Fried Rice Salad with Veggies & Sunny Side Up Egg (Healthy + Flavor-Packed)

Your New Favorite Bowl of Sunshine: Fried Rice Salad

Let’s be honest. Some days, you crave the cozy, savory hug of a big plate of fried rice. Other days, your body whispers (or maybe shouts) for something fresh, crisp, and green. But what if I told you the best solution isn’t to choose, but to marry these cravings in one spectacular, feel-good bowl? Enter my Fried Rice Salad with Veggies & a Sunny Side Up Egg. This isn’t just a meal; it’s a vibe. It’s the culinary equivalent of your favorite cozy sweater paired with bright, sunny-day energy.

Imagine this: warm, perfectly seasoned brown rice, stir-fried with a rainbow of crunchy veggies and protein-packed edamame. It’s then piled high with a peppery tangle of fresh arugula and crowned with a glorious sunny-side-up egg, its golden yolk just waiting to become the most luxurious sauce. It’s hearty yet light, deeply satisfying but never heavy. This is my go-to for a busy weeknight dinner that feels like a treat, a brilliant lunch prep option, or the ultimate “I need real food” meal. So, grab your favorite skillet and let’s make some magic. This is comfort food, reimagined with a fresh, flavorful twist you’re going to adore.

The Coastal Kitchen & The Fried Rice Revelation

This recipe has its roots in the noisy, wonderful chaos of my family’s coastal kitchen. My dad was the king of “fridge forage” dinners. After a long day, he’d open the icebox, assess the remnants of the week’s groceries, and create something incredible. His signature move? Fried rice. It was never the same twice. A leftover ear of corn, some lonely shrimp, last night’s roasted chicken—it all found a home in his trusty wok.

My “aha!” moment for this salad-bowl version came years later, on one of those nights where I was literally torn between ordering greasy takeout or forcing myself to eat a plain salad. Staring into my own fridge, I saw the ghost of last night’s brown rice and a container of fresh greens. My dad’s voice echoed: “It all goes together, Isla.” So, I sautéed the rice with veggies like he taught me, but instead of serving it steaming hot, I let it cool just a touch before tossing it with handfuls of spicy arugula. The final, non-negotiable touch? A sunny-side-up egg, because in our house, a runny yolk makes everything a celebration. The first bite was a revelation—the warm, savory rice wilting the greens just slightly, the cool crunch meeting the soft egg… it was the best of all worlds. It’s now my personal tribute to his improvisational genius, with a fresh BiteTide spin.

Fried Rice Salad with Veggies & Sunny Side Up Egg (Healthy + Flavor-Packed)

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• Author: islamerrick
• Total Time: 20 minutes
• Yield: 2 servings 1x
• Diet: Vegetarian

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Description

Fried Rice Salad with Veggies & Sunny Side Up Egg is a healthy, flavor‑packed bowl that combines crisp vegetables, seasoned rice, and a runny sunny‑side‑up egg for extra richness. It’s balanced, colorful, and perfect for a quick lunch, dinner, or meal prep.

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Ingredients

Scale 1x2x3x

• 2 cups cooked brown rice (cooled)
• 2 tablespoons olive oil or sesame oil
• 1 cup bell peppers, diced
• 1 cup carrots, shredded or diced
• 1 cup cucumber, diced
• 1 cup edamame, shelled and cooked
• 3 green onions, sliced
• 2–3 tablespoons low‑sodium soy sauce or tamari
• 1 tablespoon rice vinegar (optional)
• 1 teaspoon grated fresh ginger (optional)
• 2 eggs (for sunny side up)
• Salt and pepper, to taste
• Optional: sesame seeds, avocado slices, sriracha or chili sauce

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Instructions

1. Heat 1 tablespoon of oil in a large skillet over medium‑high heat.
2. Add bell peppers and carrots and sauté for 3–4 minutes until slightly softened.
3. Add edamame and cooked rice, stirring to combine and heat through (about 2–3 minutes).
4. Stir in soy sauce, rice vinegar, and ginger (if using). Mix well and remove from heat.
5. Divide the rice and veggie mixture into bowls.
6. In a separate non‑stick pan, heat the remaining oil over medium heat. Crack the eggs into the pan and cook sunny side up until the whites are set but yolks are still runny (about 2–3 minutes).
7. Place one sunny side up egg on top of each rice salad bowl.
8. Season with salt and pepper and garnish with green onions, sesame seeds, avocado slices, and optional sriracha if desired.

