Low FODMAP chicken stir fry is the recipe that finally brought takeout night back to our table. I was so tired of staring at delivery menus full of things I couldn't eat, so I started testing this at home until the sauce was right and the chicken was actually tender. My teens request it on rotation now, which around here is the highest compliment a recipe can get.
The first time I made this, I wasn't sure a garlic-free stir fry sauce could hold its own. It can. The trick is the quick cornstarch marinade on the chicken before it ever hits the pan. It keeps the chicken tender and helps the sauce cling to every piece instead of pooling at the bottom.
I've made this enough times now to know it works on a Tuesday with zero prep done ahead of time, and it reheats well the next day if you somehow have leftovers (we rarely do).
If you want to keep weeknight stir fry on regular rotation, make a big batch of my low FODMAP stir fry sauce ahead of time and keep it in the fridge. Once that's ready to go, this whole meal comes together faster than waiting for delivery.
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Reader Love
"This was fantastic! Better than what you get in a restaurant. It was fresh and delicious! I'm new to low FODMAP cooking and this will be on repeat!"
- Leah
⭐⭐⭐⭐⭐
Why You'll Love This Recipe
- One pan, in under 30 minutes, making it a go-to for busy weeknights.
- Savory low FODMAP stir fry sauce brings classic takeout flavor without garlic or onion.
- Naturally gluten free and easy to adapt with what you have on hand.
- Scales well for families and makes great leftovers for lunch.
What You'll Need
- Boneless, skinless chicken breasts - Lean, quick-cooking, and easy to cube, so every bite gets coated in sauce.
- Chicken Marinade: Gluten free soy sauce + Rice vinegar + Cornstarch: Marinates the chicken for even more flavor.
- Avocado oil (or any high-heat oil) - Handles the heat needed for stir frying without burning.
- Red bell pepper - Adds color, natural sweetness, and a little crunch to balance the savory sauce.
- Broccoli florets - Soaks up the sauce beautifully while still keeping a bit of bite.
- Sugar snap peas - Fresh and crisp, they bring contrast and keep the stir fry from feeling heavy.
- Baby corn + water chestnuts - Both are canned, easy to keep on hand, and add that classic stir fry texture everyone loves. Drain them well before adding to the pan.
- Low FODMAP stir fry sauce - Pulls everything together with bold flavor while keeping the recipe gut-friendly.
See the recipe card for the exact measurements and complete instructions.
Selected ingredients are based on guidance on current serving sizes measured by the Monash University Food App and FODMAP Friendly App at the time of publishing. As always, follow your gut and modify as needed.
Step-By-Step Instructions
Step 1: Cut and marinate the chicken
Cut the chicken into bite-size cubes (1-inch) and add it to a zip top bag with the gluten free soy sauce, rice vinegar, and cornstarch. Toss until evenly coated, then set aside while you prep the vegetables.
Use a zip top bag holder to make this task easier. It's like having an extra pair of hands in the kitchen!
Step 2: Prep the vegetables
Slice the red bell pepper, cut the broccoli into florets, and drain the baby corn and water chestnuts so everything is ready to go.
Step 3: Cook the chicken
Heat a large skillet or wok over medium-high heat with some of the oil. Add the chicken in a single layer and cook until they reach an internal temperature of 165 degrees F or are lightly browned and cooked through. Transfer to a plate.
Step 4: Cook the vegetables
Add more oil to the pan, then add the bell pepper and broccoli. Cook until they begin to soften, then stir in the sugar snap peas, baby corn, and water chestnuts. Continue cooking just until the vegetables are crisp-tender.
Step 5: Put it all together
Return the chicken and any juices to the pan and toss everything together.
Pour in the stir fry sauce and stir to coat the vegetables, scraping up any browned bits from the pan. Let it simmer briefly until slightly thickened.
Step 6: Garnish and serve
Remove from heat and top with green onion tops and sesame seeds. Serve over steamed white rice, gluten free chow mein noodles, or enjoy it right from the pan..
