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If you need a fast and healthy meal, this fried rice without soy sauce is the most delicious way to use up leftover vegetables! Made with a soy-free sesame sauce, brown rice is fried with a mixture of vegetables and eggs.
This is one of my favorite vegetarian dinners because it’s very filling and it keeps well for lunch the next day.
Pair this egg fried rice without soy sauce with egg rolls or spring rolls and sweet chili sauce for some extra flavor!
Soy Free Fried Rice
You don’t need soy sauce to get a super flavorful fried rice recipe. The best part is it really works well with any vegetables that you need to use up. For this one I used a leftover corn on the cob, some extra red bell pepper, and green onion (which is my only non-negotiable).
I love to add egg for some protein, but if you really wanted to do this totally vegan it would still be just as good. As you can see, it’s a really versatile recipe that’s great for a variety of diets.
- No soy – This is essential for people who have a soy allergy or are following a migraine diet.
- Gluten free – Many soy sauces or liquid aminos contain gluten so this is a great option for those who have gluten intolerances.
- Lower glutamate and sodium – Soy sauce is naturally high in both glutamate and sodium.
- Family friendly – Not using soy sauce doesn’t mean this traditional dish can’t have lots of flavor. I’ll show you how to boost it with savory toasted sesame oil and sweet chili sauce.
Soy Substitutes
Coconut aminos – one of my favorite substitutes, coconut aminos look exactly like soy sauce but are made from the sap of a coconut blossom. Because of this, it’s a little sweeter and less salty than traditional soy. However, it still contains a good depth of flavor. You do need to balance the sweetness with a little bit of savory, which this recipe does.
Homemade soy sauce substitute – A lot of my recipe chat group members enjoy this recipe if they cannot tolerate coconut aminos. It requires 2 cups broth, 1 tablespoon molasses, 1 garlic clove smashed, ½ teaspoon salt, and ½ teaspoon white vinegar. Simmer all ingredients, uncovered, for 15 minutes until slightly reduced.
Ingredients
- Chilled brown rice – White rice can also be substituted. It’s important this is chilled or it will be mushy. Chilled rice yields a nice, firm texture.
- Coconut aminos – Discussed above, my favorite brand is The New Primal. Coconut Secrets and Trader Joe’s also have decent ones.
- Toasted sesame oil – It’s extremely important you buy “toasted” sesame oil for the best depth of flavor.
- Vegetables – I like to use whatever I have leftover in the fridge, but the recipe gives you some ideas! Frozen corn, bell peppers, zucchini, mushrooms – all good options.
- Cruciferous mix – I use Trader Joe’s cruciferous crunch mix or Costco also sells a good kale and cabbage mix as well as part of a pre-packaged salad mix.
- Sweet chili sauce – My favorite brand is Pretty Thai, which is a local Texas brand. It’s got a little bit of spice without being too hot or sweet. The ingredients are very simple.
How to Make Fried Rice without Soy Sauce
When making fried rice, it’s important to use chilled rice as your base. If you use freshly cooked, it may be too mushy or gummy and won’t yield that nice, firm texture that’s best.
Step 1: Fry the egg
If using eggs, heat a large wok or skillet over medium high heat, with 1 tablespoon of oil. Add eggs and fry, chopping up with a wood spoon as they cook. Remove from pan and set aside.
Step 2: Cook the vegetables
To the same pan, add another tablespoon of oil over medium high heat and stir in the chopped vegetables. Sauté until the vegetables have softened, about 2-3 minutes. Timing may vary based on the vegetables you use.
Step 3: Add chilled rice
Using the same pan stir in the chilled rice, over medium high heat, and spread out along the bottom of the pan so all the rice covers any open spaces. Sear it for 30 seconds so the rice gets a little crispy. Then begin to stir again. You can repeat this as you like to crisp up the rice.
Step 4: Add the sauce
Stir together the coconut aminos, toasted sesame oil, and sweet chili sauce. Then pour it into the rice mixture, allowing it to bubble, and stir till combined. Taste and add salt and pepper as needed. Serve warm.
Serving Suggestions
This really is a whole meal as one so it doesn’t need side dishes. But if you want some ideas on what to pair with it, I recommend the following.
- Air Fried Egg Rolls (use the mixture from the Egg Roll Bowl to stuff inside.)
- Grilled Bok Choy
- Baked Cream Cheese Wontons
- Ahi Tuna Salad (you can even leave off the ahi tuna and just make this as a side salad.)
