Low FODMAP Fried Rice
Fried rice is one of those takeout cravings that can feel completely off-limits when you're managing a sensitive gut — between the garlic, onion, and mystery sauces, restaurant versions are basically a minefield. This one is built from the ground up to be genuinely gut-friendly without sacrificing any of the smoky, savory satisfaction you're after. Garlic-infused oil delivers all that deep, aromatic flavor without the fructans, and only the green tops of the scallions make it into the bowl, keeping things safely within tested thresholds. Day-old cold jasmine rice is the secret weapon here: it fries up with crispy, slightly toasted edges instead of turning into a sticky clump, which is exactly what you want from a proper wok dish. Tamari stands in for regular soy sauce, keeping it wheat-free while still delivering that rich umami punch alongside sesame oil and fresh ginger. The scrambled eggs get cooked right in the center of the wok and folded into the rice, so every bite has a little of everything. It serves four, comes together fast over high heat, and tastes like something you'd order — not something you settled for.
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Learn more →Ingredients
4 servings
- 3 tbsp garlic-infused oil, divided
- 2 medium carrots, peeled and diced small
- 1 medium red bell pepper, diced small
Ingredient noteA serving of up to about 1/3 of a red bell pepper is low in FODMAPs. This recipe contains only about 1/4 of a red bell pepper per serving, making it likely Low FODMAP. If you prefer to always avoid red bell pepper, please tap it and change its rating to Red.
- 4 cups cooked jasmine rice, day-old and cold
- 3 large eggs, lightly beaten
- 3 tbsp tamari
- 1 tbsp sesame oil
- 1 tsp fresh ginger, finely grated
- ¼ tsp white pepper
- 6 scallions, green tops only, thinly sliced
Ingredient noteThe green parts of scallions are low in FODMAPs. Avoid the white bulb which is higher in FODMAPs.
For serving
- 1 tsp sesame seeds (optional)
Instructions
- 1
Heat a large wok or 12-inch skillet over high heat until a drop of water evaporates on contact. Add 1 tbsp of the garlic-infused oil and swirl to coat. Add the carrots and bell pepper and cook, stirring frequently, until the carrots are just tender and the edges of the pepper are lightly charred, about 4–5 minutes. Transfer the vegetables to a plate and set aside.
- 2
Return the wok to high heat and add 1 tbsp of the garlic-infused oil. Add the cold rice and press it into an even layer. Let it cook undisturbed for 1–2 minutes until the bottom layer is lightly toasted, then stir and toss to break up any clumps, continuing to cook until the rice is heated through and slightly crisp at the edges, about 3–4 minutes total.
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