Shrimp Fried Rice, Low Fat & THM “E”

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Low Fat Shrimp Fried Brown Rice

For those that have followed my blog for a while you know my love of Asian food. So this new recipe will be no big surprise to you guys. This is just the latest addition to my ever growing line up of Chinese inspired recipes.

If you are a newer follower and have seen my others  let me encourage you to check those out some time. If you love Asian foods then you don’t want to miss the past recipes I have shared. Here are the links to a few of them but be sure to check the recipe index for more!

Low Fat Shrimp Fried Rice is a quick and easy dinner. Low Fat and THM "E"This recipe is a healthier version a shrimp rice from a local take out joint. A few years ago I loved eating there but unfortunately that take out food didn’t always leave me feeling so hot. Way to many added ingredients that my body didn’t enjoy. So now I just make it at home.

This recipe is better for my family since there are no added sugars or MSGs. My husband and I both do not do well when we enjoy foods that include those two things. So making this dish at home allows me to enjoy my Shrimp Fried Rice while keeping my diet free from those unwanted ingredients.

Quick and Delicious…

I try to make my dishes as easy as possible so when I pull the recipe card out on those busy nights it keeps things simple and quick. Nobody wants to have “hangry’ family members breathing down your neck while you’re rushing around to fix dinner.

This rice will not disappoint on the simplicity level or taste. The hardest and most time-consuming part of this recipe will be cooking the brown rice. If you want to save time you can cook your brown rice ahead and just keep it in the fridge for when you need it.

There are also some great convenience bags of cooked brown rice in the freezer section of many grocery stores now. I have seen and purchased these wonderful bags at Kroger and Wal*Mart. They are super easy and fast. Those bags can make this recipe even more appealing when it comes to a shorter cooking time.

Let’s get cooking…

To begin you will need to prepare your brown rice according to the package. If you are using the frozen bags then steam them per the directions on the back of the bag. Set your prepared rice aside and begin cooking the other ingredients.

The veggies and shrimp will cooking really quickly. I use the frozen bags of peas and carrots as well as frozen shrimp.  I don’t have access to fresh seafood in my area so the frozen is the best option for me.

In a hot skillet add in your veggies and soy sauce. Since this dish is low-fat you do not want to add any fat to the pan at first. To prevent sticking be sure to stir often.

As the veggies start to soften add in your shrimp and continue cooking. This entire process will not take longer than 7-8 minutes. Stir constantly so the mixture doesn’t burn.

Once your shrimp and veggies are ready add in your cooked rice, spices and drizzle in the sesame oil. Combine the rice and veggies and if preferred add in some more soy sauce. Taste the mixture and adjust any spices to your liking before adding in your two egg whites.

Once you have added your egg whites cook the mixture for another 2-3 minutes stirring constantly. Once completed I like to garnish my platter with some more diced green onions and radish but those are optional.

This dish is a delicious way to enjoy a low-fat and healthier version of a classic. If you follow Trim Healthy Mama this recipe will fall into your “E” fuel setting.


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Low Fat Shrimp Fried Rice is a quick and easy dinner. Low Fat and THM "E"











1 cup

Shrimp Fried Rice, Low Fat and THM “E”
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  • 3-4 cups cooked brown rice
  • 12 oz peeled and cleaned shrimp
  • 1 1/2 cups frozen peas and carrots
  • 4 chopped green onions
  • 2 egg whites (optional)
  • 2 Tbsp soy sauce or Braggs Aminos
  • 1 tsp toasted sesame oil
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/4 tsp ground ginger


  1. If using frozen shrimp you will need to thaw them before cooking your rice.
  2. Prepare your brown rice per the directions on the package and sit aside. I some times do this the day before or you can even buy the steamer bags of brown rice at the grocery store.
  3. In a skillet over medium heat add in the frozen peas and carrots and chopped green onions. Then add in one tablespoon of the soy sauce. Since there is no oil in the pan you will need to stir often to prevent sticking.
  4. Once your veggies have cooked a few minutes add in your shrimp and cook for about 3-4 minutes or until your shrimp are nice and pink.
  5. Add in your cooked rice, the remaining 1 tablespoon of soy sauce and the spices. Stir to incorporate before drizzling in the egg whites.
  6. Once you have added in the egg whites you will then add in your 1 tsp of sesame oil and stir again. Cook the mixture for another 2-3 minutes to cook the eggs.
  7. Serve hot with optional garnishes of more green onions and chopped radishes.


Nutritional Information Per Serving Per My Calculations: 273 calories, 3 fat grams, 43 grams of carbs, 4 grams of fiber, 39 grams of net carbs, 27 grams of protein and 743 grams of sodium. If you are watching sodium use a reduced sodium soy sauce or reduce the amount you add to the rice.




    • Keri Bucci says:
      Yes, I typically have about 1 to 1 and 1/2 cups of this when I make it as my meal. That will keep you within your E range. Between the shrimp, veggies and rice, you will be in the 3/4 cup of rice guidelines Hope that helps. I hope you enjoy!

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