high heat for a minute or so. Stir in the wild rice and tofu and cook until heated. Now stir in the pea sprouts, and cook for 20 seconds. Gently add the eggs back into the skillet and finish by adding the tamari. Use a spatula to stir until the tamari works its way around the pan. Taste, and adjust - more salt (or tamari), or maybe a pinch of red pepper flakes...

Serves 2-3 as a main.

If you make this recipe, I'd love to see it - tag it #101cookbooks on Instagram!
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Made this tonight, and it turned out lovely. We didn’t have pea sprouts so I used fresh green beans, and after the cooking was finished I topped it with a small handful of bean sprouts that I splashed with some sesame chili oil. A superb recipe!


I made this last night for lunch for the rest of the week and I had to control myself to not eat the whole thing at 10pm. Took 10 minutes and is truly delicious and healthy. Please post more recipes like this- I have made a ton of things from SNC and the website, and this is one of my favorites.


Oh and I forgot to add, I also added TJ’s Baked Tofu – Savory flavor…how could I forget?

Sanaz Ebriani

Please don’t be shy with the easy recipes. That’s what most people want!
I cannot wait to try out this recipe. I just tried an inspired version with red bhutanese rice + one scrampled egg + dino kale with turmeric, cumin, salt, pepper, and tamari sauce. Yumm!!

Sanaz Ebriani

Thank you for that wild rice recipe. My kids just loved it.


heidi, i am eating this now and had to comment – it is DELICIOUS! here in boston we have been engulfed by the snowpocalypse, so i’ve been working from home today and lost track of time after preparing the rice earlier.
there is so much protein and real heft to this recipe, and it came together so fast! and prepared this way, the eggs are amazing. i used a mix of wild rice and wehani, neither of which i’d had before, and am completely blown away. keep the simple, last minute meals coming!


I would personally swap the tofu for bacon and double the oil content. yum!


I was just browsing the net when i saw your recipe…I have had but one egg in the last 17 hours..so kinda hungry…..
i have just one word:


Thanks Heidi for this recipe. I subscribe to your weekly newsletter, but with this recipe I think I have gained confidence to try wild rice, as I always look the other way when I see it on the shelf. But, please always share these types of simple dishes because although I love baking and cooking, sometimes a meal made in under 30 minutes is what you need.


Heidi, Great recipe. I tend to work weird hours so having a wholesome delicious meal that does not take that long to put together is always a plus. Thanks for putting out such awesome recipes. Thanks!

Nutmeg Nanny

Taylor to what resonates with your body & your particular metabolic differentials – we are all individuals and must heed our body’s needs.
Often when we think the body needs more protein it really is asking for fat for fuel (avocado, olive oil, coconut, almonds, hemp seed).

Cary Ellis

Thanks for posting this recipe. As a shift worker I often have to find time to eat at odd hours and recipes like this, which can be put together quickly and simply, entice me to have proper meals rather than grabbing a sandwich because cooking something will take too long.


hi- I think we would like to know all types of ‘ thrown together’ easy recipes- please do share them- that is just the kind of thing I like hearing about- simple, healthy recipes where ingredients can be swapped-. I am home late tomorrow so have just done an onion in oil- and some camargue and wild rice mixed with lentils which I have in. I am going to do the egg as you suggest and will use peas and broad beens for the greens- all at the inspiration of your recipe and using what I have in today- I am really looking forward to it . Thankyou for all these types of recipes- I really love them, thankyou for your ideas!


My favorite kind of meal! Although I love talking about and eating the more elaborate recipes, when I’m honest, it is these throw together ones that I use the most.

Laura [What I Like]

Thanks so much for these recipes – especially love your “whipped it together at the drop of a hat” ones – I tried this one with quinoa and spinach and it was delicious. & Keep getting high marks from some not-always-easy-to-please vegetarians in our house…
Love the way your recipes are artful, flavorful and visually appealing, too, using good solid basic ingredients but with a few dashes of things I might not think of otherwise without your inspiration…Thanks


Looks delicious Heidi. I love the addition of pea sprouts- they are so good!
Thanks as usual for a great recipe.


Wonderful recipe! I don’t care for tofu so I replaced it with mushrooms. Thankyou for sharing this.

RD in Virginia Beach

Having grown up in the Midwest, I generally had wild rice as a stand-alone side or in Wild Rice soup but I will definately be putting this on the rotation! Many thanks!


A quick question. DId you use all wild rice, or a combination of white and wild rice? Wild rice alone is pretty expensive, and has a pretty powerful flavor. The combination would cut back on the wild rice flavor a bit, as well as the expense. I could not tell from the picture and the recipe just said wild rice..

