Low FODMAP Nasi Goreng

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.

Jump to:

• Shopping list
• Low FODMAP notes
• Instructions
• Recipe

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. 

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