Sheet Pan Fried Rice: A Quick, Easy, and Flavorful One-Pan Meal
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Sheet Pan Fried Rice is a simple and delicious way to make fried rice without the need for a wok or multiple pots. Packed with vegetables, protein, and savory seasonings, this dish comes together on a single sheet pan for easy prep and cleanup. The result is a flavorful, hearty, and customizable meal that’s perfect for weeknight dinners or meal prep. Whether you’re using leftover rice or making it fresh, this Sheet Pan Fried Rice is both convenient and delicious.
In this article, we’ll walk you through how to make Sheet Pan Fried Rice, share the benefits of this dish, and provide tips for customizing the recipe to suit your tastes. Let’s get started and discover how to make this easy, tasty meal!
What is Sheet Pan Fried Rice?
Sheet Pan Fried Rice is a baked version of the traditional stir-fried rice, where ingredients like cooked rice, vegetables, protein (such as chicken, shrimp, or tofu), and seasonings are spread on a single sheet pan and baked in the oven. This method allows the rice to cook evenly while absorbing the savory flavors of soy sauce, garlic, and other seasonings without needing to be stir-fried on the stovetop.
The beauty of Sheet Pan Fried Rice is in its simplicity and the fact that it’s a one-pan meal, meaning fewer dishes to clean. The rice gets crispy in some areas while remaining soft and tender in others, creating a great mix of textures and flavors.
Why You Should Make Sheet Pan Fried Rice
Here are some reasons why Sheet Pan Fried Rice should be on your regular meal plan:
1. Quick and Easy to Make
This dish is super easy to prepare, with minimal active cooking time. Simply chop the vegetables, mix everything together, and spread it on a sheet pan. The oven does the work, and you can relax while your meal bakes. It’s a great option for busy weeknights or meal prep.
2. One-Pan Meal
Sheet Pan Fried Rice is a one-pan meal, meaning you cook everything on a single baking sheet. This makes it easier to prepare and clean up, saving you time and effort in the kitchen.
3. Customizable to Your Taste
This recipe is incredibly versatile. You can customize the vegetables, protein, and seasonings to your liking. Want to use leftover chicken? Add broccoli, peas, and carrots? You can easily adapt this dish based on what you have on hand or what you’re in the mood for.
4. Healthy and Balanced
Sheet Pan Fried Rice is a balanced meal that includes vegetables, protein, and carbs. It’s a great way to incorporate more vegetables into your diet and can easily be made healthier by using brown rice or adding more greens like spinach or kale.
5. Great for Meal Prep
This dish is perfect for meal prep. You can make a big batch, store it in individual containers, and have lunch or dinner ready for the week. The flavors often improve after sitting for a day or two, making it even more enjoyable as leftovers.
The Benefits of Sheet Pan Fried Rice
Sheet Pan Fried Rice offers several health benefits, thanks to the variety of vegetables, protein, and whole grains used in the recipe:
1. High in Protein
The addition of chicken, shrimp, or tofu provides a good source of lean protein, which is essential for muscle repair, immune function, and overall body maintenance. Protein also helps keep you full and satisfied.
2. Packed with Vegetables
The vegetables in the fried rice—like carrots, peas, bell peppers, and onions—are packed with essential vitamins, minerals, and fiber. Fiber is important for digestive health, while vitamins like vitamin A and vitamin C help support immune function and skin health.
3. Good for Heart Health
When made with brown rice and lean protein, Sheet Pan Fried Rice is a heart-healthy option. Brown rice is a whole grain that provides fiber, which helps lower cholesterol levels. The dish can also be made with heart-healthy olive oil for sautéing, which contains monounsaturated fats that help improve heart health.
4. Supports Digestion
The fiber from the vegetables and rice helps keep your digestive system functioning smoothly. Fiber aids in regulating bowel movements and reducing the risk of constipation, making this dish good for gut health.
5. Helps with Weight Management
Because it’s packed with fiber, protein, and vegetables, Sheet Pan Fried Rice is a filling meal that keeps you satisfied for longer. The combination of protein and fiber helps curb hunger and prevent overeating, making it a great option for those trying to maintain or lose weight.
Key Ingredients for Sheet Pan Fried Rice
To make Sheet Pan Fried Rice, you’ll need a few simple, fresh ingredients. Here’s what you’ll need:
1. Rice
You can use either white rice or brown rice for this dish. Brown rice is a healthier option because it’s a whole grain and provides more fiber, but white rice works well too for a lighter texture.