Elizabeth In North Carolina

Beautiful Heidi. Another one hit out of the ballpark. I fixed a similar dish for dinner last night. Whole wheat cous cous topped with stir fried brocoli, cauliflower, onion, red and green pepper strips. I live with a meat lover, so I added a few slices of a left over rib eye steak for him. I sprinkled this whole thing with Montreal Steak seasoning, the SPICY one. SO easy and delicious.NOT as imaginative as yours, but yummy, and easy and good for you. You can use anything in the fridge in this, but those particular flavors go well with each other.

Elizabeth in North Carolina

Just finished it – gorgeous balance of flavours.
What is it about wild rice and sesame oil? Perfection. Thank you.


Check out my recipe blog: http://www.recipebrowser.info
Its in its early stages but they’re all original recipes for people to follow without having to be a professional full-time chef.
Check it out! There’s no harm in that.
You’ll get additional recipes to the ones shown on here.
So use this blog and my blog for a full cook book!


I made this tonight and it was fantastic! especially with the fresh eggs from my backyard chickens! 🙂
and the wild rice is inspired…I may never make fried rice with anything else!


This looks fabulous … and meets my personal criteria for cooking … minimal ingredients, fast, easy and tasty! 🙂 Do you have any suggestions for making this vegan … short of just eliminating the egg?
Thanks for sharing your recipes! Small Footprints
HS: Maybe a version with pan-fried seitan slices in place of the egg and tofu?

Small Footprints

Thanks Heidi for demonstrating how vegetarian food can be delicious, easy and great looking!


Nice Cooking dear. thats a great work with simple effort. I too love cooking like this way.

Rinku Hasan

Dear Heidi,
Please explain to me what is Tamari ? Thank You

Ellen Stites

A large, CLEAN skillet??
Damn. Gotta find another recipe.


Hello, longtime lurker here. I just wanted to say I actually prefer these types of recipes. I consider myself a moderate when it comes to “healthy stuff”- I’m big on produce but pretty new to stuff like tofu, so I like easy prep recipes that let me try a new ingredient with minimum money or time investment. They’re good gateway recipes that will eventually get me to try more involved recipes that require a more lengthy search in my grocery store. 🙂


Thank you so much for these instructions. Once again, you inspire me to look at well-known dishes in a fresh, healthful, beautiful way. I can’t wait to try this.
Take care.

Kylie of Thin Crust, Deep Dish

Love the use of wild rice here! Very clever. I’m a big fan of eggs cut into ribbons like this and tossed over noodles and rice mixtures.

Dana McCauley

looks absolutely wonderful. it’s the perfect comfort food – easy to make & filling, with little bits of soft tofu.


I’m enjoying this tonight with red onions and green beans. Delicious, simple, and so colorful and lovely. Keep the simple ones coming!


The nice thing about fried rice is you can throw in almost a bit of anything in it, including peas, carrot and corn kernels (the frozen one can be handy), sprinkled with chopped cashew nuts.


It looks great and healthy…thanks for sharing the recipe.


I love no fuss meals like this, and personally, these are the meals I cook most often during the week! This is very much like brown fried rice dish I had the other night. It’s a great way to clean your fridge out too. This looks great!

lisa (dandysugar)

try putting in some sugar and milk with the eggs and then whip them up before cooking. dont add the tamari until the heat is down a bit


Love your recipes: i read every-one and make at least one aweek…i have a question…my property here in Santa Barbara is run over by wild bunnies..and I don’t know what to do..a lady friend of mine “says catch them and eat them…Do you know any just one single “rabbit recipe’ the guy at the gun shop (didn’t buy one) says check the internet under German cooking…didn’t find one yet..thanks for reading this…


I’m all about cooking the egg first and shredding it when I make fried rice as well. I really like the use of wild rice in yours – might have to try that next time I make fried rice.


The wild rice is a gorgeous color.

The Duo Dishes

Long time reader, first time poster – I’m a huge fan of your site and book. So, in case you might feel you shouldn’t post recipes like this because we’re not interested, I have to second (third, fourth…) the comments about how recipes like this really are extremely useful on a day-to-day basis. I’ve found that many of your other recipes are also quick enough for weeknights after I try them the first time. However, I usually wait to test them out until I know I have time on the weekends or the rare non-busy weeknight. But I KNOW that I can make tasty, healthy recipes like this for the first time on a busy weeknight.
As a side note, the feral fried rice comment just made my day since it made me laugh out loud. 🙂
HS: I know, it made me laugh too 🙂


Is that wild fried rice, or fried wild rice? Has the fried rice gone feral?


Throw it together meals are so useful. I usually find making dinner relaxing but sometimes there are just too many things going on.


Thanks for this awesome recipe. I thought I was the only that felt that way about throwing things together in the kitchen. Usually the creations are wonderful and I think to myself life doesn’t get any better than this!

Treehouse Chef

I’m going to try this with my bf this weekend…we’re trying to eat healthier! Thanks Heidi! 🙂


this looks so good. great idea to use wild rice instead of the white stuff…yum!


