Feeding Your Flat: Vegetable egg fried rice (V, GF, DF, Low FOD MAP)

By Nina Holguin

Serves 4

Egg fried rice is the ultimate leftover meal- if you can fry it, you can put it in. Any time I cook rice for a meal, I always cook extra ready for egg fried rice the next day. The best bit, however, about this recipe is how flexible it is, depending on diets and preferences. One of the problems I find with cooking egg fried rice at University is that the hobs in Halls or student houses are never hot enough to cook lots of rice at the same time, as it gets claggy and overcooked. To get around it I cook it in batches in the widest pan in my flat, or with multiple pans on the go, all on the hottest heat the hob has. By all means, this isn’t a revolutionary recipe, but it has helped me cook reliably good egg fried rice, with my limited University student means.

Health and safety mention: rice can cause food poisoning. When reheating rice, it is important to fully reheat it to a high temperature (you can tell this by checking if it is steaming all the way through and if it is too hot to touch). If you are using rice the next day, it must be stored in the fridge as soon as possible, ideally within an hour of cooking it. Rice shouldn’t be reheated more than once.


  • Wok/Big wide bottomed frying pan/multiple pans
  • A hob (or a couple)
  • Cooked cooled rice for 4 (I find it best to cook rice the night before, spread it out on a
    plate and refrigerate that for the next day)
  • A mixture of meat and or veg suitable for frying (this could be chicken breasts, bacon,
    spring onions, garlic, ginger, peas, carrots, peppers, mushrooms, courgettes)
  • 3 eggs
  • Sesame oil
  • Sesame seeds
  • Soy sauce (GF if needed)
  • Chopped fresh spring onions (optional)


1)  Chop the meat/veg into small cubes (maximum 1cm!) and beat the eggs in a bowl and set aside.

2)  Heat the pan with the oil and when hot add the meat and veg.

3)  Quickly stir fry until the meat is cooked through but the veg is still a bit crunchy. Add a few splashes of soy sauce and mix.

4)  Push the stir fried mixture to one side of the pan and in the empty side, pour the egg into the pan.

5)  As the egg cooks, mix it around with a spoon so it cooks and cooks into scrambled-egg like pieces. Once the egg is almost fully cooked, mix it in with the stir fry mix.

6)  Add the rice and a few more splashes of soy sauce to the pan and mix and toss until the rice is steaming hot and everything is too hot to touch.

7)  Serve with sesame seeds, spring onions and soy sauce to taste.