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Easy, budget-friendly Low FODMAP recipes the whole family will love!

Low FODMAP Chicken Fried Rice

Servings: 4 Total Time: 25 mins
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This one-pan Low FODMAP Chicken Fried Rice is high-protein, veggie-packed, and easy on the stomach—ideal for busy families!
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A family-favourite takeout fake away! This gluten-free, gut-friendly fried rice is the perfect way to use up leftovers and keep your tummy happy.

Low FODMAP chicken fried rice

Low FODMAP Chicken Fried Rice

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Prep Time 10 mins Cook Time 15 mins Total Time 25 mins Servings: 4 Estimated Cost: £ 1.50

Description

This Low FODMAP Chicken Fried Rice is the perfect quick and easy weeknight dinner for families or anyone following an IBS-friendly diet. Made with simple, budget-friendly ingredients, this one-pan meal is packed with protein, veggies, and flavour, without the high-FODMAP triggers! Using leftover rice makes it even easier, and you can customize it to your family’s taste. A healthier, homemade takeout alternative that’s gluten-free, dairy-free, and perfect for sensitive tummies!

Ingredients

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Instructions

  1. Heat 1 tbsp garlic-infused oil, ginger and 1/2 of soy sauce in a large pan or wok over medium-high heat. Add the diced chicken, season with a pinch of salt and pepper, and cook for 4-5 minutes until golden brown and fully cooked through. Remove from the pan and set aside.
  2. In the same pan, add the remaining 1 tbsp garlic-infused oil and the carrots and spring onion. Cook for 2-3 minutes, stirring occasionally. Add the peas, green beans and cook for another 2 minutes until just tender.
  3. Push the veggies to one side of the pan and pour in the beaten eggs. Scramble them lightly until just set, then mix them with the vegetables.
  4. Add the cooked rice to the pan, breaking up any clumps with a spoon. Stir everything together and cook for 2-3 minutes, allowing the rice to crisp slightly.
  5. Drizzle in the remaining gluten-free soy sauce (tamari) and sesame oil, tossing everything to combine evenly. Add the cooked chicken back in and stir well.
  6. Garnish with chopped green onion tops and serve hot.
Keywords: Low FODMAP chicken fried rice, IBS-friendly fried rice, gluten-free chicken fried rice, gut-friendly dinner recipes, quick and easy low FODMAP meals, budget-friendly family meals, dairy-free fried rice, takeout-style fried rice, easy low FODMAP recipes

Tips for the Best Low FODMAP Chicken Fried Rice

✅ Use Day-Old Rice – Fresh rice can get too sticky; refrigerated rice gives the best texture.
✅ Garlic-Free Flavour Hack – Garlic-infused oil is Low FODMAP and gives a delicious garlicky taste!
✅ Swap the Protein – Try shrimp, tofu (firm, Low FODMAP portion), or beef instead of chicken.
✅ Make It a Meal Prep Staple – Store leftovers in an airtight container for up to 3 days in the fridge.

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How can I make this more kid friendly

Making this recipe kid-friendly is simple! Here are a few easy tweaks to make it more appealing to little ones while still keeping it Low FODMAP and nutritious.

1. Milder Flavour for Sensitive Taste Buds

✔ Skip the sesame oil – Some kids don’t like the nutty taste. Use a little extra garlic-infused oil instead.
✔ Reduce the soy sauce (tamari) – Use just 1 tbsp for a lighter flavour and add a tiny pinch of salt instead.

2. Veggies That Kids Love

✔ Swap peas for zucchini or finely diced red bell pepper – Some kids don’t like peas; zucchini and bell pepper are sweeter and still Low FODMAP.
✔ Grate the carrots – Instead of dicing, grating makes them blend into the rice better (great for picky eaters).

3. More Protein Options

✔ Use shredded chicken instead of diced – Softer and easier for young kids to chew.
✔ Scramble an extra egg – Eggs make the rice richer and creamier, which kids often prefer.

4. Fun Presentation Ideas

✔ Make Fried Rice Cups – Press the rice into muffin tins and bake for 10 minutes at 180°C for fun, easy-to-eat portions.
✔ Serve with a Small Side of Fruit – A few orange slices or a banana makes the meal feel more like a "happy meal" while keeping it IBS-friendly.

 

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