Tips and Tricks
Prep everything first. Before the pan even gets hot, marinate the chicken, chop the vegetables, drain the canned vegetables, and shake the stir fry sauce. Once you start cooking, it goes fast.
Big, hot pan is the move. Cooking everything in a single layer and keeping it moving will prevent steaming. You want that sear, not a soggy situation.
Do not overcrowd the chicken. If the cubes are packed in too tightly, they will steam instead of brown. Work in batches if needed.
Sauce too thick? Add a splash of water or chicken broth. Too thin? Let it simmer a little longer. It will also thicken as it sits.
Low FODMAP Stir Fry Vegetables
One of the best things about a low FODMAP stir fry is how flexible it is. Here are more gut-friendly options to mix and match:
- Green Bell Peppers (capsicums)
- Bok Choy
- Cabbage
- Carrots
- Celery
- Leeks (Green Part Only)
- Canned Mushrooms, Drained and Rinsed
- Snow Peas
- Zucchini
Stir Fry Toppings
Completely optional, but such a fun way to bring stir fry to the next level.
- Green Onion Tops
- Sesame Seeds
- Fried Egg
- Roasted Peanuts
- Fresh Cilantro
Ingredient Swaps
Chicken thighs - Boneless, skinless chicken thighs work great here. They stay a little juicier and have more flavor. Same internal temperature applies: 165 degrees F.
Protein swaps - Shrimp, firm tofu, or thinly sliced pork loin all work while keeping the dish low FODMAP.
Oil - Any neutral high-heat oil works. Avocado, grapeseed, and canola are all great options.
Variations
Spicy Low FODMAP Stir Fry: Add a small drizzle of chili oil or a pinch of red pepper flakes at the end. Just note that spice can be a trigger for some folks with IBS, so go slow and see how your gut responds.
Vegetarian Stir Fry: Swap the chicken for firm tofu. Press the tofu first to remove excess moisture, then cube and cook the same way. Use vegetable broth in place of chicken broth in your sauce.
Higher Protein: Double the chicken or scramble an egg right into the pan during the vegetable step. More protein, zero extra dishes.
Storing and Reheating
Storing: Keep leftover stir fry in an airtight container in the refrigerator for up to 3 days. The flavors hold up well, though the vegetables will soften slightly over time.
Reheating: Warm gently in a skillet over medium heat until heated through, adding a small splash of water if needed to loosen the sauce. The microwave works too - heat in short intervals and stir between each one so you don't overcook the chicken.
Freezing: Freezing is not recommended for this recipe. The vegetables tend to lose their texture, and the sauce can separate once thawed. Best to eat this one fresh.
Low FODMAP Notes
Low FODMAP ingredient information is based on the Monash University Food App and FODMAP Friendly App testing results as of the day posted. As always, modify based on your gut and what works for you on a low FODMAP diet.
- Boneless, skinless chicken breast - protein and naturally low FODMAP with no serving limit.
- Gluten free tamari soy sauce - safe at 2 tablespoons (42 grams) per meal.
- Rice vinegar - safe at 2 tablespoons (40 grams) per meal.
- Cornstarch - safe at 5 tablespoons (100 grams) per meal.
- Red bell pepper (Capsicum) - safe at ½ cup (43 grams) per meal.
- Broccoli florets - safe at ¾ cup (75 grams) per meal.
- Sugar snap peas - safe at ¾ cup (75 grams) per meal.
- Canned baby corn - safe at 1 cup (75 grams) per meal.
- Canned water chestnuts - safe at ½ cup (75 grams) per meal.
- Homemade stir fry sauce - make stir fry sauce or find an option without high FODMAP ingredients.
- Green onion tops - safe at ¾ cup (75 grams) per meal.
- Sesame seeds - safe at 3 tablespoons (30 grams) per meal.
For additional information on a low FODMAP diet, please visit Monash University or FODMAP Friendly. Both have websites and apps for additional guidance and testing results.