Please post more of your I-just-threw-it-together meals. They may be simple, but they’re just what we all need–thank you! I just made a throw-together marinade for chicken with Meyer lemons, garlic, olive oil, salt and pepper, all mooshed together with my hands; I butterflied a chicken, left it overnight in a ziplock in the marinade…and my family thought it was the best chicken they’d ever had. Who knew?


You may not think its special but I’m sure everyone gets stuck in their “same old thing” to eat routine. I LOVE these quick ideas that you post. Please continue to share them with us!


I loooooove wild rice. And I would probably never have thought to make fried rice with it. ^5 Heidi!


These are my favorite recipes: those that come together quickly and make it possible to work, exercise, and cook in one day. Thank you!


amazing post run meal- perfect balance of nutrients. along with nikkis healthy cookies for breakfast you made my morning. thanks!


I’m going to pick up some wild rice!


Thanks Heidi! This sounds really tasty–i am not generally a huge fan of fried rice (just sort of ehh…), but the idea of doing this with wild rice instead of your traditional white/brown option, definitely is exciting and will add great texture/flavor! I believe adding fresh cilantro would give it a nice zing, and you could avoid the chopping by just tearing it over the skillet and do a final stir before serving. Also, a drizzle of siracha hot sauce adds some nice spice and stays within this asian-inspired theme.
HS: I think you’re right Mai. Cilantro and/or hot sauce could be great.


I love wild rice too but can’t tolerate tofu — so will try making it with a variety of mushrooms instead! How about that!?
I enjoy your site very much. You are an awesome inspiration.


Thanks! I actually sent an email a few months back, asking for a fried rice recipe. I’m so excited to try this! Coconut oil may be another good oil to try with this recipe.


That’s the second time I’ve heard about pea shoots this week. I must try!

Michelle @ What Does Your Body Good?

How interesting, I feel the same way about not sharing some of my “crazy-lazy creations” …
I will try cooking the eggs like that next time I make a fried rice.
Thanks for sharing


Absolutely and simply beautiful! Just keep educating us all on how to skip a junk food night meal for something so healthy and satisfying! Thanks Heidi!


Yes, more of these types of recipes please! I love wipping up fried rice and this is a great version.

Alisa - Frugal Foodie

Definitely made me smile when I saw this post today – everyone I know is in awe of me when I tell them that fried rice is a staple around my house. I always get the “you must be a gourmet chef!” reaction, when I tell people that, and they always scoff when I insist that it’s really about the *convenience* of making fried rice.
Your recipe is very similar to the one I use, the only difference I noticed is that I occasionally use oyster sauce.

Lindsey Ann Bledsoe

Mmmm, eggs cooked with toasted sesame oil are so divine!


This looks delish. Fried rice was my absolute favorite Asian dish growing up – crazy taste buds, I know! I love the use of wild rice here.

ashley (sweet & natural)

This looks delish. Fried rice was my absolute favorite Asian dish growing up – crazy taste buds, I know! I love the use of wild rice here.

ashley (sweet & natural)

Looks delicious…I felt the same way about sharing some of my simple, weeknight recipes like the simple stir fry sauce and soba noodles that I just posted. I decided they are definitely worthy of sharing b/c even if no one replicates them exactly, they will likely be inspired to get creative with what’s available – which is really the point afterall! Next time I don’t know what to make on a random Wednesday, I’ll definitely think of this fried rice. Tx.

nithya at hungrydesi

Yum. I agree about cooking the egg seperate. I find that it stays in larger bite size chunks this way. And I also agree, I can absolutely tell the difference between good quality, organic, fresh eggs, and the grocery store brand. Call me crazy, but they really do taste so much better to me. Same with organic milk versus non-organic. It just has more flavor.
Thanks for another delicious recipe, Heidi.

Sheila | Live Well 360°

Thank you! I grew up in MN, and love wild rice. This sounds yummy.
For me for the forseeable future simple and quick is best, especially if I don’t have to hunt for ingredients. I live in SE TX now, and many of the ingredients mentioned in so many recipes (with authors stating they are readily available at our local megamarts) just aren’t available where I live.
Some of what I wish I could get here:
Jenny-O’s Turkey Store Tequila Lime marinated turkey tenderloin (got any good recipes for a tequila lime marinade and how to use it?)
Mache rosettes — you really ought to try these, if you never have! Mache is a tender leafy green, with a nice subtle bite to the flavor. They are freshest and keep best when sold as rosettes (the whole little plant, down to the roots). Locally I can only find “mache blend”, in which the mache has been cut into separate leaves and mixed with other “baby” greens. The leaves lose all of their flavor before you even buy them, and just aren’t very good (though they look pretty).
Anyway, I love to cook, but have NO time anymore for anything more than 1/2 hour total for prep & cooking. Some nights I don’t even have that much time. I have hope, since my eldest’s vision therapy appointments will eventually come to an end (in the Fall), but it will be a while before I have time to play in the kitchen again.
Please do keep the quick and simple recipes coming, along with your other recipes (which are often subjects of my day dreams). ‘Tis a bit of sanity for me….


love this, and made some last week with leftover wild rice.
question: when does one not buy good quality eggs??
HS: I guess what I mean is that I buy really great, eggs from one of the vendors at my local farmers market. The egg yolks are nearly orange, the eggs slightly smaller, and the flavor amazing. Worth the extra money for sure.


