Low FODMAP Chicken Stir Fry Recipe

This tender, glossy low fodmap chicken stir fry is made with garlic-infused oil, tamari, and crisp vegetables, and is ready in just 25 minutes. The savory sauce thickens instantly in the hot pan, glazing every bite in a rich, umami-packed coating. I make this weekly when I crave takeout flavors without the digestive upset.

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Better Than Takeaway

Finding safe Asian-style food on a restricted diet often feels impossible because onion and garlic are everywhere. I used to think skipping them meant sacrificing flavor, but using garlic-infused oil changed everything for me.

This recipe brings back the sticky, savory satisfaction of restaurant stir-fries without the bloat. My big mistake early on was overcrowding the pan, which steamed the meat instead of searing it, so give the chicken plenty of space.

Low Fodmap Chicken Stir Fry Ingredients

• 1 lb (450g) boneless, skinless chicken breasts, cut into 1-inch cubes
• 2 tbsp cornstarch, divided
• 2 tbsp garlic-infused olive oil (ensure no visible garlic pieces)
• 2 medium carrots, julienned
• 1 red bell pepper, sliced into strips
• 2 cups bok choy, chopped (green leaves and white stems separated)
• 1/2 cup green onion tops, green parts only, chopped
• For the Sauce:
• 1/3 cup gluten-free tamari or soy sauce
• 1 tbsp sesame oil
• 1 tbsp maple syrup
• 1 tsp fresh ginger, grated
• 1/4 cup water

How To Make Low Fodmap Chicken Stir Fry

1. Prep the Sauce: Whisk together the tamari, sesame oil, maple syrup, grated ginger, water, and 1 tablespoon of the cornstarch in a small bowl until smooth.
2. Coat the Chicken: Place the cubed chicken in a separate bowl and toss with the remaining 1 tablespoon of cornstarch until lightly coated.
3. Sear the Chicken: Heat the garlic-infused oil in a wok or large skillet over medium-high heat. Add the chicken in a single layer and cook for 4-5 minutes until golden and cooked through, then remove to a plate.
4. Cook the Veggies: In the same pan, add the carrots and red bell pepper, stir-frying for 2-3 minutes until slightly softened. Add the bok choy stems and cook for another minute, then toss in the bok choy leaves until just wilted.
5. Combine and Serve: Pour the sauce mixture into the pan and let it bubble and thicken for 30 seconds. Return the cooked chicken to the pan, toss everything to coat evenly, and garnish with green onion tops.

Recipe Tips

• Check your oil: Use commercially produced garlic-infused oil where the garlic has been strained out. The FODMAPs are water-soluble but not oil-soluble, making this safe, whereas homemade oil with chunks can be risky.
• Prep ahead: Stir-frying moves very quickly, so chop all your vegetables and mix the sauce before you turn on the stove. You won’t have time to measure ingredients once the pan is hot.
• Don’t crowd the wok: If you double the recipe, cook the chicken in two batches. Overcrowding drops the temperature and releases water, resulting in soggy meat rather than a nice golden sear.

What To Serve With Chicken Stir Fry

Steamed white rice or brown rice creates a perfect base to soak up the savory ginger sauce. For a lighter option, try serving this over thin rice vermicelli noodles which cook almost instantly.

How To Store

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently in a skillet or microwave, adding a splash of water if the sauce has thickened too much in the fridge.

FAQs

• Is soy sauce low FODMAP?
  Soy sauce is generally considered low FODMAP in serving sizes of up to 2 tablespoons. However, many people on this diet also avoid gluten, so using Tamari is often the safer choice.
• Can I use frozen vegetables?
  Yes, a frozen stir-fry mix can work, but check the ingredients list carefully. Many pre-mixed bags contain onions, garlic powder, or high-FODMAP mushrooms.
• Why only green onion tops?
  The white bulb of the green onion contains high levels of fructans, which trigger symptoms for many people. The green tops provide that essential onion flavor but are low in FODMAPs and generally safe to eat.

Nutrition

• Calories: 340
• Total Fat: 12g
• Saturated Fat: 2g
• Cholesterol: 85mg
• Sodium: 890mg
• Total Carbohydrate: 18g
• Protein: 28g

Try More Recipes:

• Low FODMAP Chicken Curry Recipe
• Low FODMAP Chicken Broccoli Rice Casserole Recipe
• Low FODMAP Sesame Chicken Recipe