Low-FODMAP Chicken Stir-Fry

About This Recipe

This stir-fry is designed for sensitive stomachs — tender chicken strips quickly wok-tossed with low-FODMAP vegetables like bell pepper, bok choy, and carrot in a garlic-infused oil (without the garlic pieces), finished with soy sauce and ginger. All the flavour of a classic stir-fry, none of the digestive distress. Garlic-infused oil is the key substitution that makes this work: garlic's FODMAP content is water-soluble, not oil-soluble, so infusing oil with garlic and then removing the solids before cooking captures the aroma and flavour while leaving the fermentable compounds behind — a trick that lets the dish taste properly savoury rather than like a compromise. As with any stir-fry, high heat and constant movement in the wok are what keep the chicken tender and the vegetables crisp rather than steamed: everything is cut into similarly sized, thin pieces beforehand so it cooks through quickly, and the chicken is added first and briefly set aside so it doesn't overcook while the vegetables finish. Ginger and soy sauce, both naturally low-FODMAP, do the seasoning work usually handled by garlic and onion, added at the very end so their flavour stays bright rather than cooking off over the high heat.

Ingredients

Serves 2

• 300 gchicken breast, thinly sliced
• 1 mediumred bell pepper, sliced
• 2 headsbaby bok choy, quartered
• 1 mediumcarrot, julienned
• 2 tbspgarlic-infused olive oil
• 1 tbsptamari (gluten-free soy sauce)
• 1 tbspfresh ginger, grated
• 1 tspsesame oil
• 1 tsprice wine vinegar

Instructions

1. 1

   Sear the chicken

   Heat 1 tbsp garlic-infused oil in a wok over high heat. Add chicken slices and stir-fry for 3–4 minutes until golden and cooked through. Transfer to a plate.

2. 2

   Cook the vegetables

   Add remaining garlic-infused oil to the wok. Stir-fry carrot for 1 minute, then add bell pepper and bok choy. Toss for 2 minutes until crisp-tender.

3. 3

   Combine

   Return chicken to the wok. Add ginger, tamari, and rice wine vinegar. Toss everything together for 1 minute.

4. 4

   Finish

   Drizzle with sesame oil and serve over steamed jasmine rice.

Variations

• •

  Swap chicken for firm tofu for a vegetarian version.

• •

  Add bean sprouts and water chestnuts for extra crunch.

• •

  Vegetarian: swap the protein for roasted king oyster mushrooms, smoked tofu or cooked chickpeas — adjust seasoning slightly upward to compensate.

• •

  Spicier: add a finely chopped fresh chile or a teaspoon of crushed Aleppo/Urfa pepper to the aromatics for warm, layered heat instead of a single sharp hit.

Storage

Refrigerate up to 3 days. Reheat in a wok or microwave.

Frequently Asked Questions