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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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

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 :)


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