• Prep Time: 10 minutes
• Cook Time: 10 minutes
• Category: Main Course/Salad
• Method: Stovetop
• Cuisine: Fusion

Nutrition

• Serving Size: 1 bowl with egg
• Calories: 420
• Sugar: 6g
• Sodium: 640mg
• Fat: 18g
• Saturated Fat: 4g
• Unsaturated Fat: 12g
• Trans Fat: 0g
• Carbohydrates: 50g
• Fiber: 7g
• Protein: 16g
• Cholesterol: 185mg

Gathering Your Flavor Toolkit

Here’s everything you’ll need to build this flavor-packed bowl. Don’t stress about exact measurements—this is a guide, not a rulebook! The beauty lies in the flexibility.

• 1 cup cooked brown rice – Day-old, cold rice is the SECRET WEAPON for perfect fried rice! It’s drier, so it fries up beautifully instead of getting mushy. No leftover rice? Cook a fresh batch and spread it on a plate to cool in the fridge for 30 minutes. White rice or quinoa work great too!
• 1/4 cup each: bell pepper, zucchini, carrots, onion – This is your color and crunch crew. I love a tri-color bell pepper for sweetness, but use what you have. Swap in mushrooms, snap peas, or broccoli florets. Julienne the carrots for quick cooking, or buy pre-cut matchsticks to save time.
• 1/4 cup shelled edamame – My favorite plant-powered protein punch. They add a lovely pop of texture and a boost of nutrition. Frozen edamame thawed under warm water is perfect. Don’t have it? Try frozen peas or corn for a different sweet bite.
• 1 tsp sesame oil – This is for flavor, not just cooking. That rich, nutty aroma is irreplaceable! Use toasted sesame oil for the deepest flavor. For a nut-free version, use avocado or olive oil and add a sprinkle of sesame seeds at the end.
• 1 tbsp coconut aminos & 1 tsp tamari (or soy sauce) – The dynamic duo of savory-umami goodness. Coconut aminos are slightly sweeter and less salty than soy sauce, creating a beautiful balance. Tamari is my gluten-free go-to for a richer, cleaner soy flavor. If using regular soy sauce, start with 1.5 tsp total and adjust to taste.
• 1 clove garlic, minced – The flavor foundation. Fresh is best here! If you’re in a rush, 1/4 tsp of garlic powder stirred in with the sauces works in a pinch.
• A big handful of fresh arugula – The “salad” in fried rice salad! Its peppery bite cuts through the richness. Baby spinach or mixed greens are milder, delicious alternatives.
• 1 sunny side up egg – The glorious, saucy crown. I love using a pasture-raised egg like Vital Farms for that vibrant, orange yolk. The key is a hot pan and a little patience for those perfectly crisp, lacy edges.

Let’s Build Your Bowl, Step-by-Step

Follow these simple steps, and I promise you’ll have a restaurant-worthy bowl in under 20 minutes. I’m chatting you through each one with my best tips!

1. Prep Your Veggies & Station. Before you even turn on the stove, slice your bell pepper and zucchini, julienne the carrots, and thinly slice the onion. Mince that garlic clove. Having everything ready (this is called *mise en place*, fancy chef talk for “get your stuff together”) makes the cooking process smooth and stress-free. Trust me on this!
2. Sizzle Your Aromatics. Heat the sesame oil in a large non-stick skillet or wok over medium heat. Once it shimmers (you should catch a whiff of that nutty scent), add the garlic and onion. Sauté for about 2 minutes until the onion starts to soften and become fragrant. This step builds your flavor base—don’t rush it!
3. Veggie Party Time! Toss in the bell pepper, carrots, and zucchini. Give everything a good stir to coat in the oil. We’re going for “tender-crisp” here, so cook for 4-5 minutes, stirring occasionally. You want the colors to brighten and the veggies to lose their raw edge but still have a pleasant crunch.
4. The Main Event: Rice & Edamame. Now, add your cold, cooked brown rice and the shelled edamame to the skillet. Crank the heat up to medium-high. Here’s my chef hack: let the rice sit for a minute before stirring. This allows it to get a slightly toasted, delicious crust. Then, toss everything together, breaking up any clumps of rice.
5. Sauce It Up. Drizzle the coconut aminos and tamari (or soy sauce) over the rice and veggie mixture. Toss, toss, toss until every grain seems coated and glistening. Keep it moving for another 2-3 minutes until everything is piping hot. Give it a taste—add a tiny extra splash of tamari if you want more saltiness, or a drip of honey if you like it sweeter.
6. Master the Sunny-Side-Up Egg. While the rice is doing its final heat-up, cook your egg. In a separate small non-stick pan, heat a little butter or oil over medium heat. Crack the egg in gently. For a perfect sunny-side-up with set whites and a runny yolk, cover the pan with a lid for 1-2 minutes. This traps steam to cook the top of the white. No lid? Add a teaspoon of water to the pan and cover quickly.
7. The Grand Assembly. In your favorite bowl, create a lush bed of fresh arugula. Pile the hot fried rice and veggies right on top. The warmth will gently wilt the greens underneath—this is pure magic. Finally, with a triumphant flourish, slide your perfect sunny-side-up egg right on top of the rice mountain.

