This chewy, savory Low FODMAP Lo Mein is made with gluten-free noodles, crunchy vegetables, and a garlic-infused soy sauce blend, ready in just 25 minutes. Tossing the noodles in the sizzling wok coats every strand in the rich, umami-packed glaze. I make this whenever I crave takeout without the tummy troubles.

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Better Than Takeaway

I used to miss ordering greasy, savory noodles on Friday nights until I realized how easy the sauce is to replicate at home. Most restaurants use high-FODMAP onions and garlic, but using garlic-infused oil gives you that same punchy flavor safely without the fructans.

The trick is prepping all your vegetables before the heat goes on because the cooking happens fast. My first attempt was a bit mushy because I overcooked the gluten-free pasta, so watch the timer closely and rinse the noodles cold to stop the cooking.

Low FODMAP Lo Mein Ingredients

8 oz (225g) gluten-free spaghetti or rice noodles
2 tbsp garlic-infused olive oil, divided
1 lb (450g) chicken breast or thighs, sliced thin
2 cups bok choy, chopped (mostly green leaves)
1 cup carrots, julienned
1/2 cup bamboo shoots, sliced
For the Sauce:
1/4 cup gluten-free tamari (soy sauce substitute)
1 tbsp gluten-free oyster sauce or vegetarian stir-fry sauce
1 tsp sesame oil
1 tsp fresh ginger, grated
1 tsp brown sugar or maple syrup
1 tsp cornstarch (optional, for thicker sauce)

How To Make Low FODMAP Lo Mein

Boil Noodles: Cook the gluten-free noodles according to package instructions until al dente. Drain immediately and rinse thoroughly with cold water to remove excess starch and stop them from cooking further.
Sear Chicken: Heat 1 tablespoon of garlic-infused oil in a large wok or skillet over medium-high heat. Add the sliced chicken and stir-fry for 4-5 minutes until browned and cooked through, then remove to a plate.
Sauté Veggies: Add the remaining 1 tablespoon of oil to the pan. Toss in the carrots, bok choy, and bamboo shoots, stir-frying for 2-3 minutes until the vegetables are crisp-tender but not soft.
Sauce & Toss: Whisk the tamari, oyster sauce, sesame oil, ginger, sugar, and cornstarch in a small bowl. Return the chicken and noodles to the pan, pour the sauce over everything, and toss with tongs for 1-2 minutes until hot and evenly coated.

Recipe Tips

Rinse Cold: Gluten-free pasta has a lot of surface starch. Rinsing it cold prevents it from turning into a gummy block before it hits the wok.
Green Onion Tops: If you want an oniony garnish, use only the green tops of scallions. The white bulbs contain fructans, but the green parts are low FODMAP.
Check Oyster Sauce: Oyster sauce is generally low FODMAP in small servings (1 tbsp), but check labels for wheat or garlic additives. A vegetarian mushroom sauce is a great safe alternative.

What To Serve With Low FODMAP Lo Mein

Serve this noodle dish alongside simple steamed dumplings if you can find gluten-free wrappers, or fresh spring rolls with rice paper. A side of smashed cucumber salad with sesame oil and seeds adds a refreshing crunch that cuts through the savory sauce.

How To Store

Keep leftovers in an airtight container in the refrigerator for up to 3 days. When reheating, add a splash of water to the pan or microwave, as gluten-free noodles tend to dry out more than wheat noodles.

FAQs

Can I use regular pasta?
If you tolerate gluten and wheat fructans, yes. However, traditional wheat pasta is high FODMAP in larger servings, so stick to gluten-free spaghetti or rice noodles for the elimination phase.
Is soy sauce low FODMAP?
Soy sauce contains some wheat but is generally considered low FODMAP in small quantities. However, Tamari is a safer, gluten-free option that tastes nearly identical.
What other vegetables can I add?
Red bell peppers (up to 1/3 cup), green beans (up to 15 beans), and choy sum are excellent, safe additions to bulk up the meal.

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Nutrition

Calories: 385
Total Fat: 12g
Saturated Fat: 2g
Cholesterol: 85mg
Sodium: 920mg
Total Carbohydrate: 42g
Protein: 28g