Low FODMAP Smoky Paprika Fried Rice
Fried rice is one of those deeply satisfying weeknight meals that can feel totally off-limits when you're navigating a low-FODMAP lifestyle — but this version is built from the ground up to work. Garlic-infused oil delivers that rich, savory depth you'd normally get from whole garlic and onion, without the fructans that cause trouble, and only the green tops of the scallions are used for the same reason. The smoked paprika and cumin give every grain of rice a warm, slightly smoky coating that smells incredible the moment it hits the hot pan. Day-old cold rice is the secret to getting those crispy, slightly chewy bits that make fried rice so craveable — fresh rice just turns to mush. Tamari steps in for regular soy sauce, keeping things gluten-free and gut-friendly without sacrificing any of that umami punch. Scrambled eggs folded right into the rice add protein and richness, and the whole dish comes together in under 20 minutes for four people. It's the kind of bold, colorful dinner that makes eating carefully feel like anything but a compromise.
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Learn more →Ingredients
4 servings
- 3 cups cooked white rice, day-old and cold
- 2 tbsp garlic-infused oil, divided
- 1 medium red bell pepper, diced
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 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.
- 1 ½ tsp smoked paprika
- ½ tsp ground cumin
- 2 large eggs, beaten
- 2 tbsp tamari
- 1 tsp sesame oil
- ¼ tsp salt, or to taste
- ¼ tsp black pepper, or to taste
For serving
- 1 tsp toasted sesame seeds (optional)
Instructions
- 1
Heat 1 tablespoon of the garlic-infused oil in a large skillet or wok over high heat until shimmering. Add the diced red bell pepper and cook, stirring occasionally, until softened and lightly charred at the edges, about 3–4 minutes.
- 2
Add the remaining 1 tablespoon garlic-infused oil to the skillet. Add the cold rice and press it into an even layer. Let it cook undisturbed for 1–2 minutes until the bottom begins to crisp, then stir and toss to break up any clumps.
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