The best low-FODMAP Fried Rice Recipe

If you love Chinese takeout but are following the low-FODMAP diet, you can enjoy this authentic fried rice.

I love takeout, but sometimes it doesn’t love me. It’s a challenge to find prepared foods or dishes from local restaurants that are free from my personal high-FODMAP food triggers I determined from working through the phases of the low-FODMAP diet. I admit that I love when I get a night off from cooking, but I don’t appreciate the symptoms that bubble up and trigger my Irritable Bowel Syndrome (IBS) symptoms.

One of my favorite cuisines to eat and to cook is Chinese because the flavors are distinct, and most dishes can be prepared in one pan or wok, making clean up a bit less tedious. Besides cooking with my food triggers in mind, I also have a vegetarian in the house. I do my best to create and prepare recipes that the whole family can enjoy by adding the option to layer in foods.

My Low-FODMAP Fried Rice recipe is a perfect example: I can prepare it so that my vegetarian can enjoy it, but also add chicken, shrimp, or tofu to it depending on whom I am serving.

If you like fried rice as much as I do, you may just love the low-FODMAP version of this classic dish!

The Best Low-FODMAP Fried Rice Recipe

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Ingredients

• 1 cup instant rice dry
• 1 cup water
• 2 Tbsp sesame oil
• 2 Tbsp garlic infused oil or olive oil
• 3 Tbsp spring onion/scallion chopped (using only the green part)
• 1 ½ cup frozen peas and carrots
• 1 ½ Tbsp soy sauce (have extra on hand to season to taste)
• 2 eggs
• Optional add-ins: shredded chicken cooked shrimp, pan-fried tofu

Instructions

1. Cook rice according to the package direction.
2. While the rice is cooking, heat a large pan or wok with the olive oil and scramble the eggs.
3. Remove the eggs from the pan and set aside.
4. Add the sesame oil to the pan and sauté the peas, carrots, and scallions until tender.
5. Add rice and eggs into the pan. Drizzle in the soy sauce and mix until coated. Taste and add more if necessary. Add optional proteins in, blend in, and serve immediately.

This would pair well with my Ginger Basil Chicken recipe! I hope your family enjoys this dish as much as mine does.

If you want to learn more about the low-FODMAP diet to improve your gut health, I have a free video training that explains 3 Strategies for Success with the Low-FODMAP Diet. You can click here to get instant access to this training, which can be very helpful to understand more of the why behind this specific diet for people with gut health issues.