Monday, February 11, 2013

Low-FODMAP Chinese Fried Rice

Chinese fried rice, carrots, green onions, eggs, gluten-free, low-fructose

Last week's Sesame Chicken with Spinach got me craving more Chinese food. I remembered that I always used to make fried rice for my lunches and decided to try making a low-fructose and low-FODMAP version. It turned out pretty good, so I thought I would share it.

As with all of my recipes, you can leave out any ingredient that doesn't work for you. I say this because I did use green onions, but only the green tops. I really like fried rice with at least a little onion flavor to make it taste more like what you would get at a restaurant, but it is entirely optional. So far the small amount of green onion that I used seems to have agreed with me. However, this dish is perfectly flavorful without the green onions.

Chinese fried rice, carrots, green onions, eggs, gluten-free, low-fructose

Most fried rice recipes call for only a couple of eggs, but I like to use more eggs to get more protein in my diet. This fried rice is seasoned with gluten-free tamari sauce and toasted sesame oil. I didn't really measure how much salt and pepper I used, I just added until it tasted good. You can also add some sauteed chicken to make this Chicken Fried Rice!

                                                                                                                                              print recipe
Chinese Fried Rice
Low-FODMAP, Gluten-Free, Low-Fructose
serves 4
Chinese fried rice, carrots, green onions, eggs, gluten-free, low-fructose


3 cups cooked rice (I cooked up 2 cups of instant rice)
2/3 cup finely chopped carrots
cooking spray
4 large eggs
3 tablespoons gluten-free tamari sauce
2 teaspoons toasted sesame oil
2 green onions, green parts only, sliced (optional)
salt and pepper to taste


  1. Place the carrots in a small saucepan with a small amount of water. Cover and simmer over low heat until tender, about 5 minutes. Drain.
  2. Spray a large nonstick skillet with cooking spray and heat over medium-low heat.
  3. In a medium bowl, whisk the eggs and season with salt and pepper.
  4. Pour the eggs into the skillet and cook while scrambling.
  5. When eggs are firm, stir in the rice, carrots, tamari sauce, sesame oil and optional green onions. Season with salt and pepper to taste. Stir well to combine. Serve.


  1. WOW, this fried rice is so good! I added chicken cooked in coconut oil, and I wish I had green onions in my fridge because I think that's all it needs to be perfect. I hope you don't mind- I plan on raving about this recipe on my own blog and will link back here.

    1. I'm so glad you liked it! Thanks for sharing on your blog. I'm now a follower! :)