Low Calorie Ham Fried Rice

Low Calorie Ham Fried Rice

This Low Calorie Fried Rice is just 254 calories and packed with 13.8g of protein! I have also included tips for lowering the sodium below, and you can use leftover holiday ham to make this yummy recipe!

Low Calorie Ham Fried Rice

Ingredients You’ll Need

  • 1 tablespoon olive oil
  • 2 eggs
  • 1 cup frozen peas and carrots
  • 1 onion
  • 3 cloves garlic
  • 2 cups pre-cooked cold rice (see recipe card for low carb tips)
  • 2 cups diced cooked ham
  • 1 tablespoon soy sauce (or Tamari for Gluten-Free)
  • 1 teaspoon toasted sesame oil
  • Salt and Pepper
  • 2 green onions 
  • 1 jalapeno (optional)

Low Calorie Ham Fried Rice

Healthy Ham Fried Rice Meal Prep and Storage

Meal Prep– I like to use leftover ham for this recipe, and it’s also great for leftover rice. To meal prep cook the rice ahead of time and chill in the fridge overnight. You can also add servings to meal prep containers. It’s a great “take to work” lunch!
Storage– Store in the fridge for 5 days or the freezer for 1 month. To reheat, add to a hot dry pan and cook (mixing often) until hot. You can also microwave for 1-2 minutes until hot.

Low Calorie Ham Fried Rice

Low Calorie Ham Fried Rice Recipe

Low Calorie Ham Fried Rice

Low Calorie Ham Fried Rice

Lose Weight By Eating
This Low Calorie Ham Fried Rice is just 254 calories per cup, and packed with 13.8g of protein!
Perfect for leftover ham, I love making this recipe after holidays to use yup my leftovers in a healthy way.
Special Tip: To make this recipe LOW CARB swap out the rice for cauliflower rice. It will shrink however, so I recommend you double the quantity.
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Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Course Main Course
Cuisine American, Chinese
Servings 5 servings
Calories 254 kcal


  • 1 tablespoon olive oil
  • 2 eggs
  • 1 cup frozen peas and carrots
  • 1 onion diced
  • 3 cloves garlic minced
  • 2 cups pre-cooked cold rice
  • 2 cups diced cooked ham
  • 1 tablespoon soy sauce or Tamari for Gluten-Free fried rice recipes
  • 1 teaspoon toasted sesame oil
  • Salt and Pepper
  • 2 green onions sliced
  • 1 jalapeno sliced (optional)


  • In a hot wok or large skillet add the eggs. Scramble in the pan and then transfer to a clean bowl.
  • Add in onion and cook until soft, about 5 minutes.
  • Add the peas and carrots, and garlic cook for a moment, then add in the rice and ham.
  • Top with soy sauce, sesame oil, salt and pepper and the scrambled eggs. Toss well and cook until ham is hot.
  • Taste and add salt and pepper as needed.
  • Top with green onions and jalapeños (if using) and serve.


Serving: 1cupCalories: 254kcalCarbohydrates: 26.8gProtein: 13.8gFat: 9.9gSaturated Fat: 2.7gCholesterol: 96mgSodium: 959mgPotassium: 258mgFiber: 1.8gSugar: 1.5gCalcium: 32mgIron: 7mg
Keyword Healthy Ham Fried Rice, Low Calorie Ham Fried Rice
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About the Author

Hi, my name is Audrey Johns and I am a 4 time best selling cookbook author! All 4 of my low calorie cookbooks are published by HarperCollins (the oldest publishing house in the US!) and have been featured on prominent TV shows like The Today Show, Rachael Ray and The Doctors. I am a low calorie and healthy recipe authority and my delicious recipes are tried and loved by thousands of readers. 

After a one year 150 pound weight loss (and I’ve kept it off for 13 years!) I started sharing all of my low calorie recipes with the world. They are always all-natural and geared around weight loss and weight management. I have even made some of these recipes with my Biggest Loser pal Bob Harper! Check out my weight loss story, my best selling cookbooks, and my numerous TV appearances by clicking here.

Nutrition and Calories in Ham Fried Rice

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Low Calorie Ham Fried Rice