low fodmap nasi goreng recipe

[Low Fodmap] Nasi Goreng Recipe

A simple low fodmap nasi goreng recipe that lets you enjoy Indonesian fried rice from the comfort of your own home…

While we can’t travel we’re reminiscing over past trips through food. If I’m honest it’s a big part of any of our trips; we always try to have afternoon tea in every new destination we visit and love hunting out the best restaurants frequented by locals.

We regularly take cooking classes on holiday, and over the years have created our very own ‘travel’ recipe book. Making these dishes at home reminds us of our trips, bringing back to mind happy memories and hilarious stories of the adventures we had.

Some dishes are even firm favourites at home now, including nasi goreng, which Justin and I discovered on our first Asia trip together to Bali.

Since going on the low fodmap diet, which helps people with IBS to discover which foods are their ‘triggers’, I’ve had to tweak the nasi goreng recipe a little. But after some trial and error, I’ve perfected my low fodmap recipe (which means it’s also gluten free).

Everyone in the family loves it, so don’t think this is just for those who are low fodmap or on a gluten free diet – it’s a simple, tasty meal that everyone will enjoy!

Going on holiday or even out for a day trip can cause quite a few issues for people living with IBS. We take a look at a range of low fodmap snacks that can help you stay symptom-free.

Low fodmap nasi goreng – Ingredients

(Amounts below serve 2)

2 cups long grain, or basmati rice

1 tbsp garlic infused olive oil

1 tbsp chopped tips of spring onions – green part only (keep some extra aside for garnish if you choose)

½ tbsp chopped fresh chives (1 teaspoon if using dried chives)

1 chicken breast

1 cup cooked prawns

Low fodmap vegetables of choice (I usually use one large carrot and one cup of white or napa/Chinese cabbage

1 tbsp tomato puree

1 tsp fish sauce and/or 1tsp shrimp powder (depending on how strong a flavour you like)

½ red bell pepper

1-3 tsp sambal oelek depending on how well you tolerate/like spice

3 tbsp gluten free soy sauce/ tamari sauce

Vegetable oil

4 eggs

Discover our ten tips for travelling on the low fodmap diet.

Low fodmap nasi goreng instructions


Prep time: 30-45 mins (includes cooking rice)

In the morning, or if possible the night before, cook your rice. You can do this the ‘old fashioned’ way; over a hob, but in my opinion a rice cooker is the quickest and simplest way.  Once cooled stir 2 tbsp of soy sauce into the rice and set aside (if possible pop in the fridge). 

Slice up your chicken into cubes and dice your vegetables.

You can find packs of nasi goreng herbs and spices in stores, but nothing’s better than making a nasi goreng paste fresh at home (it also means you definitely know it’s low fodmap).

To make your nasi goreng paste first get a small chopper or blender – I live by my Kenwood Mini Chopper. Pop in the red pepper, soy sauce, tomato puree, fish sauce, shrimp powder, spring onions, chives, garlic infused olive oil and sambal oelek and blend until a paste. It’s as simple as that.

Cooking method:

Cooking time: 20 mins

When you’re ready to cook, heat 2 tbsp of the nasi goreng paste in a large wok over a medium heat.

Once sizzling add in your chicken and cook for 5 mins or so.

Then add in your vegetables with another 1-2 tbsp of the paste. Stir fry for a further 3-5 mins until veg is cooked to taste.

Add the cooked rice and prawns into the wok along with the rest of the nasi goreng paste and stir together ’till warmed through. Once fully mixed dish out into large bowls or plates.

While dishing up the rice put some vegetable oil into a frying pan and heat. When hot enough fry the eggs then place on top of your rice.

 If you wish you can sprinkle the leftover spring onion greens over as a garnish and then serve – perhaps with some tasty Thai prawn crackers on the side.

low fodmap nasi goreng recipe

Low fodmap nasi goreng

So there you have it – my low fodmap nasi goreng recipe. If you give it a go I’d love to hear your feedback and discover the changes you made to make it your own!

As travel’s off the cards for a while most likely, cooking ‘food of the world’ is one of our main ways to ‘escape’ during these crazy times (you can get more  great ideas in this post) so I’m thinking about sharing more of the recipes we’ve discovered during our travels. Is this something you’d be interested in?

Let me know your thoughts in the comment section below and if there’s enough interest I may start a new ‘Food of the World’ recipe series – all low fodmap of course!

By day Co-Editor Keri is a freelance journalist and copywriter, but spends most of her free time either travelling or planning her next trip!  A complete travel fanatic, she has a love of tropical climates, wildlife and afternoon tea (hence the creation of her Global Afternoon Tea Challenge!)


    • Keri

      Apologies Rachelle! I’ve updated the blog post to include that info (thanks for spotting my mistake!) but quickly for you here, you add the tom puree into the mini blender when making the paste, and throw in the cooked prawns with the rice at the end, warm everything through and you’re good to go. Hope you enjoy!

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