Kale Fried Rice

I absolutely adore kale. I was a little bit hesitant to try this vitamin-packed green at first, but I no longer feel hesitant to indulge in this nutritious ingredient. In fact, I always find myself wanting more. Kale chips, which have become one of my favorite preparations of kale, can get old so I am always on the lookout for new recipes that incorporate this delicious ingredient.


Enter: Kale Fried Rice. I created a healthier version of the tradition fried rice, without all the starchy/fatty ingredients.

It is super important either use leftover brown rice or to wash the rice throughly before cooking in order to make the rice less sticky.

Kid-Friendly Adaptations: The smaller you cut the kale, the more it becomes about the rice.


Before I even finished preparing the rice, I knew exactly what I was going to do with it for lunch the next day… Top it with a runny fried egg!  That may have been the best decision I made all week.  The egg added some protein, but also added tons of flavor.  It was rich, savory, and perfect for the rice.

This dish will be made again and again in my kitchen. I can see myself preparing a double batch of this to eat on throughout the week.  All you’d need to do is reheat the leftovers in the microwave, and eat it as it is or fry up an egg to top it off if you wish.

I love it when something this nutritious tastes this good. Enjoy!


Kale Fried Rice


1.5 lb kale (about 1 ½ bunches), thick stems discarded
2 1/2 Tbsp. vegetable oil, divided
2 cloves garlic, peeled & finely minced
3 scallions, trimmed, thinly sliced on diagonal
1 small onion, minced
2-1/2 cups cooked brown rice
1 1/2 Tbsp. Soy sauce
Sesame Seeds, for garnish
Juice of a lemon (optional)


  1. Wash and cook brown rice according to package instructions.
  2. When the rice has 10 minutes left to cook, cut the kale leaves in half lengthwise and then cut crosswise into very thin ribbons.
  3. Steam the kale for 7 minutes, or until al dente. Squeeze out excess water. Set aside.
  4. Meanwhile, heat 1 ½ tablespoons of the vegetable oil in a large wok pan over medium-low heat. Add the garlic and cook, stirring, for 2 minutes, being careful not to brown the garlic.
  5. Raise the heat to medium and add the steamed kale, onions, and scallions. Cook for 3-5 minutes
  6. Add the rice and 1 tablespoon of vegetable oil and cook for another 2 minutes, stirring.
  7. Add soy sauce to the rice and cook for 30 seconds more.
  8. Top with sesame seeds and a squeeze of lemon juice if desired.