Low FODMAP Egg Fried Rice Recipe: Dietitian Approved
What we love about this high protein, low FODMAP fakeaway
When you are a beginner on the Low FODMAP diet, "Friday night takeaway" can feel like a minefield. Standard egg fried rice is usually cooked with white onion and garlic, making it a high-risk dish for those with IBS. This recipe delivers that authentic, savoury "wok-charred" flavour by using toasted sesame oil and the green tops of spring onions, giving you a mouth-watering meal that is strictly low FODMAP.
Dietitian Approved: This recipe is from the IBS Coach: FODMAP Diet Plan app. The beginner friendly, complete fodmap plan to feel good again. We highly recommend it.
Meal Prep Friendly: This dish is even better the next day! It’s a perfect "cook once, eat twice" recipe that works beautifully for a quick, reheated low FODMAP lunch.
Why it’s an IBS Friendly Recipe
Spring Onion (Green Part Only): While the white bulbs are high in fructans, the green tops are low FODMAP and perfectly safe. They provide that essential onion flavour without the digestive distress.
Edamame (Soya Beans): Unlike many other legumes, edamame are low FODMAP in servings of up to 90g. They add a boost of plant-based protein and fibre while remaining gentle on the gut.
Peanut Crunch: Salted peanuts add healthy fats and texture. They are a "green light" food on the FODMAP diet, making them a safer choice than cashew-based toppings.
Soy Sauce Strategy: Most standard soy sauces are low FODMAP despite containing small amounts of wheat. However, for those with a strict gluten intolerance, Tamari is an excellent gluten-free substitute that maintains that umami hit.
Egg Fried Rice Low FODMAP Ingredients
Serves: 4
Total Time: 25 minutes
Difficulty: Easy
- 4 eggs
- 200g White Rice
- 8 rashers Unsmoked Bacon
- 1 bunch Spring Onions (Green parts only)
- 4 Carrots
- 200g Frozen Edamame (Soya beans)
- 2 tbsp Toasted Sesame Oil
- 2 tbsp Vegetable Oil
- 4 tbsp Soy Sauce
- 1 Lime (Juice)
- 60g Salted Peanuts
- Optional: Pinch of Chilli Flakes
Step By Step Instructions
1.Cook the rice in plenty of boiling water. Once cooked, add the frozen edamame to the pot for 1 minute to defrost, then drain and leave to cool.
2. Meanwhile, discard the white parts of the spring onion (these are high in fodmaps). Slice the green spring onion into long strands, and finely chop the carrots.
3. Chop the bacon into small pieces.
4. Break eggs into a bowl, season well with salt and pepper, and beat with a fork.
5. Heat the vegetable oil in the pan over medium heat. Add the bacon and carrots, frying until the bacon is golden and the carrots are tender.
6. Heat sesame oil in a non-stick frying pan over a high heat. Add the eggs and push and pull with a spatula until soft and scrambled. Remove from the pan and place in a bowl for use later.
7. Heat vegetable oil in the non-stick frying pan over medium heat. Add bacon and carrots and cook until the bacon is golden.
8. Add spring onions and cook for a minute.
9. Add the rice and scrambled eggs. Season with soy sauce, lime juice and black pepper. Toss together.
10. Serve with salted peanuts, a drizzle of sesame oil, and a pinch of chilli flakes if desired.
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Frequently asked Low FODMAP Questions
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Get the dietitian approved beginner friendly low FODMAP meal plan here!
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Absolutely. Simply omit the bacon and add some firm, cubed tofu or extra edamame for a high-protein vegetarian alternative.
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Using cold, or at least cooled, rice prevents the grains from breaking and becoming mushy in the pan. It ensures that "takeaway" texture where the grains stay separate.
