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Easy Low FODMAP Vegetarian Rainbow Fried Rice

Easy Low FODMAP Vegetarian Rainbow Fried Rice
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Difficulty: Beginner Prep Time 5 mins Cook Time 10 mins Total Time 15 mins
Servings: 4
Best Season: Suitable throughout the year


Discover the perfect solution for a quick, delicious, and gut-friendly meal with our Low FODMAP Rainbow Fried Rice recipe.

Ready in just 15 minutes, this vibrant, easy-to-make dish is ideal for busy weeknights and anyone on a low FODMAP diet looking to enhance their gut health without sacrificing flavor.

Featuring a colorful medley of vegetables like carrots, zucchini, and bok choy, along with fluffy overnight rice, this one-pan meal is not only simple to prepare but also packed with plant-based ingredients that nourish the gut microbiome.

Our recipe ensures you get a healthy dose of fiber and variety, crucial for supporting gut function and overall well-being. Stir in some eggs, a splash of gluten-free soy sauce, and a sprinkle of sesame for a delightful meal that's as nutritious as it is satisfying.

Whether you're cooking for one or the whole family, this Low FODMAP Rainbow Fried Rice is sure to impress. Follow our step-by-step guide to keep your diet diverse and your gut happy!

Nutritious, colorful, low FODMAP & bloat free ingredients




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  1. Cut all veggies into small pieces
  2. Slice the ginger thinly
  3. Beat the eggs
  4. Turn the stove to high heat and let the pan get hot. Then pour in 2 tablespoon oil and cook the egg first
  5. Take the cooked egg out of the pan and put it aside for later
  6. Put 2 tablespoons of oil in the pan
  7. Add the veggies to the pan in this order: ginger, carrots, zucchini, tomato
  8. Cook the veggies for 3 to 5 minutes until they're soft
  9. Add the rice that was cooked and left overnight. Press & stir until it's fluffy
  10. Near the end, add soy sauce and sesame. Mix everything well


Serving Suggestion:

Serve this Low FODMAP Vegetarian Fried Rice warm. 

This Low FODMAP Rainbow Fried Rice is your go-to recipe for a quick, nutritious meal that the whole family will enjoy. It's a delightful blend of taste, health, and convenience, all packed into one pan within 15 minutes. Try this easy recipe today and bring a burst of color and flavor to your dining table!

Cooking tips: 

  • Using overnight rice ensures your fried rice has the perfect texture, as it's drier and less likely to clump.
  • Add other Low FODMAP vegetables like spinach or bell peppers to diversify the nutrients.
  • Serve with a side of gluten-free tamari for an extra kick or a sprinkle of chopped green onions for a fresh finish.

Why This Dish Is a Game-Changer for IBS Sufferers:

  • Tailored for Digestive Health: By focusing on low FODMAP ingredients, this recipe is designed to minimize common IBS triggers, helping you enjoy your meal without the worry of aggravating your symptoms.
  • Rich in Nutrients: Despite being gentle on the gut, this frittata does not skimp on nutrition, offering a balanced meal that supports overall health.
  • Versatile and Easy: Suitable for any meal, this recipe is a testament to the fact that managing IBS symptoms doesn’t mean sacrificing flavor or convenience.


Make sure to follow me on Instagram or YouTube so you don't miss my weekly gut-friendly recipe! 

Keywords: Fiber, Gluten Free, Low FODMAP, Prebiotics, Bloat free recipe, Food intolerance
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