Low FODMAP Maple Chicken Lo Mein

Total time40 min

Prep time20 min

Cook time20 min

Takeout-style noodle dishes are one of those cravings that can feel completely off the table when you're managing a sensitive gut — garlic and onion hide in almost every sauce, and wheat noodles are basically the default. This version flips the script without sacrificing any of the saucy, savory satisfaction you're after. Garlic-infused oil delivers that deep, aromatic flavor without the fructans, rice noodles stand in seamlessly for wheat-based lo mein, and only the green tops of scallions make the cut — a small swap that keeps the dish bright and fresh while staying within safe limits. The tamari-based sauce, touched with sesame oil, a hint of maple syrup, and rice vinegar, clings to every strand of noodle and piece of chicken in the most craveable way. Crisp carrots, red bell pepper, and tender baby bok choy round out the stir-fry with color and crunch, making this feel like a full, restaurant-worthy meal. The whole thing comes together in one wok over high heat, so dinner is on the table fast. Serves four, and honestly, everyone at the table will want seconds — gut issues or not.

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Ingredients

4 servings

For the noodles

8 oz dried rice noodles (lo mein–style, medium width)
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For the chicken

1 lb boneless, skinless chicken breasts or thighs, thinly sliced against the grain
1 tsp cornstarch
1 tsp tamari

For the sauce

3 tbsp tamari
1 tbsp sesame oil
1 tbsp maple syrup
1 tsp rice vinegar
1 tsp cornstarch

For the stir-fry

2 tbsp garlic-infused oil, divided
2 medium carrots, peeled and julienned or cut into thin matchsticks
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 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 tsp fresh ginger, grated
¼ tsp white pepper

For serving

1 tsp sesame seeds (optional)

Instructions

1
Cook the rice noodles in a large pot of boiling water according to package directions until just tender with a slight chew, typically 4–6 minutes. Drain, rinse under cold water to stop cooking, and toss with a small drizzle of sesame oil to prevent sticking. Set aside.
2
In a small bowl, whisk together the 3 tbsp tamari, sesame oil, maple syrup, rice vinegar, and 1 tsp cornstarch until the cornstarch is fully dissolved. Set the sauce aside.

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