Low FODMAP nasi goreng
When I was younger, nasi goreng was one of my favorite meals. My mum used to make a delicious nasi goreng with a store-bought spices mix.
We would serve the nasi with a slice of ham and a fried egg on top and onions, pickles, and sour cucumbers on the side.
And if we were lucky some prawn crackers too. She would usually make a large pan and almost always we ended up eating all of it with the four of us. We loved it!
When I started to eat low FODMAP, I couldn’t eat my mum’s nasi goreng anymore, but luckily it was quite easily adaptable to a low FODMAP version. I am excited to share my recipe for low FODMAP nasi goreng with you!
This nasi goreng recipe is very easy to make in large amounts. We often serve it on birthdays, by simply multiplying the ingredients by 3 or 4 (or more, depending on how many guests you have).
Or I make a double portion and freeze one so that I have a low FODMAP meal ready on days that I don’t have time to cook.
You can easily multiply the ingredients by 2 or 3 by clicking x2 or x3 on the recipe card, on the right side of the ingredients.
Nasi goreng spices mix
I made my own nasi goreng spices mix and that was very easy. I am actually quite happy that I cannot buy readymade spices mixes anymore.
If I look at the ingredients of the nasi goreng spices mix that my mum used to buy, I am glad that I make my own spices mix that has ingredients that I all recognize.
This is a delicious low FODMAP nasi goreng with simple and fresh ingredients!
These are the spices that I use in the nasi goreng:
- 1 tbsp cumin
- ½ tsp laos (ground galangal)
- ½ tsp turmeric
- ½ tsp ginger
- Pepper
- Salt
Often, a classic nasi goreng recipe also contains onion and garlic. For my low FODMAP nasi goreng, I use the green part of spring onion as a replacement for onion.
I fry the chicken in garlic-infused olive oil. This gives the dish some garlic and onion flavor, without getting a tummy ache.
Low FODMAP nasi goreng step-by-step
We start by marinating the chicken thigh in a mix of sweet soy sauce and chili paste (sambal)
Chopping up the veggies
Frying the chicken and the veggies
Adding the spices mix and the cooked rice.
I love to serve my nasi goreng with sour cucumbers, pickles (make sure no onion has been added), a fried egg, and some plain prawn crackers.
Looking for a low-carb version of this recipe? I also have a recipe for carrot nasi goreng on the blog!
Print
Low FODMAP nasi goreng
- Total Time: 1 hour
- Servings: 3 1x
Description
Simple homemade low FODMAP nasi goreng with marinated chicken thigh, bacon, veggies and a homemade spices mix. Gluten-free and lactose-free.
Ingredients
For the nasi:
- 250 g (1 1/8 cup) white rice (I used basmati rice)
- 1 bok choy
- 1 green bell pepper*
- 2 medium-sized carrots
- 2 stalks spring onion (only the green part)
- 300–400 g (10 – 14 oz) chicken thigh, cut into pieces
- 75 g (3 oz) bacon pieces (optional)
- 2 tbsp sweet soy sauce
- ½ tsp sambal oelek (chilli paste)
- 1 tbsp garlic-infused olive oil
- 3 eggs
For the spices mix:
- 1 tbsp cumin
- ½ tsp laos
- ½ tsp turmeric
- ½ tsp ginger
- Pepper
- Salt
Instructions
- Boil the rice according to the instructions on the package. Put the rice back into the pan after draining it. Put the lid on and put it aside.
- Mix the sweet soy sauce together with the sambal in a bowl. Add the pieces of chicken thigh, stir and leave it to marinate for 20 minutes.
- In the meantime cut the bok choy, bell pepper, carrot and spring onion into pieces.
- Heat some garlic-infused olive oil in a pan and fry the chicken thigh and bacon pieces until cooked.
- Add the bell pepper and the carrots and fry for a few minutes. Then add the spring onion and the bok choy too. Stir together and fry until all vegetables have softened.
- Mix the spices for the spices mix together in a bowl and add to the pan. Stir everything together.
- Add the rice and stir everything together again. Taste the nasi and, if necessary, add some extra spices, salt, sambal or sweet soy sauce.
- Fry the eggs in another pan and serve them with the nasi.
Notes
*Green bell pepper is low FODMAP up to 75 g per serving. Red bell pepper is low FODMAP up to 43 g per serving. So if you want to use red bell pepper, make sure you stick to the serving size of 43 g per serving.
You can vary the vegetables in this recipe or add some extra vegetables. For example: bean sprouts, zucchini (max. 60 g per serving) or the green part of leeks.
Great to serve with sour cucumbers, a slice of ham and a fried egg, pickles (make sure no onion has been added) and/or natural prawn crackers (make sure no high FODMAP ingredients have been added)
- Prep Time: 20 min
- Cook Time: 40 min
- Category: Dinner
- Method: Cooking
- Cuisine: Indonesian
Together we go for a calm belly!
Subscribe to the Karlijn's Kitchen e-mail newsletter for more tips and recipes and receive the ebook 10 things I wish I had known when I started the FODMAP diet for free!
Will you let me know if you have made this recipe? I would love it if you would let me know what you think about the recipe by leaving a comment and a rating below. You can also share your creations with me by tagging me on Instagram @karlijnskitchen or by using the hashtag #karlijnskitchen.
3 Comments
I am not familiar with a spice called Laos. Does it go by another name? The recipe looks great, and I would like to try it. Is there perhaps something else I could use instead?
Sorry, I think laos is the Indonesian name and the one we also use in Holland. In English it is called alpinia galanga or thai ginger, does that help?
Always makes me happy to see a fried egg on top of a steaming pile of nasi goreng!
★★★★★