Oh YUM!!! I don’t know why I never thought of using wild rice like this before but I’m definitely going to try this.
And I totally agree with you that the I’m-too-lazy-to-do-anything-but-throw-some-stuff-in-a-pan-and-see-what-happens meals are the best! Thanks again, Heidi!
Kimberly @ Poor Girl Eats Well

Kimberly @ PoorGirlEatsWell.com

I adore wild rice, yet have never though of making fried rice with it. What a great idea and so much the better that you’ve offered us a much healthier version. Thank you! 🙂

The Diva on a Diet

Ahh I love wild rice. And to me it somehow always tastes better than it looks 🙂


Just what I need with a kitchen refurbishment going on. Many thanks I love all your recipes and my husband is most impressed with the meals I have made him from your e-mails. Many thanks


thanks Heidi……….


very interesting!

augusto leon

These recipes are so very helpful, especially when it’s just me in my dorm kitchen. Thanks again!


Heidi, I was so happy seeing a new post when I opened my inbox this morning. I was waiting for it for couple days, after the popcorn one.
I second others on simple recipes like these being most welcomed. I am always juggling between different roles like full-time employee, mom to a toddler, wife, maid(:)), and cook. Recipes like these come handy on days when I am feeling overwhelmed by demands of life. Please keep them coming.
Plus, even the simplest ideas coming out of your foody brain are oh-so inspiring.


ditto on what JPR said and for Johan’s sake add me to the list haha


I love absolutely anything with wild rice, so thanks so much for sharing! I used to make a wild rice dish for dinner parties when I lived in Mississippi…wild rice, white wine, and I can’t remember what else, but it baked for an hour which was great, cause you could shag it in the oven and then go back to socializing! You’ve inspired me to dig up that old recipe, and to try this new one!!! Thanks!


The wild fried rice look so good and the picture of it is beautiful!


Yes, those are just the recipes we need. Thank you for the simple yet wonderful.


Yum! I am home on my own this weekend so have decided to try out a whole bunch of your recipes and this will definitely be one of them!
On a separate note I tried your onion dip last weekend, my Boyfriend is a hug fan of Kraft french onion dip but was too ashamed to bring it our for our house warming so made up a batch of yours and it was a huge hit!
Thanks for all the inspiration!


Hey …I made this rice a few days aho…it came yummy…my mum loves it but minus eggs….:)


Heidi, funny I made something very similar the other night.
One thing that goes really well with wild rice is black lentils (grown in almost the smae area) mix them together and cook at the same time. you get a nice nutty flavor!


This looks sooo good. I love these quick and easy recipes 🙂


Thank you for sharing this quick, fuss-free and delightful recipe. Such recipes are really worth sharing and where one can be most creative. As a working person I usually resort to these
quickly-thrown-together, one-pot- meals, using whatever is in the fridge/cupboard and am pleased to say have created some extremely delicious and satisfying meals. Whilst some may consider such recipes too humble and simple to share, they are often the most welcomed and user-friendly suggestions for readers. Again, thank you for sharing! I’ll certainly be trying out this one – I love that toasted sesame oil flavour which I find goes extremely well with fresh ginger.


Heidi, thank you for doing what you do and sharing a part of you life with all of us who really enjoy your site.
I’m South African and a long time fan of your site (but shamefully never commented before) and I was wondering how many of our good-food-loving citizens have discovered your wonderful site.
You are special!


I’m with you on cooking the eggs separately for fried rice. I do the same and sometimes add green onion. I never thought to use wild rice for fried rice, but love the color.


This is just what i always did and nearly the same procedure with Indonesian classic fried rice (Nasi Goreng Kampung), but with adding a litle of sweet and salty soya beans (ABC Kecap Manis and ABC Kecap Asin) the taste is really YUMMY…
Great Job Heidi!.


Very Good

Muhammad.Mahboob Alam

Thank you for another wonderful recipe, Heidi! It is recipes like these – the simple, everyday, I-can-see-myself-making-this recipes – that keep me coming back to your site every time I need some inspiration for a weeknight meal. I plan to make this in the near future. And a beautiful photo, as usual!

Natalie Y.

YUM! I’ll definitely be making this tonight…


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