FODMAP-Friendly Fried Rice

My biggest issue with the FODMAP diet, is how difficult it is to make quick and easy food on the run. Everything seems to take planning, unless you’re happy with some GF pasta, broccoli and egg (which, I won’t lie, is my go-to meal). This fried rice can be made in bulk, and popped in the fridge or freezer to keep you going for the next few days. With so much flavour, you won’t get bored of it either! We’ve subbed in some bok choy to replace the onion crunch, added sesame, and used garlic oil to give some extra flavour.

Serves 4.


  • 2 cups rice
  • 2 medium carrots
  • 1 bok choy bulb
  • 3 eggs
  • 3 rashers bacon
  • 1 cup frozen peas (NOTE: I have previously tested my fructose levels, and found I can tolerate amounts. At the time of writing this, the Monash FODMAP app listed thawed peas as limited at even 1/8 of a cup. You may choose to substitute another vegetable – broccoli, 2 cobs corn (corn is safe at 1/2 a cob per serve), capsicum etc.)
  • Garlic oil*
  • Sesame oil*
  • Soy sauce to serve*

*All optional (but recommended). You may choose to substitute onion oil instead of garlic oil, for instance, or omit the soy sauce entirely.



  1. Pour 3 cups water into a large pan, and combine with rice.
  2. Place on lid, and leave to absorb on low heat for roughly 15 minutes (this may differ depending on your kitchen).
  3. Dice or slice carrots and bok choy thinly.
  4. Dice rashers of bacon.
  5. In a pan, fry bacon until lightly browned and then set to the side.
  6. Mix approximately 3 teaspoons of sesame oil with eggs and whisk briskly.Β 
  7. Cook until base has solidified slightly.
  8. Flip, and shred with chopstick (this sounds far more complicated than it actually is… I have inserted a photo of the process below – a picture is worth a thousand words?). Set to the side to cool. Alternatively, if you’re not like my partner and not someone that does things just for pizzazz, feel free to skip straight to step 9.
    1. DSC_0261
  9. Once the egg has cooled, slice further into small pieces.
  10. Reusing the pan you used (waste not, want not), add a splash of garlic oil and fry the peas, bacon and carrots for a few minutes (until the peas are almost fully cooked)
  11. Add bok choy and egg and fry for a further 2 minutes
  12. Mix in rice, add a further splash of sesame and garlic oil and let simmer for a couple of minutes.**
  13. Serve with a splash of soy sauce.

**I find this is just long enough for me to set the table.

For some reason, when writing this, it turned out to sound far more complicated than anticipated. This recipe is highly, highly flexible – omit the bacon and eggs for a vegan option, or choose to add in/substitute for another meat, such as prawns. Swap out my choice of vegetables for your own (although I highly recommend the carrot and bok choy), it’s easy, although I do find that the sesame oil adds a very welcome flavour.

This recipe is light, tasty, quick and easy to make, and most importantly, a great way to get your vegetable intake without forcing yourself to eat them by themselves! Who said FODMAP had to be boring?

Happy eating!



As always, please feel free to use this recipe, but if you are sharing it online, please credit it back to me as the authorΒ πŸ™‚


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