Looking for a tasty pad Thai recipe? What do you do if you are craving pad thai and you are following a low FODMAP diet because of your tummy troubles. This Low Fodmap Chicken Pad Thai is packed with flavor, fiber and nutrients! We made it higher fiber by using brown rice noodles compared to refined rice noodles. This makes the recipe take a little longer to cook, but it’s worth it!
Pad Thai (or any type of noodle!) is definitely a comfort food for me. You can do so many things with noodles. I grew up eating Italian and Mediterranean foods, but it wasn’t until recent years when I started experimenting with making more Asian cuisine!
This recipe for low fodmap chicken pad thai is an easy recipe to make your debut in making copy cat thai food at home.
Asian cuisine can offer a lot of gluten-free, dairy-free and low fodmap choices when you are going out to eat. However, some sauces can be a little tricky to navigate. Sometimes it may be safer to make a meal you crave at home to make sure that it stays low fodmap!
Paying attention to the measurements for broccoli, red pepper , and green onion will be important to keep this recipe low fodmap! If you want more asian food recipes that are also low fodmap, try these Salmon Avocado Lettuce Wraps next!
What if I Don’t Have a Wok?
The advantage to using a wok is that it distributes heat more evenly and requires less oil. If you don’t have a wok at home, you can get the same effect by using a wide, flat pan. Your goal is to give your food as much contact with the heat as possible. A sauté pan is good substitute for a wok, and is something most people have stocked in their kitchens!
Low FODMAP Chicken Pad Thai
Ingredients
- 8 oz brown rice noodles
- 2 tbsp olive oil divided
- 1 lb chicken cut into bite size pieces
- 1 inch ginger fresh, finely chopped
- 2 cups broccoli chopped into bite size pieces
- 1 bell pepper thinly sliced
- 1 cup bean sprouts
- 1/2 lime cut into 4 slices
- 1/2 bunch green onion green section only, chopped
Sauce
- 1/4 cup tamari low sodium
- 1/8 cup water
- 1 tbsp maple syrup
- 1 tbsp rice vinegar
- 1 tsp sesame oil
- 1 pinch cayenne pepper
- 1/2 lime juiced
Instructions
- Cook rice noodles according to package directions and set aside.
- Heat wok or large saucepan over medium high heat, and add 1 tbsp olive oil.
- Add chicken, and sauté until just cooked all the way through (about 3-4 minutes depending on the size of the chicken pieces)
- While chicken is cooking, mix together the ingredients for the sauce and set aside.
- Return pan to medium heat with 1 tbsp olive oil. Once heated, add ginger, broccoli, and red bell pepper. Sauté until softened.
- When vegetables are done, add chicken, noodles, and green onions back into the pan. Top with stir-fry sauce and mix to combine all the ingredients well. Continue to cook, stirring frequently until heated through.
- Garnish with bean sprouts and a lime wedge. Best if served warm.
Nutrition
Our dietitians create, prepare and photograph all the recipes in on blog. Please let us know what you think of our pad thai recipe designed for people with digestive issues who are following a low FODMAP diet.
Please note:
Nutrition info is approximate and may contain errors.
Some of these links are affiliate links. If you click these links and make a purchase, I will earn a commission at no extra cost to you.
Kathleen Tabb is a registered dietitian based in Maryland. She specializes in digestive conditions such as irritable bowel syndrome (IBS) and has extensive training through her master’s degree in integrative and functional nutrition. She is passionate about looking at her clients holistically to illuminate the root cause of their concerns in order to improve health and quality of life
