IBS-Friendly Egg Fried Rice with Carrots and Courgette
A gentle, low-FODMAP, protein-rich egg fried rice that's kind to your gut — without compromising on flavour.
Ingredients
- 300g cooked white basmati rice, prepared the day before and chilled
- 2 medium carrots (approx. 160g), peeled and finely diced
- 1 medium courgette (approx. 200g), finely diced
- 3 large eggs
- 2 tablespoons sunflower oil or light olive oil
- 2 tablespoons gluten-free tamari (or reduced-sodium soy sauce)
- 3 spring onion stalks (green tops only), finely sliced
- 1 teaspoon freshly grated ginger (optional, depending on tolerance)
- 1 pinch of salt
- Freshly ground black pepper, to taste
Instructions
Preparation Steps
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Prepare the rice in advance — ideally the night before. Cook the basmati rice according to the packet instructions, drain thoroughly, and leave to cool completely in the fridge. This step is essential: chilled rice develops higher levels of resistant starch, a carbohydrate that feeds your gut microbiome in a beneficial way. If you don't have leftover rice from the previous day, cook it at least 2 hours ahead and spread it out on a baking tray so it cools down quickly.
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Prepare all your vegetables before you start cooking. Peel the carrots and cut them into small, even dice of roughly 5mm. Cut the courgette into similarly sized pieces — no need to peel it. Finely slice the green tops of the spring onions. Grate the ginger if you're using it. Having everything ready and within reach before you heat the wok or pan is the key to a successful egg fried rice.
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Crack the 3 eggs into a bowl, add a pinch of salt, and beat lightly with a fork until just combined. Set aside near the hob.
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Heat 1 tablespoon of oil in a large wok or frying pan over a high heat. Once the oil is hot and just beginning to shimmer, add the diced carrots. Stir-fry, stirring regularly, for 4 to 5 minutes until they start to soften while still retaining a slight bite. Small dice cook more quickly and are easier to digest than thick rounds.
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Add the diced courgette and grated ginger (if using). Continue to cook over a high heat for a further 3 minutes, stirring frequently. The courgette should be lightly golden at the edges but still slightly firm. Avoid overcooking — you want to preserve both the texture and the nutritional value.
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Push the vegetables to the sides of the wok to clear the centre. Add the second tablespoon of oil to the middle, then pour in the beaten eggs. Leave them to set slightly for 20 to 30 seconds without stirring, then gently scramble them into small pieces using a spatula. As soon as they are just set and still slightly glossy, stir them straight through the vegetables.
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Add the cold rice directly to the wok. If the rice has clumped together, break it apart with your fingers before adding it. Stir everything together vigorously over a high heat for 2 to 3 minutes, gently pressing any stubborn clumps of rice against the side of the wok. The rice should be piping hot throughout and lightly golden in places.
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Pour the gluten-free tamari over the entire dish. Stir well for 1 to 2 minutes so that the sauce coats the rice and vegetables evenly. Taste and adjust the seasoning with a little salt or pepper if needed. The tamari brings an umami depth that makes this dish really satisfying, without introducing any additional FODMAPs.
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Remove from the heat and scatter over the sliced green spring onion tops. Give everything one final stir. The green part of the spring onion is naturally low in fructans (unlike the white bulb), making it perfectly safe on a low-FODMAP diet — and it adds a lovely freshness to the finished dish.
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Serve straight away in bowls or deep plates. This dish is best eaten hot, but keeps well in an airtight container in the fridge for up to 24 hours. To reheat, add a small splash of water to the pan to prevent the rice from drying out.
💡 Gut-Friendly Tips
- Day-old rice is non-negotiable: this is the secret to IBS-friendly egg fried rice. Chilling cooked rice increases its resistant starch content, which your gut microbiome can ferment into short-chain fatty acids that support the intestinal lining.
- No garlic, no onion during the low-FODMAP elimination phase: both are high in fructans, which are among the most significant FODMAPs. The green tops of spring onions are the ideal substitute here.
- Mind your courgette portion: aim for around 65g per serving to stay within recommended low-FODMAP limits. If you're particularly sensitive, reduce this to 50g.
- Keep the oil in check: a small amount of oil is essential for absorbing the fat-soluble carotenoids in carrots (including beta-carotene), but too much fat can slow gastric emptying in some sensitive individuals.
- Gluten-free option: use a certified gluten-free tamari if you have a gluten intolerance or sensitivity.