Some nights call for something fast, flavorful, and not hard on your gut, and this low FODMAP chicken stir fry delivers. It's packed with tender chicken, colorful low FODMAP vegetables, and a savory sauce that tastes straight out of a takeout order. Honestly, all that's missing is the white takeout container.
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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 - Mild, tender, and classic in stir fry, plus easy to keep on hand.
- Water chestnuts - Add crunch without overpowering the dish or the sauce.
- Low FODMAP stir fry sauce - Pulls everything together with bold flavor while keeping the recipe gut-friendly.
- Toppings: Green onion tops + Sesame seeds: adds flavor and a subtle nutty finish.
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: Finish with the garnish
Remove from the heat and garnish with green onion tops and sesame seeds before serving.
Tips and Tricks
Prep it all, baby! Before you even get out a pan, marinate the chicken, chop the veggies, drain the canned vegetables, and shake the stir fry sauce. This recipe is fast!
Big, Hot Pan! Cooking everything in a single layer and keeping it moving will prevent steaming.
Low FODMAP Stir Fry Vegetables
The best thing about stir fry is that it is flexible and easy to customize to what you love and what your gut loves! Here are more options:
- 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
Storing and Reheating
Storing: Store 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: Reheat gently in a skillet over medium heat until warmed through, adding a small splash of water if needed to loosen the sauce. You can also reheat in the microwave in short intervals, stirring between each, to avoid overcooking the chicken.
Freezing: Freezing is not recommended for this recipe. The vegetables tend to lose their texture, and the sauce can separate once thawed.
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.
What To Serve With Chicken Stir Fry
This chicken stir fry works well with simple sides that soak up the sauce. Steamed white rice, fried rice, or if you love noodles, try gluten free chow mein. You can also serve it on its own for a lighter meal.
Need more meal inspiration? Check out more quick dinner recipes!
More Loveable Chicken Recipes
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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.
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