Easy Low-FODMAP 30-Minute Vegetarian (or Vegan) Fried Rice; Gluten-free

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This is a scrumptious Low-FODMAP Vegetarian or Vegan Fried Rice Meal that I cannot stop eating!

I load my low-FODMAP fried rice with additional tofu so it is more than just a side dish 🙂

Not only is this low-FODMAP Fried Rice a tasty, healthy and filling dinner, but it is ready in just 30 minutes.  One-pan clean up makes it easy.

Note that I used cooked rice in this fried rice recipe. The cooked rice is drier, so it gets those crunchy edges with the sauce and oils.  If you don’t have pre-cooked rice, then you can certainly cook some up for this meal.

Cook’s hint: I use my rice cooker and make big batches of basmati rice every month or so, then I freeze this in 2 cup portions in freezer bags with all the air squeezed out.  That way I have very inexpensive rice, always ready for meals.

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Or check out over 400 more low-FODMAP recipes on the blog.  IBS-friendly!

Be healthy and happy,

Rachel Pauls, MD

Easy Low-FODMAP 30-Minute Vegetarian/Vegan Fried Rice; Gluten-free

Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients *using available FODMAP data at time of posting*

Serves 4

Prep time: 15 min

Cook time: 15 min

Total time: 30 min


  • 21 ounces (600 g) extra firm tofu, chopped into pieces
    • 160 g is one low-FODMAP serving
  • 5 teaspoons toasted sesame oil , divided
  • 3 teaspoons garlic infused olive oil; divided
  • 1 cup (about 2-3 medium) chopped carrots
  • 1/2 cup (64 g) fresh or fresh frozen corn kernels
    • 38g is one low-FODMAP serving
    • You can also substitute canned, drained corn, recently Monash updated the FODMAP info on this product to allow 75g per serving
  • 1 cup (about 1 medium) zucchini, chopped
    • 1/3 cup is one low-FODMAP serving
  • 1 cup yellow squash, chopped
  • 2 tablespoons (8 g) chopped green scallion tips, plus additional for garnish
    • 16 g is one low-FODMAP serving
    • Can also substitute chives, for similar flavor (no FODMAPs detected in chives)
  • 2 large eggs, whisked (omit for vegan version)
  • 4 cups cooked rice of your choice (long grain, white rice or basmati work well)
  • 4 tablespoons low-sodium tamari (gluten free soy sauce) or soy sauce
  • Salt and freshly ground black pepper to taste


  • In a large non-stick wok or skillet, heat 2 teaspoons sesame oil and 2 teaspoons of the infused oil over medium-high heat
  • Once hot, add tofu pieces and season lightly with salt and pepper
  • Cook over medium until done, flipping once (about 4 minutes)
  • Transfer tofu to a plate for later
  • Return skillet to medium-high heat, and add remaining 3 teaspoons sesame oil and 1 teaspoon garlic infused oil
  • Add carrots and sauté 3 minutes, then add zucchini and squash and cook until soft
  • Add corn and scallion tips (or chives) and sauté 1 minute longer
  • Push veggies to one side of the pan of pan, and place eggs on the other side. Season eggs with salt and pepper lightly and scramble them
  • Return tofu to skillet along with the cooked rice
  • Add in tamari or soy sauce and stir fry until warmed and coated with sauce
  • Serve immediately with additional soy sauce on the side

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Comments Rating 5 (4 reviews)

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