Have you been craving your favourite takeout foods? Packed with savoury flavours, this quick and easy low FODMAP fried rice is so good you’ll forget it’s low FODMAP!
Now that we’re in full-blown moving mode, I’m craving all my favourite comfort foods. Growing up, my family’s go-to takeout treat was always Chinese food. So now that I’m eyeball-deep in moving stress, all I want is some good old fashioned fried rice.
Lucky for me, this low FODMAP fried rice recipe is ready in minutes and tastes like the real deal. So I can send myself a little comfort without messing up my tummy.
Keep It FODMAP Friendly
This low FODMAP fried rice will keep your taste buds and your tummy happy! Check out the notes below for tips on keeping this recipe FODMAP friendly.
First up, rice. Monash University has listed white rice as low FODMAP in servings of 1 cup (190 g), cooked. But they don’t list a maximum serving size.
Monash has explained on their blog that foods with no limit can be eaten in large portions without pushing the average person with IBS over their FODMAP threshold. So you can add more rice if you’re feeling hungry.
Next up, peas. According to the Monash app, peas are low FODMAP in servings of 1 tbsp (15 g). Servings of 2 tbsp or more are high in the FODMAP GOS.
We’ll be using 1/4 cup of peas, total. This works out to 1 tbsp per serving. This is within Monash’s recommended range.
We’ll also be using carrots. According to Monash, carrots don’t have any detectable FODMAPs. So you can have as much as you’d like without contributing to your FODMAP load.
Next up, eggs. Since eggs are a protein, they don’t have any FODMAPs. So they won’t contribute to your FODMAP load.
This recipe also calls for vegetable oil and sesame seed oil. Most oils contain fats, not carbohydrates. So they don’t have any FODMAPs.
Last but not least, soy sauce. According to the Monash app, soy sauce is low FODMAP in servings of 2 tbsp (42 g) per sitting. We’ll be using 1 tbsp, which works out to 21 g per serving. This is well within Monash’s recommended range.
Wondering how this low FODMAP fried rice stacks up? Check out the notes below to see how many FODMAPs are in one serving of this low FODMAP fried rice.
Fructose = 0
Lactose = 0
Fructans = 0
GOS = 1
Polyols = 0
Want to try this low FODMAP fried rice? Don’t forget to PIN THIS RECIPE for later!
Do you have takeout on the brain? This low FODMAP fried rice is easy on your taste buds and your tummy!
- 1 tbsp vegetable oil
- 1 egg
- 0.25 cup frozen peas
- 0.25 cup carrots (chopped)
- 2 cup white rice (cooked)
- 1 tbsp sesame oil
- 1 tbsp soy sauce
Heat your vegetable oil in a large frying pan over medium heat. Crack your egg into the pan, stirring constantly to break it apart as it cooks.
Add the peas and carrots and cook until they become soft. Then add the rice and cook until it's heated through.
Remove the pan from the burner, and add the sesame oil and soy sauce. Toss to coat evenly. Serve warm.
This low FODMAP fried rice is the ultimate comfort food. If you like this recipe, don’t forget to share it! Together we’ll get the low FODMAP diet down to a science!
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© 2019 Amy Agur – The FODMAP Formula
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