Elimination Diet Day 9

Elimination Diet Day 9

A great way to use up leftover rice (or any other grain) is fried rice! A versatile recipe, you can use any veggies and protein that you like, which makes it a great “use whatever’s in the fridge” recipe. Inspired by Kate Scarlata’s quinoa “fried rice,” I whipped this up fairly quick and was pleased with the results!

Low FODMAP Fried Rice

Serves 5-6


  • 1/4 cup sesame oil
  • 1 package firm tofu, cut into 1/2″ cubes
  • 1 red or green bell pepper, chopped
  • 2 large carrots, diced
  • 2 large zucchini, quartered and sliced
  • 4-6 cups pre-cooked brown rice, refrigerated or at room temp
  • 1/4 cup low-sodium soy sauce
  • 4 eggs, lightly whisked in a small bowl
  • Garnish: green onions, thinly sliced, green part only


  1. Heat 3 Tablespoons sesame oil in large skillet over medium-high heat. Add tofu and fry until lightly browned, flipping occasionally with a spatula. If you have a splatter guard for your skillet, this is a good time to use it!
  2. Remove tofu from skillet. Return skillet to heat, add remaining 1 Tablespoon oil (there should also be a little oil left in the pan from the tofu). Add bell pepper, carrots, and zucchini and cover. Sauté until carrots are tender, stirring occasionally. Remove vegetables from pan.
  3. Return skillet to heat. Add rice and soy sauce and stir to coat.
  4. Create a “well” in the center of the skillet. Add eggs and scramble until almost completely firm. Mix rice with egg and cook for about 30 seconds more.
  5. Add tofu and veggies to rice mixture. Top with green onions.

Meals and snacks for the day:

  • Breakfast
    • brown rice topped with arugula, 1 fried eggs, and chopped tomato
    • raspberries
    • cappuccino made with lactose-free milk and 1 shot espresso
  • Lunch (same as day 8!)
    • leftover Greek quinoa salad
    • leftover salmon
    • carrot sticks
    • grapes
    • 1/2 Chunky Monkey Smoothie
  • Snack
    • green tea
    • brown rice thin stacker (a thinner, smaller version of your classic rice cake) topped with PB&J and pepitas
  • Dinner
    • fried rice (see recipe above)
    • 1 square of dark chocolate and a large strawberry for dessert!
  • Snack
    • GF toast topped with PB and banana