Dinner comes together easily with this gluten free chow mein that's packed with saucy noodles, crisp vegetables, and classic takeout-style flavor. It's also a low FODMAP recipe, made without onion or garlic, so it's gentle on digestion without sacrificing taste.
If you love this gluten free chow mein recipe, you'll also enjoy Chicken Stir Fry and Fried Rice. Both are fast, flavorful options for busy nights when you want something different without overthinking dinner. For fast, more reliable dinner ideas, head to my Quick Dinner Recipes for inspiration.
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Why You'll Love This Recipe
- Ready in under 30 minutes, making it an easy win for busy weeknights
- Gluten free and low FODMAP, made without onion or garlic
- Saucy noodles with crisp vegetables for classic takeout-style flavor
What You'll Need
- Avocado oil - a neutral oil that works well for high-heat stir frying
- Coleslaw mix - saves prep time and cooks down perfectly for chow mein-style noodles
- Canned bean sprouts - add classic texture
- Canned mushrooms - bring savory umami flavor
- Vermicelli rice noodles (angel hair) - light, gluten free noodles
Sauce Ingredients:
- Vegetable broth - creates a base for the sauce
- Gluten free tamari soy sauce - delivers salty, savory flavor without wheat
- Gluten free oyster sauce - adds depth and that takeout-style flavor
- Cornstarch - thickens the sauce so it coats the noodles
- Toasted sesame oil - adds aroma and classic Asian flavor
- Pure maple syrup - balances the salty sauce with subtle sweetness
Toppings:
- Green onions - optional garnish for freshness and color
- Sesame seeds - optional crunch and visual finish
See the recipe card for the exact measurements and complete instructions.
Step-By-Step Instructions
Step 1: Shake the sauce
In a wide-mouth mason jar, add the chicken broth, gluten free tamari soy sauce, oyster sauce, cornstarch, toasted sesame oil, and maple syrup. Cover and shake well until the cornstarch is fully dissolved. Set aside.
Step 2: Soak the noodles
Add the rice noodles to hot water and soak for 15 minutes (or follow the package directions if you are not using angel hair rice noodles). Drain well.
Step 3: Stir fry the vegetables
Heat avocado oil in a large skillet or wok over medium-high heat. Add the chopped coleslaw mix and stir fry until tender, about 2-3 minutes.
Add the chopped bean sprouts and chopped mushrooms, then stir fry for 1 minute more. Transfer everything to a plate.
Step 4: Finish the noodles
Add the remaining avocado oil to the same skillet. Add the drained noodles and stir fry for 1 minute.
Give the sauce another quick shake, then pour it in and stir until glossy. Add the cooked vegetables back to the skillet and toss until everything is coated and warmed through.
Top with chopped green onions and sesame seeds and serve immediately.
Tips and Tricks
Rice Noodles: Make sure not to over-soak the noodles. They will turn to mush. Drain really well; we don't want extra water to thin the sauce.
Add Protein: Stir fry diced chicken, shrimp, or tofu before cooking the vegetables, then add it back at the end. If using meat, the dish will not be vegetarian.
Chow Mein Vegetable Options
This recipe is flexible enough to use whatever veggies you have left in your fridge. Make sure they are thinly sliced or shredded so everything cooks fast and evenly. Avoid watery vegetables. Try any crunchy and tender combination of these:
- Carrots
- Bell peppers
- Snow peas
- Sugar snap peas
- Bok choy
- Cabbage
- Zucchini (thinly sliced)
Gluten Free Noodle Variations
Let's talk about chow mein noodles. When testing noodles for this recipe, vermicelli angel hair rice noodles worked best. If trying a different type of noodles, avoid thick gluten free pasta-style noodles and drain really well.
- Gluten free spaghetti noodles (corn rice based)
- Brown rice noodles
- Chickpea or lentil pasta noodles
- Soba Noodles (100% buckwheat)
Storing and Reheating
Storage - Store leftover chow mein in an airtight container in the refrigerator for up to 3 days.
