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    Home » Eggs » Low FODMAP Nasi Goreng

    Low FODMAP Nasi Goreng

    Published: Sep 19, 2018 | Updated: Sep 19, 2020 by Em Schwartz, MS, RDN

    Jump to Recipe·Print Recipe
    A skillet filled with Indonesian-inspired fried rice sits on a white marble countertop. Black text above it reads "Low FODMAP Nasi Goreng."
    A skillet filled with Indonesian-inspired fried rice sits on a white marble countertop. Black text above it reads "Low FODMAP Nasi Goreng."
    This post contains affiliate links. If you click on a link and make a purchase, I may receive a small commission at no extra cost to you.

    This Low FODMAP Nasi Goreng is a one-skillet, FODMAP diet-friendly take on the popular Indonesian fried rice dish.

    A skillet filled with fried rice and fried eggs topped with sliced green onion tops and red chili flakes.

    Friends, I’d like to introduce you to nasi goreng (aka Indonesian fried rice).

    Before yoga teacher training in Indonesia, I had honestly never heard of this delicious fried rice dish. It’s a little sweet, a little spicy, super filling, and full of Asian-inspired flavors. My kind of comfort food. Yum!!

    Authentic nasi goreng, although super delicious, is traditionally made with higher FODMAP ingredients like onion and garlic.

    This inspired-version features lower FODMAP swaps like garlic-infused oil and green onion tops (the green parts) and specific amounts of ingredients to help keep this recipe FODMAP-friendly.

    I’ve also kept everything in one skillet to make cooking and cleaning a breeze.

    Jump to:
    • Shopping list
    • Low FODMAP notes
    • Instructions
    • Recipe
    A close up of Indonesian fried rice and eggs topped with sliced green onion tops and red chili flakes.

    Shopping list

    To make this low FODMAP fried rice dish, add these ingredients to your shopping list:

    • White rice – 1 cup (dry) to yield the 3 cups leftover cooked rice needed for this recipe
    • Kecap Manis (Indonesian sweet soy sauce), reduced-sodium soy sauce, or tamari (for gluten-free) – 2 tablespoons
    • Brown sugar – 1 tablespoon (omit if using Kecap Manis / sweet soy sauce)
    • Garlic-infused oil – 1 tablespoon
    • Tomato paste – 1 tablespoon
    • Optional: Fish sauce – 2 teaspoons (or 2 teaspoons soy sauce for plant-based)
    • Sambal oelek – 1 to 2 teaspoons (start small if sensitive to spicy foods)
    • Cooking oil – 1 tablespoon (I use avocado oil)
    • Carrots – 2 medium
    • Chinese (or napa) cabbage – 1 cup thinly sliced (about an ⅛ head)
    • Optional: Eggs – 4 large

    Optional Serving Suggestions

    • Cucumber slices, lime wedges, sliced green onion tops (green parts only), and red pepper flakes

    Low FODMAP notes

    In this section, I share information for certain ingredients that are either frequently asked about or that have suggested serving sizes to remain low FODMAP. We each have unique tolerance levels and nutritional needs. Please listen to your body (and if possible, work with a FODMAP-trained dietitian) to determine what is best for you. For more low FODMAP serving size info, please refer to the Monash FODMAP app and FODMAP Friendly website or app.

    Carrots are a FODMAP-free food. Enjoy according to your appetite.

    Chinese cabbage, also known as wombok or napa cabbage, is low FODMAP in servings of 1 cup or 75 grams.

    Fish sauce is a common condiment used in Southeast Asian cooking. The low FODMAP serving is 1 tablespoon or 44 grams. Larger amounts contain moderate amounts of mannitol and GOS.

    Garlic-infused oil is a popular way to add low FODMAP garlic flavor on the low FODMAP diet. My current favorite is Colavita Roasted Garlic Olive Oil (technically a garlic-flavored oil) that has been confirmed to be low FODMAP by Monash University. Learn more about why garlic-infused oil is okay in my Low FODMAP Garlic and Onion Substitutes post.

