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


Comments Rating 4.88 (8 reviews)

28 Responses

  1. chicken and broccoli

    Hi Rachel. This was an easy and tasty recipe. I was so surprised that I could eat the broccoli. I also love your Asian Stir fry.

    1. Great question!
      Some of the older information sources list broccoli as a high-FODMAP food, but in fact broccoli is safe to consume as this recipe suggests (see notes at the top of the recipe), provided you stick to an appropriate serving. Our data comes from Monash University in Australia which is the most reputable source for FODMAP testing. You may feel more comfortable avoiding broccoli as a personal decision, but this stir-fry is safe to consume from a FODMAP standpoint! Thank you for your comment, have a great day. ?

    1. Kathy!
      That is wonderful to hear. This meal would be fantastic with shrimp!! Thank you so much for your review and comments 🙂

        1. JB,
          We have not made this a combo meal with both chicken and shrimp, but it would be delicious. Just make sure you cook the chicken and shrimp separately, or watch them carefully, as the shrimp may get overcooked faster than the chicken pieces. ENJOY!

  2. OMG sooo good!!!

    This recipe was so delicious. As I am the only person on a FODMAP diet in my home it can sometimes be difficult. I feed this to my whole family and they loved it. They asked when I will be making it again.


  3. I made this for my picky 15 year old . She LOVES it. It is. Staple in my house. I also reduced the amount of sugar…and she said it taste amazing.

    1. Renee,
      That is FANTASTIC! We are thrilled your daughter enjoys the stir fry. Thank you SOOO much for your feedback 🙂

  4. WOW

    Love this recipe! I’m a teenager and because my mom has ibs everytime i need to cook dinner I go here. Ingredients were simple,the food was amazing. Can always rely on here for recipes <3

    1. Charlotte,
      That is such a lovely comment!!
      We are thrilled you enjoyed the recipe. Please stay in touch!

  5. This is a wonderful way to get the flavor of Chinese food without any garlic or onion. Thank you so much for this!

  6. I recently started on the FODMAP plan and given the limitations, this was on plan and terrific. I made one change…I did not marinate the chicken but rather used the sauce later in the recipe when I added the vegetables. Instead, I “breaded” the chicken first using spelt flour. THANKS!

    1. Great Ken!
      Just so you know, ALL of our recipes are suitable for the Elimination Phase of the low-FODMAP diet, provided you stick to the recommended serving size allocated. No need to worry- just pick your favorites among our over 400 low-FODMAP Recipes!
      Have a wonderful day 🙂

  7. Delish !!!

    I have been failing at making low fodmap recipes taste good and not make my kid’s eyes roll ! I’m so thankful for this perfect stir fry dish! So flavorful.

    1. Jamie,
      Thank you! We are confident you will have greater success with our recipes- they are guaranteed delicious 🙂
      Please keep in touch!!

  8. Excellent

    Dr. Rachel, this the first recipe I have tried from you and it was superb! The entire family loved it which is rare. I can’t wait to try additional recipes. Thank you!

    1. Hi Sarah,
      We are so glad you found us! Thanks for the feedback and let us know what you think when you try others 🙂

  9. Not for me but a start

    This is day 2 of my low fodmap journey and this is the first meal I cooked. Its not something I’ll try again, I’m just use to different flavors and the vineage and amount of sugar was too much for me. But appreciate you for creating low fodmap recipes, I’d be so lost other wise. Also, much is a serving size? 1/2 cup then 1/2 rice?


    1. Hi Lisa,
      Welcome! We think you would find our low-FODMAP IBS Solution Guide and Cookbook very helpful! It explains the FODMAP diet, has a grocery list, 4 week meal plan and over 100 Low-FODMAP Recipes that prep in 30 minutes or less.
      This meal is for 4 servings. About 4 ounces of protein per serve. As far as rice, most rice types do not contain FODMAPs, but we suggest 1 cup per serving. You should check out one of the FODMAP apps (Monash or FodmapFriendly) to help you with portions for future. Good luck!

  10. I can’t reveal the recipe till I try it. It does sound delicious. In need to make two substitutions.
    How much would the taste be affected by using Coconut Aminos in place of tamari and replacing brown sugar with maple syrup?

    1. Hi Rosemary,
      We have not tried maple syrup, this could impact the sweetness of the marinade. Similarly, we cannot say if the aminos are going to have the same flavor as we have not used this ingredient. Please confirm that your product is also low in FODMAPs. Good luck!

  11. Quick and easy

    Very flavorful and so quick and easy. It appealed to both low FODMAP and non LF eaters in the house, which is always a win. No leftovers since the non LF eaters wiped it out! Thank you.

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