Storage Tips
Fried rice without soy sauce will keep for at least 3 days in the fridge. You can just microwave in 30 second intervals to reheat it, however it’s always best if you can pan fry it again. This will allow the rice to crisp up more.
Freezer storage – This recipe does freeze well and can be defrosted at room temperature for about 30 minutes or overnight in the refrigerator. Freeze for a maximum of 3 months.
Recipe Substitutions
- Add protein with pre-cooked or rotisserie chicken, beef, or pan-fried shrimp.
- For a vegetarian or vegan option, try pan-seared tofu (for those past the migraine elimination diet phase).
- For low sodium – check the ingredient labels on the products you buy. Some coconut aminos are lower in sodium than others. Omit any added salt.
- If you don’t like any of the vegetables suggested here, feel free to substitute them out with whatever you do like in the same amounts.
Recipes without Soy Sauce
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Fried Rice without Soy Sauce
Ingredients
- 3-4 tablespoons high heat oil, like grapeseed or avocado
- 2 large eggs, * Optional – Leave out for vegan
- 2 garlic cloves, minced
- 3/4 cup green onion, chopped
- 3/4 cup mixed chopped vegetables – I used 1 fresh corn on the cob and 1/2 red bell pepper
- 3 cups Cruciferous Crunch mix (kale/cabbage mix) or 1 bunch of kale, roughly chopped
- 2 cups chilled brown rice
- 2 tablespoons coconut aminos
- 2 teaspoons toasted sesame oil
- 2 teaspoons sweet chili sauce
- 1 teaspoon kosher salt + more to taste
- Optional: Sriracha to taste
Instructions
- In a wok or a large cast iron skillet, heat 1-2 tablespoons (depending on the size of your pan) of oil over medium high heat. Crack 2 eggs (if using) directly into the hot pan and stir with a wooden spoon until cooked through, breaking it up into pieces. Remove from the pan and set aside. Wipe the pan clean with a paper towel.
- Add another 1-2 tablespoons of oil back to the pan, over medium heat. Add garlic and green onion, 1 teaspoon kosher salt, and vegetables, stirring often for 2-3 minutes.
- Add cruciferous mixture, and cook another 2 minutes, until softened. Add chilled rice and cooked egg, mixing everything together, and spread out across the bottom of the pan, allowing it to cook without stirring for at least 30 seconds, you want the rice to get a little bit crispy. Repeat as necessary for more crispy edges. Then stir occasionally for 3 minutes over medium to medium high heat till all the rice is warmed through. Remove from heat.
- In a small bowl or measuring cup, stir together the coconut aminos, sweet chili sauce, and toasted sesame oil. Pour the mixture into the rice, allow it to bubble, and stir till combined. Serve warm with sriracha on the side for extra spice.
Notes
- Cruciferous crunch mix can be found at Trader Joe’s, Costco, and in many grocery stores as a pre-made salad mix – just toss the salad dressing!
- Sodium content can be altered based on what coconut aminos you buy and how much you add to the recipe. Coconut aminos are typically lower sodium than soy sauce.
- Pretty Thai is my favorite sweet chili sauce and is available online or in Texas HEB’s. It’s less sweet and has very simple ingredients.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
This post was originally published as Soy Free Fried Rice June 20, 2019 and has been updated with new recipe tips, serving and storage suggestions, and photographs. Below is an original photo.
So good and easy!
So easy and so good. We did add chicken to ours and it was tasty.
Made this last night with asparagus and shiitake mushrooms. It was so good my husband asked for me to make it again tonight. Great for using up left over vegetables from other recipes. Thank you for making the HYH diet delicious!
Hello. Love your recipes! Need clarity though….is the chilled rice already cooked that’s been sitting in the fridge? Or uncooked rice from the fridge? Thanks in advance!
Hey Milie, it’s pre-cooked rice that’s in the fridge!
So great for a busy weeknight! I made the rice over the weekend so that along with the ease of the cruciferous crunch mix – life saver!
haven’t made the cookies yet, but they sound yummy.
thanks, Charlotte!! 🙂
I have been on the eating plan for almost 2 weeks now, and I do feel a difference. I have a question, I use Almond milk, is that a no-no? Also I use Avacado oil and grapeseed oil, is that a problem?
Thank you
Almond milk is not allowed, but the oils should be fine. You may want to switch to oat milk like Oatly, hemp or rice milk if you are dairy free.