Gluten-Free Fried Rice Recipe: Quick & Delicious (with Veggies & Protein Options)

Gluten free fried rice, coeliac disease

Are you craving a savory, satisfying meal that’s gluten-free? This easy gluten-free fried rice recipe is the perfect solution! Packed with flavor and customizable with your choice of veggies and protein, it’s a great dish for busy weeknights or meal prep. Plus, it’s simple to make and ready in under 30 minutes!

Ingredients for Gluten-Free Fried Rice

  • 2 cups cooked rice (preferably day-old rice for best texture)
  • 2 tbsp gluten-free soy sauce (or tamari for soy-free option)
  • 1 tbsp sesame oil (for added flavor)
  • 2 tbsp vegetable oil (for frying)
  • 1/2 cup diced onions (yellow or green onions work well)
  • 1/2 cup diced carrots (fresh or frozen)
  • 1/2 cup peas (frozen peas are a quick option)
  • 2 large eggs (scrambled, optional)
  • 1/2 cup cooked chicken, shrimp, or tofu (for added protein, optional)
  • 2 cloves garlic (minced)
  • 1 tbsp ginger (fresh, minced)
  • Salt and pepper (to taste)
  • Optional garnishes: chopped cilantro, green onions, sesame seeds

How to Make Gluten-Free Fried Rice

Step 1: Prepare Ingredients

  • Start by cooking your rice (if not using leftover rice). Day-old rice is best for fried rice as it’s drier and less sticky.
  • Scramble the eggs in a separate pan. Set aside once cooked.

Step 2: SautĂŠ Vegetables and Protein

  • Heat vegetable oil in a large skillet or wok over medium-high heat.
  • Add diced onions, carrots, and peas. Cook for 3-4 minutes, or until they begin to soften.
  • If you’re adding protein (chicken, shrimp, or tofu), toss it in at this point and stir-fry for an additional 2-3 minutes until heated through.

Step 3: Add Garlic and Ginger

  • Stir in minced garlic and ginger, cooking for another minute until fragrant.

Step 4: Combine Rice

  • Add your cooked rice to the pan and break up any clumps. Stir well to combine with the vegetables and protein.
  • Pour in the gluten-free soy sauce (or tamari) and sesame oil. Stir-fry for another 5-7 minutes, letting the rice crisp up a bit on the edges.

Step 5: Add Eggs and Seasoning

  • Add the scrambled eggs to the pan and stir to incorporate. Season with salt and pepper to taste.

Step 6: Garnish and Serve

  • Remove from heat and garnish with fresh cilantro, green onions, and sesame seeds if desired.
  • Serve your gluten-free fried rice hot and enjoy!

Tips for the Best Gluten-Free Fried Rice

  • Use day-old rice: Fresh rice tends to be too soft and sticky for stir-frying. Day-old rice is drier and gives you that signature fried rice texture.
  • Customize your protein: You can use chicken, shrimp, tofu, or even keep it plant-based with just the veggies.
  • Add more vegetables: Try bell peppers, mushrooms, or broccoli for extra color and nutrition.
  • For a soy-free option: Substitute the gluten-free soy sauce with coconut aminos.

Why Choose Gluten-Free Fried Rice?

  • Gluten-Free: This recipe is 100% gluten-free, making it perfect for those with dietary restrictions or those simply choosing to avoid gluten.
  • Quick and Easy: Ready in under 30 minutes, it’s the perfect meal for a busy day.
  • Versatile: You can easily adjust this recipe to include your favorite vegetables or protein options.
  • Healthy: Packed with vegetables, protein, and healthy fats, this dish makes for a nutritious and satisfying meal.

Nutritional Information (Per Serving)

  • Calories: 300-400 (depending on protein choices)
  • Protein: 12-20g
  • Carbs: 45-50g
  • Fat: 15-20g
  • Fiber: 3-5g

Coeliac Disease: Historical Insights from Ancient to Modern Day

This blog post is an expert from Chapter 1 of my book: Vibrant Villi – Coeliac Disease Made Simple.

The history of coeliac disease can be traced back to ancient times.

2nd Century

The first known description of the disease was written by the Greek physician Aretaeus of Cappadocia in the 2nd century AD.

