Meatless Monday – Quinoa Fried Rice

The recent World Health Organization report about the carcinogenic effects of processed meats puts them in the same category as cigarettes- a pretty bold statement! There has long been a correlation with red meat and processed meats and colon cancer, but this new report directly classifies processed meat as carcinogenic as there is significant evidence that consumption causes colorectal cancer (1). How much is too much? According to the report,  “each 50 gram portion of processed meat eaten daily increases the risk of colorectal cancer by 18%” (1). 50 grams may seem like a lot, though it converts to ~0.1 pound- equivalent to a couple of thinly sliced pieces of deli meat. The next question commonly asked, what is considered processed meat? Processed meat includes all meat that has been cured, smoked, salted or processed in any way- think hot dogs, sausage, beef jerky, ham, pepperoni etc.

For me, this report was a serious wake up call. My diet needs some improvement. Sure, I try to eat healthy most of the time, though I realized I do eat my fair share of processed meats. Wasn’t that chicken sausage and organic black forest ham healthy? Err….not so much.

I immediately started thinking of ways to decrease my family’s meat consumption by incorporating vegetarian sources of protein. I have vowed to adopt Meatless Mondays for good, despite my husbands disapproval of meals sans meat. My strategy is to win him over with meals that taste great and satisfy his appetite.

First up was Quinoa Fried “Rice”. The star of the show is of course, Quinoa, which as we discussed here, is a great source of protein. Combined with vegetables and more protein from eggs, this is a well rounded meal sure to please!

meatless monday- fried quinoa rice

I adapted my recipe from this recipe, though made some significant changes to make it my own.

First, prepare the quinoa, sauté onions, sauté mushrooms and scramble eggs. Set all aside.

Meatless monday- fried quinoa rice ingredients

Add carrots and snap peas to sautee until tender.

Meatless monday- fried quinoa rice pan

Add quinoa, liquid aminos, eggs, onions and mushrooms. Enjoy!

Meatless monday- fried quinoa rice bowl

Quinoa Fried Rice
  • 3 cups cooked quinoa
  • 4 eggs
  • 1 cup carrots- chopped
  • 1 cup snap peas- cut into bite size pieces
  • ½ cup yellow onion- chopped
  • 1 cup mushrooms- sautéed in water
  • ½ cup edamame
  • Olive oil~ 1 tbsp
  • Sesame Oil~ 1 tbsp + ¼ tsp
  • Braggs Liquid Aminos or Lite Soy Sauce- ~3 tbsp or to taste
  1. Prepare quinoa according to package instructions. Set aside.
  2. Heat 1 tbsp olive oil over medium heat, saute onions until translucent. Set aside
  3. Mix eggs with ¼ tsp sesame oil, then place in skillet to scramble. Set aside.
  4. Pour remaining 1 tbsp sesame oil in pan with carrots, snap peas, mushrooms and edamame. Sauté until vegetables are slightly softened.
  5. Add cooked quinoa to pan and drizzle with liquid aminos or soy sauce. Let cook for 3 minutes on medium heat
  6. Add scrambled eggs and onion, cook additional 2 minutes. Stir well. May season with additional liquid aminos or soy sauce to taste.


Talk to us: What are your favorite vegetarian sources of protein? Some of my favorites are quinoa, eggs, and beans.

quinoa fried rice collage


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  2. […] Quinoa is also high in manganese, iron, fiber, copper, zinc, folate, among others. Check out our quinoa fried rice or quinoa greek salad […]

  3. […] uses for the large quantity. I have some of my favorite recipes including Greek Quinoa Salad, Quinoa Fried Rice, and Protein Packed Quinoa Broccoli Bites, but I knew I needed to find some other options. I had […]

  4. […] bit of an adjustment, but he hasn’t really complained. Some of my favorite meatless meals are Quinoa Fried Rice , Sweet potato/avocado/egg bowls, and Sweet potato/corn/black bean […]

  5. […] bit of an adjustment, but he hasn’t really complained. Some of my favorite meatless meals are Quinoa Fried Rice , Sweet potato/avocado/egg bowls, and Sweet potato/corn/black bean […]

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