30 Minute Low-FODMAP Chicken & Broccoli Stir-Fry; Gluten-free, Dairy-free

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Everyone loves a stir- fry, and this recipe is bound to be a hit in your home.  Cooking your meat and vegetables in one pan means a healthy dinner and easy clean up.

You will also appreciate this low-FODMAP Chicken Broccoli Stir Fry has NO fancy ingredients, is gluten-free AND IBS-friendly. A gourmet meal ready in just 30 minutes!

Try it with tofu for a vegan entree, or use shrimp, or beef instead of the chicken.  It will be a versatile staple in your home.

FODMAP fact: While many think broccoli is a high-FODMAP food, it depends on which part of the broccoli you are consuming. If you stick to broccoli HEADS only, you can enjoy a full  3/4 cup per serving!

You may also love my:

Or check out over 300 more low-FODMAP recipes on the blog.  IBS-friendly!

Be healthy and happy,

Rachel Pauls, MD

Low-FODMAP Chicken and Broccoli Stir-fry; Gluten-free, Dairy-free

Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients

Serves 4

Prep time 12 min

Cook time 10-15 min

Total time 22-27 min


  • 3 tablespoons tamari (gluten-free soy sauce) or soy sauce
  • 2 tablespoons rice vinegar (not ‘seasoned’ rice vinegar, as that product contains sugar)
  • 1 & 1/2 tablespoons brown sugar
  • 1 tablespoon toasted sesame oil
  • 1 tablespoon fresh ginger, minced
  • 1 pound (16 ounces) boneless skinless chicken thighs, chopped into cubes
    • Can also substitute chicken breasts
  • 1 tablespoon olive oil
    • If you want a garlic flavor, use garlic-infused oil instead
  • 2 cups broccoli heads
    • Try to avoid using the stalks, they are higher in FODMAPs
    • However, if a little of the stalk gets in the dish, don’t panic as whole broccoli is still low-FODMAP in 3/4 cup servings
  • 2 medium carrots, chopped into thin sticks
  • Toasted sesame seeds, for garnish


  • Combine tamari or soy sauce, rice vinegar, brown sugar, sesame oil, and ginger in a large resealable bag with the chicken.
  • Put chicken in the refrigerator for 10 minutes to marinate.  While marinating, prepare vegetables.
  • When finished marinating, place a large skillet over medium-high heat and add the 1 tablespoon of olive oil.
  • When oil is warm, pour the chicken and marinade into the skillet. Allow chicken to cook for about 5 minutes, stirring and turning as needed.
  • Add broccoli and carrots to skillet and stir-fry until the ingredients are coated with sauce and the mixture is heated through.
  • Serve immediately over steamed rice, garnished with sesame seeds


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