FODMAP friendly fried rice

If you’re familiar with my Instagram account, the picture component of this FODMAP friendly fried rice recipe is something you will already have seen. Numerous times in different bowls and on different backdrops. One such backdrop was a Japanese newspaper which was, as it turns out, advertising male prostitution. They say all publicity is good publicity, so I feel I’ve still come out a winner. And perhaps so has the Japanese male prostitute industry.

This is a dead simple recipe for a gluten free, vegetarian FODMAP friendly fried rice. Add vegetables, condiments, fancy toppings as you see fit. Would go nicely with a few salt and pepper tofu cubes, if you’re into ~fusion food~

FODMAP friendly fried rice (that is also gluten free and vegetarian) from

FODMAP friendly vegetarian fried rice

FODMAP friendly, gluten free, vegetarian
Prep Time20 mins
Cook Time25 mins
Total Time45 mins


FOR THE FODMAP FRIENDLY FRIED RICE (serves 2-4 depending on appetite):

  • 1 cup white rice
  • 2 medium carrots
  • 1 bunch broccolini
  • 2 bunches pak choi
  • whatever other vegetables you want to chuck in it's pretty veg packed as is
  • 4 eggs
  • Salt and pepper I like to use white pepper in this instance
  • 3 + tablespoons peanut oil
  • 15-20 g freshly grated ginger
  • 2 tablespoons Tamari


  • Coriander
  • Fresh red chilli
  • Lime pieces
  • An extra fried egg
  • Toasted peanuts probably horribly inauthentic but still delicious



  • Fill a large pot with water, and then bring it to the boil. Once boiling, add your rice, and continue to cook, turning down the heat slightly until the rice is done. You can use the absorption method if you desire, but I tend to fuse my pot and rice together whenever I try.
  • Add a splash of oil to a saucepan over a high heat. Whisk your eggs in a medium bowl, adding a generous pinch of salt and pepper (I like to use white pepper.) Once the eggs are completely whisked and the whites are mixed in, add the eggs to the hot pan, and scramble. Leave them a little underdone, and set aside.
  • In a wok or large saucepan, add 1-2 tablespoons of peanut oil, and fry your hardest vegetable first (generally carrot.) Continue in this fashion until all the vegetables are cooked. Remove them from the pan.
  • Add a splash more of peanut oil and the grated ginger. You can add a teaspoon of sugar here if you fancy. Once it is fragrant, add the vegetables back in, followed by the rice. Turn the heat up to high and stir thoroughly to combine, before splashing over the Tamari and adding the egg.
  • Continue mixing until combined and steaming hot. Serve with chopped chilli, and any host of the optionals listed above.

FODMAP friendly fried rice (that is also gluten free and vegetarian) from


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