Konjac Fried Rice: Revamp Your Meal Prep Routine Today

Konjac Fried Rice: Revamp Your Meal Prep Routine Today

konjac fried rice in a bowl

Are you tired of the same old mundane meal prep options? Do you like a delicious and healthy alternative to traditional fried rice? Then you’re at the right place. Get ready to discover konjac fried rice, a flavorful and nutritious alternative that will leave you satisfied and inspired to try something new.

What is konjac fried rice?

Before we dive into the delectable details, let’s start with the basics. Konjac, also known as “devil’s tongue,” is a root vegetable native to Asia, particularly Japan, China, and Korea. It is famous for its low-calorie and high-fiber properties. It is often used as a substitute for high-carbohydrate ingredients in various dishes. In the case of konjac fried rice, this miracle ingredient takes the spotlight as it replaces the traditional rice recipes.

Benefits of konjac fried rice

Aside from its culinary appeal, it offers remarkable benefits for health-conscious individuals seeking a satisfying yet nutritious meal.

Low in calories and carbohydrates

One important thing about this fried rice is that it has very few calories. While regular fried rice has more calories, konjac fried rice lets you eat a lot without getting too many calories. So, it’s a great option if you want to eat less without giving up on taste.

High in fiber

Fiber is really important for a healthy diet, and konjac has a lot of it. The glucomannan fiber in konjac helps you feel full, so you don’t eat too much. Also, this kind of fiber helps your stomach work well and keeps it healthy. So, by adding konjac fried rice to your meal planning, you can easily get more fiber into your diet.

Gluten-free and suitable for diabetic diets

Individuals with dietary restrictions can rejoice in the fact that konjac fried rice is gluten-free. Gluten, a protein found in wheat and related grains, can cause discomfort for those with gluten sensitivities or Celiac disease. It allows individuals adhering to a gluten-free lifestyle to enjoy a tasty alternative without sacrificing their dietary needs. Furthermore, the low-carbohydrate content makes it suitable for those managing diabetes or following a low-carb diet.

ingredients and coocked konjac fried rice

How to make konjac fried rice

Preparing konjac fried rice is a straightforward process that will leave your taste buds longing for more. Let’s take a look at the ingredients you’ll need and the step-by-step cooking instructions for this satisfying dish.

Ingredients needed

To create a mouthwatering batch of fried rice, gather the following ingredients:

  • 1 package of Konjac noodles
  • 1 tablespoon cooking oil (such as vegetable or sesame oil)
  • 2 cloves of garlic, minced
  • 1 small onion, finely chopped
  • 1 cup of diced vegetables (e.g., carrots, peas, bell peppers)
  • 2 eggs, beaten
  • 2 tablespoons low-sodium soy sauce or tamari
  • Salt and pepper to taste
  • Optional: chopped green onions for garnish
Step-by-step cooking instructions
  1. Prepare the Konjac noodles according to the package instructions, ensuring they are rinsed and drained thoroughly.
  2. Then, cut the Konjac noodles into smaller, rice-like pieces using kitchen scissors or a knife.
  3. After that, heat the cooking oil in a large pan or wok over medium heat.
  4. Add the minced garlic and chopped onion to the heated oil, and sauté until fragrant and slightly translucent.
  5. Stir in the diced vegetables and cook until they are slightly tender.
  6. Next, push the vegetables to the side of the pan, creating space in the center. Pour the beaten eggs into the space and scramble them until cooked.
  7. Thereafter, mix the scrambled eggs with the vegetables, then add the Konjac noodles to the pan.
  8. Stir in the low-sodium soy sauce or tamari, ensuring the noodles and vegetables are evenly coated.
  9. Season with salt and pepper to taste, adjusting the flavors as desired.
  10. Continue stir-frying for a few more minutes until the ingredients are thoroughly combined and heated.
  11. Remove from heat, garnish with chopped green onions if desired, and your flavorful fried rice is ready to be served.

Variations and additions to konjac fried rice

Your fried rice can be customized to suit various dietary preferences and cravings. Let’s explore some exciting variations and delicious additions to elevate your culinary experience.

Vegetarian and vegan options

For those following a vegetarian or vegan lifestyle, rejoice in the abundance of vegetable options available for konjac fried rice. Choose your favorite colorful vegetables to add vibrancy and nutrients to the dish. For example, Broccoli, bell peppers, mushrooms, and corn are excellent choices to start with. Feel free to experiment with different combinations and discover your personal favorite.

Protein-packed fried rice

If you’re seeking an extra protein boost, consider adding tofu, edamame, or cooked chicken or shrimp to your fried rice. These ingredients will not only enhance the nutritional value of your dish but also provide a satisfying texture and flavor. Therefore, this protein integration ensures that your meal prep routine keeps you fueled and ready for whatever the day brings.

Flavorful seasoning ideas

To invigorate your taste buds, explore various seasoning ideas to complement your fried rice. Some popular choices include sesame oil, chili flakes, soy sauce, teriyaki sauce, or a squeeze of fresh lime or lemon juice. Don’t be afraid to experiment with different combinations and create unique flavors that will truly tantalize your palate.

ingredients and options for konjac fried rice

Konjac fried rice: A versatile dish

Unlike other dishes that may have a specific time of day for optimal enjoyment, konjac fried rice can be savored at any time.

Lunchbox staple

If you’re someone on the go, whether it be for work or school, konjac fried rice is an ideal lunch box option. Prep a batch ahead of time, portion it into containers, and simply grab one as you head out the door. Enjoy it cold or reheat it for a quick, satisfying, and healthy meal that will keep you energized throughout the day.

Great for dinner

Konjac fried rice doesn’t shy away from dinner time either. As the centerpiece of your evening meal, it offers a filling and delicious alternative to traditional rice dishes. So, make it the main course by incorporating your favorite protein options, or consider pairing it with an entree of your choice for a meal bursting with flavors.

Ideal for meal prep

Integrating konjac fried rice into your meal prep routine can bring a touch of excitement and convenience. Prepare a large batch during your free time, divide it into individual portions, and store them in the refrigerator or freezer. Throughout the week, enjoy effortless and nourishing meals by simply reheating your pre-portioned rice when hunger strikes.

konjac fried rice in blue color lunch boxes


Konjac fried rice is a fun twist on regular fried rice. It’s made with a type of plant that’s low in calories and high in fiber. This dish can be great if you’re trying to eat fewer calories or if you can’t have gluten. It’s also just a tasty and different option for your meals. Give it a try and see how it adds variety to your cooking routine!