Meal Idea for Kids: Fried Rice Energy Bites


Fried rice energy bites are a great meal idea for kids. Our friends at Super Healthy Kids explain why:

Ever have a quiet minute in the day, so you pick up a book, only to fall asleep? Or you try to catch up on a TV show and then fall asleep on the couch, missing the whole hour. There is a way to get your groove back, and I promise it doesn’t include Diet Coke.

Kids need energy too! Energy to play, think, do their chores, and feel good.

Complex carbohydrates, like whole-grain bread, whole grain cereal,  brown rice, and whole wheat pasta  is our bodies preferred source of energy.  But we also need protein. It helps to control the release of that energy (including beans, eggs, nuts, and lean meats).  The nutrients involved in this process are:

  • Vitamin B: you need 6 micro-grams per day
  • Iron: need 18mg
  • magnesium: need 400 mg
  • zinc: need 15 mg

Eating the wrong foods will have an opposite effect.  These are energy drainers!

  • skipping breakfast
  • eating foods high in saturated fat.  (especially fast food)
  • eating high sugar junk food!
  • Too much screen time.


So here is my fabulous, energy producing, non-draining, fast, easy, quick dinner!  Anyone who tells me they don’t have time to make dinner and that it’s faster to do the drive- thru, I tell them about this meal, Fried Rice.

So cut out the junk, get some complex carbohydrates and some lean protein and you’ll be sailing through the afternoon like a teenager on RedBull.

Fried Rice Energy Bites


  • 2 cups cooked brown rice (make sure it’s soft and a bit sticky- add extra water in cooking if you need to)
  • 1 cup finely chopped chicken (cooked): Great when you have chicken leftovers!
  • 3 eggs
  • 1 small zucchini, chopped ultra finely
  • 1 small yellow squash, chopped super finely
  • 1/2 cup finely chopped bell peppers (any color)
  • 1 clove garlic
  • 2 TBL low sodium soy sauce
  • 1 TBL Olive oil


  1. Add 1 TBL of olive oil to skillet and heat on medium.
  2. Add zucchini, yellow squash, bell peppers and garlic and sautee until softened, about 8 minutes.
  3. Once vegetables are soft, break 3 eggs into a small bowl and whip slightly to combine.
  4. Pour eggs over vegetables, and move eggs around while they cook.
  5. Add the rice and cooked chicken and stir again until everything is mixed together.
  6. Add soy sauce for seasoning and stir one last time.

*Special freezing tip! You can freeze this into single servings. Add a scoop of fried rice to a muffin tin and pack down. Freeze, then remove and store in freezer safe bags. Take out for lunch!

I like to pack a ramekin full of the fried rice, and then place it upside down on a plate, then take off the ramekin.  It makes a nice little mound of fried rice your kids can stab into with a fork.

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