Low FODMAP Greek Oregano Fried Rice

Total time22 min

Prep time10 min

Cook time12 min

Fried rice gets a sun-drenched Mediterranean makeover here, with garlic-infused olive oil, dried oregano, bright lemon, and crumbled feta turning a humble weeknight staple into something genuinely craveable. The whole dish comes together in one skillet in well under 30 minutes, serving four people with minimal cleanup. Managing a low-FODMAP diet can make takeout-style fried rice feel off-limits — onion and garlic are hiding in almost every version — but this recipe sidesteps those triggers thoughtfully. Garlic-infused olive oil delivers that deep, savory backbone without any garlic solids, and only the green tops of scallions are used, keeping the allium flavor while staying within safe limits. The cold day-old rice is key: it fries up with crispy edges and distinct grains rather than turning mushy, and the portion lands comfortably within the threshold for cooked white rice. A splash of tamari and fresh lemon juice tie the Mediterranean herbs to the umami base in a way that feels cohesive and a little unexpected. Finished with aged feta — low in lactose and compliant at this serving size — and optional fresh parsley, this is the kind of bowl that makes the whole approach feel less like restriction and more like a genuinely good dinner.

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Ingredients

4 servings

3 cups cooked long-grain white rice, day-old and cold
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3 tbsp garlic-infused olive oil
4 scallions, green tops only, thinly sliced
Ingredient note
The green parts of scallions are low in FODMAPs. Avoid the white bulb which is higher in FODMAPs.
1 medium red bell pepper, diced
Ingredient note
A 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.
2 tsp dried oregano
½ tsp dried thyme
2 large eggs, lightly beaten
1 tbsp tamari
1 tbsp fresh lemon juice
½ tsp lemon zest
¼ tsp salt, or to taste
¼ tsp black pepper
⅓ cup crumbled feta cheese

For serving

2 tbsp fresh flat-leaf parsley, roughly chopped (optional)
lemon wedges, for serving (optional)

Instructions

1
Break up the cold rice with your hands or a fork so there are no large clumps, then set aside. In a small bowl, stir together the tamari, lemon juice, and lemon zest.
2
Heat 2 tablespoons of the garlic-infused olive oil in a large (12-inch) skillet or wok over high heat until shimmering. Add the diced red bell pepper and cook, stirring occasionally, until slightly softened and beginning to char at the edges, about 3 minutes.

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