Low Acid Fried Rice

This low acid fried rice is a gentle twist on a classic favorite. It’s made with brown rice, mild vegetables, and reflux-friendly ingredients. By removing common acid triggers like garlic, onion, and soy sauce, and replacing them with soothing alternatives, you get a GERD-friendly, stomach-soothing dish that’s still full of flavor and texture. Perfect for lunch or dinner!

Ingredients Needed:

• 2 cups cooked brown rice: cooled, easy to digest.
• 2 tbsp avocado oil or olive oil: light and reflux-safe.
• ½ cup chopped carrots: soft, naturally sweet, low acid.
• ½ cup chopped zucchini or green beans: gentle veggie swap for peppers.
• ½ cup frozen peas: thawed, easy on digestion.
• 1 tbsp chopped chives: mild onion flavor without acid.
• 1 tsp coconut aminos: low-acid alternative to soy sauce.
• 1 tsp sesame oil (optional): adds flavor, omit if sensitive.
• 1 tbsp chopped parsley (optional): fresh and soothing.
• Salt (optional) and no pepper: keep it heartburn-free.

How To Make Low Acid Fried Rice:

Sauté the Veggies:
Heat oil in a large non-stick skillet over medium heat. Add carrots, zucchini or green beans, and peas. Cook for 4–5 minutes until vegetables are soft.

Add Chives and Rice:
Stir in chopped chives. Add the cooled brown rice and stir well.

Flavor and Cook Through:
Drizzle in coconut aminos and sesame oil (if using). Stir to coat and cook 2–3 minutes until hot.

Finish and Serve:
Taste and adjust salt if needed. Top with parsley if using. Serve warm.

Recipe Tips:

• Use day-old rice for best texture and easier digestion.
• Swap bell peppers for zucchini to stay reflux-friendly.
• Always use coconut aminos instead of soy sauce for lower acid.
• Avoid pepper and garlic to keep it heartburn-free.
• Add chives or parsley for gentle flavor without irritation.

How to Store & Reheat:

• Room Temperature: Serve within 1 hour.
• Fridge: Store in a sealed container for up to 3 days.
• Freezer: Freeze in single portions for up to 1 month. Reheat in a pan or microwave with 1 tsp water.

Nutrition Facts (approx. per serving):

• Calories: 265
• Sodium: 105 mg
• Protein: 6 g
• Fat: 9 g
• Carbs: 39 g
• Fibre: 4 g
• Sugar: 3 g

FAQs:

Is fried rice safe for acid reflux?
Yes, when made with low-acid swaps like coconut aminos, chives, and gentle vegetables, it can be reflux-friendly.

What vegetables are OK for low acid diets?
Use carrots, peas, zucchini, and green beans. Avoid acidic ones like tomatoes, bell peppers, and onions.

Can I use white rice instead of brown?
Yes, white rice is even gentler and a great option for sensitive stomachs or low residue diets.

What replaces soy sauce for acid reflux?
Coconut aminos is the best low-acid and soy-free alternative.

Is sesame oil OK for reflux?
In small amounts, yes—but you can leave it out if you’re sensitive to rich oils.

Try More Recipes:

• Low Acid Rice Pilaf
• Low Acid Risotto
• Low Acid Gnocchi With Sage Sauce

Low Acid Fried Rice

Recipe by Evelyn ReedCourse: DinnerCuisine: AmericanDifficulty: Easy

Servings

4

servings

Prep time

10

minutes

Cooking time

10

minutes

Calories

265

kcal

A gentle, savory fried rice made with low-acid ingredients like brown rice, coconut aminos, and mild vegetables. Perfect for reflux-friendly and digestion-safe meals.

Ingredients

• 2 cups cooked brown rice
  

• 2 tbsp avocado oil or olive oil
  

• ½ cup chopped carrots
  

• ½ cup chopped zucchini or green beans
  

• ½ cup frozen peas, thawed
  

• 1 tbsp chopped chives
  

• 1 tsp coconut aminos
  

• 1 tsp sesame oil (optional)
  

• 1 tbsp chopped parsley (optional)
  

• Salt to taste

Directions

• Heat oil in non-stick skillet over medium heat.
• Sauté carrots, zucchini, and peas for 4–5 minutes.
• Stir in chives and cooked rice.
• Add coconut aminos and sesame oil. Stir and heat through.
• Season with salt. Garnish with parsley. Serve warm.