Chicken Fried Rice (Low FODMAP)

I’ve been following a low FODMAP diet for a while now due to medical reasons and this Ginger Chicken Fried Rice is one of my favorite recipes I make. Even if you’re not following a low FODMAP diet, I promise, you’re going to love this delicious chicken fried rice. It’s easy on your stomach and super quick to make. Easily customizable to your dietary needs too.

Ingredients info and Substitutes:

If you do not follow a low FODMAP diet, you can freely add any of the ingredients here. You can also add any vegetables, aromatics you prefer.

But if you’re following a low FODMAP diet, then please read this part so you can customize the fried rice to your liking without adding any tummy troubles.

All the ingredients, and quantities I used for this low FODMAP chicken fried recipe, follow the Monash guidelines (Monash developed the FODMAP diet and is the most reliable source available if you’re following a low FODMAP diet)

Rice:

Day-old rice would be ideal since rice grains dry out in the fridge so they retain the shape when you fry. But if you don’t have old rice, spread your cooked rice on a cookie sheet, let it cool down completely, and air-dry for about 30 minutes. This will make the rice grains firmer in texture.

I use Basmati rice. But any non-sticky rice should work for this. I love to use Jasmine too. Make sure not to add too much water when you cook. I usually cook my rice in a rice cooker with 1 cup washed rice: 1 1/4 cup water ratio. If you’re using an instant pot or a pressure cooker, use 1 cup washed rice: 1 cup water ratio.

Vegetables:

I only use carrots, green beans, the green part of the spring onions, and ginger for this recipe. Carrot is a very popular ingredient among low FODMAPers. I only use 30g but carrot is safe up to 500g.

For green beans, I only use 30g (6 green beans) but it’s safe up to 75g for one serving. If you’d like to add more green beans, you can a few more safely.

Only the green part of the spring onion is low FODMAP up to 75g. I only use 1.5 tbsp of chopped green onions, which is about 3g. You can add more if you prefer.

According to Monash, there are no FODMAPs found in ginger so you can use it freely in recipes. I use 1 tbsp and this adds a nice but not over-powering ginger flavor to the fried rice.

Protein:

Almost all proteins are low FODMAP unless they are pre-seasoned with high FODMAP ingredients. I use thinly sliced chicken. But you can use any other protein of your choice.

Sauces:

I use 1 tsp soy sauce to marinate chicken pieces. Soy sauce is safe up to 42g/ 2tbsp per serving. You can also substitute this with coconut aminos if you’re sensitive to soy sauce. Coconut amino is safe up to 5g/ 1tsp.

For the Rice, I use, Oyster sauce and fish sauce, 1/2 tbsp of each. Oyster sauce is safe up to 1 tbsp per meal. Fish sauce is safe up to 2 tbsp per meal. I also use 1/2 tsp white sugar for the sauce mix. According to Monash, 1/4 cup a meal is safe. The ratio I’ve given works perfectly to get that restaurant fried rice flavor.

What’s a low FODMAP diet?

A low FODMAP diet is a special eating plan designed to help people with irritable bowel syndrome (IBS) and other digestive issues. It involves avoiding foods that are high in certain types of carbohydrates that can be hard to digest, like some fruits, vegetables, dairy, and grains. By reducing these foods, many people find relief from symptoms like bloating, gas, and stomach pain.

People on a low FODMAP diet commonly avoid foods like garlic and onion which to me seemed to be the hardest to eliminate in my diet. If you’ve been following me for a while, you know how much I love garlic and onion in my recipes. The low FODMAP diet is not an everyday diet to follow, so I can hopefully get back to my usual diet soon.

Serving Ideas for Chicken Fried Rice

I like to serve this low FODMAP Chicken fried rice with a fried runny egg.

You can also add a protein as a side dish too. A simple steak is a great option! I also like panko-coated fried pork chops and air-fried chicken wings.

You can serve veggies you like Steamed Broccoli or Bok Choy in a safe serving as well. Or you can make a simple Vegetable chopsouy but with low fodmap ingredients.

Print Recipe

5 from 1 vote

Chicken Fried Rice (Low FODMAP)

Author: Roshani Wickramasinghe Cooking Method: Wok Courses: Dinner, Lunch Recipe Keys: Dairy Free Gluten Free L low fodmap

Difficulty: Beginner Prep Time 10 mins Cook Time 10 mins Total Time 20 mins

Description

For anyone craving a restaurant-quality Chicken Fried Rice that's also gut-friendly, this recipe is perfect for you! So easy to make too! 

Marinate Chicken

Servings

• ¹⁄₃ cup thinly sliced chicken breast or thighs (or any protein of your choice)

• ¹⁄₂ tsp light or regular soy sauce (see description for substitutes)

Stir-Fry sauce

• ¹⁄₂ tbsp Oyster sauce

• ¹⁄₂ tbsp Fish sauce

• ¹⁄₂ tsp white sugar

Other ingredients

• 2 tbsp Avocado oil

• 1 tbsp finely chopped ginger

• ¹⁄₂ of a medium carrot, diced (1/2 a carrot = 30g = 1/4 cup)

• 6 green beans, thinly sliced (6 beans = 30g = 1/4 cup)

• 1.5 cup cooked rice, preferably cold (check the description for more info)

• 1.5 tbsp thinly sliced, green part of spring onions (1 1/2 tbsp = 3g)

Instructions

Marinate Chicken

1. Marinate chicken with soy sauce and set it aside.

   
   if you really love the garlic flavor, you can add a little bit of garlic infused oil to the chicken marinade. garlic infused oil is low FODMAP.

Make the Sauce mix

1. To a small bowl, add Oyster sauce, Fish sauce, and sugar. Stir until sugar dissolves.

   

Make the fried rice

1. Heat a wok until it's smoking hot. Add 1 tbsp of oil. Add chicken and spread it around the wok so every piece touches the bottom. Let it fry untouched for about a minute. Flip the meat and cook until the chicken pieces are all the way cooked through.  Remove the cooked chicken to a separate plate.

   

2. Add 1 tbsp oil to the wok. Add ginger and let it fry in oil for a few seconds. Then add carrot. Mix well and cook for about 30 seconds or until carrots start to soften. Then add green beans. Cook until the color of the green beans turns to a lighter green. 

   

3. Add rice. Mix really well with the vegetables. Then add the cooked chicken. Mix well.

   

4. Add the sauce mix and mix well until all the rice grains are coated with the sauce. Finally, add the spring onions and toss to combine. Turn off the heat and serve hot. 

   

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