How to Serve This Masterpiece

Presentation is part of the joy! I love using a wide, shallow bowl so you can see all the gorgeous layers. Right before diving in, I always give the yolk a gentle poke with my fork, letting that liquid gold cascade over the rice and down into the greens. A final optional but highly recommended garnish? A sprinkle of sesame seeds, a few cracks of black pepper, or a tiny drizzle of chili crisp or sriracha for heat. Serve it immediately with a big smile—you just made something amazing!

Make It Your Own: Flavor Twists & Swaps

The fun doesn’t stop here. This bowl is a blank canvas for your cravings!

• Protein Power-Up: Add diced tofu (press it first!), shredded chicken, or cooked shrimp in with the rice to heat through.
• Thai-Inspired: Swap the coconut aminos/tamari for 1.5 tbsp of Thai sweet chili sauce + 1 tsp of fish sauce (or soy sauce). Top with crushed peanuts and cilantro.
• Spicy Kimchi Kick: Stir in 1/4 cup of chopped kimchi during the last minute of cooking. Top with a fried egg and a dollop of Kewpie mayo.
• Break-for-Brunch: Add crumbled crispy bacon or diced ham with the veggies. Serve with a dash of hot sauce.
• Vegan Delight: Skip the egg and add cubed, pan-fried tempeh or extra edamame. Use an extra splash of coconut aminos for richness.

Isla’s Kitchen Notes & Stories

This recipe has lived many lives in my kitchen! The first time I made it for my best friend, she looked at the egg and said, “It’s too pretty to eat!” (She ate it in about 90 seconds flat). I’ve learned a few things along the way: First, don’t skip the cold rice step—it truly makes all the difference in texture. Second, this is the ultimate “clean out the produce drawer” recipe. That half an onion, the last handful of spinach, those three mushrooms? They all belong here. Finally, this bowl has saved me from countless takeout temptations. It comes together faster than delivery, costs less, and makes me feel a million times better. It’s proof that eating well doesn’t mean sacrificing an ounce of flavor or fun.

Your Questions, Answered

Q: My fried rice turned out soggy/mushy. What went wrong?
A: The most common culprit is using freshly cooked, warm rice. The steam and moisture cause it to clump and steam-fry rather than sauté. Always use cold, day-old rice! If you’re in a bind, spread fresh rice on a baking sheet and pop it in the freezer for 15-20 minutes to dry out.

Q: Can I meal prep this?
A: Absolutely! Cook the fried rice and veggie base, let it cool completely, and store it in an airtight container for up to 4 days. Keep the arugula separate. When ready to eat, reheat the rice portion in a skillet or microwave, toss with fresh arugula, and fry a fresh egg. The egg really is best cooked fresh.

Q: My egg yolk always breaks or the white is runny. Help!
A: For an unbreakable yolk, crack the egg into a small bowl first, then gently slide it into the hot pan. For fully set whites, the cover trick is essential. If you don’t have a lid that fits, use a large plate or even a baking sheet to cover the pan and trap the steam.

Q: Is this actually healthy?
A: In my non-dietitian, flavor-fanatic opinion: yes! We’re using fiber-rich brown rice, a rainbow of vegetables, plant-based protein from edamame, and a good-for-you fat from the sesame oil and egg yolk. It’s balanced, nourishing, and made with real, whole ingredients. That’s a win in my book!

Nutritional Info (Per Serving, recipe serves 1 generously or 2 as a lighter meal)

• Calories: ~420
• Protein: ~17g
• Carbohydrates: ~52g
• Fiber: ~8g
• Fat: ~16g
• Note: This is an estimate calculated using standard ingredients. Values may vary based on specific brands and quantities used.

There you have it, friend! My ultimate feel-good, flavor-packed Fried Rice Salad. I hope it brings as much joy to your kitchen as it does to mine. Don’t forget to tag me @BiteTide if you make it—I love seeing your creations! Now, go ride that flavor wave.

– Isla 💛