Veggie Fried Rice

Our Veggie Fried Rice is one of our favourite recipes to accompany a meal in the lead up to an event. Rice packs the perfect amount of carbohydrates and tends to sit in the stomach better than a big load of pasta for many athletes. The addition of the soy sauce also adds some handy salt to the meal to help with optimum hydration pre-race as well. We often team this up with a simple fillet of grilled chicken marinated in a combo of peanut butter, soy sauce, sweet chilli and garlic.

Enjoy this fresh twist to an old classic!

“A healthier, more satisfying spin on a favourite dish.” – Alicia Edge 

Prep Time: 

  • 10mins
  • Cook Time:
  • 20mins
  • Difficulty:
  • Easy



  • 3 eggs
  • 1 teaspoon olive oil
  • 1 teaspoon olive oil
  • 1 clove garlic, crushed
  • 1 onion, diced
  • 3 x lean rashers of bacon, diced (Optional)
  • 1 carrot, cut into strips
  • 1 can baby corn, drained and sliced
  • 1 cup sliced mushrooms
  • 1 cup of broccoli florets
  • 1 red capsicum, sliced
  • 1 cup frozen peas
  • 3 cups cold cooked rice (1 cup raw)
  • 2-3 tablespoon soy sauce OR Kecap Manis
  • 2 tablespoons sweet chilli sauce


  1. Cook rice according to packet instructions (can be done in advance). Put aside to cool.
  2. Crack eggs into a bowl and whisk to combine.
  3. Heat the wok and oil over medium heat.
    Pour the egg mix into the pan and swirl evenly, wait for eggs to set. When set, roll eggs into a cylinder, slice and set aside.
  4. Heat sesame oil in the wok and add garlic, onion and bacon. Cook for 2 minutes, then add carrots, corn and mushrooms – cook for a further 2 minutes. Add broccoli, capsicum and peas and stir-fry vegetables until just cooked.  Remove vegetables from the wok.
  5. In the same wok, over high heat, stir-fry the cooked rice with the soy sauce and chilli sauce. Once heated, add the vegetable mixture and combine. Serve topped with the sliced egg roll.


Alicia Edge

Alicia is an Advanced Sports Dietitian with an online sports nutrition business, Compeat Nutrition. She is also a mum and triathlete, so advice extends beyond the basics and is instead focused on providing effective and achievable nutrition for both training and racing.

Leave a Reply

Your email address will not be published. Required fields are marked *

Sign up for the mailing list

Enter your details below to stay up to date with whats going on.