Recipes | One-Dish Recipes

Low FODMAP Fried Rice with Sugar Snap Peas & Carrots


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Low FODMAP Fried Rice with Sugar Snap Peas & Carrots

We love a one-dish meal and fried rice is a classic. This version for Low FODMAP Fried Rice with Sugar Snap Peas & Carrots came about when the sugar snap peas at the market inspired me – and I also had some leftover rice around.

Fried Rice always works best with leftover rice.

overhead image of low FODMAP fried rice with sugar snap peas and carrots on a blue plate

Go For Straight Veggies, Or…

I have also made this dish with little bits of leftover ham (seen below), chicken or shrimp, so feel free to embellish as you like. Since all of those are proteins, we do not have to worry about increasing the FODMAP load.

(Read Is Ham Low FODMAP? to understand how to shop for that versatile pork product).

Low FODMAP fried rice with ham; closeup

Have all your items prepped and ready to throw in the wok and this dish will come together in a flash.

Note on the Garlic-Infused Oil: for this dish you want it made with vegetable oil, not olive oil. We have a recipe for you to make your own, or you can try our favorite commercial brand, Tourangelle.

Let’s Get Regular

Many of our recipes feature whole grains and other ingredients that provide fiber to help keep things moving along, but many of us need an extra boost. Here at FODMAP Everyday®we talk about digestion all day long – and poop is certainly part of it.

Regular Girl synbiotic

Whether you are IBS-C, IBS-D, a combo (yes, some of us are that “lucky”), and/or are looking for a low FODMAP fiber to add to your diet, Regular Girl just might be the product for you.

It is a synbiotic blend (a combination of prebiotics and probiotics) that is Certified Low FODMAP by Monash University.

Read our Q&A for an in-depth look at this incredible product.

Regular Girl can help you regulate (no matter which end of the poop spectrum you are on) and is lab-tested and proven to be IBS friendly – no FODMAPs! And…drum roll please…not only is Regular Girl colorless and odorless, but it can also completely dissolve in food and beverages, leaving no residual texture.

You know how so many fiber supplements are gritty and/or gloppy? Not Regular Girl!

Prepare This Recipe As Is…Or Add Regular Girl

This recipe can be enjoyed as is, but we also wanted to show you how you could enjoy it with the addition of this revolutionary synbiotic. Just make sure to incorporate the Regular Girl into the dish when it has cooled to lukewarm.

(The prebiotics within Regular Girl are very heat stable, but the probiotics are best incorporated into cold, room temperature or lukewarm recipes). Details are below in Tips section of the recipe.

You might also like our Low FODMAP Blueberry Limeade, which works with Regular Girl beautifully.

This recipe was brought to you through the generosity of Regular Girl!
Regular Girl
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overhead image of low FODMAP fried rice with sugar snap peas and carrots on a blue plate
4.5 from 10 votes

Low FODMAP Fried Rice with Sugar Snap Peas & Carrots

Sugar snap peas are low FODMAP in servings of 14 g, which is about 4 pods. They work beautifully in this super simple stir-fry.

Makes: 4 Servings
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Author: Dédé Wilson


  • 2 tablespoons Garlic-Infused Oil, made with vegetable oil, or purchased equivalent
  • ½ cup (32 g) chopped scallions, green parts only
  • 3 medium carrots, trimmed, peeled and diced
  • 12 sugar snap peas, diagonally sliced crosswise into thirds
  • 3 large eggs, well beaten
  • 4 cups cooked rice, white or brown
  • ¼ cup (60 ml) low FODMAP oyster sauce
  • 1 tablespoon toasted sesame oil
  • Low FODMAP hot sauce, optional


  1. Heat a wok or large, heavy sauté pan over medium-high heat. Add oil and heat until shimmering. Add scallions and stir-fry for about 30 seconds, just until they begin to soften. Add carrots and snap peas and stir-fry for about 1 minute, maybe 2, until crisp tender. Add eggs, let set for about 5 seconds, then add rice and use a spatula to bring the egg up and over the rice and combine everything very well.
  2. If not adding the Regular Girl, proceed as follows: Add oyster sauce and toasted sesame oil and stir everything together well. Season the stir-fry with hot sauce, if desired. Serve immediately.


  • To add the Regular Girl, proceed as follows: At the end of Step 1., right after the rice has been incorporated, turn off the heat and allow stir-fry to cool slightly to lukewarm. Meanwhile, in a small bowl, whisk together the ¼ cup (60 ml) of oyster sauce, 1 tablespoon of toasted sesame oil and 2 tablespoons of water. Whisk in 4, 6 gram servings of Regular Girl until dissolved, letting mixture sit for a few moments to encourage complete dissolving. Stir sauce mixture into lukewarm stir-fry and serve.
Course: Dinner, lunch
Cuisine: American, Chinese


Calories: 425kcal | Carbohydrates: 62g | Protein: 10g | Fat: 14g | Sodium: 45mg | Fiber: 1g | Sugar: 2g

All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.