    Kecap Manis, also known as Ketjap Manis, is a sweet soy sauce from Indonesia. It is low FODMAP in servings of 1 tablespoon or 20 grams. It usually contains a small amount of wheat in levels that should be tolerated by most with IBS. Avoid if you have celiac disease or a wheat allergy, and substitute with tamari.

    Sambal oelek is an Indonesian hot chili sauce. It can be made with or without garlic. Although not specifically tested, sambal oelek made without garlic appears to be low FODMAP by ingredients. An example is Huy Fong Sambal Oelek Ground Fresh Chili Paste made with chili (peppers), salt, vinegar, potassium sorbate, sodium bisulfite, and xanthan gum.

    Soy sauce, or soya sauce, is low FODMAP in servings of 2 tablespoons or 42 grams. Soy sauce contains small amounts of wheat in levels that should be tolerated by most with IBS. If you require a gluten-free or wheat-free diet, tamari sauce is a suitable alternative.

    To help prevent dishes from getting too salty, I prefer to cook with the reduced-sodium versions. Sodium (or salt) is a mineral and does not impact FODMAP (carbohydrates) levels.

    Tomato paste is low FODMAP in servings of 2 tablespoons or 28 grams.

    Instructions

    To make this low FODMAP Nasi Goreng, simply:

    Step 1: Whisk together soy sauce, brown sugar (omit if using Kecap Manis/sweet soy sauce), garlic-infused oil, tomato paste, optional fish sauce, and sambal oelek in a small bowl.

    Step 2: Heat cooking oil in a large frying pan over medium-high heat. Once hot, add diced carrots and cook for 3 minutes. Stir in shredded cabbage and cook 1 minute more. Add sauce and leftover cooked rice. While continuing to cook, stir everything together until the rice is well-coated with the sauce. Reduce heat to medium or medium-low.

    Step 3: If omitting eggs, cover rice mixture and continue to cook until rice is hot. If using eggs, create four wells in the rice mixture. Carefully add a cracked egg into each well. Cover and cook until rice is hot and eggs are cooked to preference.

    Serve warm with optional sliced cucumbers, lime wedges, green onion tops (green parts only), and red pepper flakes. 

    A gray plate with Indonesian fried rice topped with a fried egg and served with cucumber slices.

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    Print

    Recipe

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    A skillet with Indonesian fried rice

    Low FODMAP Nasi Goreng


    ★★★★★

    5 from 4 reviews

    • Author: Em Schwartz, MS, RDN
    • Total Time: 20 minutes
    • Yield: 4 1x
    • Diet: Low Lactose
    Print Recipe
    Pin Recipe

    Description

    Low FODMAP Nasi Goreng – a one-skillet FODMAP-friendly take on the popular Indonesian fried rice dish.


    Ingredients

    Scale

    Fried Rice

    • 3 cups leftover cooked rice
    • 2 tablespoons Kecap Manis (Indonesian sweet soy sauce), reduced-sodium soy sauce, or tamari (for gluten-free)
    • 1 tablespoon brown sugar (omit if using Kecap Manis/sweet soy sauce)
    • 1 tablespoon garlic-infused olive oil
    • 1 tablespoon tomato paste
    • 2 teaspoons fish sauce, optional
    • 1–2 teaspoons sambal oelek
    • 1 tablespoon cooking oil (or more as needed // I use avocado oil)
    • 2 medium carrots, finely diced
    • 1 cup thinly sliced Chinese cabbage (aka napa cabbage)
    • 4 large eggs, optional

    Serving Suggestions

    • Cucumber slices, lime wedges, sliced green onion tops (green parts only), red pepper flakes

    Instructions

    1. In a small bowl, whisk together soy sauce, brown sugar (omit if using Kecap Manis/sweet soy sauce), garlic-infused oil, tomato paste, optional fish sauce, and sambal oelek.
    2. Heat cooking oil in a large frying pan over medium-high heat. Once hot, add diced carrots and cook for 3 minutes. Stir in shredded cabbage and cook 1 minute more. Add sauce and leftover cooked rice. While continuing to cook, stir everything together until the rice is well-coated with the sauce.
    3. If omitting eggs, cover rice mixture and continue to cook until rice is hot.
    4. If using eggs, create four wells in the rice mixture. Carefully add a cracked egg into each well. Cover and cook until rice is hot and eggs are cooked to desired doneness. You may need to reduce heat to prevent the rice from burning.
    5. Serve warm with optional sliced cucumbers, lime wedges, green onion tops (green parts only), and red pepper flakes. 

