Getting home late or simply not in the mood to spend much time in the kitchen? I’m glad to share this recipe with you today. Low FODMAP egg fried rice with veggies is a staple in my household, mainly cooked on days when I’m busy with other things. It’s twenty minutes of work maximum and we’re ready for dinner. On top of that, it’s vegetarian and dirt-cheap.
Over the years, I have gone a little overboard with it. It went from a simple (and more traditional) fried rice to this plate with bells and whistles on it. Spices and garnishing, I throw it all in there. I’m sure you have some recipes like this as well.
Love for leftovers
I’m using “leftover rice” for this recipe – in reality, I cook this rice a day ahead, then store it in the fridge. This way the rice is drier and fluffier than if you’d use freshly cooked rice. It crisps up nicely when you fry it. Freshly cooked rice makes for a soggier dish.
Low FODMAP egg fried rice is also a great way to make use of any leftover vegetables that you have lying around. My recipe uses green cabbage and carrots – both cheap vegetables that are available year-round. For added sweetness and color I add red bell pepper to the mix of vegetables.
Ingredients for low FODMAP egg fried rice
The basis of this recipe contains doesn’t contain FODMAPs. This means that you have room to use up any limited FODMAP vegetables you have laying around. Check out the details I have on the ingredients used.
Cooked white rice – The recipe calls for 350 grams of cooked rice, which is about 120 grams uncooked.
Eggs – Essential ingredient for egg fried rice and a cheap source of protein too 🙂
Carrots – No FODMAPS in carrots! I buy them cheaply in big bags at the grocery store.
Cabbage – A head of white cabbage is a great way to cheaply bulk your stir-fry. It is low FODMAP up to 75 grams per serving.
Bell pepper – Red bell pepper is low FODMAP up to 43 grams per serving. You can also use green bell pepper, which is low FODMAP up to 75 grams per serving.
Curry spice blend – I’ve made my own spice blend and used it in this recipe. Click here for the curry spice blend recipe.
Soy sauce – Check the label for any added high FODMAP ingredients. If you have a gluten intolerance, make sure to use a gluten-free soy sauce.
Spring onion – Only the green part of the spring onion is low FODMAP. The white bulb is high in fructans.
Cucumber (optional) – I often use a few slices of cucumber as garnishing.
Leave some for later
When my eyes are too big for my belly, I keep the leftovers in a covered bowl in the fridge. The next morning I’ll have it for lunch cold or briefly heat it in the pan.
Your egg fried rice can also be frozen after preparation. Follow the recipe as usual and stick it in the freezer in an air-tight container. It stays good for three weeks to a month. Let it thaw in the fridge overnight and preferably re-heat it in a pan on the stove.
Low FODMAP egg fried rice with veggies
Ingredients
Instructions
- Peel and finely dice the carrots. Dice the red bell pepper and cut the cabbage into fine strips.
- Put a large skillet on the stove on medium heat. Once the skillet is hot, add a half tablespoon of sunflower oil, carrot, bell pepper and cabbage. Sauté the vegetables for about 5 minutes, or until the vegetables soften. Keep stirring often to prevent them from burning.
- Turn the heat up to medium-high. Add another half tablespoon of sunflower oil to the skillet and add the rice. Sauté for a few more minutes, while stirring occasionally, to let the rice crisp a little.
- Season with the low FODMAP curry spice blend. Stir until combined.
- Beat the three eggs together in a bowl.
- Push the fried rice to the side of the skillet to create a well. Pour the beaten eggs into the well and let the egg settle for 20 seconds. Scramble until the eggs are just cooked and then stir scrambled eggs into the fried rice.
- Divide the egg fried rice over two plates. Cut cucumber slices and spring onion slices to garnish the egg fried rice and serve right away.
Notes
- White cabbage is low FODMAP up to 75 grams per serving (after that, high in sorbitol).
- Red bell pepper is low FODMAP up to 43 grams per serving (after that, high in fructose).
- According to the Monash app, soy sauce is low FODMAP at 2 tbsp per serving. Soy sauce typically contains wheat, so if you’re sensitive to gluten, swap it for a gluten free soy sauce. Check the label to see that no other high FODMAP ingredients such as onion or garlic have been added.
Blogpost and recipe last revisited September 2022.
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