Low FODMAP Chicken Stir Fry

This easy stir fry is full of flavor without any high-FODMAP ingredients. Chicken thighs are marinated in tamari, rice vinegar, sesame oil, and fresh ginger for bold umami flavor. Crunchy carrots and broccoli tops add color and texture, while garlic-infused oil brings depth without the FODMAPs. It’s naturally gluten-free, low bloat, and ready in 35 minutes.

Ingredients Needed:

• 3 tbsp tamari (or gluten-free soy sauce): umami-rich, low FODMAP
• 2 tbsp rice vinegar (not seasoned): adds acidity without added sugar
• 1½ tbsp brown sugar: mild sweetness
• 1 tbsp toasted sesame oil: nutty, aromatic base
• 1 tbsp fresh ginger: minced, zesty flavor
• 1 lb boneless skinless chicken thighs: cubed, tender protein
• 1 tbsp olive oil (or garlic-infused oil): adds flavor and heat-safe
• 2 cups broccoli heads: florets only, stalks optional in small amounts
• 2 medium carrots: cut into thin sticks
• Toasted sesame seeds (optional): garnish for crunch

How To Make Low FODMAP Chicken Stir Fry:

Marinate the Chicken:
In a large bowl or zip-top bag, combine tamari, rice vinegar, brown sugar, sesame oil, and minced ginger. Add cubed chicken and refrigerate for 10 minutes to absorb flavor.

Prep the Veggies:
While the chicken marinates, cut broccoli into small florets and slice carrots into thin sticks.

Stir-Fry the Chicken:
Heat olive oil (or garlic-infused oil for extra flavor) in a large skillet over medium-high heat. Add the chicken and marinade. Stir-fry for about 5 minutes until browned and nearly cooked through.

Add Veggies & Finish Cooking:
Add broccoli and carrots. Stir-fry 5–7 minutes until vegetables are tender-crisp and everything is coated in sauce.

Serve:
Serve hot over steamed white rice. Sprinkle with sesame seeds if desired.

Recipe Tips:

• Only use broccoli florets; stalks are higher in FODMAPs.
• Marinate for longer if time allows—up to 30 minutes for deeper flavor.
• For garlic flavor, only use garlic-infused oil made with oil only (no garlic pieces).
• Stir-fry on high heat for better veggie texture and faster cooking.

How to Store & Reheat:

• Room Temperature: Do not leave out for more than 1 hour.
• Fridge: Store in airtight container for up to 3 days.
• Freezer: Freeze for up to 1 month. Thaw and reheat in a skillet or microwave.

Nutrition Facts (Approx. per serving):

• Calories: 320
• Sodium: 680 mg
• Protein: 28 g
• Fat: 14 g
• Carbs: 20 g
• Fibre: 3 g
• Sugar: 7 g

FAQs:

Is chicken stir fry low FODMAP?
Yes, when made with FODMAP-safe veggies, garlic-infused oil, and gluten-free soy sauce like tamari.

What part of broccoli is low FODMAP?
Only the florets. Avoid large amounts of stalks as they contain more FODMAPs.

Can I use chicken breast instead of thighs?
Yes! Chicken breast is also low FODMAP and works just as well.

What can I serve with this stir fry?
Steamed white rice is ideal and low FODMAP.

Is garlic allowed on a low FODMAP diet?
No, but garlic-infused oil is FODMAP-safe because the FODMAPs aren’t soluble in oil.

Try More Recipes:

• Low FODMAP Popcorn
• Low FODMAP Pesto Recipe
• Low FODMAP Mac And Cheese

Low FODMAP Chicken Stir Fry

Recipe by Evelyn ReedCourse: DinnerCuisine: AmericanDifficulty: Easy

Servings

4

servings

Prep time

15

minutes

Cooking time

10

minutes

Calories

320

kcal

Tender chicken, crisp veggies, and a savory ginger-soy sauce—gut-friendly and full of flavor.

Ingredients

• 3 tbsp tamari (or gluten-free soy sauce)

• 2 tbsp rice vinegar (not seasoned)
  

• 1½ tbsp brown sugar
  

• 1 tbsp toasted sesame oil
  

• 1 tbsp minced fresh ginger
  

• 1 lb boneless skinless chicken thighs, cubed
  

• 1 tbsp olive oil (or garlic-infused oil)
  

• 2 cups broccoli florets
  

• 2 medium carrots, thinly sliced
  

• Toasted sesame seeds (optional)
  

Directions

• Marinate chicken in tamari, vinegar, sugar, sesame oil, and ginger for 10 mins.
• Heat oil in skillet. Add chicken and marinade. Stir-fry 5 mins.
• Add broccoli and carrots. Cook 5–7 mins until tender-crisp.
• Serve over rice with sesame seeds if desired.