If you are craving takeout, this insanely delicious low FODMAP Vegetable Fried Rice will satisfy that craving! It comes together quickly, is packed with vegetables, is FODMAP-friendly, gluten free and dairy free.

Pin Low FODMAP Vegetable Fried Rice Here!

FODY Foods sent me free samples to experiment with for this recipe.  I was not compensated for my time.

When I crave takeout, I typically crave something ethnic.  My cravings usually rotate between Thai, Asian, Indian and Greek food.

What type of takeout food do you crave?

As soon as I received my most recent shipment of goodies from FODY Foods, and saw their new sauces and marinades I knew I HAD to get busy in the kitchen creating some of my favorite takeout meals!  This low FODMAP Vegetable Fried Rice was an instant winner!

low FODMAP Vegetable Fried Rice #lowfodmap #glutenfree #dairyfree #fodyfoods

The trick to getting this fried rice to be “just right” is using leftover rice.  Using leftover rice gives the dish the texture you are craving AND this dish turns into a great way to use food that is on its last leg.  Low FODMAP Vegetable Fried Rice has become my new “clean out the fridge meal!”

low FODMAP Vegetable Fried Rice #lowfodmap #glutenfree #dairyfree #fodyfoods

While making restaurant quality fried rice may seem a bit daunting, this recipe is actually very simple and comes together pretty quickly.

Because it is an absolute “clean out the fridge meal” and comes together so quickly in my mind it is a perfect meal for a Friday night 🙂

Let’s take a look at what is IN this recipe!


  • Cooked and cooled rice: I use brown, but white rice will work here too
  • Garlic infused olive oil: using garlic infused olive oil rather than just garlic allows this dish to have the depth of flavor that garlic brings to the table, but also remain low FODMAP.
  • Eggs: an essential for fried rice! Also a good source of protein and many other vitamins and minerals.
  • Vegetables: I used carrots, broccoli, bell pepper, and zucchini but you can use whatever you have on hand.
  • Sesame Ginger Sauce: this sauce is the perfect amount of ginger (not TOO gingery for those concerned!) and really makes this dish special.

If you are not sensitive to FODMAPs or completing the elimination diet, or if you don’t have some of these special ingredients on hand you can give this dish a try with things you DO have on hand.  Look at the recipe as more of a method and guidelines to follow rather than strict rules.

low FODMAP Vegetable Fried Rice #lowfodmap #glutenfree #dairyfree #fodyfoods

Food Allergies and Intolerances:

This dish is gluten free and dairy free.  It does contain sesame oil and sesame is in the Sesame Ginger Sauce, so if you are allergic to nuts or seeds please be cautious and make adjustments as necessary.

Low FODMAP Vegetable Fried Rice has not been tested for FODMAP content, but all ingredients are used in amounts compliant with the Monash University App.

low FODMAP Vegetable Fried Rice #lowfodmap #glutenfree #dairyfree #fodyfoods

I hope you love this recipe as much as we do!!

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low FODMAP Vegetable Fried Rice #lowfodmap #glutenfree #dairyfree #fodyfoods

Low FODMAP Vegetable Fried Rice

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  • Author: Tara Deal Rochford
  • Total Time: 20 minutes
  • Yield: 2 servings 1x


If you are craving takeout, this insanely delicious low FODMAP Vegetable Fried Rice will satisfy that craving! It comes together quickly, is packed with vegetables, and is FODMAP-friendly, gluten free and dairy free.



1 1/2 cups cooked and cooled rice

1 1/2 tsp Garlic Infused Olive Oil divided

2 eggs, whisked

2 carrots, finely chopped

2 cups vegetables, finely chopped (zucchini, broccoli, bell pepper, whatever you have on hand)

4 green onions, chopped (only use the green part)

1/4 tsp salt

1 inch minced ginger

2 Tbsp FODY Foods Sesame Ginger Sauce

1 tsp sesame oil

1 tsp crushed red pepper flakes


Heat 1 tsp garlic infused olive oil in a large sauté pan over medium high heat. Add the egg and cook until scrambled, stirring occasionally. Transfer the cooked egg to another plate.

Heat the remaining 1/2 tsp olive oil over medium high heat and add the carrots and other vegetables and sauté for about 8 minutes, or until the carrots are soft.

Next, add the cooked and cooled rice, green onions, ginger, salt, and Sesame Ginger sauce and stir the entire dish frequently. Stir for about 3 minutes.

Add the cooked eggs back to the vegetable and rice dish and mix in.

Remove the vegetable fried rice from the heat and stir in the sesame oil and the crushed red pepper flakes.  Serve and enjoy!

  • Prep Time: 5 minutes
  • Cook Time: 15 min
  • Category: dinner
  • Method: stove top
  • Cuisine: asian


  • Serving Size: 1/2 recipe
  • Calories: 366.9
  • Sugar: 6.4 g
  • Sodium: 208.7 mg
  • Fat: 13.0 g
  • Carbohydrates: 50.5 g
  • Fiber: 6.1 g
  • Protein: 13.2 g

low FODMAP Vegetable Fried Rice #lowfodmap #glutenfree #dairyfree #fodyfoods

Looking for other yummy low FODMAP recipes?

low FODMAP Green Chile

low FODMAP Homemade Taco Seasoning 

low FODMAP Cornbread for Two

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