If you love Chinese, try my low-FODMAP, gluten-free Chicken Chow Mein. Full of tender chicken, noodles and sauce. IBS friendly!
If you have scrolled my blog, you would recognize my passion for Asian cooking. The flavors, and textures are my absolute favorites. As soon as I came across gluten-free chow mein noodles, I knew I had found my next inspiration.
This is an easy, delicious recipe for low-FODMAP and gluten-free Chicken Chow Mein. Tender chunks of chicken, chewy noodles, and garlicky, savory sauce. Without the tummy upset! Yup. You need to make this one.
You will note the use of infused oil to add the flavor of garlic to this recipe. Infused oils should be one of your pantry staples (my low-FODMAP Recipe Ingredient Swaps & Substitutions blog shares other great tips for recipe modifications). Since FODMAPs are not dissolved in an oil base, these are a perfect way to add flavor and richness to a recipe and keep your tummy happy.
Tossing the cooked gluten-free pasta with infused oil to add flavor, as well as keep the gluten-free noodles from sticking together, is a trick that I almost always incorporate in my recipes. Gluten-free can be tricky, but it is worth it.
For other amazing Asian recipes- check out Dr. Rachel’s Favorite Low-FODMAP Asian Recipes; Gluten-free, Gut Friendly.
You may also love my:
- Low-FODMAP & Gluten-free 30-Minute ‘Drunken’ Noodles with Chicken
- Low-FODMAP ‘Copycat’ Panda Express Orange Chicken Recipe; Gluten-free, Dairy-free
- Low-FODMAP Sheet Pan Spicy Sesame Chicken with Broccoli; Gluten-free, Dairy-free
- Low-FODMAP 30-Minute Korean Beef; Gluten-free, Dairy-free
- Low-FODMAP 30-Minute Sesame Glazed Tofu; Gluten-free, Vegan
Or check out over 600 more low-FODMAP recipes on the blog. IBS-friendly!
Be healthy and happy,
Rachel Pauls, MD
Low-FODMAP & Gluten-free 30-Minute Chicken Chow Mein
If you love Chinese, then you have to try this delicious low-FODMAP and gluten-free Chicken Chow Mein. Full of tender chicken, tender noodles and sensational sauce. IBS and gut friendly!
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Total Time: 40 minutes
- Yield: 6 servings 1x
- Category: Entree
- Method: Cooking
- Cuisine: Asian
- Diet: Gluten Free
Ingredients
- 14 ounces (1–2 packages) low-FODMAP, gluten-free chow mein noodles*
- 2 tablespoons garlic infused oil; divided*
- 24 ounces boneless, skinless chicken breasts or thighs, chopped into 1 inch chunks
- 1 (40g) stalk celery, minced*
- 2 cups (180g) chopped red or green cabbage, or a combination*
- 2 large carrots, grated*
- Avocado, or canola oil, for frying
For Sauce:
- 1/3 cup low-FODMAP chicken broth*
- 4 tablespoons soy sauce
- 2 tablespoons oyster sauce*
- 2 teaspoons pure maple syrup
- 1 teaspoon toasted sesame oil
- 1 tablespoon cornstarch
For garnish:
- 2 scallions, green tips only, chopped
- Toasted sesame seeds
Instructions
- Set up a large skillet over medium heat. Add 1 tablespoon infused oil, then begin searing the chicken pieces on both sides (about 3 minutes per side)
- Set the seared chicken on a plate to stay warm. They don’t have to be fully cooked at this point
- While chicken is cooking, prepare the chow mein noodles according to package instructions, then drain and toss with remaining 1 tablespoon garlic infused oil (this may only be 1-2 minutes depending on your noodles)
- Add the cabbage to the skillet, cover, and cook for 3 to 4 minutes, until wilted. Adjust heat as necessary
- Drain excess liquid if needed, then add the carrots and celery and cook until softened. If necessary, add olive or canola oil to the skillet
- In a bowl or measuring cup, whisk together the ingredients for the sauce
- Transfer the chicken back to the skillet, then stir in the noodles, then sauce
- Bring everything to a gentle simmer, and let the sauce thicken and reduce for about 5 minutes
- Serve, garnished with scallion tips and sesame seeds
Notes
- Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients (using available FODMAP data at time of posting)
- I used Gefen gluten-free chow mein noodles. If you can’t find ones with low-FODMAP ingredients, then use Asian rice noodles instead. For more ideas, see my Low-FODMAP Grocery Shopping List
- Garlic-infused oil contains flavor but not FODMAPs!
- Red and green cabbage are both low-FODMAP in 75g servings, you can buy ‘coleslaw’ mix (if just shredded cabbage and carrots) to help make this easier!
- Celery is low-FODMAP in 10g servings
- Oyster sauce is low-FODMAP in 1 tablespoon serving
- Select a chicken broth without onion or garlic, or make your own!
- The green tip of the scallion is low-FODMAP, avoid the bulb
