Low FODMAP Chicken + Vegetable Stir Fry

A simple weeknight dinner that won't trigger IBS symptoms.

By Matt Williamson
15 minutes | serves: 1

This plant-heavy and protein-packed low FODMAP dinner dish is the perfect weeknight meal. Chef Matt recommends serving with boiled whole grain rice or rice noodles.


100g chicken fillet or tofu, diced into 2cm pieces 

1 tbsp olive oil 

1 tsp sesame oil 

50g broccoli florets, thinly sliced 

75g carrots, cut into thin matchsticks  

50g bok choi, thinly sliced 

1 tbsp finely grated fresh ginger 

1 tbsp tamari or soy sauce 

A big pinch of sugar 

¼ bunch chives, cut into 4cm lengths 

1 tsp sesame seeds 


  1. Heat the oils in a wok or a large pan over a high heat. 
  2. Add the diced chicken or tofu and cook until browned and cooked through. 
  3. Add the broccoli, carrot and bok choi to the pan. Stir-fry for a few minutes until the vegetables are tender but still crisp. 
  4. Add the ginger and chives to the pan and continue to stir-fry for another minute until fragrant. 
  5. Pour the tamari or gluten-free soy sauce, sugar and sesame seeds over the mixture and toss everything together to ensure an even coating. 
  6. Serve straightaway with rice or rice noodles on the side if you like.