
Low FODMAP fried rice
Low FODMAP fried rice, I love it! When I stayed with a host family in Vietnam for six weeks in 2014, this was my breakfast almost every day.
Admittedly, after eating this every morning for six weeks, I was happy to eat something else again. But eating this low FODMAP fried rice every now and then is delicious!
This recipe was originally published in 2022 and was updated in January 2025.

What is fried rice?
Fried rice is, as the name suggests, cooked rice that is fried afterward. This dish is often made from leftover rice that is fried in a wok or skillet. This makes the rice wonderfully crispy.
In the household where I stayed in Vietnam at the time, the leftover rice from the night before was used in the morning to make fried rice for breakfast.
Usually, the rice is mixed with eggs and you can also add different kinds of vegetables and a protein source, if you wish, such as chicken or shrimp.
Fried rice can be eaten as a main course, but is also a perfect side dish.
This time I made a simple basic recipe for low FODMAP fried rice, which you can vary with.

How to make the perfect low FODMAP fried rice
You have to know how to prepare fried rice successfully. Therefore, I have a few tips for the most perfect fried rice:
- Make sure you use rice that has been cooked the day before and that is cold. Making fried rice with warm rice does not work. Then it becomes a sticky mess.
- Suddenly craving fried rice, but don’t have cooked rice? Then you can boil some rice, drain and let it cool for a while.
Then spread it out on a baking sheet, cover it with cling film, and put the baking sheet in the freezer for about 15 minutes or in the fridge for about 30 minutes. - Do not use sticky rice or sushi rice, but choose a long-grain type of rice. For example basmati rice or pandan rice. This rice will not stick so quickly.
- Rinse the rice with cold water before cooking it.
- Use butter instead of oil. Oil is often used to fry the rice. I prefer to use butter, because it browns the rice nicely. Butter is suitable for the low FODMAP diet.
- Make sure your wok or pan is hot before adding the butter. Fry the rice over high heat.

Fried rice variations
My recipe is a basic recipe for fried rice with only egg and some vegetables, but you can of course vary with this dish. A few ideas:
- Fried rice with more vegetables: in addition to the carrot and green beans, add other low FODMAP vegetables to your rice.
For example red bell pepper (up to 43 grams per serving), green pepper (up to 200 grams per serving), or bok choi (note: not to be combined with green beans, because both contain sorbitol, so choose 1 of the 2). - Fried rice with chicken: fry some chicken thigh or chicken breast in cubes in a separate pan while you prepare the fried rice. Cut the chicken into small pieces and stir it into the rice.
- Fried rice with shrimp: fry shrimp in a separate pan while you make the fried rice. Stir this through the rice.
- Fried rice with tofu: you can find this recipe on the blog.
Frequently Asked Questions about the low FODMAP fried rice
Yes, definitely! In my opinion, this fried rice actually tastes even better after a night in the fridge. You can store the fried rice for 2 days in an airtight container in the fridge. You can also freeze it and keep it for about 3 months. However, I do think it loses a bit of its flavor after it has been frozen compared to when it’s fresh.
This recipe is gluten-free, except for the soy sauce I add to the fried rice. If you replace the soy sauce with a gluten-free soy sauce, then this dish will be completely gluten-free.


Low FODMAP fried rice
- Total Time: 20 min
- Servings: 4 1x
- Diet: Vegetarian
Description
A basic recipe for low FODMAP fried rice with egg and vegetables. Easy to make, vegetarian and delicious as a main or side dish.
Ingredients
- 400 g (2 cups) basmati rice (or another long-grain rice), measured uncooked
- 200 g (7 oz) green beans
- 2.5 tbsp butter
- 2 eggs, scrambled
- 2 tbsp lactose-free milk
- 200 g (7 oz) carrots, in thin slices
- 3 stalks of spring onion, the green part only, in rings
- 3 tbsp soy sauce (use gluten-free soy sauce if you have to eat strictly gluten-free)
Instructions
- Make sure you have cooked the rice a day in advance and that it has cooled down well. Didn’t cook rice beforehand? Then see the tips above this recipe.
- Clean the green beans by cutting off the ends. Cut into small pieces.
- Bring a pan of water to the boil and add the green beans with a pinch of salt. Boil for 6 minutes and drain. Set aside.
- Heat 1/2 tbsp butter in a wok or large frying pan.
- Beat the eggs in a bowl with the lactose-free milk and beat well.
- Add the eggs to the pan and keep stirring continuously until you have scrambled eggs.
- Place the scrambled eggs in a bowl and set aside.
- Add another tablespoon of butter to the pan and heat the pan until the butter has melted.
- Add the green beans and carrots and cook for about 5 minutes until the vegetables are tender.
- Add the final tablespoon of butter to the pan and wait until it has melted.
- Add the rice, soy sauce and spring onion to the rice and mix very well.
- Increase the heat slightly and cook the rice for about 4 minutes, stirring frequently.
- Finally add the scrambled eggs and stir everything together.
- Serve right away.
Notes
Store: the fried rice stays good for 2 days. Keep it in the fridge and store it in a closed container.
- Prep Time: 5 min
- Cook Time: 15 min
- Category: Dinner
- Method: Frying
- Cuisine: Asian
Nutrition
- Serving Size: 1 serving (1/4 of the recipe)
- Calories: 483
- Fat: 10
- Carbohydrates: 83
- Fiber: 5
- Protein: 14
5 Comments
Lekker recept!
This was the best fried rice recipe I’ve ever made! Added finely chopped red pepper with the veggies to cook and added chopped leftover poached shrimp from New Year’s Eve. The butter made a big difference in flavor. Thank you!!
So happy to hear that! You’re welcome Karen 🙂
My son’s girlfriend is doing lowfod and visiting me for three weeks. Thank you for helping me feed her!
Happy to hear that my recipes are helpful!