Fody's Low FODMAP Teriyaki Chicken Fried Rice

Yes. Fried rice can be Low FODMAP when it is prepared with plain rice, eggs, suitable vegetables, and sauces that do not contain high FODMAP ingredients. Rice itself is naturally Low FODMAP and provides a filling base without fermentable carbohydrates. The main issue with traditional fried rice is the use of onion, garlic, and certain sauces that contain high-FODMAP sweeteners or flavorings. This recipe avoids those triggers by using garlic-infused oil instead of raw garlic and a purpose-made teriyaki sauce. When vegetables are added in appropriate portions, fried rice can fit comfortably into Low FODMAP eating. Paying attention to ingredients and portion sizes helps keep fried rice a reliable option for Low FODMAP Chinese-style meals at home.

Long-grain rice varieties such as basmati or jasmine are best for Low FODMAP fried rice because they cook up fluffy and stay separate during stir-frying. This texture helps the rice fry rather than steam, which is key for achieving the classic fried rice result. White rice and brown rice are both Low FODMAP and work well in this recipe, so the choice comes down to personal preference. Short-grain or sushi-style rice is not ideal because it releases more starch and tends to clump, resulting in a softer, stickier texture. Using the right rice variety makes the cooking process easier and improves the final dish without requiring additional ingredients. Properly selecting rice is a simple step that has a big impact on the quality of fried rice.

Absolutely. Leftover rice is actually ideal for making fried rice. When rice sits in the refrigerator overnight, excess moisture evaporates and the grains firm up, which helps prevent sticking during cooking. This drier texture allows the rice to fry evenly and develop better structure. If you do not have leftover rice available, freshly cooked rice can be used with a quick cooling step. Spread the rice out on a baking sheet and chill it in the refrigerator for about 30 minutes or in the freezer for 15 minutes before cooking. This mimics the effect of day-old rice and improves results. Using cooled rice makes the recipe easier to manage and helps deliver the familiar texture people expect from fried rice.

Yes. Soy sauce is Low FODMAP in moderate amounts and can be enjoyed in servings of up to 2 tablespoons per sitting. It adds savory depth without contributing fermentable carbohydrates when used appropriately. For those who avoid gluten, gluten-free tamari is a suitable alternative and is also Low FODMAP in similar portions. Coconut aminos can be another option, but they should be used in smaller amounts. In this recipe, Fody Teriyaki Sauce & Marinade simplifies things by offering balanced flavor without onion or garlic, which are common triggers. Choosing sauces carefully is one of the most important steps in keeping fried rice Low FODMAP while still enjoying bold, familiar flavors.

Yes. This fried rice is easy to adapt for different eating styles while remaining Low FODMAP. For a vegetarian version, simply omit the chicken and add an extra egg or additional vegetables to keep the dish filling. For a fully vegan option, remove both the chicken and eggs and replace them with pan-fried firm tofu, which is naturally FODMAP-free. Extra vegetables, such as bell pepper or zucchini can also be added in suitable portions. Cooking everything in garlic-infused olive oil helps maintain savory flavor without relying on high FODMAP ingredients. These adjustments allow the recipe to stay flexible and practical, making it suitable for shared meals or repeat cooking without losing its Low FODMAP focus.