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Low FODMAP Chicken Stir Fry

Prep Time: 20 minutes
Cook Time: 10 minutes
Total Time: 30 minutes
Servings: 8
Calories: 294kcal


  • 1/3 cup low sodium soy sauce
  • 2 tablespoons light brown sugar
  • 1 tablespoon finely grated fresh ginger
  • 1 tablespoon cornstarch
  • ½ teaspoon red pepper flakes plus maybe a little extra depending on your seasoning preferences
  • 1 medium red bell pepper
  • 2 medium-sized carrots
  • ½ cup chopped scallions
  • 2 pounds boneless skinless chicken thighs or breasts cut into bite-size pieces
  • 1 teaspoon toasted sesame oil as optional topping
  • 3 tablespoon garlic-infused olive oil
  • 1 cup brown rice or more depending on how many people you are serving


  • Assemble ingredients together.
  • To begin, start some hot brown rice (which is low FODMAP) cooking so it’s finished around the same time as your stir fry.
  • Whisk together the cornstarch, brown sugar, soy sauce, ginger, the ½ teaspoon of red pepper flakes in a large bowl. Be sure to mix the ingredients until they are very well combined.
  • Next, add the chicken pieces and stir them thoroughly to coat the chicken in the sauce. Set the chicken aside and let it sit and marinate in the sauce while you prepare the vegetables.
  • Cut and/or core the vegetables into strips about ¾ inch long. For the carrots, peel them and cut them diagonally into ½ inch thick discs or pieces. Set the vegetables aside.
  • Then heat a large sauté pan over high heat. Add 1 tablespoon of the garlic-infused olive oil and heat the oil until it is shimmering and just about to boil. Add the scallions, carrots, and peppers and stir fry the vegetables over high heat for four minutes (or until the veggies are crisp and tender). Remove the vegetables from the pan and set them aside in a separate bowl.
  • Heat the last 2 teaspoons of garlic-infused olive oil until it is simmering as before. Use tongs to remove your chicken from your marinade and place the chicken onto the pan. Stir fry the chicken until it is just cooked through, about five minutes.
  • Add your vegetables to the chicken in the pan and stir fry the entire mixture for one minute so all the flavors can mix together. Remove the pan from the heat and taste the stir fry – if you like, you can add more pepper flakes and/or drizzle the mixture with sesame oil.
  • Serve the stir fry with your hot rice immediately.



Calories: 294kcal | Carbohydrates: 25g | Protein: 27g | Fat: 9g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Trans Fat: 1g | Cholesterol: 73mg | Sodium: 501mg | Potassium: 589mg | Fiber: 2g | Sugar: 4g | Vitamin A: 3084IU | Vitamin C: 21mg | Calcium: 24mg | Iron: 1mg