Allergy-Friendly Fried Rice


Food allergies or intolerances? Take heart: you can still enjoy fried rice! This fried rice is amazing, and I like it even better than traditional fried rice. Just leave out the egg and soy sauce, make sure you use a good amount of onion, and your rice will be flavorful and delicious.

Start with a good drizzle of oil in a pan (olive oil is great, because the flavor is really tremendous with the onions and rice, but be careful not to let it start smoking in the pan). Heat it over medium-high heat.

Add some chopped raw onion (fairly large pieces), and cook for a few minutes till the outsides are browned but they are not mushy. There should still be some bite to the onion.

Stir in cold, cooked rice (yes, it works so much better than freshly-made rice). Heat through, stirring occasionally.

The onion flavors the oil, which coats the rice. So every bite has hot, onion-tasting rice with a light drizzle of oil on it. It’s delicious all by itself, but it also makes a great starting point for adding more flavor.


To take it to the next level, add sesame. You can toast sesame seeds in the dry hot pan right at the beginning (before adding the oil), scoop them out, and then top your finished rice with the seeds. (This is beyond amazing. I had no idea sesame seeds had so much flavor. It’s my favorite way to eat rice now. :) ) You can also drizzle the finished dish with sesame oil.

Adding chopped avocado will boost both the nutrition and the sticking power of your dish–good fats keep you full, the creaminess really complements the rice, and the avocado flavor goes so well with onion (and sesame!).

One day I also had cucumbers, red onion, and dill to use up. So I made a quick cucumber salad and put it on top of the rice with the sesame seeds. It. Was. So. Good.

Quick Dilled Cucumber Salad


  • sliced cucumbers
  • sliced red onion
  • chopped fresh dill
  • rice vinegar
  • powdered sugar
  • salt
  • pepper


  1. Pour a little vinegar in a bowl.
  2. Add maybe 1/2 teaspoon powdered sugar and a pinch of salt. Stir to dissolve.
  3. Add cucumbers, onion, and dill. Stir.
  4. Top with black pepper if desired.
  5. Serve over fried rice.

How do you like your fried rice?

2 comments to Allergy-Friendly Fried Rice

  • Mary Sidwell

    Like your idea about sesame seeds–I’m going to try it.

  • Karen

    I had some cabbage to use up & threw it in there once. It was really good. I usually do a shredded carrot & frozen peas. The other day I saved the drippings from a roasted chicken & used them with equal parts water to cook the rice. Hubby loved it :)

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