The Best Low Syn Egg fried rice - the perfect side dish for all your Chinese Fakeaway dishes.
I already have a yummy Chicken Fried Rice and Crab and Chilli Fried Rice recipe on my blog, both are more of a complete meal than a side dish, but sometimes you just need a simple egg fried rice and this one is really authentic and tastes amazing, all for very little syns.
The only syns in this recipe comes from the little bit of sesame oil that used, by all means, use a cooking spray oil instead to keep it syn free, but really egg fried rice needs that flavour from the sesame oil for that authentic flavour. After all, it is only 0.5 syns per serving using it, so why compromise on flavour just for the sake of saving half a syn.
Want some yummy Chinese Fakeaway recipes to serve alongside this low syn egg fried rice? Check out these:
- LOW SYN GINGER CHICKEN WITH MUSHROOMS AND NOODLES
- ACTIFRY SWEET AND SOUR CHICKEN BITES
- CHICKEN CHOP SUEY
- BEEF WITH MUSHROOMS IN OYSTER SAUCE
- LOW SYN BEEF CHOW MEIN
- SYN FREE CHICKEN SINGAPORE NOODLES CHILLI BEEF (STOVE TOP AND ACTIFRY)
- CHICKEN FRIED RICE
- LOW SYN GINGER BEEF AND BROCCOLI
- LOW SYN CHINESE PORK
- SWEET AND SOUR CHILLI BEEF
- HOISIN CHICKEN
- CHINESE FIVE SPICE CHICKEN
or head on over to my Full Recipe Index with over 850 delicious Slimming World and Weight Watchers recipes all fully searchable by meal type, ingredients, syn value and smart points etc.
The one bit of advice I always give for making egg fried rice is to always make sure your rice is cold. If you don't it will go stodgy and just club together.
If I am planning to make egg fried rice, I always cook it the night before, get it chilled and then it's all ready for the next day.
To cook perfect rice, you want a double liquid to rice ration. Rinse the rice thoroughly. Then if you are cooking 1 cup of uncooked rice, you want two cups of water. Bring it a boil and then simmer until the liquid is all pretty much absorbed, then turn off the heat, add a lid and do not touch for 10 minutes. The steam trapped underneath will cook the rice to perfection.
How can I add a ⅓ speed foods to this Low Syn Egg Fried Rice:
That's really easy, swap the rice out for some cauliflower rice and instead make my amazing Cauliflower Egg Fried Rice it is the perfect dish for when you want to up your speed foods.
Kitchen Items used for this low syn egg fried rice:
- Measuring Spoons
- Wooden Spoon
- Chopping Board
- Measuring Cups or Kitchen Scales
- Santoku Knife
- Frying pan or wok
- Saucepan
LET’S CONNECT!
Find me ON FACEBOOK | INSTAGRAM | PINTEREST | TWITTER | and YOUTUBE, come and follow me TO MAKE SURE YOU KEEP UP TO DATE ON ALL NEW RECIPES.
You can also subscribe to Slimming Eats so that you never miss any new updates.
IF YOU TRY THIS RECIPE, LET US KNOW! LEAVE A COMMENT, RATE IT AND TAG US IN YOUR PHOTOS @SLIMMINGEATS ON INSTAGRAM
See the handy Pinterest image below if you wish to pin this for later 🙂

The Best Low Syn Egg Fried Rice
Authentic delicious low syn Egg Fried Rice - the perfect side for all your Chinese Fakeaway Dishes.
Ingredients
- 2 cups (approx 320g) of cooked white rice (I like to use basmati)
- salt and black pepper
- 2 eggs, whisked
- 2-3 tablespoons of light soy sauce
- 1 tsp of sesame oil (2 syns)
- ⅓ cup of frozen peas (optional)
- 2 spring onions, finely sliced
- cooking oil spray
Instructions
- Heat a wok or large frying pan over a medium high heat.
- Spray with cooking spray oil, add rice and break up any large lumps with the back of a wooden spoon.
- Add the soy sauce, you need enough just to very lightly coat the grains of rice.
- Add the sesame oil and peas and fry for a couple of minutes,season with salt and black pepper as needed, then push rice to the side of the pan, making a empty circle in the middle.
- Spray with a little more cooking oil spray, add the eggs and leave for a minute for the underneath to lightly set.
- Then stir all together into the rice.
- Serve the rice topped with sliced spring onion.
Notes
This recipe is gluten free, dairy free, vegetarian, Slimming World and Weight Watchers friendly
- Extra Easy - 0.5 Syns per serving
- Green/Vegetarian - 0.5 syn per serving
- WW Smart Points - 5
- Gluten Free - use a gluten free soy sauce or coconut aminos
If you wish to share this recipe, then please do so by using the share buttons provided.
Do not screenshot or post recipe or content in full.
Nutritional information is an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information.
All images and content on Slimming Eats are copyright protected.
Check Legal section, for Full Disclaimer, Disclosure and Privacy Policy.
Nutrition Information
Yield 4 Serving Size 1Amount Per Serving Calories 211Total Fat 3.6gSaturated Fat 1gCholesterol 93mgSodium 500mgCarbohydrates 38gFiber 0.8gSugar 0.9gProtein 7.4g
Nutritional information is an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information.

stina kolling says
Just made this using last night's leftover rice & leftover green beans, and some minced onion. OMG. SO GOOD. I don't even like green beans (which is why there were leftovers) but I'm dutifully forcing myself to down the speed food. Seriously good. Worth the mess that I made of my stovetop flipping rice everywhere!
Natalie says
What rice do you use please?
Shevy (Slimming Eats) says
Hi Natalie, I prefer to use basmati rice for mine, but any long grain rice will work.
Gemma says
I've just made this. It went stodgy is it be cause I over cooked it . It was fine until I put the egg in. Cooked 4 1 min then stired so the egg was still runny. Is that we're I went wrong. Should I have waited til all egg was hard before stirring? Thanks for your time
Shevy (Slimming Eats) says
Did you use chilled cooked rice? It will go stodgy if not. Rice must be cold. What rice did you use?
Gill Mullaney says
Is the sesame oil essential please as I don't have any in?
Shevy (Slimming Eats) says
It does add to the flavour but will be fine without. Enjoy!!
Lena Fagan says
Fantastic.
Emma Boyle says
Had this tonight with a chicken curry. Was delicious.
Jenny Gherasim says
Hi.is the amount of rice the same if it's uncooked?
Siobhan (Slimming Eats) says
No, you definitely don't want the same amounts. Uncooked rice doubles when cooked.
Jen says
Made this last night to go along side your sweet chilli beef and both were absolutely delicious, my partner and step kids had takeaway Pizza and my partner said mine smelt and tasted exactly like a Chinese takeaway and wished he'd had it instead of the pizza. Massive winner for me, thank you so much for the recipe of both.
Cheryl says
Would definitely make this again. Only problem was I was using my phone and the adds covered half the ingredients. Eventually had to use my ipad