FAQs
Yes. Chicken is low FODMAP, and stir fry works well when you use approved vegetables and a garlic-free, onion-free sauce.
Bell peppers, broccoli florets, snow peas, baby corn, and water chestnuts are all low FODMAP options that hold their texture and flavor when stir fried.
Instead of fresh garlic or onion, this recipe relies on gluten free soy sauce, rice vinegar, ginger, and a low FODMAP stir fry sauce for flavor.
Yes. Using gluten free soy sauce and a gluten free stir fry sauce keeps the entire recipe gluten free.
Shrimp, firm tofu, or thinly sliced pork loin can be used in place of chicken while keeping the dish low FODMAP.
Cook over high heat, avoid overcrowding the pan, and add the sauce at the end so it coats the ingredients instead of steaming them.
Yes. It stores well in the refrigerator for a few days, though the vegetables will soften slightly when reheated.
Yes, but cook the chicken and vegetables in batches to prevent overcrowding the pan and ensure everything browns properly.
Yes! Store it in an airtight container and it holds up well for a few days. The vegetables soften a bit when reheated, but the flavor is still great. My Greek chicken meatballs are another one I love for meal prep weeks when I need something in the fridge and ready to go.
What To Serve With Chicken Stir Fry
This stir fry is great over steamed white rice or baked coconut rice if you want to mix things up. Noodle lovers, serve it over gluten free chow mein instead. You can also skip the starch altogether and eat it straight from the pan for a lighter meal.
Looking for more ideas for the week? There are so many low FODMAP dinner recipes worth bookmarking.
More Loveable Chicken Recipes
Love This Recipe?
Leave a ⭐⭐⭐⭐⭐ rating + comment. It helps so much, and we love hearing from everyone! Thank You -Venessa
Recipe
Low FODMAP Chicken Stir Fry
Equipment
Ingredients
- 1 pound boneless skinless chicken breasts cut into 1-inch cubes
Chicken Marinade:
- 1 teaspoon gluten free tamari soy sauce (Note 1)
- 1 teaspoon rice vinegar
- 1 teaspoon cornstarch
Stir Fry Ingredients:
- 4 teaspoons avocado oil or any high heat oil, divided
- 1 medium red bell pepper cut into strips
- 1 cup broccoli florets
- 1 cup sugar snap peas
- 15 ounces canned baby corn drained
- 8 ounces sliced water chestnuts drained
- 1 cup low FODMAP stir fry sauce (Note 2)
Toppings:
- chopped green onion tops
- sesame seeds
Instructions
- Cut the chicken into 1-inch cubes and add to a zip-top bag with the gluten free soy sauce, rice vinegar, and cornstarch. Toss to coat and set aside.
- Slice the red bell pepper, cut the broccoli into florets, and drain the baby corn and water chestnuts.
- Heat a large skillet or wok over medium-high heat with oil. Add the chicken in a single layer and cook until lightly browned and cooked through to 165 degrees F. Transfer to a plate.
- Add more oil to the pan, then add the bell pepper and broccoli. Cook until beginning to soften, then stir in the sugar snap peas, baby corn, and water chestnuts. Cook until crisp-tender.
- Return the chicken and any juices to the pan. Pour in the stir fry sauce and stir to coat. Simmer briefly until slightly thickened.
- Remove from heat and garnish with green onion tops and sesame seeds. Serve over rice, gluten free noodles, or enjoy plain.
Leah says
This was fantastic! Better than what you get in a restaurant. It was fresh and delicious! I’m new to low FODMAP cooking and this will be on repeat!
Venessa Mandelkow says
Hi Leah! I am so happy you enjoyed my stir fry recipe. If you have any questions about low FODMAP cooking or just want to talk about it, email me! I am happy to help, happy to listen, and share what I have learned over the past 9 years. Thanks for taking the time to leave a comment too! It makes my day when someone loves one of my recipes! -Venessa