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Easy 30-Minute Low FODMAP Chicken Stir Fry

Feature, Gut Health & IBS, Healthy & Easy Recipes, Low FODMAP & Gut Health Recipes | August 8, 2022

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Easy 30-Minute Low FODMAP Chicken Stir Fry Featured Image

It’s nearly impossible to find a low FODMAP stir-fry sauce at the store. This easy chicken stir fry is a terrific 30 minute meal made with a homemade stir fry sauce that’s low FODMAP-diet friendly, dairy free, and packed with low FODMAP veggies.

Many times, stir-fry is on the weekly repertoire of simple recipes families make and love. As an IBS dietitian I strive to make life easier for my patients when they are on the low FODMAP diet by making familiar recipes low FODMAP.

This easy low FODMAP chicken stir fry recipe yields about 3 portions. So, I like to double it up and that way I have enough to freeze individual portions for later. I portion the rice, and low FODMAP chicken stir fry mix into tupperware. I pull one out of the freezer when I need a quick low FODMAP lunch!

Looking for other simple and delicious easy low FODMAP diet recipes? We’ve got you. Try this low FODMAP tofu stir fry. Or, this low FODMAP dinner recipe – which is one of our most popular recipes!

Two bowls filled with an assortment of colourful veggies on a bed of rice. There is chops sticks next to the bowls. There is a text box that reads "easy garlic free stir fry sauce recipe"

What can I add to stir-fry for flavor?

Some great options for adding extra flavour into your low FODMAP chicken stir fry dishes include freshly grated or chopped ginger. Soy sauce or tamari are other great flavour boosting options for your Low FODMAP chicken stir fry. Another delicious ingredient that can also add a ton of flavour is roasted sesame seed oil. If it’s not something that you’ve tried before I highly recommend adding a little bit and see how flavourful it is!

There is an assortment of aromatic herbs and spices laid out on a white background. These include a cinnamon stick, fresh ginger root, turmeric root, lime leaves, fresh rosemary etc. There is a mortar and pestle in the centre of the image with some brown coloured spice inside of it.

Is soy sauce OK on low FODMAP diet?

Yes, soy sauce is FODMAP friendly! There is no need to omit or swap out your soy sauce during the low FODMAP diet. Soy sauce adds tons of flavour into your dishes. Especially into low FODMAP stir-fry sauces!

What can I use in stir-fry instead of soy sauce?

Tamari is a great gluten-free option for swapping out soy sauce from your low FODMAP stir-fry sauce recipes. It has that similar umami flavour like soy sauce does which is definitely noticeable if soy sauce is omitted from a recipe! Tamari may be harder to find in some grocery stores compared to soy sauce. If you are struggling to find it at your local grocery store try looking in the health food aisle or try another organic or specialty market.

Is cornstarch low FODMAP?

Yes! Corn starch is low FODMAP. Some recipes may also refer to it as corn flour – this is the same as corn starch. It is a white powder. Not to be confused with corn meal which is grainy and yellow coloured and different than corn flour. Corn starch is low FODMAP in portions of 2/3 cup per meal.

Is chicken low FODMAP?

Yes! Chicken is low FODMAP. Chicken can be enjoyed in portions of 1 small chicken fillet per sitting. This recipe calls for chicken breast, but it could be substituted with other cuts of chicken like thighs. Another easy option is ground chicken. Or, try ground turkey or frozen shrimp for some different low FODMAP protein ideas.

Looking for a low FODMAP vegetarian friendly option? You can swap the chicken for firm tofu, pressed and marinated with soy sauce.

A white shallow dish filled with cubed firm tofu marinating in soy sauce. There is a hand coming into the frame which is sprinkling sesame seeds onto the tofu. There are raw soy beans on the table around the bowl. The background is white.

Is white rice low FODMAP?

Yes! White rice is low FODMAP. It can be enjoyed in portions of 1 cup of cooked white rice per sitting. White rice is a very versatile carbohydrate choice that can be enjoyed in many different ways. Including in this delicious low FODMAP chicken stir fry recipe. White rice can also be replaced with brown rice for added fibre. Or, if you don’t have any rice on hand you can also use rice noodles.

Is brown rice low FODMAP?

Yes, like white rice, brown rice is also low FODMAP. Brown rice portions of 1 cup of cooked brown rice are considered low FODMAP. Brown rice is higher in fibre than white rice and can be used in place of white rice in most recipes.

Two white ramekin bowls next to each other. The one on the left is filled with white rice and the one on the left is slightly larger in size and it is filled with brown rice. The background is light brown coloured.

