Low FODMAP Mexican Rice

A comforting side dish that’s rich in tomato and spice, this IBS-friendly version of Mexican rice uses garlic-infused olive oil and chopped green onion tops to create traditional taste without digestive triggers. It’s simple, quick, and cooks up in one pot — ideal for pairing with your favorite Low FODMAP meals.

Ingredients Needed:

• 3 tablespoons garlic-infused olive oil: for safe garlic flavor
• 2 cups long grain white rice: fluffy and gut-friendly
• 8 oz tomato sauce: canned, with no onion or garlic
• 4 cups Low FODMAP chicken broth: onion-free, garlic-free
• ¼ cup green onion tops only: chopped finely
• 1 teaspoon kosher salt
• ¼ teaspoon ground cumin

How To Make Low FODMAP Mexican Rice:

Toast the Rice:
In a large saucepan, heat garlic-infused olive oil over medium heat. Add the rice and stir constantly for 3 minutes until lightly golden.

Add Tomato Sauce:
Pour in the tomato sauce and stir constantly for another 2 minutes, allowing the rice to absorb flavor.

Simmer:
Add chicken broth, salt, and cumin. Stir to combine. Increase heat and bring to a boil. Once boiling, set a timer for 6 minutes.

Cover and Cook:
Reduce heat to the lowest setting. Sprinkle chopped green onion tops over the rice. Cover tightly and simmer for 20 minutes.

Rest:
Remove the pot from heat but keep it covered. Let it stand for 10 minutes.

Fluff and Serve:
Fluff the rice gently with a spoon or fork. Garnish with extra green onion tops, fresh cilantro, or a sprinkle of cotija cheese if desired.

Recipe Tips:

• Use only the green parts of green onions — avoid white bulbs.
• Always check tomato sauce for added onion or garlic.
• Garlic-infused olive oil must be made with oil only (no garlic pieces left in).
• Letting the rice rest after cooking makes it fluffier and lighter.

How to Store & Reheat:

• Room Temperature: Not recommended — refrigerate within 1 hour.
• Fridge: Store in a sealed container for up to 4 days.
• Freezer: Freeze in portions for up to 2 months. Reheat with a splash of broth or water.

Nutrition Facts (per serving):

• Calories: 230
• Sodium: 290mg
• Protein: 4g
• Fat: 6g
• Carbs: 39g
• Fibre: 1g
• Sugar: 3g

FAQs:

Is Mexican rice Low FODMAP?
Yes, if made with garlic-infused oil and no onion. This recipe is safe for IBS-friendly eating.

Can I use regular tomato sauce?
Only if it’s onion- and garlic-free. Always check the label.

What kind of broth is Low FODMAP?
Choose certified Low FODMAP chicken broth or make your own with no onion/garlic.

Can I skip the cumin?
Yes, but it adds classic flavor. Cumin is Low FODMAP and gut-friendly in small amounts.

Is cotija cheese Low FODMAP?
Yes, in small servings (under 40g). Use sparingly or skip if dairy-sensitive.

Try More Recipes:

• Low FODMAP Hot Dogs
• Low FODMAP Harissa
• Low FODMAP Chicken Tacos

Low FODMAP Mexican Rice

Recipe by Evelyn ReedCourse: DinnerCuisine: AmericanDifficulty: Easy

Servings

6

servings

Prep time

10

minutes

Cooking time

30

minutes

Calories

230

kcal

Fluffy, tomato-rich rice seasoned with garlic-infused olive oil and cumin — perfect for IBS-friendly meals.

Ingredients

• 3 tbsp garlic-infused olive oil

• 2 cups long grain white rice
  

• 8 oz tomato sauce (no onion/garlic)
  

• 4 cups Low FODMAP chicken broth
  

• ¼ cup green onion tops only, chopped
  

• 1 tsp kosher salt
  

• ¼ tsp ground cumin

Directions

• Heat oil in pan. Add rice and stir 3 minutes to toast.
  
• Add tomato sauce, stir another 2 minutes.
  
• Add broth, salt, and cumin. Bring to a boil. Boil 6 minutes.
  
• Lower heat. Add green onions. Cover and simmer 20 minutes.
  
• Remove from heat, let rest 10 minutes.
  
• Fluff and serve warm. Optional: top with cilantro or cotija.