Looking for a kid-friendly recipe that’s nutritious, quick to prepare, and completely lunchbox-worthy? This easy veggie
fried rice ticks all the boxes. Packed with protein, veggies, and flavour, it’s a go-to option for busy weekdays — and one the kids will actually eat!
At Head Start, we’re always thinking of smart ways to serve meals that support growing bodies while also encouraging children to enjoy a variety of ingredients. This fried rice recipe is a great example of a meal that’s both simple and satisfying.
Ingredients
3 cloves of garlic
2 medium scallions
2 tbsp plus 1 tsp vegetable oil, divided
1 cup frozen peas and carrots (do not thaw)
4 cups cold cooked brown or white rice (medium grain)
1 tbsp soy sauce
1½ tsp kosher salt (adjust to taste)
¾ tsp ground white pepper (adjust to taste)
2 large eggs
¾ tsp toasted sesame oil
Method
Prep the vegetables: Mince the garlic and slice scallions diagonally, keeping the white and green parts separate.
Start the stir fry: Heat 2 tbsp oil in a large wok over medium-high heat. Add garlic, scallion whites, and frozen vegetables. Stir-fry for around 2 minutes until the carrots soften.
Add rice and seasoning: Stir in the cold cooked rice, breaking up any clumps. Add soy sauce, salt, and white pepper to taste.
Scramble the eggs: Push the rice to one side of the pan. Add the remaining oil, crack in the eggs, and scramble. Turn off the heat once eggs are cooked.
Finish and serve: Mix everything together and drizzle in toasted sesame oil. Serve warm or cool for lunchboxes.
Why Kids Love This Fried Rice
1. Familiar flavours:
The soft scrambled egg, lightly seasoned rice, and mix of colourful veggies make this dish feel familiar — even for fussy eaters.
2. Customisable ingredients:
This recipe is flexible! Add corn, capsicum, or even diced ham or tofu for extra protein.
3. Easy to eat:
There’s no need for knives and forks — just a spoon or even fingers for younger kids. It’s lunchbox-friendly and non-messy.
Why Parents & Educators Love It Too
✔ Balanced nutrition:
You’ve got protein, fibre, vegetables, and carbohydrates all in one simple dish.
✔ Low waste:
This is a great way to use up leftover rice and frozen vegetables that are already in the freezer.
✔ Quick to make:
In just 20–25 minutes, you can have a batch ready — and it reheats beautifully for after-school care or dinner.
How to Serve
Portion into reusable containers for lunchboxes.
Pair with a fruit snack and a bottle of water for a full meal.
Freeze in small containers for easy weekday reheats.
Food for thought
At Head Start OOSH, our goal is to provide food that fuels both learning and play. This veggie fried rice isn’t just tasty — it’s a great opportunity for children to explore textures and flavours while feeling full and nourished. Whether you’re making it at home or serving it on-site, it’s sure to become a favourite.