Low FODMAP Fried Rice Recipe

This fluffy, savory Low FODMAP Fried Rice is made with garlic-infused oil, green onion tops, and eggs, and ready in just 20 minutes. The high heat transforms cold, day-old rice into crispy, golden grains bursting with flavor without the tummy trouble. I make this whenever I crave takeout but need to keep things gentle on my digestion.

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Better Than Takeaway

Finding safe Chinese takeout is nearly impossible when you can’t eat garlic or onion. I spent months trying to replicate that signature wok flavor using infused oils instead of raw aromatics.

The biggest surprise was realizing that green onion tops provide plenty of punch without the fructans. Now I get all the savory satisfaction of my favorite Friday night order right from my own skillet.

Low FODMAP Fried Rice Ingredients

• 3 cups cooked white rice, cold (day-old is best)
• 2 tablespoons garlic-infused olive oil
• 2 large eggs, lightly beaten
• 1/2 cup carrots, diced small
• 1/2 cup green beans, chopped into pea-sized pieces
• 1/2 cup green onion tops, sliced (green parts only)
• 2 tablespoons gluten-free tamari (or soy sauce)
• 1 teaspoon sesame oil
• 1/4 teaspoon white pepper
• Optional: 1 cup cooked chicken breast or shrimp

How To Make Low FODMAP Fried Rice

1. Prep The Rice: Break up the cold rice with your hands to remove any clumps, ensuring the grains are separated for even frying.
2. Cook The Eggs: Heat half the garlic-infused oil in a wok or large skillet over medium-high heat, scramble the eggs until just set, then remove to a plate.
3. Sauté The Veggies: Add the remaining oil to the hot pan, then toss in the diced carrots and green beans, stir-frying for 3-4 minutes until tender-crisp.
4. Fry The Rice: Turn the heat to high, add the rice and green onion tops, and stir-fry vigorously for 3 minutes to crisp the grains.
5. Season And Serve: Pour in the tamari and sesame oil, return the eggs to the pan, and toss everything together for 1 minute before serving.

Recipe Tips

• Cold rice is key: Freshly cooked rice will turn into mush; use day-old rice or freeze fresh rice for 20 minutes before cooking.
• Garlic oil magic: Infused oils give you all the garlic flavor without the FODMAPs because fructans aren’t oil-soluble.
• High heat matters: To get that restaurant-style taste, keep your pan screaming hot and keep the food moving constantly.

What To Serve With Fried Rice

This rice makes a perfect base for grilled chicken thighs or simple salt-and-pepper tofu. For extra greens, serve it alongside steamed bok choy or choy sum drizzled with a little sesame oil.

How To Store

Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. You can also freeze portions for up to 1 month; just reheat in a skillet with a splash of water to fluff the grains back up.

FAQs

• Can I use brown rice? Yes, brown rice works well, but stick to a 1/2 cup serving size to keep it low FODMAP.
• Is soy sauce low FODMAP? Yes, standard soy sauce is low FODMAP, but use gluten-free tamari if you are also avoiding gluten.
• What other veggies can I add? Bok choy leaves (green parts), bamboo shoots, and baby corn are excellent safe additions for variety.

Nutrition

• Calories: 280
• Total Fat: 10g
• Saturated Fat: 2g
• Cholesterol: 95mg
• Sodium: 520mg
• Total Carbohydrate: 40g
• Protein: 8g

Try More Recipes:

• Low FODMAP Chicken Tenders Recipe
• Low FODMAP Chicken Skewers Recipe
• Low FODMAP Chicken Piccata Recipe