If you love fried rice but not the added sodium and fat of takeout versions, this recipe is for you. Packed with vegetables and lean protein, it’s a great way to use up leftover brown rice. Baking everything on a preheated sheet in a hot oven creates crispy rice pieces while streamlining the process. Feel free to switch out the vegetables or use other quick-prepared proteins, such as chicken breast or diced tofu, in place of the shrimp. A generous amount of fresh ginger adds bold flavor and provides antioxidants that can support overall health (1).
Active time: 10 minutes | Total time: 30 minutes
Sheet Pan Shrimp Fried Rice
Ingredients
- 2 tablespoons (30 g) thistle oil
- 2 tablespoons black bean garlic sauce
- 3 medium cloves of garlic, finely chopped
- 1 tablespoon fresh ginger, finely chopped
- 1 tablespoon low sodium soy sauce
- 3 cups (585 g) cold cooked brown rice
- 3 cups (170 g) shiitake mushrooms, caps sliced, stems discarded
- 2 stalks of celery, thinly sliced
- 1 large carrot, finely chopped
- 1 lb (454 g) shrimp, peeled and deveined
- 3/4 cup (115 g) frozen peas
- 2 green onions, thinly sliced
- 1 large egg, beaten
Directions
Place a large rimmed baking sheet in the center of the oven and preheat to 450°F (246°C).
In a large bowl, whisk together the oil, garlic sauce with black beans, garlic, ginger and soy sauce. Crumble the rice in the bowl. Add mushrooms, celery and carrots and toss together. Carefully spread the mixture onto the preheated baking sheet in an even layer. Bake until the rice starts to brown in the corners of the pan, about 10 minutes.
Add the shrimp and peas to the rice mixture and stir with a spatula to loosen any bits that are stuck. Spread the mixture back into an even layer and continue to bake until the shrimp are opaque and cooked through, approx. 5-6 minutes more (the shrimp should reach an internal temperature of 145°F/63°C).
Meanwhile, stir the egg in a small nonstick pan over medium heat until just set. Remove from heat. Stir the boiled egg into the rice mixture together with green onions before serving.
Serves: 4 | Serving size: 1 1/4 cups
Nutrition (per serving): Calories: 444; Total fat: 11g; Saturated fat: 1g; Monounsaturated fat: 6g; Polyunsaturated fat: 2g; Cholesterol: 229mg; Sodium: 698mg; Carbohydrate: 55g; Dietary fiber: 7g; Sugar: 7 g; Protein: 32g
Nutritional bonus: Potassium: 916mg; Iron: 12%; Vitamin A: 312%; Vitamin C: 23%; Calcium: 7%
Originally published October 2020; Updated April 2026