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Quinoa Fried "Rice": High-Protein Alternative

As a child, Edwin's mom told him, "If you want to eat, you should cook it yourself." And that's exactly what he's been doing ever since.

Quinoa fried "rice"

Quinoa fried "rice"

Low-Glycemic and High-Protein Fried "Rice"

I used to make fried rice using rice only. But my wife likes quinoa—so I started experimenting with making fried rice using quinoa instead. My experiment turned out great, and more importantly, my wife liked it. We are both now hooked.

One of the nice features of quinoa is that it contains protein, whereas rice does not. And if you're looking for foods with a low glycemic index, quinoa is a good choice. So give this a try and enjoy!

Cook Time

Prep timeCook timeReady inYields

10 min

15 min

25 min

3-4 servings


  • 12 ounces cooked quinoa
  • 3 eggs, beaten
  • 1 onion, chopped
  • 2 garlic cloves, chopped
  • 1/2 cup frozen peas and carrots
  • 3 teaspoons salt
  • 1 teaspoon ground black pepper
  • 1/2 cup green onions, for garnish
  • 2 tablespoons vegetable oil


  1. Heat 1/2 tablespoon of oil in a wide, flat-bottomed, carbon-steel wok on medium heat.
  2. Season the beaten eggs with a pinch of salt. Add the egg mixture to the wok.
  3. Scramble-cook the eggs. When cooked, transfer the eggs to a plate.
  4. Add the remaining oil to the wok and saute the garlic and onions.
  5. Add the frozen peas and carrots. Saute for 4 minutes.
  6. Add the cooked quinoa to the wok and season with the remaining salt and ground pepper.
  7. Saute for another 4 minutes, stirring often.
  8. Return the cooked eggs to the wok and stir.
  9. Remove from heat and serve on a platter. Garnish with green onions if desired.


  • Salt substitution: Use soy sauce instead of salt.
  • Meat option: Add any kind of meat if desired.
  • Vegetables: This dish is endlessly flexible. Add any of your favorite vegetables.
  • Vegan option: For a vegan dish, just omit the eggs and meat entirely.