2. Vegetables
You’ll need a variety of vegetables, such as:
- Carrots (diced or julienned)
- Peas (frozen works well)
- Bell peppers (sliced or chopped)
- Onions (diced)
- Garlic (minced)
- Optional: spinach, broccoli, or zucchini for extra nutrition.
3. Protein
Choose your protein from the following options:
- Chicken (diced)
- Shrimp (peeled and deveined)
- Tofu (cubed and pressed)
- Pork or beef (for a heartier option)
4. Seasonings
Season the rice with:
- Soy sauce (or tamari for gluten-free)
- Sesame oil (for extra flavor)
- Ginger (grated, for a hint of warmth)
- Salt and pepper to taste
5. Olive Oil
Olive oil is used for sautéing the vegetables before baking. It adds richness and helps the ingredients cook evenly.
How to Make Sheet Pan Fried Rice
Making Sheet Pan Fried Rice is simple and straightforward. Here’s how to prepare it:
Step 1: Preheat the Oven
Preheat your oven to 400°F (200°C). This will give the rice and vegetables a nice crisp when baking.
Step 2: Prepare the Rice
If you’re using fresh rice, cook it according to package instructions. If you’re using leftover rice, ensure it’s cold, as this prevents it from becoming mushy during baking.
Step 3: Sauté the Vegetables
In a large pan, heat olive oil over medium heat. Add the onions and garlic, sautéing until softened, about 2-3 minutes. Add the carrots, bell peppers, and any other vegetables you’re using. Sauté for another 5-7 minutes until the vegetables are tender but still crisp.
Step 4: Prepare the Protein
While the vegetables are sautéing, cook your protein of choice (chicken, shrimp, or tofu). If using chicken or shrimp, season with salt and pepper, then cook until browned and fully cooked. For tofu, press out any excess moisture and sauté it in the pan with the vegetables until crispy.
Step 5: Mix Rice and Seasonings
In a large bowl, combine the cooked rice, sautéed vegetables, and protein. Drizzle with soy sauce, sesame oil, and a pinch of ginger. Toss everything together to combine.
Step 6: Bake
Spread the rice and vegetable mixture evenly on a large sheet pan. Place it in the preheated oven and bake for about 15-20 minutes, stirring halfway through to ensure even cooking. The rice should be slightly crispy in some areas and tender in others.
Step 7: Serve
Once the rice is cooked and lightly crispy, remove it from the oven. Serve immediately, garnished with green onions or sesame seeds if desired. Enjoy!
Nutritional Information for Sheet Pan Fried Rice
Here’s an estimate of the nutritional breakdown for one serving (about 1 cup) of Sheet Pan Fried Rice:
Nutrient | Amount per Serving |
---|---|
Calories | ~300 |
Protein | 15g |
Carbohydrates | 45g |
Fiber | 5g |
Fat | 10g |
Sodium | ~500mg |
Sheet Pan Fried Rice is a well-rounded meal, providing plenty of protein and fiber while remaining lower in fat and calories compared to traditional fried rice.
Variations and Customizations for Sheet Pan Fried Rice
Sheet Pan Fried Rice is highly customizable. Here are a few ideas to make the dish your own:
1. Make It Spicy
Add a drizzle of sriracha or sprinkle chili flakes to
the rice for a spicy kick.
2. Add More Veggies
Include other vegetables such as broccoli, corn, or snow peas for extra flavor and nutrients.
3. Switch Up the Protein
Use beef, pork, or tempeh as an alternative to chicken, shrimp, or tofu.
4. Use Different Grains
Swap the rice for quinoa, farro, or cauliflower rice for a lower-carb version.
Storing and Reheating Sheet Pan Fried Rice
Sheet Pan Fried Rice stores well and makes great leftovers.
Storing Leftovers
Allow the rice to cool completely, then store it in an airtight container in the fridge for up to 3 days.
Reheating
Reheat in the microwave or in a skillet with a splash of water or soy sauce to prevent it from drying out.
Conclusion: Why You Should Try Sheet Pan Fried Rice Today
Sheet Pan Fried Rice is an easy, flavorful, and versatile meal that can be customized to your liking. Whether you’re using leftover rice or cooking it fresh, the simple preparation and minimal cleanup make this dish perfect for any night of the week. It’s a well-rounded meal with vegetables, protein, and carbs, making it both satisfying and nutritious.
Call to Action:
Have you made Sheet Pan Fried Rice? Share your variations, tips, and thoughts in the comments below! We’d love to hear how you make this dish your own!