Low FODMAP Chicken Fried Rice

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"It was recently recommended by my Gastroenterologist to follow the low FODMAP diet to try to eliminate what I call gut flare ups. The goal of following a low FODMAP diet is to eliminate foods that cause IBS symptoms and then you slowly introduce high FODMAP foods, one at a time. This helps you determine what foods cause you to have flare ups. I was lucky enough to have coverage to pay for a dietitian, but I find most recipes in the meal plan offered to me so bland, it made it difficult for me to stay on track. So, I researched what was allowed and not, how much of this and that was acceptable and tried my best to develop recipes that worked for me. This low FODMAP recipe is very tasty and it’s a great way to use up that extra cooked rice, I always seem to make too much cooked rice. You can use shrimp or scallops instead of chicken if you like, they all work well in this recipe. If you like heat be generous when you are seasoning the meat with the pepper. When slicing your green onion stems make sure you do not add any of the white parts of the green onion as they are high FODMAP."

Original is 4 servings


  • Serving Size: 1 (328.8 g)
  • Calories 576.8
  • Total Fat - 32.9 g
  • Saturated Fat - 8.1 g
  • Cholesterol - 146.4 mg
  • Sodium - 1007 mg
  • Total Carbohydrate - 35.5 g
  • Dietary Fiber - 1.8 g
  • Sugars - 0.9 g
  • Protein - 34.1 g
  • Calcium - 74.9 mg
  • Iron - 3.1 mg
  • Vitamin C - 3.1 mg
  • Thiamin - 0.4 mg

Step by Step Method

Step 1

Peel and grate the ginger and set aside.

Step 2

In a large skillet, bring the oil to medium high heat.

Step 3

Season the chicken with salt and pepper and toss in the skillet. Cook until it starts to brown.

Step 4

Add the bell peppers, onion stems and grated ginger. Cook until chicken is cooked through and no longer pink.

Step 5

Add the rice, tamari, sesame oil and juice of 1/2 a lime and cook until the rice is hot.

Step 6

Portion into 4 bowls and season with more tamari to taste.


No special items needed.

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