Thai fried rice, or khao pad, is a quick stir-fry of cooked rice, egg, vegetables, seasonings, and often chicken or shrimp; versions vary by household and region. This recipe serves four and provides a practical estimate of the carbohydrates in each portion, with ingredients measured so you can adjust the rice or vegetables to suit your meal.
Using cooked rice and a hot pan gives the grains a lightly toasted exterior without turning them mushy. The carbohydrate count is an estimate, not a laboratory analysis: rice type, ingredient brands, and portion sizes can all change the final number.
Ingredients
- 3 cups (450 g) cold cooked jasmine rice, preferably chilled overnight
- 8 oz (225 g) boneless, skinless chicken breast, cut into ½-inch (1 cm) pieces
- 2 large eggs (about 100 g), lightly beaten
- 1 tablespoon (15 ml) neutral oil, such as canola or rice bran oil
- ½ cup (75 g) diced yellow onion
- ½ cup (65 g) diced carrot
- ½ cup (75 g) frozen peas, thawed
- 2 medium garlic cloves (6 g), finely chopped
- 2 tablespoons (30 ml) Thai fish sauce
- 1 tablespoon (15 ml) light soy sauce
- 1 teaspoon (5 g) granulated sugar
- ¼ teaspoon ground white pepper
- 2 scallions (30 g), thinly sliced
- 1 medium lime, cut into wedges (about 30 ml juice)
- ¼ cup (10 g) chopped fresh cilantro, optional
Estimated carbohydrates: The batch contains approximately 180–190 g total carbohydrate, or about 45–48 g per serving when divided into four equal portions. Most comes from rice, carrots, peas, onion, and sugar. This estimate counts total carbohydrate, not net carbohydrate, and can vary with the cooked rice and exact produce quantities. For a more precise count, calculate from the nutrition labels or a reliable database for the specific ingredients used.
Instructions
- Prepare the rice and sauce. Break up the cold rice with clean fingers or a fork, separating clumps without crushing the grains. In a small bowl, stir together the fish sauce, soy sauce, sugar, and white pepper.
- Cook the chicken. Heat a large wok or wide skillet over medium-high heat until hot. Add the oil, then the chicken in a single layer. Let it sear briefly, stir-fry for 4–6 minutes until browned and cooked through, and check the thickest pieces with a food thermometer. The USDA FSIS safe minimum internal temperature for poultry is 165°F (74°C).
- Cook the vegetables. Push the chicken to one side of the pan. Add the onion and carrot and stir-fry for about 2 minutes. Add the peas and garlic and cook for another 30 seconds, stirring so the garlic does not burn.
- Scramble the eggs. Move the chicken and vegetables to the pan’s edge, leaving a clear space in the middle. Pour in the beaten eggs and stir gently until just set. For a conservative food-safety target, egg dishes should reach 160°F (71°C); check with a food thermometer if needed. Mix the eggs with the chicken and vegetables.
- Fry the rice. Add the rice and pour the sauce mixture over it. Toss and stir-fry for 3–4 minutes, pressing apart any remaining clumps and letting the rice make contact with the pan between stirs. Heat everything until steaming hot, then remove the pan from the heat.
- Finish and serve. Fold in the scallions and cilantro, if using. Taste and adjust with a little more fish sauce or lime juice. Divide into four portions and serve with lime wedges.
Tips
- Use cold, cooked rice. Chilled rice is firmer and less likely to clump than freshly cooked rice. Spread freshly cooked rice on a shallow tray to cool promptly, then refrigerate it; do not leave cooked rice at room temperature for more than 2 hours.
- Keep the pan hot, but avoid crowding. A wide skillet works if you do not have a wok. If the pan is small, cook in batches so the rice fries rather than steams.
- Adjust the carb estimate thoughtfully. Rice is the main source of carbohydrates. For a lower-carbohydrate version, replace some rice with finely chopped cauliflower, but expect a softer texture and less toasted, rice-like flavor. Recalculate using the amounts you actually serve.
