This low FODMAP stirfry recipe is quick and easy and healthy. This recipe is great if you are following a low FODMAP diet to improve your digestion.  Looking for more tools to help you follow a low FODMAP diet, take a look at this blog.

Low FODMAP Stir Fry

Course: Main Dish
Cuisine: Asian
Keyword: Budget-friendly, Easy, Meal prep, Quick
Cooking Method: One Dish Meals, Stove Top
Condition: Dairy Free, Heart Health, Low FODMAP, Low Sodium, Nut Free
Servings: 1 person


  • 1 Tbsp olive oil garlic infused
  • 1/2 to 1 cup mixed vegetables steamer bags
  • 1/2 cup chicken
  • 1/2 to 1 cup rice cooked
  • soy sauce low sodium


  • Heat a wok or large sauce pan with garlic infused oil on medium high heat.
  • Cut vegetables into small pieces. Throw into the wok and start stirring.
  • Take your chicken and cut into bite sized pieces. Season with salt and pepper.
  • Once the vegetables have started to soften, add the chicken into the hot wok. Stir constantly for 2 to 3 minutes.
  • Once the chicken and vegetables are cooked through and browned, you may add the rice to the pan in the last few minutes of cooking, or decide to continue to the last step and serve the rice on the side.
  • Once everything has reached your desired level of doneness, add sauce and saute for a few more minutes.


Nutrition info is approximate and may contain errors.


Carbohydrates: 51g | Protein: 19g | Fat: 26g | Sodium: 98mg | Potassium: 406mg | Fiber: 7g

One of the most common challenges that hear from people implementing the low FODMAP diet is missing garlic and onions, two key ingredients that add a ton of flavor to any and all recipes. Without these two, especially garlic, cooking can be less fun and a lot less flavorful. Great news, we found a way to get around this! Intruding: garlic infused olive oil.

            The other challenge we hear from patients is not being able to eat the same meals as their family as kiddos aren’t as interested in eating the “boring low FODMAP” meals. This can help change that! it’s not only a budget friendly meal, but also kid friendly as it is packed with flavor and can be make into a stir fry bowl – why is everything always better as a bowl? This about it: burrito bowls, poke bowls, Peruvian chicken bowl, breakfast bowl. Bowls are so easy, and so fun!

            This low fodmap stirfry recipe is also nutrient packed. We focus a lot on heart health, as the center of our being, it’s important to do all we can to protect our heart. This recipe is great for that too! Olive oil is a healthy monounsaturated fat (the good fat) which helps combat inflammation and work to protect cells from damage. Chicken is an awesome source of lean protein, and one of the less expensive meats too! Veggies we know are heart healthy as they are packed with vitamin, minerals, and fiber to increase gastrointestinal health as well as heart health. Finally, if you are dedicated to keeping your sodium intake lower, you can consider replacing the soy sauce in this recipe with coconut aminos – they have a very similar flavor profile but just lower sodium for improved heart health!

Please note:

Nutrition info is an estimate and may contain errors. 

Dana uses her advanced training in functional nutrition and food sensitivities to help her clients love and trust food again as they heal from years of painful symptoms that have dominated their lives. Co-author of Nourished: 10 Ingredients to Happy, Healthy Eating and Cooking with Food Sensitivities Survival Guide.