Low FODMAP Thai Green Curry
Thai green curry is one of those dishes that feels like a treat, with its creamy coconut broth, tender chicken thighs, and vibrant vegetables — but getting a restaurant version or a jarred paste to work without triggering symptoms is genuinely tricky. This homemade version sidesteps the usual problem ingredients by building the paste from scratch using lemongrass, ginger, scallion greens (green tops only), and garlic-infused oil, which delivers that deep, savory backbone without the high-FODMAP culprits hiding in most store-bought blends. The garlic-infused oil does a lot of heavy lifting here — you get all the richness and aroma of garlic without the fructans, since only the oil is used. Zucchini and red bell pepper add color and texture, and the full-fat coconut milk creates a silky, restaurant-worthy sauce that coats every piece of chicken beautifully. A touch of maple syrup and a squeeze of fresh lime juice at the end balance the heat and bring the whole bowl together. Served over jasmine rice, this makes four satisfying portions that feel indulgent without any of the second-guessing that usually comes with ordering takeout.
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Learn more →Ingredients
4 servings
For the green curry paste
- 4 stalks lemongrass, tough outer layers removed, bottom 4 inches thinly sliced
- 1 tbsp fresh ginger, peeled and roughly chopped
- ½ cup scallion greens (green tops only), roughly chopped
Ingredient noteThe green parts of scallions are low in FODMAPs. Avoid the white bulb which is higher in FODMAPs.
- 2 fresh green chilies (such as serrano or thai green), roughly chopped
- ¼ cup fresh cilantro stems and leaves, roughly chopped
- 1 tsp ground cumin
- 1 tsp ground coriander
- ½ tsp ground turmeric
- 1 tsp lime zest
- 2 tbsp garlic-infused oil
For the curry
- 1 tbsp garlic-infused oil
- 1.5 lb boneless, skinless chicken thighs, cut into 1-inch pieces
- 1 can (13.5 oz) full-fat coconut milk
- ½ cup chicken broth
- 2 tbsp fish sauce
- 1 tbsp maple syrup
- 1 medium zucchini, cut into half-moons
Ingredient noteA serving of up to about 1/3 of a zucchini is low in FODMAPs. This recipe contains about 1/4 of a zucchini per serving, which stays within that amount, so it is likely fine for many people. If you prefer to always avoid zucchini, please tap it and change its rating to Red.
- 1 medium red bell pepper, seeded and sliced
Ingredient noteA 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.
- 4 fresh kaffir lime leaves, center rib removed and leaves thinly sliced (optional)
- 1 tbsp fresh lime juice
- salt and pepper, to taste
For serving
- 4 cups cooked jasmine rice
- ¼ cup fresh cilantro leaves (optional)
- 1 lime, cut into wedges (optional)
Instructions
- 1
Combine the lemongrass, ginger, scallion greens, green chilies, cilantro, cumin, coriander, turmeric, lime zest, and 2 tbsp garlic-infused oil in a blender or food processor. Blend, scraping down the sides as needed, until a coarse, fragrant paste forms, about 1–2 minutes.
- 2
Heat 1 tbsp garlic-infused oil in a large skillet or wok over medium-high heat until shimmering. Add the curry paste and cook, stirring constantly, until the paste is fragrant and deepened in color, about 2–3 minutes.
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