Aretaeus

Aretaeus, a distinguished Greek physician, holds a special place in medical history as one of antiquity’s most influential writers. His eight medical texts explored a wide range of ailments, including asthma, epilepsy, pneumonia, and the condition we now recognize as coeliac disease. You could say he was the “Jack of all ailments” in his day—minus the modern diagnostic tools, of course.

In his book On the Causes and Symptoms of Chronic Diseases, Aretaeus offered the first known description of coeliac disease, which he called “coeliac affection.” The term ‘koiliakos’ was derived from the Greek word ‘koelia,’ meaning abdomen—a clear hint that something was afoot (or ab-domen!) in the digestive system. He described the condition succinctly:
“If the stomach be irretentive of the food and if it pass through undigested and crude, and nothing ascends into the body, we call such persons coeliacs.”

For a man living over 1,800 years ago, his observations were impressively accurate. Aretaeus noted that this affliction primarily affected children and was often associated with malnutrition and wasting. His treatment advice? Avoid grains like wheat, barley, and millet. In other words, he was centuries ahead of the modern gluten-free movement—no trendy quinoa bowls required.

Aretaeus didn’t stop at coeliac disease. He also wrote about diabetes, asthma, epilepsy, and more, proving himself to be a true medical multitasker. His sharp observations and practical advice laid the foundation for modern medicine, showing that even in the ancient world, science was far from crude.

19th Century

For centuries, coeliac disease was an enigma—a mysterious and often fatal condition that baffled physicians. But by the 19th century, the medical world started making headway, thanks to some diligent researchers. Among them was Samuel Gee (1839–1911), an English paediatrician who, in 1888, provided a game-changing breakthrough in understanding the disease.

Samuel Gee

In his paper, On the Coeliac Affection, published in the St. Bartholomew’s Hospital Reports, Gee offered the first comprehensive modern description of coeliac disease. He didn’t just stumble onto his findings; he meticulously studied over 100 children with chronic indigestion, wasting, and other symptoms. If Gee had a superhero alias, it might have been “Captain Observant.”

Gee noted that the disease’s tell-tale signs included chronic diarrhoea, abdominal distension, wasting, and stunted growth—symptoms that sound like a checklist for a very unpleasant day. He also observed a higher prevalence among children from poorer backgrounds, possibly because their diets included more grain-based staples (or perhaps because gluten-free croissants hadn’t been invented yet).

Most impressively, Gee theorized that coeliac disease was caused by a food intolerance, decades before “gluten-free” became a dinner-party buzzword. He discovered that his patients improved on a diet excluding wheat and other grains, but the exact culprit eluded him. Gluten, lurking like an invisible dietary villain, would remain unmasked for decades.

Beyond coeliac, Gee was a busy man. He contributed to understanding conditions like cyclic vomiting syndrome and scarlet fever, while also mentoring a generation of paediatricians. A respected teacher and practitioner, Gee’s legacy reached far beyond his own research, though he probably never guessed he’d inspire millions to swear off bread centuries later.

Gee’s groundbreaking work on coeliac disease transformed countless lives. Today, he stands as a towering figure in the history of coeliac research—a hero of the gluten-intolerant, even if he never got to taste a slice of gluten-free pizza himself.

20th Century

A couple of decades later in the 1920s, the American paediatrician Sidney Haas conducted a series of experiments that showed that carbohydrates were the culprit food in coeliac disease.

Sidney Haas

He is best known for introducing the “banana diet,” a treatment regimen that involved feeding coeliac patients a diet rich in bananas and other fruits and vegetables. Haas’s work on coeliac disease was groundbreaking at the time, as the cause of the disease was not yet understood. He observed that children with coeliac disease who ate bananas showed significant improvement in their symptoms. Haas hypothesized that bananas contained an enzyme that could break down the protein that triggers the illness.

Haas’s banana diet was not a cure, but it did provide a way to manage symptoms. It was widely used in the 1950s and 1960s, before the development of a gluten-free diet.

Haas’s work on coeliac disease was controversial, as some doctors believed that bananas were not an effective treatment. However, his work paved the way for the development of new treatments.The history of coeliac disease can be traced back to ancient times.

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Gluten-Free Fast Food? A McDonald’s Surprise in Budapest

Greetings, gluten warriors! I hope everyone’s doing well and has managed to avoid any recent “oops, is this gluten?” moments.

