Low FODMAP Easy Chicken and Vegetable Stir-Fry

Total time30 min

Prep time15 min

Cook time15 min

Low FODMAP Easy Chicken and Vegetable Stir-Fry

Weeknight stir-fry is one of those meals that feels like it should be off-limits when you're navigating a sensitive gut, but this version is built from the ground up to work. Garlic-infused oil delivers that deep, savory backbone without the fructans that come with whole garlic or onion, and only the green tops of the scallions are used — a small swap that makes a real difference. The sauce comes together in one bowl: tamari, a touch of maple syrup, rice vinegar, and sesame oil, thickened with cornstarch into a glossy, restaurant-worthy finish. Thinly sliced chicken breast cooks fast over high heat, and the carrots, red bell pepper, and baby bok choy stay tender-crisp so every bite has real texture. Fresh ginger goes in right before the sauce, blooming for just thirty seconds to fill the whole kitchen with that warm, sharp fragrance. Everything comes together in under thirty minutes and serves four over white rice, which keeps things comfortably within safe thresholds. It's the kind of satisfying, colorful dinner that makes eating carefully feel genuinely effortless.

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Ingredients

4 servings

For the stir-fry

1 ½ lb boneless, skinless chicken breast, thinly sliced against the grain
Kroger Uncooked Boneless Skinless Chicken Breast Foster Farms Simply Raised Simply Raised Boneless Skinless Chicken Breast Fillets Simple Truth Natural Thin-Sliced Boneless and Skinless Chicken Breast Cutlets Signature Farms Boneless Skinless Chicken Breasts Value Pack - 3.5 Lb PERDUE FRESH CUTS Fresh Boneless Skinless Chicken Breast Strips Traypack - 1.25 Lbs
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2 tbsp garlic-infused oil, divided
1 medium red bell pepper, thinly sliced
Ingredient note
A serving of up to about 1/3 of a red bell pepper is low in FODMAPs. This recipe contains only about 1/4 of a red bell pepper per serving, making it likely Low FODMAP. If you prefer to always avoid red bell pepper, please tap it and change its rating to Red.
2 medium carrots, peeled and cut into thin matchsticks
2 cups baby bok choy, halved lengthwise
Ingredient note
A serving of up to about 1 cup of bok choy is low in FODMAPs. This recipe contains only about 1/2 cup per serving, making it likely Low FODMAP. If you prefer to always avoid bok choy, please tap it and change its rating to Red.
4 scallions, green tops only, thinly sliced
Ingredient note
The green parts of scallions are low in FODMAPs. Avoid the white bulb which is higher in FODMAPs.
1 tbsp fresh ginger, finely grated

For the sauce

3 tbsp tamari
1 tbsp maple syrup
1 tbsp rice vinegar
1 tsp sesame oil
1 tsp cornstarch
¼ tsp red pepper flakes (optional)

For serving

4 cups cooked white rice, for serving
1 tsp sesame seeds, for serving (optional)

Instructions

1
In a small bowl, whisk together the tamari, maple syrup, rice vinegar, sesame oil, and cornstarch until the cornstarch is fully dissolved. Add the red pepper flakes, if using. Set the sauce aside.
2
Heat 1 tbsp of the garlic-infused oil in a large wok or 12-inch skillet over high heat until shimmering. Add the chicken in a single layer and cook undisturbed for 2 minutes, then stir and continue cooking for 2–3 minutes more, until the pieces are opaque throughout with no pink at the center. Transfer the chicken to a plate and set aside.

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