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Vegetable Fried Rice

Low FODMAP foods - Vegetable fried rice

There is something so satisfying about a bowl of fried rice but I rarely order it out.  I find it typically too greasy and heavy even though I’m always craving it.  The angel on my shoulder usually wins on this one because I know it’s not worth the stomachache that will surely ensue.  This take on traditional fried rice is much lighter and filled with so many low FODMAP foods.  Plus no one will know it’s brown rice and not white….see how sneaky I am?!  Feel free to add proteins like tofu, chicken or shrimp to this dish like I typically do.

Sauteed vegetables & eggs

Looking for other Asian inspired recipes to complete your meal?  Check out some of my favorites: Dumplings, Cucumber Salad and Green Beans.

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Low FODMAP foods - Vegetable fried rice

Vegetable Fried Rice

  • Author: Fit Fab FODMAP
  • Prep Time: 10 minutes
  • Cook Time: 12 minutes
  • Total Time: 22 minutes
  • Yield: 4 servings 1x
  • Category: dinner
  • Cuisine: Asian


A healthified version of the classic fried rice without the garlic and onion!


  • 3 Tablespoons Sesame Oil
  • 2 Tbsp Green Onion, diced
  • 1/2 Cup Carrots, diced
  • 1/2 Cup Red Pepper, diced
  • 1 Cup Spinach
  • 2 Eggs
  • 4 Cups Cooked Brown Rice
  • 1/4 Cup Tamari (or soy sauce if not gluten-free)
  • 1/2 Lime Juice
  • Basil & Cilantro for Garnish


  1. In a large nonstick skillet or wok, heat sesame oil on medium-high heat. Saute green onions for about 2-3 minutes.
  2. Add in vegetables to pan and saute for an additional 4-5 minutes, until vegetables begin to get tender.
  3. Crack both eggs into the pan and incorporate well until mixture begins to scramble. Combine the brown rice and tamari sauce to the pan and mix well until rice begins to gently fry approximately 3-4 minutes.
  4. Remove from heat and squeeze lime juice and optional cilantro and basil garnish.

Keywords: fried rice recipe, fodmap safe rice recipe, fodmap rice recipe

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