FODMAP Friendly Fried Rice

This dish is a staple in our kitchen because it’s just so versatile!

You can really pack the veggies in and easily customize it based on what you personally can tolerate and what you have in your fridge.

Keep it low-FODMAP and focus on carrots, bell peppers, zucchini, eggplant, or bean sprouts.

If you can tolerate them, add in some onions, garlic, mushrooms, broccoli, or peas.

Did you know that the green tops of spring onions are low-FODMAP? So top your bowls with confidence that you’re getting all the flavour without fear of a flare!

You could also reduce (or remove) the eggs and substitute in another source of protein – cooked chicken, shrimp, tofu, etc.

Make the rice the day before for the best texture.

This recipe stores well, so double up and have the leftovers the next day! (Store in an airtight container in the fridge for up to 2 days.)

FODMAP Friendly Fried Rice

Prep Time 5 minutes
Cook Time 20 minutes
Course Main Course
Servings 2 Servings


  • 100 g brown rice uncooked
  • 300 g veggies of your choice finely diced
  • 3 eggs large
  • 1 tbsp garlic infused olive oil
  • 3-4 tbsp soy sauce gluten-free, low-sodium
  • salt & pepper to taste
  • 2 spring onions chopped
  • 2 tsp sesame seeds
  • 2 tsp toasted sesame oil


  • Cook the rice the day before and store in the fridge in an airtight container. (Missed this step? Make the rice fresh following the packet instructions; will be a bit more moist.)
  • Warm ⅔ of the garlic infused oil in a wok or large frying pan. Cook your veggies until tender.
  • Meanwhile, in another pan, warm the remaining 1/3 of the oil and scramble the eggs.
  • Add the pre-cooked rice and soy sauce into the pan with the veggies. Cook until liquid is absorbed and the rice is starting to get crispy.
  • Stir in the scrambled eggs. Season with salt and pepper.
  • Plate up and garnish with spring onions, sesame seeds, and sesame oil. Enjoy!
Keyword Dairy Free, Gluten Free, Vegetarian


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Healthfully Heather
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