Low FODMAP Chicken Fried Rice For Crohn’s-Friendly Comfort

Craving fried rice but worried your gut will protest? This low FODMAP chicken fried rice is an IBS-friendly, takeaway alternative made with gentle ingredients that still taste like a treat. Quick to cook, easy on digestion and reassuringly simple, it earns a regular spot on busy weeknights.

Why this feels kinder on Crohn’s

Simple foods can feel more predictable. Here you get white rice for steady energy, lean chicken for protein and flavour from garlic-infused oil and gluten-free soy sauce, so you keep taste without the usual FODMAP triggers.

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5 from 1 vote

Low FODMAP Chicken Fried Rice

This delicious and easy-to-make recipe is perfect for a quick and satisfying meal. It's low FODMAP, gluten-free and suitable for Crohn's sufferers.

Prep Time10 minutes mins

Cook Time15 minutes mins

Course: Main Course

Cuisine: Asian

Keyword: gluten-free, low-FODMAP

Servings: 2 people

Calories: 436kcal

Equipment

• Large frying pan or wok
• Wooden spoon or spatula
• Measuring cups and spoons

Ingredients

• 300 g cooked white rice
• 2 chicken breasts diced
• 2 eggs lightly beaten
• 2 spring onions sliced
• 1 red pepper diced
• 1 tbsp garlic-infused oil
• 2 tbsp gluten-free soy sauce
• Salt and pepper to taste

Instructions

• Heat the garlic-infused oil in a large frying pan or wok over medium heat.
• Add the chicken and cook for 5-7 minutes, until browned and cooked through.
• Add the red pepper and spring onions to the pan and cook for a further 2-3 minutes.
• Push the chicken and vegetables to one side of the pan and pour in the beaten eggs. Scramble the eggs until cooked.
• Add the cooked rice to the pan and stir to combine with the chicken, vegetables and eggs.
• Pour in the gluten-free soy sauce and stir to coat the rice and other ingredients.
• Season with salt and pepper to taste.
• Serve hot and enjoy!

Notes

Leftover rice works best for this recipe as it's drier and easier to fry.
You can also add other low FODMAP vegetables like carrots or courgettes if desired.

Crohn’s-friendly tweaks and swaps

• Batch-cook low FODMAP fried rice for quick lunches. It keeps this fried rice low FODMAP when you stick to safe portions.
• Prefer egg-forward FODMAP fried rice on a flare day. Add one extra egg and a splash of water for softness.
• For low FODMAP chicken and rice, increase the rice and reduce veg if that feels easier.
• This is chicken and rice for Crohn’s when you want simple, steady energy.
• Add this to your list of Crohn’s chicken recipes. It also fits many rice recipes for ulcerative colitis and sits among ulcerative colitis chicken recipes too.
• Garlic-infused oil and gluten-free soy sauce give flavour without piling on triggers.

Is chicken fried rice low FODMAP

It can be. Using garlic-infused oil, gluten-free soy sauce and spring onion greens helps keep the dish within low FODMAP limits.

Remember: This blog post is intended for informational purposes only and should not be construed as medical advice. Always consult with your doctor to discuss your individual situation and determine the best course of treatment for you. Do not start or stop medications without speaking to a doctor. Do not change your diet without speaking to your doctor or a healthcare professional.