Low-FODMAP & Gluten-free ‘Drunken’ Noodles with Chicken

Noodles. Tender Chicken. Spices. Thai Inspired Flavor. 

Low-FODMAP Drunken Noodles, aka ‘Pad Kee Mao’, are a quick, savory, and amazing Thai dinner.  Ready in 30 minutes!

Drunken Noodles.  Such a great name.  Apparently, its meant to be taken literally. Since the meal is so spicy, it needs to be washed down with a cold beer.

Of course, we may not want to pair it with a beer, or make it THAT spicy.  After all, we want both our mouths and tummies to be happy :).

My low-FODMAP Drunken Noodles are full of the delicious, spiced, aromatic flavors that you love, but without the IBS flare-ups. I packed it with chicken, for extra protein, but feel free to substitute shrimp, beef, or tofu if you prefer.

Try some of my other amazing low-FODMAP Asian recipes after you enjoy this meal!

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Or check out over 500 more low-FODMAP recipes on the blog.  IBS-friendly!

Be healthy and happy,

Rachel Pauls, MD

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Low-FODMAP & Gluten-free ‘Drunken’ Noodles

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Chewy, spicy, and super flavorful low-FODMAP ‘Drunken’ Noodles.  Packed with chicken for added protein.  You will love this recipe!   Gluten-free and Dairy-free.

  • Author: Dr. Rachel Pauls
  • Prep Time: 20 min
  • Cook Time: 10 min
  • Total Time: 30 min
  • Yield: 4 servings 1x
  • Category: main
  • Cuisine: Thai
  • Diet: Gluten Free

Ingredients

Scale

For the chicken & marinade:

  • 2 tablespoons water
  • 16 ounces boneless, skinless chicken thighs or chicken breasts, chopped into cubes
  • 1 teaspoon gluten-free soy sauce
  • 1 teaspoon olive or canola oil
  • 2 teaspoons cornstarch

For the sauce, and rest of meal:

  • 8 ounces (225 g) wide, gluten-free rice noodles
  • 1 tablespoon dark brown sugar
  • 2 tablespoons warm water
  • 2 tablespoons gluten-free soy sauce
  • 1 tablespoon and 2 teaspoons fish sauce*
  • 1 tablespoon and 1 teaspoon oyster sauce*
  • A large pinch ground white pepper*
  • 2 tablespoons olive or canola oil
  • 1 tablespoon garlic infused oil*
  • 1 tablespoon shallot or onion infused oil*
  • 1 teaspoon fresh grated ginger
  • 3 scallions, green tips only, cut into 1 inch slices
  • 14 red Thai chili peppers*, deseeded and finely chopped
  • 1 cup (20g) Thai basil or Thai holy basil (loosely packed)*, stems removed
  • 5 to 6 pieces canned baby corn, rinsed and drained and cut into half*
  • 2 teaspoons Shaoxing wine (a rice cooking wine)*
  • Garnish:
    • Green scallion tips
    • Toasted sesame seeds

Instructions

  • In a large bowl, place chicken and 2 tablespoons water
  • Massage the water into the cubed chicken with your hands until absorbed
  • Add 1 teaspoon soy sauce, 1 teaspoon oil, and 2 teaspoons cornstarch, and mix until the chicken is evenly coated. Set aside for now in the refrigerator
  • Prep your noodles according to the package instructions until al-dente
  • While your noodles are cooking, place your brown sugar in a small bowl with the warm water and stir to dissolve
  • Add soy sauce, fish sauce, oyster sauce, and white pepper to create your sauce 
  • Heat a wok or large saucepan over high heat, then drizzle 2 tablespoons of olive or canola oil on the sides  to coat the whole surface
  • Add the chicken and let it sear for 1-2 minutes on each side until it’s just cooked
  • Remove chicken from the pan and set aside
  • If the wok or pan is dirty, then wipe it down then replace over the high heat and add 1 tablespoon of garlic infused oil, then the onion/shallot infused oil and grated ginger
  • After a few seconds, add the scallions, chili peppers, basil, baby corn, and Shaoxing wine
  • Stir-fry for about 20 seconds
  • Add the cooked rice noodles and gently fold noodles into the other ingredients for another minute or so, until the noodles warm up and are well combined
  • Next, add the sauce mixture and stir everything until the noodles are coated evenly in sauce (about another minute).  Increase heat to high and continue stirring upwards from the bottom of the wok to prevent sticking
  • Add the seared chicken, and stir-fry for another 1 to 2 minutes, until chicken is cooked through (160F)
  • Serve immediately, garnished with scallion tips, and toasted sesame seeds if desired

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
  • 1 tablespoon is one low-FODMAP serving for fish sauce
  • 1 tablespoon is one low-FODMAP serving for oyster sauce
  • Infused oils have flavor but not the difficult to digest FODMAPs! See my low-FODMAP Top 11 Tips and Tricks to explain why!
  • Avoid the scallion bulb as they are higher in FODMAPs, use the green tips only
  • Trace FODMAPS are found in baby corn
  • One serving is 1 chili (28g) for chili peppers, if you don’t like spicy food then modify as needed
    • If you can’t find Thai red chilis, then try green serrano chilis or red pepper flakes
  • White pepper has an earthier flavor than black pepper, and is used in Asian cooking. Feel free to use black pepper if you don’t have white pepper
  • Thai Basil and Holy Basil have a somewhat different flavor than regular basil, but have not been tested for FODMAPs.  If you are not comfortable with using it, or can’t source it, then regular Basil is a reasonable substitute
  • Shaoxing wine (a rice cooking wine) can be substituted with mirin, but ensure yours is not sweetened with high fructose corn syrup

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As an IBS-sufferer myself, I know how badly you want to feel healthy and happy. I’ve spent over a decade researching IBS and FODMAPs, and my recipes and guidance will help you succeed.

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