Reheating - Reheat gently in a skillet over medium heat with a small splash of water or broth to loosen the noodles. Stir frequently until warmed through. The microwave works too, but the stovetop gives the best texture.
Freezing - Freezing is not recommended. Rice noodles tend to become brittle and lose their texture once thawed, making the dish mushy when reheated.
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.
- Coleslaw mix - Low FODMAP when made with green cabbage and carrots; safe at 1 cup per meal.
- Canned bean sprouts - Low FODMAP at up to ½ cup (75 grams) per meal, drained.
- Canned mushrooms - Low FODMAP at up to ½ cup (75 grams) per meal, drained.
- Vermicelli rice noodles (angel hair) - Naturally gluten free and low FODMAP.
- Vegetable broth - Use a low FODMAP broth without onion or garlic.
- Gluten free tamari soy sauce - Safe at 2 tablespoons (42 grams) per meal.
- Oyster sauce - Use a gluten free version without onion or garlic; safe at 1 tablespoon per meal.
- Cornstarch - Safe at 5 tablespoons (100 grams) per meal.
- Pure maple syrup - Safe at 2 tablespoons (40 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
Traditional chow mein is made with wheat noodles and soy sauce, so it isn't gluten free. This recipe uses rice noodles and gluten free tamari instead.
Yes. When prepared as written, this recipe is low FODMAP and made without onion or garlic.
You can add chicken, shrimp, or tofu if you'd like. Keep in mind that adding meat or seafood will make the dish no longer vegetarian.
Watery chow mein usually means the noodles or vegetables weren't drained well. High heat and a wide pan help the sauce thicken properly.
This dish is best served right after cooking. Leftovers can be stored and reheated, but the noodles will soften as they sit.
Yes. Chow mein is flexible, and many quick-cooking vegetables work well. Just keep the pieces thin so everything cooks evenly.
Yes. Everything cooks quickly in one pan, making it a good option when you want something fast without relying on takeout.
What To Serve With Gluten Free Chow Mein
Serve this as a side dish or turn it into a full meal. I love to serve this chow mein as a side dish for gluten free chicken stir fry or sweet and sour chicken. Or for lunch, serve with a side of roasted broccoli and Blackstone fried rice.
More Loveable Noodle Recipes
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Recipe
Gluten Free Chow Mein
Ingredients
Sauce:
- ½ cup vegetable broth (Note 1)
- ⅔ cup gluten free tamari soy sauce (Note 2)
- 3 tablespoons oyster sauce gluten free
- 1 tablespoon cornstarch
- 2 teaspoons toasted sesame oil
- 2 teaspoons pure maple syrup
Noodles:
- 8 ounces vermicelli rice noodles angel hair
Vegetables:
- 3 cups coleslaw mix roughly chopped
- 14 ounces canned bean sprouts chopped
- 4 ounces canned mushrooms chopped
- 2 tablespoons avocado oil divided
Toppings:
- chopped green onions
- sesame seeds
Instructions
- Mix Sauce: To a wide-mouth mason jar, add the chicken broth, soy sauce, oyster sauce, cornstarch, sesame oil, and maple syrup. Cover and shake until the cornstarch is dissolved. Set aside.
- Soak Noodles: Add the rice noodles to hot water and soak for 15 minutes, or follow instructions on the package of noodles if not using angel hair rice noodles.
- Cook Veggies: To a large skillet or wok, heat the avocado oil over medium-high heat. Add the chopped coleslaw mix. Stir fry until tender, 4-5 minutes. Next, add the chopped bean sprouts and chopped mushrooms, and stir fry for 1-2 minutes. Remove to a plate.
- Cook Noodles: Drain the rice noodles. To the same skillet, add another tablespoon of avocado oil, and stir fry the noodles for 1 minute. Add the sauce. Stir. Then add the cooked veggies. Stir until combined. Top with chopped green onions and serve immediately.
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