Low FODMAP Stovetop Easy

Low FODMAP 'Better Than Takeout' Chicken Fried Rice

Restaurant-quality chicken fried rice made at home. A one-pan meal with tender chicken, colorful vegetables, and fluffy rice that beats any takeout.

Prep Time
15m
Cook Time
20m
Total Time
35m
Servings
4
Low FODMAP 'Better Than Takeout' Chicken Fried Rice

Instructions

  1. 1

    Heat 2 teaspoons sesame oil and 2 teaspoons garlic-infused oil in a large nonstick wok or skillet over medium-high heat.

  2. 2

    Add chicken and season lightly with salt and pepper. Cook until done, 5-6 minutes. Transfer to a plate and set aside.

  3. 3

    Return skillet to medium-high heat. Add remaining 3 teaspoons sesame oil and 1 teaspoon garlic-infused oil.

  4. 4

    Add carrots and sauté for 3 minutes. Add zucchini and cook until soft, 3-4 minutes.

  5. 5

    Add corn and chives, sauté for 1 minute more.

  6. 6

    Push vegetables to one side of the pan. Pour whisked eggs onto the empty side.

  7. 7

    Season eggs lightly and scramble them. Once cooked, mix with vegetables.

  8. 8

    Return chicken to the skillet along with the cooked rice.

  9. 9

    Add tamari and stir-fry until everything is warmed and coated with sauce.

  10. 10

    Serve immediately.

FODMAP Notes

Uses garlic-infused oil for flavor without FODMAPs. Green scallion tips only (no white parts). Corn is low FODMAP at 1/2 cup per serving. Use day-old cold rice for best results. Gluten-free tamari eliminates wheat concerns.

Tips

  • 💡 Use day-old refrigerated rice for best texture
  • 💡 High heat prevents soggy fried rice
  • 💡 Add a splash more tamari at the table if desired
  • 💡 Works great with shrimp or beef strips instead of chicken
#dinner #chicken #asian #quick #one-pan #gluten-free #dairy-free

Recipe Notes

This homemade fried rice is better than any takeout! The secret is using cold, day-old rice and high heat. The result is perfectly separated grains with just the right amount of char.

Substitutions

  • Protein: Shrimp, beef strips, or tofu
  • Vegetables: Bok choy, bean sprouts, or bell peppers
  • Rice: Any leftover rice works well

Storage

  • Refrigerator: Keeps 4 days
  • Reheating: Stir-fry in a hot pan to restore texture

FODMAP Stacking Note

One serving is low FODMAP. Ensure you use only the green parts of scallions. Corn portion is safe at this amount per serving.

  • Low FODMAP Shrimp Fried Rice
  • Low FODMAP Vegetable Stir-Fry
  • Low FODMAP Chinese Chicken