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FODMAP friendly vegetarian fried rice

FODMAP friendly, gluten free, vegetarian
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Prep Time 20 mins
Cook Time 25 mins
Total Time 45 mins
Servings 4 serves


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

  • 1 cup white rice
  • 2-3 tablespoons peanut oil
  • 15-20 g freshly grated ginger
  • 1/2-1 tablespoon Tamari
  • 2 medium carrots
  • 1 bunch bok choi
  • 1 bunche pak choi
  • 1/4 - 1/2 cup frozen peas, defrosted (optional)
  • 1 egg per person
  • Salt and pepper I like to use white pepper in this instance


  • Fresh red chilli
  • Lime pieces
  • An extra fried egg



  • 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.
  • Once the rice has cooled enough to handle, lay it out on a baking sheet to dry out a bit. Break up any clumps with your hands.
  • Add a splash of oil to a wok or pan (see notes) over a super high heat. Add 1-2 tablespoons of peanut oil, and fry your carrot until golden and crispy. If you're using any other hard vegetables, add them here.
  • 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 rice and use a spatula to keep it moving over the high heat.
  • Add the tamari - just enough to lightly colour the rice. Add a pinch of fine salt, and adjust for taste (remembering there will be added vegetables.) Add the vegetables in, one variety at a time, stirring continuously as you work.
  • If you're using eggs, move the fried rice to the side of the wok and add a dash of extra oil. Crack the egg into the middle of the wok (without getting too much rice in it) and use the spatula or a fork to roughly scramble the egg. Move it around the wok until it begins to set up, then use the spatula to break it into small pieces and stir it through the rice. You can also add an egg on top, if you'd prefer (I do both!)
  • Serve with some red chilli and condiments of choice. Can be frozen, but take care to reheat it adequately.
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