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

Comments Rating 5 (4 reviews)

28 Responses

  1. Unfortunately I had a horrible IBS reaction to the corn in this recipe. Upon further research I found that canned corn is considered hi fodmap. Is there a difference between frozen and canned corn fodmaps?

    Btw, the recipe is excellent, but next time I’ll skip the corn.

    1. Thanks Cathi,
      Yes, the recipe specifically states to use fresh or fresh frozen corn, canned corn would not be a safe substitution as it is higher in FODMAP content. We have added more detail about this to the ingredient directions to avoid future mishaps. Sorry about your episode!!

        1. Thanks Kate. You are correct, Monash did update the info about canned corn earlier in 2021. The comments were from the prior reports from Monash that stated canned corn was quite high in FODMAPs. The science is constantly evolving! Have a great day!

  2. Mother & grandma

    Hi Rachel,
    Love your colour combination of healthy food. Have a question for you, which is I’m low fodmap diet and gluten intolerant, and your delicious low fodmap recipes are gluten-free me to prepare.

  3. Hi Rachel , I will make this for my client and I will freeze it in small batches , would that work?

    1. Hi Francesca,
      Lucky client! Yes, this should freeze well in individual freezer bags, provided you remove all the air before sealing. Good luck 🙂

      1. Hi, I have seen you mention to use bags and squeeze all the air out for freezing. Why is that? Do you use containers? Just curious, we don’t really have any ziplock bags.

        1. Thanks for the question!
          As you noted, we reference using freezer bags for rice storage in the headnote (a ‘make-ahead’ tip). We have found that some companies will sell pre-cooked rice in plastic freezer pouches, and we like to do this technique on our own, for cheaper. Squeezing the air out of the bag preserves the flavor and moisture of the rice with freezing.
          A freezer container would probably also work, we find the bags are more compressible and conserve space 🙂
          Good luck!!

    1. Hi Kat,
      Good pickup- You are correct: scallion tips are mentioned in the ingredients, not chives. We tend to interchange these two items, but your detail is on point! We have now added some notes so that either ingredient could be used, depending on preference.
      Thanks for the comment 🙂

  4. Hi Rachel,
    I’m a vegetarian and track my macros and was wondering if you could provide the nutrition facts for this recipe? An estimate is also fine, since it depends on the ingredients I use!
    Thank you in advance 🙂

    1. Hi Katie!
      So sorry but we don’t have the software for this calculation in our website. However, we believe there are ‘apps’ that you can download that can help you do this on your own 🙂
      Have a great day and hope you love the recipe!!

    1. Hi Sean,
      Thanks for your question. We are unable to provide nutritional for the recipes on our site. However, there are apps that could likely help you if you needed to know that information. Good luck!

  5. Any type of soy sauce is high histamine. Tamari is 10x higher. If anyone is concerned with histamine intolerance, they should not add either.

    1. Thanks for your comment. Low-FODMAP is not low-histamine. We are not recommending this recipe for that food sensitivity. Have a good day!

    1. Hi Nichole,
      Thanks for your question! We apologize, but we don’t have nutritional information for this recipe. This should serve 4 people, so feel free to weigh your cooked amount and then divide a portion by 4 if you desire. Hope you enjoy the rice!!

  6. Great recipe!

    I made this tonight for my parents for dinner (mom is on low fodmap diet) and it turned out great! I added a bit of cayenne for spice, broccoli florets, and some peanuts on top for texture.

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