Easy Gluten-Free Fried Rice with Chicken

If you’re looking for an IBD-friendly, gluten-free dish that’s nutritious, delicious, and easy-to-make, this gluten-free fried rice dish is it!

Nutrition in Fried Rice

This simple recipe is friendly to many dietary restrictions. It is:

  • gluten-free
  • dairy-free
  • nightshade-free
  • nut-free
  • oil-free
  • soy-free
  • low-oxalate

Plus, it also fits the Mediterranean Diet. That’s why this recipe can be IBD-friendly during a flare.

Common Deficiencies in Crohn’s and Colitis

Here are some of the key nutrients that people with an inflammatory bowel disease may experience, and how much this recipe provides per serving to help prevent these deficiencies:

  • Protein: over 30g per serving
  • Fiber: 3g
  • Iron: 2 milligrams (mg), which is 14% of daily recommended iron
  • Vitamin B12: 0.8 micrograms (μg), which is 33% of the recommended daily vitamin B12 intake
  • Vitamin D: 58 IU, or 10% of the daily recommended vitamin D intake
  • Folate: 64 micrograms (μg), or 16% of the daily folate recommendation
  • Potassium: 654 milligrams (mg) of potassium, or 14% of daily potassium recommendation
  • Magnesium: 56 milligrams (mg), or 13% of the daily magnesium recommendation

High Protein Gluten-Free Fried Rice

This recipe is high in protein, which has many benefits for overall health and IBD management:

  • it helps repair and build your body’s tissues, allows metabolic reactions to take place and coordinates bodily functions.
  • it keeps the immune system strong, transports and stores nutrients, and can act as an energy source, if needed.
  • it can help keep us full, as it takes longer for our bodies to digest.

In IBD during inflammation and even after an acute flare, protein needs may be increased by 50 percent! Needs are also increased if you’re taking corticosteroids like prednisone.

What Makes this Fried Rice with Chicken Recipe Gluten-Free?

Aside from wheat, barley, and rye, gluten is found in many food products including flours, bread products, soy sauce, pasta, breakfast cereals, and more.

Rice, the grain used in this recipe, is an example of one of the many grains and plant foods that a person with gluten-sensitivity can safely eat.

How to Make Gluten-Free Fried Rice with Chicken

The first step of making this gluten-free fried rice dish is to prepare your steamed rice. To save time and energy, I purchase frozen, steamable bags of white jasmine rice from many grocery stores, such as:

  • Trader Joe’s Organic Jasmine Frozen Rice
  • Organics Thai Jasmine Rice
  • Grain Trust Steamed Jasmine Rice
  • Wegman’s Organic Steamables Jasmine Rice

After heating a non-stick pan over medium heat, add the eggs to the pan and move them around with a spatula continuously until fluffy, about two minutes. Transfer to a bowl and set aside.

In the same pan, heat the water over medium to medium-high heat. Add the mushrooms, snap peas, chicken and half the salt, scraping up any bits at the bottom of the pan. Cook for about five minutes, or until the water has absorbed and the veggies are cooked.

Stir in the scrambled eggs, cooked rice, and chives, breaking up any large chunks. Season with the remaining salt to taste. Divide into bowls and garnish with additional chives (optional). Enjoy!


A close up image of fried rice with chicken

Easy Gluten-Free Fried Rice with Chicken

Danielle Gaffen, MS, RDN, LD
Total Time 20 mins
Course Main Course
Cuisine Chinese
Servings 3 Servings
Calories 382 kcal

Equipment

  • 1 non-stick pan

Ingredients
  

  • 2/3 cup Jasmine Rice uncooked
  • 4 large Eggs whisked
  • 1/4 cup Water
  • 6 Cremini Mushrooms sliced
  • 2 cups Snap Peas chopped
  • 8 ounces Cooked Chicken Breast chopped
  • 1/2 tsp Sea Salt divided
  • 1/4 cup Chives plus more for garnish

Instructions
 

  • Cook the rice according to the directions on the package.
  • Heat a non-stick pan over medium heat. Add the eggs to the pan and move them around with a spatula continuously until fluffy, about two minutes. Transfer to a bowl.
  • In the same pan, heat the water over medium to medium-high heat. Add the mushrooms, snap peas, chicken and half the salt, scraping up any bits at the bottom of the pan. Cook for about five minutes, or until the water has absorbed and the mushrooms are soft, and the snap peas are tender crisp.
  • Stir in the scrambled eggs, cooked rice, and chives, breaking up any large chunks. Season with the remaining salt to taste. Divide into bowls and garnish with additional chives(optional). Enjoy!

Notes

Leftovers

Refrigerate in an airtight container for up to three days.

Serving Size

One serving equals approximately 1 3/4 cups.

More Flavor

Add tamari or coconut aminos and adjust the salt as needed. Add grated ginger, garlic, or black pepper. Cook with your choice of oil instead of water.

Make it Vegan

Use marinated tempeh or more veggies instead of chicken. Use scrambled tofu instead of eggs or omit the eggs completely.

Save Time

Use any leftover rice, meat, or vegetables in this recipe.

Nutrition

Serving: 1ServingCalories: 382kcalCarbohydrates: 40gProtein: 37gFat: 9gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 3gCholesterol: 327mgSodium: 534mgPotassium: 654mgFiber: 3gSugar: 3gVitamin A: 1018IUVitamin C: 11mgCalcium: 73mgIron: 2mg
Keyword dairy-free, gluten-free, low-oxalate, Mediterranean, nightshade-free, nut-free, oil-free, soy-free

More Gluten-Free Recipes

Looking for more gluten-free Crohn’s disease- and ulcerative colitis-friendly recipes? Try these delicious options:

Share

About the Author

Danielle Gaffen, MS, RDN, LD

Danielle Gaffen, MS, RDN, LD

Understanding the link between nutrition and gut disease prompted me to obtain my master’s degree in Nutritional Sciences at San Diego State University and become an IBD Registered Dietitian Nutritionist. Now I work with people who have Crohn’s and colitis who are struggling with confusion around what to eat. My favorite part is helping them to build confidence to eat without fear while managing their symptoms.

Explore more recipes

Subscribe and Get My FREE Survival Guide!

Get your list of essential tips and sample menus delivered right to your inbox.

This form collects your name and email address so that we can send you awesome content about how to eat well for your IBD.