Lately, I’ve been leaning into a plant-based and whole-food lifestyle—because, you know, health—but when I discovered gluten-free options at McDonald’s, my resolve wavered faster than a crumbling gluten-free sandwich. Naturally, I had to investigate.

Back in September 2019, I found myself in the stunning capital of Hungary—Budapest. I’d only been diagnosed with celiac disease a few months earlier and hadn’t ventured far beyond the U.K. since. If you haven’t been, Budapest is a gem of a city. It’s vibrant, fascinating, and brimming with gluten-free options. Seriously, it’s a coeliac’s playground.

While wandering Budapest in search of safe food, I stumbled upon a McDonald’s that offered gluten-free burgers. Let me tell you, my excitement rivaled finding a rogue gluten-free brownie in the back of the pantry. Not only was I thrilled to try the food, but I was also amazed at how much faster places like Hungary have embraced the gluten-free demand compared to the U.K.

Now, I wouldn’t say I was pining for McDonald’s, but I did miss the convenience of fast food as a fallback. It’s nice to know that if I want a burger in a hurry (and who doesn’t sometimes?), I have an option—even if it does crumble like a poorly made sandcastle.

The burger can be ordered solo or as part of a meal. The fries, however, are a contentious topic among celiacs—so I’ll leave that decision in your capable hands. (Cue the dramatic dun-dun-DUN.) On the bright side, the price wasn’t much higher than a regular meal. That’s a pleasant surprise, considering gluten-free groceries usually feel like they come with a luxury tax.

As for the taste? Well, it was a McDonald’s burger, but with gluten-free bread. The grease seemed to hold things together better than your standard gluten-free loaf, but let’s be real—crumbly bread is inevitable. I think I enjoyed the experience more for the novelty than for the flavor.

Have you been to Budapest? Does your local McDonald’s have gluten-free options? Let me know—I’m always on the hunt for more surprise gluten-free finds!

Gluten Free on the GO – Snack Bars

Preparing a gluten-free meal can be challenging, even under the best circumstances. That’s why I always keep a few gluten-free snacks handy—just in case!

While fresh fruit is ideal, it’s not always practical when I’m traveling (which is often). Let’s be honest—bananas don’t stand a chance against the jostling of a backpack. Instead, I rely on a stash of gluten-free treats tucked away in the sock compartment of my bag.

Here are my top three gluten-free snack bars:

#1 Nakd

SOURCE: https://www.amazon.co.uk/Nakd-Fruit-Bars-Mixed-Case/dp/B00V6H9106RCE

I absolutely LOVE Nakd bars!

I only discovered them about a year ago, but the company has been around for over 14 years. Nakd bars are made in the UK and use 100% natural ingredients, 100% of the time. Not only are they gluten-free, but they also count as one of your five-a-day—making them both a delicious and nutritious choice!

My favorite flavor is Cocoa Orange, but they also have a festive Christmas flavor that’s perfect for the holiday season. I highly recommend giving them a try!

https://eatnakd.com/

#2Eat Natural 

SOURCE: https://www.ebay.com/itm/Eat-Natural-Fruit-and-Nut-Bars-Mixed-Box-of-20-Bars-/132509348248

The Eat Natural Company has been crafting delicious snacks since 1996!

Their bars are the largest on my list, and they cater to everyone with both vegan and non-vegan options. My personal favorite? The apple, ginger, and dark chocolate flavor—I’m completely obsessed!

Eat Natural operates in both the UK and the Netherlands, and they’re deeply committed to giving back through various charity projects. It’s a brand that not only delivers on taste but also makes a positive impact.

https://www.eatnatural.com/

#3Wild Trail “Simple. Outdoor. Energy”

SOURCE: https://wildtrail.co.uk/

Wild Trail bars may be the smallest on my list, but they’re packed with flavor!

Launched in 2016, the company draws its inspiration from the stunning landscapes of Snowdonia. True to their ethos—”Simple. Outdoor. Energy.”—Wild Trail bars are 100% vegan and perfect for fueling your adventures.

You can find Wild Trail products at Tesco, Co-op, Ocado, and Amazon Prime.

Healthy, gluten free and naturally sourced snack bars are a growing market (yay for us with celiac disease), so I expect my list with grow over time!

Have you tried any of the above? What’s your go-to gluten free snack? I’d love to know 🙂