- Swap the protein or seasonings. Use peeled shrimp or small pieces of pork in place of chicken; cook shrimp until opaque and at least 145°F (63°C), or pork pieces to 145°F (63°C) with a 3-minute rest. Fish sauce gives the dish its savory Thai character; soy sauce can replace it, though the flavor will be less distinctly Thai and may be saltier.
Serving Suggestions
Serve the fried rice hot with lime wedges, sliced cucumber, and extra scallions or cilantro. A simple vegetable soup or a crisp salad makes a light accompaniment. If offering chili flakes or sliced fresh chile, serve them separately so everyone can set the heat level.
For portion control or carbohydrate tracking, divide the finished rice evenly by weight or use four similar-sized bowls. The estimate of 45–48 g carbohydrate per portion assumes the full recipe is divided into four equal servings; a larger scoop will contain more.
Variations
Thai-style shrimp fried rice: Replace chicken with 8 oz (225 g) peeled shrimp. Stir-fry until the shrimp are opaque and reach 145°F (63°C) at the thickest part. Shrimp cooks quickly, so remove it as soon as it is done and return it with the rice.
Vegetarian fried rice: Omit the chicken and use 1 cup (150 g) diced firm tofu, browned in the pan. Replace fish sauce with soy sauce or a vegetarian mushroom seasoning. The flavor will be less seafood-savory; check the seasoning before serving.
More vegetables: Add 1 cup (100 g) shredded cabbage or finely sliced bell pepper. Extra vegetables change the texture and raise the batch’s total carbohydrate slightly, depending on the vegetables and amount used.
More classic garnish: Serve with a small dish of prik nam pla, a Thai-style fish sauce and chile condiment, if desired. For a milder or vegetarian table, offer lime and chile separately instead.
Storage and Reheating
Because cooked rice can support bacterial growth if left warm too long, refrigerate leftovers within 2 hours of cooking (within 1 hour when the room is above 90°F/32°C). Transfer the rice to shallow, airtight containers so it cools quickly. Refrigerate at 40°F (4°C) or below and use within 3–4 days, or freeze promptly for up to about 2 months for best quality.
Reheat only the portion you plan to eat, stirring partway through so it heats evenly. Add a teaspoon or two of water if the rice seems dry, and reheat in a skillet or microwave until steaming throughout and 165°F (74°C), the USDA FSIS safe temperature for leftovers. Do not reheat the same portion repeatedly.
Frequently Asked Questions
How many carbs are in Thai fried rice?
This recipe has an estimated 180–190 g total carbohydrate in the full batch, or about 45–48 g per serving across four portions. The actual amount varies with rice, vegetables, brands, and serving size.
Does the carbohydrate count include the chicken?
Yes, the estimate is for the whole recipe, including all listed ingredients. Plain chicken and eggs contribute little carbohydrate; rice and vegetables account for most of the total, with a small amount from sugar and sauces.
Can I make this with freshly cooked rice?
Yes, but it is easier to fry rice that has cooled and dried slightly. If using fresh rice, spread it on a tray and cool it promptly before stir-frying. Avoid leaving cooked rice at room temperature for more than 2 hours.
Is Thai fried rice gluten-free?
Not automatically. Fish sauce is generally made without wheat, but soy sauce often contains wheat. Use a clearly labeled gluten-free soy sauce or tamari and check every condiment’s label if gluten avoidance is necessary.
Can I leave out the fish sauce?
Yes. Substitute soy sauce or a vegetarian mushroom seasoning, adding a little at a time because saltiness varies. The finished rice will still be savory but will lack some of the characteristic depth of fish sauce.
Can I freeze Thai fried rice?
Yes. Cool and freeze it promptly in airtight, portion-sized containers. Thaw in the refrigerator or reheat from frozen, stirring as it warms, and bring it to 165°F (74°C) throughout before eating.
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More recipes to cook
Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes
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