Love this low FODMAP recipe as much as we do? Our collection of low FODMAP recipes were created to help you navigate the low FODMAP diet. Many of our patients have tried implementing the low FODMAP diet on their own. However, this diet should be conducted with the support of a registered dietitian. At Ignite Nutrition we offer one-on-one nutrition counselling to help you start on the low FODMAP diet with guidance.

Two bowls filled with an assortment of colourful veggies on a bed of rice. There is chops sticks next to the bowls.
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Easy 30-Minute Low FODMAP Chicken Stir Fry

It’s nearly impossible to find a low FODMAP stir-fry sauce at the store. This easy chicken stir fry is terrific 30 minute meal made with a homemade stir fry sauce that’s low FODMAP-diet friendly, and packed with low FODMAP veggies.
Prep Time10 mins
Cook Time15 mins
Total Time25 mins
Course: Dinner, Low FODMAP, lunch, Lunch/ Dinner, Main Course
Cuisine: American, Asian
Diet: Low Calorie, Low Fat, Low Lactose
Keyword: chicken breast, dairy free, low fodmap, no garlic, no onion, umami
Servings: 3
Author: Andrea Hardy

Ingredients

  • 2 cups rice
  • 2 chicken breasts, cubed
  • 1 Tbsp cooking oil of your choice
  • 1 cup edamame
  • 2 red bell peppers, sliced (I used a red and an orange)
  • 1 cup broccoli florets, trimmed
  • 3 green onions, just the top 2/3's
  • 3 Tbsp soy sauce or tamari
  • 1 Tbsp minced ginger
  • 1/2 tsp sriracha
  • 1 tsp maple syrup
  • 1 lime, juiced
  • 1 tsp corn starch

Instructions

  • Cook rice as per package instructions
  • Add oil and heat skillet. Add chicken cubes and cook until browned and cooked through.
  • Remove chicken from hot pan. Add edamame, broccoli, and peppers to the pan with a splash of water. Cover and let steam for 3 minutes or until fork tender.
  • While vegetables are steaming, in a bowl, mix together soy sauce & corn starch until combined. Then add ginger, sriracha, maple syrup, lime juice.
  • Combine chicken, vegetables, and sauce in the hot skillet. Stir until simmering and sauce thickens, about 1 minute.
  • Serve over rice and enjoy!

Notes

Low FODMAP Stirs-Fry Recipe Tips:
  • Meat free option? If you’d like to make it vegetarian, simply swap out the chicken breasts for firm tofu, pressed and marinated with soy sauce.
  • No edamame? That’s ok – omit and add another of your favourite low FODMAP vegetables. Some of our swaps include radish, purple cabbage, bok choy, or carrots!
  • No chicken? Try ground turkey for a new flavour idea and slightly easier preparation! Shrimp is another excellent protein option. If you are feeling extra fancy try making it with 2-3 types of protein!
  • No rice? Try making it with rice noodles instead! (Follow the instructions on the package), Or quinoa would also be another delicious substitute for the rice.
  • Want to use up veggies in your fridge? Go for it – simply add more veg! (Up to an additional cup is fine with this low FODMAP chicken stir-fry). Carrots are one of my favourites to add into this recipe. Or a bag of mixed frozen veggies is a super easy option as well.
  • New flavour idea: While orange juice concentrate hasn’t been tested, I often swap out my lime juice for 2 Tbsp frozen orange juice concentrate. In servings, there would only be 1/6th of a cup of ‘orange juice’ making it unlikely to be high FODMAP. It’s one of my favourite swaps to get a sweet citrus flavour!
  • Garnish ideas: Try adding some finely chopped raw cabbage as a garnish for some added crunch (avoid savoy cabbage on the low FODMAP diet)
  • Looking for a bit of extra zip? Try adding dried chili flakes or cayenne pepper powder.
  • Diabetic? Leave out the maple syrup and it will still be loaded with flavour.

**Last reviewed February 2022 for Monash FODMAP portions

Two bowls filled with an assortment of colourful veggies on a bed of rice. There is chops sticks next to the bowls. There is a text box that reads "easy garlic free stir fry sauce recipe"
Andrea Hardy
About the Author

Andrea Hardy

Andrea Hardy is known in the media as Canada's Gut Health Dietitian. With her expertise, she has spoken internationally on all things digestive health, from SIBO, to the gut microbiome, to IBS. As owner of Ignite Nutrition, she has trained her team in the 4 Pillar Approach™️ to digestive health management - our comprehensive, evidence-based approach to managing digestive issues.

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