This Low FODMAP Nasi Goreng is a one-skillet, FODMAP diet-friendly take on the popular Indonesian fried rice dish.
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.
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 ingredients that are either frequently asked about or 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 low FODMAP food. A suggested serving size is 75 grams or approximately half a medium carrot.
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 Monash University has confirmed to be low FODMAP. 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 often prefer to cook with the reduced-sodium versions. Sodium (or salt) is a mineral and does not impact FODMAP (carbohydrate) 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.
Similar recipes
- Low FODMAP Cilantro Lime Quinoa with Chicken
- Low FODMAP Bacon, Chard and Potato Hash
- Low FODMAP Shrimp Stir Fry with Bell Peppers
Recipe
Low FODMAP Nasi Goreng
- Total Time: 20 minutes
- Yield: 4 1x
- Diet: Low Lactose
Description
Low FODMAP Nasi Goreng - a one-skillet FODMAP-friendly take on the popular Indonesian fried rice dish.
Ingredients
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
- 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.
- 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.
- 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 desired doneness. You may need to reduce heat to prevent the rice from burning.
- 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
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Ashley says
I could eat the sauce as it is lol lol. I need to get better at how to do the eggs without overcooking the bottom of the rice. We ended up scrambling them in (I had a similar issue with shakshuka.... Totally my error, NOT the recipe). This is delicious and will definitely make it again!!! Thank you so much for this!! 💜
Em Schwartz, MS, RDN says
Hey, Ashley! Thanks for taking the time to rate and share your experience. Cooking eggs can be tricky, especially when everyone has different pans and appliances. Hope you can find a method that works for you! -Emily
Nami says
I loved this sooooo much and it made eating low fodmap food so much easier !!!! It's definitely a staple even when I'm done the elimination phase.
Em Schwartz, MS, RDN says
Thrilled to hear you enjoyed this recipe, Nami! Thanks for taking the time to share!
Christopher Peter Campbell says
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.
Megan says
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.
Alta says
This is really delicious and so easy to make! We replaced the eggs with extra firm tofu.
Beth says
This is super tasty and also very quick and easy!! I will definitely make this recipe again. Thank you!
Brittney says
Can I use fresh rice if I don’t have leftover rice
Em Schwartz, MS, RDN says
Leftover rice helps it crisp up a little better, but freshly-cooked rice can be used. Best -Em
Julie says
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!
Macy says
this sounds delicious! YUMMM!
Emily says
Thanks, Macy! It IS delish! (not biased at all 😉 )
sheenam | thetwincookingproject.net says
This Nasi Goreng looks perfect!! Yummy!
Emily says
Thanks, Sheenam!