Enjoy low FODMAP Mexican rice as a side dish for Taco Tuesdays. It's ideal for anyone following a low FODMAP diet, as the recipe contains no onions or garlic.
Incorporating delicious low FODMAP side dishes is an excellent way to create a well-balanced meal. Some of our favorites include low FODMAP oven-roasted vegetables and almond milk mashed potatoes.
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Why You'll Love This Recipe
- Smells amazing while cooking
- Uses basic pantry ingredients
- Not only is it low FODMAP, but it’s also gluten free and dairy free.
Featured Ingredients
- Long Grain White Rice - A basic rice that absorbs flavor and color.
- Garlic Infused Olive Oil - All the garlic flavor without the garlic. My favorite garlic oil is the Covita brand. I bought it on Amazon.
- Tomato Sauce - Bringing tomato flavor from a staple pantry ingredient.
- Spices: Kosher Salt and Ground Cumin
- Green Onions - Use only the tops, plus, they add a pop of color and a bit of onion flavor.
- Chicken Broth - Use a low FODMAP option or an option you can tolerate.
See the recipe card for the exact measurements and complete instructions.
Selected ingredients are based on guidance on current serving sizes measured by the Monash University Food App and FODMAP Friendly App at the time of publishing. As always, follow your gut and modify as needed.
Step-By-Step Instructions
Step 1: Grab a large saucepan that has a tight-fitting cover. You will need it later.
Add the garlic oil and white rice to the saucepan. Turn the heat up to medium. Stir the garlic oil and rice for 3 minutes.
Step 2: Next, add the canned tomato sauce. Cook for 2 minutes, stirring constantly so the rice does not burn.
Step 3: Pour the chicken broth into the rice and stir. Next, add the kosher salt and ground cumin. Stir.
Turn the heat up to high and bring the mixture to a boil for 6 minutes.
Step 4: After boiling for 6 minutes, turn the heat low.
Sprinkle the green onion tops over the rice.
Step 5: Add the cover and let the rice simmer for 20 minutes or until the liquid is absorbed.
Step 6: Remove from heat for 10 minutes. After 10 minutes, remove the cover, fluff, and serve. Top with chopped cilantro, more green onion tops, and cojita cheese if wanted.
Tips
Before starting, grab everything you need and a timer. Rice is a finicky beast and can go from crunchy to mushy in minutes.
Put the Mexican rice over the top with a squeeze of fresh lime juice before serving!
Variations
Spicy Mexican Rice: If you can tolerate spice - it can trigger symptoms in some people with IBS (Irritable Bowel Syndrome), add ¼ teaspoon of cayenne pepper.
Cheesy Mexican Rice: Sprinkle a bit of shredded mozzarella cheese or cojita cheese - both low-lactose options, over the rice before serving.
Vegan Mexican Rice: Swap the chicken broth for a vegetable broth.
FAQs
There are a few things that can cause mushy rice. One - stirring while cooking. Once the cover is on - no peeking. Two - it could be too much liquid. Three - cooking the rice too long.
Storing and Reheating
Storing: Keep leftovers in an airtight container in the refrigerator for up to four days.
Reheating: Place a serving on a microwave-safe plate, put an ice cube in the center, cover. Heat for 1-2 minutes or until warm. Remove the ice cube and stir.
Freezing: Chilled rice can be stored in a freezer-friendly container for up to four months. Defrost overnight before reheating. Additional chicken broth may be needed if the rice is dry.
Low FODMAP Notes
Low FODMAP information is based on the Monash University Food App and FODMAP Friendly App testing results. I highly recommend using these apps for guidance on ingredients and serving sizes and working with a Low FODMAP dietitian.
- Long Grain White Rice - Safe at 1 cup cooked rice per meal.
- Garlic Infused Olive Oil - Safe at 1 tablespoon or 18 grams per meal.
- Tomato Sauce - Safe at 1 tablespoon per meal. Look for an option that doesn’t have garlic powder listed in the ingredients.
- Ground Cumin - Safe at 1 teaspoon or 2 grams per meal.
- Green Onion Tops - Safe at ¾ cup or 75 grams per meal.
- Chicken Broth - Use a low FODMAP option like Gourmend Foods or an option you can tolerate. It is safe at 1 cup or 237 grams per meal.
As always, modify and adjust based on your own tolerance and individual needs on a modified low FODMAP diet.
What To Serve With Mexican Rice
When life hands you a versatile, delicious side dish like Mexican rice, it is easier to figure out what doesn’t go well with it. However, a few of our favorites is Low FODMAP Mexican Chicken, King Ranch Chicken casserole made without any soups and Low FODMAP Mexican Lasagna with corn tortillas.
Love This Recipe?
Leave a ⭐⭐⭐⭐⭐ rating + comment. It helps so much, and we love hearing from everyone! Thank You -Venessa
Recipe
Low FODMAP Mexican Rice
Equipment
- Large Saucepan With Cover
Ingredients
- 3 tablespoons garlic infused olive oil
- 2 cups long grain white rice
- 8 ounces tomato sauce
- 4 cups chicken broth (Note 1)
- ¼ cup green onions tops chopped (Note 2)
- 1 teaspoon kosher salt
- ¼ teaspoon ground cumin
Instructions
- In a large saucepan, heat the garlic infused olive oil and white rice on medium heat. Stir the rice constantly for 3 minutes.
- Once the rice is lightly toasted, add the canned tomato sauce. Stir constantly for another 2 minutes.
- Next, add the chicken broth, kosher salt, and ground cumin. Stir.
- Turn the heat up to high and bring to a boil. Once boiling, set a timer for 6 minutes.
- Lower the heat to the lowest setting. Sprinkle the chopped green onions over the rice.
- Cover rice with a lid and simmer for 20 minutes.
- Remove from heat and let stand for another 10 minutes.
- When ready, fluff with a spoon or fork and serve hot. If wanted top with chopped green onion tops, cilantro, and cojita cheese.
Venessa Mandelkow says
Love making this rice to go with King Ranch Chicken Casserole. The flavors work so well together!