Low-FODMAP Cajun ‘Dirty’ Rice; Gluten-free, Dairy-free

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Dirty rice, also known as ‘rice dressing’ and ‘Cajun rice’, is a side dish that originated in Louisiana.  It gets the ‘dirty’ nickname from cooking with pieces of meat or pork (traditionally this was giblets), and its zesty seasoning from the Cajun ‘holy trinity’ of bell pepper, celery, and onion, as well as cayenne, and black pepper.

Nowadays, it is common to use ground beef, pork, or a combination, and for my low-FODMAP version, we will be incorporating onion-infused oil and green scallion tips to get all the flavor without triggering our IBS.

I love to enjoy low-FODMAP ‘Dirty’ Rice as a main dish, as it is filling and delicious.  But, you can use it as a side to your other favorite foods, or as a bottom layer for my low-FODMAP Chicken, Sausage and Shrimp Gumbo recipe.

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Be healthy and happy,

Rachel Pauls, MD

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 servings as a main dish, 6-8 as a side dish

Prep time 10 min

Cook time: 20 min

Total time: 30 min


  • 1 tablespoon onion or shallot infused oil
  • 1 tablespoon garlic infused oil
  • 1 lb. lean ground beef
  • 3/4 cup (100g) green bell pepper, diced
    • One low-FODMAP serving is 75g due to fructans
  • 4 scallions, chopped, green tips only, plus for garnish
  • 1 stalk (40g) celery, finely diced
    • 10g is one low-FODMAP serving due to mannitol
  • 2 teaspoons dried oregano
  • 1 teaspoon dried thyme
  • 1/2 teaspoon ancho chili powder
  • 1/8 teaspoon cayenne pepper
  • 1 teaspoon dried parsley
  • 3/4 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 2 tablespoons low-FODMAP, gluten-free flour
  • 3/4-1 cup low-FODMAP chicken or beef broth or stock
  • 1 bay leaf
  • 3 cups cooked white rice


  • In a large skillet, heat infused oils
  • Add the ground beef and brown completely (about 5 minutes), breaking into pieces as it cooks
    • You can drain the grease, but I usually leave it for added moisture and flavor
  • Stir in the bell pepper, celery and scallion tips until softened
  • Once browned, add oregano, thyme, chili powder, cayenne, parsley, salt, and pepper
  • Mix well, then add LF, GF flour. Mix again, making sure the flour coats the meat
  • Add 3/4 cup broth and bay leaf and adjust heat to simmer 5 minutes
  • Fold in cooked rice and stir to combine
  • Simmer for 5 more minutes, taste and add seasoning or broth to your preference
  • Remove bay leaf if desired
  • Serve, garnished with additional scallion tips, alongside low-FODMAP Gumbo or as a main course.  It’s so flavorful!

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As an IBS-sufferer myself, I know how badly you want to feel healthy and happy. I’ve spent over a decade researching IBS and FODMAPs, and my recipes and guidance will help you succeed.

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