    Notes

    Low FODMAP Serving: One serving (¼ skillet) uses low FODMAP amounts of ingredients. For information about specific ingredients, please refer to the Monash FODMAP app or check out the “Low FODMAP Notes” section in the blog (above the recipe).

    Plant-based? Omit the fish sauce or replace it with 2 teaspoons soy sauce (or tamari for gluten-free). Omit the eggs, if desired.

    • Prep Time: 10 minutes
    • Cook Time: 10 minutes
    • Category: Main Dish
    • Method: Skillet
    • Cuisine: Indonesian

    Keywords: One dish, entree, supper, dinner

    Did you make this recipe?

    Tag @funwithoutfodmaps on Instagram and hashtag it #funwithoutfodmaps

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    A skillet filled with fried rice and fried eggs topped with sliced green onion tops and red chili flakes. The skillet sits on a white marble countertop and in the white space above black text reads "Low FODMAP Nasi Goreng"
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    Reader Interactions

    Comments

    1. Christopher Peter Campbell says

      February 04, 2023 at 8:39 am

      This is delicious and quick. We had 6 friends over for dinner and wanted to serve something without a lot of prep. Doubled the recipe. Cooked the rice in the morning. Put the ingredients together. Added a leek (green parts only) to the carrots. Included all optional ingredients. Served with shrimp chips, a couple pieces of nori, and homemade fermented hot sauce. Everyone loved this dish. This is a new go-to. Pre-IBS I waited tables at an Indonesian restaurant, Yono’s in Albany NY. Nasi goreng was a frequent staff dinner, it’s inexpensive and easy. This is close to what Yono prepared. Most Highly rated.

      ★★★★★

      Reply
    2. Megan says

      June 01, 2022 at 12:18 pm

      This is delicious!! And so quick and easy. I got pre-shredded cabbage which made it even quicker. This is going in heavy rotation for my weeknight dinners. Love how much flavor you get out of a few ingredients that I always have on hand.

      ★★★★★

      Reply
    3. Alta says

      February 27, 2022 at 7:02 pm

      This is really delicious and so easy to make! We replaced the eggs with extra firm tofu.

      ★★★★★

      Reply
    4. Beth says

      December 13, 2021 at 1:09 pm

      This is super tasty and also very quick and easy!! I will definitely make this recipe again. Thank you!

      Reply
    5. Brittney says

      September 10, 2021 at 11:57 am

      Can I use fresh rice if I don’t have leftover rice

      Reply
      • Em Schwartz, MS, RDN says

        September 11, 2021 at 8:36 am

        Leftover rice helps it crisp up a little better, but freshly-cooked rice can be used. Best -Em

        Reply
    6. Julie says

      January 17, 2021 at 4:06 pm

      I should’ve posted a review / thank you note months ago because this is a staple in our family’s rotation. My daughter, who is the one who needs low FODMAP most, learned how to make it and has been making it at college, too. It’s delicious, easy, and makes great leftovers. Thanks, Em!

      ★★★★★

      Reply
    7. Macy says

      September 29, 2018 at 2:51 pm

      this sounds delicious! YUMMM!

      Reply
      • Emily says

        September 30, 2018 at 4:00 pm

        Thanks, Macy! It IS delish! (not biased at all 😉 )

        Reply
    8. sheenam | thetwincookingproject.net says

      September 29, 2018 at 11:51 am

      This Nasi Goreng looks perfect!! Yummy!

      Reply
      • Emily says

        September 30, 2018 at 4:00 pm

        Thanks, Sheenam!

        Reply

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