This quick and easy Chicken and Vegetable Gluten Free Stir Fried Rice is perfect for busy week night dinners, or anytime you have “one of those days” and need to dinner on the table in a hurry that not only tastes delicious, but is healthy too!

Or, in my case, “one of those” weeks…

Here are just a few highlights from our busy week…

  • Softball AND baseball season have begun for SiSi and Big Tex.  All you parents with kids in sports…I know you know what this means….
  • Computer trouble!!! {Any other Mac owners have Helvetica font problems???}.  I owe a HUGE thanks to my dad and to the UTC Apple store Genius Bar for helping me get it fixed!
  • Unexpected trip Friday night/early Saturday morning to take Mr. Spicy to the ER.  He will be JUST FINE, but might want to stay away from hot things for awhile…  Ian, if you’re reading this, I love you and hope you feel better soon!

For days or weeks like these, you need an easy, “go to” recipe to make for dinner. This is one of our family’s favorites.  I was fortunate to have all of the ingredients on hand…

SiSi, one of my Kids in the Kitchen chefs, helped me make this delicious gluten free stir fried rice.  We make it extra nutritious with lots of veggies and brown rice  Here is the recipe…

Quick and Easy Chicken and Veggie Gluten Free Stir Fried Rice.

This quick and easy Chicken and Veggie Gluten Free Stir Fried Rice is perfect for busy week night dinners, or anytime you have “one of those days” and need to dinner on the table in a hurry that not only tastes delicious, but is healthy too!
5 from 1 vote
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Prep Time: 15 minutes
Cook Time: 10 minutes
Servings: 4 servings


  • 2 Tablespoons cooking oil of choice, Or you could use raw chicken breasts cut up and stir fry in the pan.)
  • 1 1 onion, medium, chopped
  • 1 clove garlic, minced
  • 3 cups mixed vegetables, i.e. carrots, peas, corn-fresh or frozen
  • 4 cups cooked brown rice, i.e. frozen brown rice from Trader Joes
  • 2 breasts cooked chicken, chopped
  • 2 large eggs, lightly beaten
  • Gluten free soy sauce or tamari, to taste
  • Sirachca, optional, to taste
  • Pine nuts, optional, to taste
  • Sesame oil, optional, to taste


  • Heat oil in a wok. If using raw chicken breasts, stir fry until cooked through then remove from pan and set aside. If using a Foreman or other grill, start cooking chicken now per manufacturers instructions.
  • Add garlic and onion and cook until onion is translucent. 
  • Add assorted veggies (if using frozen, you may add them this way) and stir fry until lightly cooked.
  • Add rice and mix rice and veggies together. Add cut up chicken.
  • Push rice, chicken and veggies to side of wok and add beaten eggs. Cook eggs until done, then mix them in with veggies, rice and chicken.
  • Season to taste with soy sauce or Tamari and sesame oil, and top off with pine nuts and siracha if desired.


Option 1: Low FODMAP Chicken & Veggie Stir Fried Rice

Omit onion and garlic for a low FODMAP version. You may also add garlic oil to taste, and use a combo of your favorite low FODMAP vegetables {i.e. carrots, bell peppers, green beans, bok choy, etc.}

Option 2: Vegetarian Stir Fried Rice

Omit chicken breast and add additional veggies and/or eggs as desired.
TIP! I LOVE my George Forman Grill & use it at least a couple of times each week for QUICKLY cooking chicken, burgers, grilled cheese sandwiches, and more.


Calories: 412kcal | Carbohydrates: 67g | Protein: 12g | Fat: 11g | Saturated Fat: 1g | Cholesterol: 82mg | Sodium: 98mg | Potassium: 513mg | Fiber: 9g | Sugar: 1g | Vitamin A: 7050IU | Vitamin C: 16.5mg | Calcium: 72mg | Iron: 2.8mg
EA Stewart, RD | Registered Dietitian Nutritionist
Course Stir Fry
Cuisine Chinese, Gluten Free, Low FODMAP Option, Vegetarian Option
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The great thing about this gluten free stir fried rice recipe, is that it will serve 4 hungry people, plus, if you have kids, you can pack the leftovers for their lunch the next day, or eat them yourself with pine nuts and spicy siracha doused on top!

Make It a Meal!

This is pretty much a one dish meal.  I like to serve with fruit of choice.  We enjoyed our fried rice with fresh pineapple.  Yum!

More Family Favorite Quick & Easy Dinner Recipes

Easy Gluten Free Pasta Salad with Tomatoes, Basil & Fresh Mozzarella

5 Minute Quick & Easy Pesto Recipe for Busy Weeknights

Quick & Easy One Pot Lasagna Soup

Enjoy, and have a wonderful week!

What kind of week have you had? What are your biggest challenges, if any, to getting a healthy dinner on the table? What are your favorite healthy, quick and easy meals for dinner???

5 from 1 vote (1 rating without comment)

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  1. OK, so I need explicit instructions on preparing the rice part of this dish…help, oh wise one of cooking wisdom 🙂

    1. I think that I just figured it out! First you have to steam/cook the rice and then fry it? I’ve never prepared “fried rice”…is that the answer?

      1. The Spicy RD says:

        Hi Kim! If your making your own rice, yes, you need to cook it first as you normally would, then chill it (otherwise it all sticks together). If you use the Trader Joes rice, just add it straight from the freezer-no need to cook it ahead of time. Enjoy!

        1. I DID IT!! I successfully made the dish!! Yahoo! And, you are right: the leftovers are awesome! Thanks so much!

          1. The Spicy RD says:

            Congratulations!!! Glad to hear you liked it after all that ordeal!

  2. Looks great EA–I’ll have to try it! I’m making lentil soup tonight and that usually lasts me a while…

    P.S. I’m glad Ian’s OK:)

    1. The Spicy RD says:

      Yes, definitely try it sometime MIchelle. Do you have a favorite lentil soup recipe? I’d love for you to share it 🙂 Ian’s doing a lot better now too!

  3. Lauren Slayton says:

    Love a recipe for “those weeks” this is a good one that everyone will like. I do turkey meatloaf, meatballs and usually have them on hand tacos are another go to meal. Or, for the kids, always a noodle (soba, whole wheat for them) we can throw some pesto or tomato sauce with!

    1. The Spicy RD says:

      Yes! Meatloaf and meatballs…I always forget about those, but my kids love them. We do ‘make your own” fish tacos quite a bit. It’s pretty much the only way my kids will eat fish.