Search post

FODMAP Your Favorites: Chicken Pepper Stir-fry


There’s nothing in the world like the joy you get from your favorite comfort foods. You might think that just because you’re on a restricted diet all your faves are out of bounds. Not a chance! We’ll help you FODMAP Your Favorites!

Throwing together a crowd-pleasing chicken pepper stir-fry is a quick, delicious end to a busy day. Not only colorful and flavorful, but it will fill your kitchen with aromas to make you feel as if you’ve cooked a real, honest-to-goodness meal, although it’s as easy as tossing a few ingredients into a hot wok!

Although the idea of a stir-fry can conjure up images of spicy ingredients, pungent garlic and onions, and bowls full of FODMAP vegetables that can cause nightmare scenarios for those on a low FODMAP diet, it doesn’t need to be that way! Even a stir-fry can be made safe with a few low FODMAP tweaks and switches...  Read on for a perfect low FODMAP chicken pepper stir-fry for two that will make your tastebuds and your belly sing.

If spicy food does not trigger you, you may consider adding an optional jalapeno, sliced, with seeds removed. If there is any question about this, leave it out, there will still be plenty of flavor added by the other ingredients.



(for 2 servings)

2 tsp. garlic-infused oil

2 tsp. ginger, grated

1 jalapeno, finely chopped, with seeds removed (optional)

¾ cup red bell pepper

¼ cup green bell pepper

½  lb. chicken, trimmed and cut into ½ inch strips

½ cup scallion tops, chopped, green parts only

2 tsp. sesame oil

¼  cup soy sauce or tamari

1 Tbsp. toasted sesame seeds to serve

1 bunch coriander leaves

2 cups cooked white rice



  1. Bring water to a boil and cook rice to package directions while you make your stir-fry.
  2. Heat 2 tsp garlic-infused oil on medium-high in a large non-stick pan or wok. 
  3. Add the grated ginger and jalapeno if using, and stir-fry for 1 min. 
  4. Add sliced peppers and cook until softer but still firm, stirring often for about 4 minutes. 
  5. Add the chicken and stir-fry for 2 mins more, ensuring that all sides are cooked and the chicken does not look pink.  
  6. Add scallion tops, ¼ cup water, ⅓ cup soy sauce or tamari sauce, 2 tsp sesame oil, and cover to simmer for a few minutes, stirring occasionally.
  7. Serve over cooked rice, with torn coriander leaves and a sprinkle of sesame seeds for garnish. 
  8. Enjoy with all your low FODMAP friends!


More FODMAPPED Favorites!


Low FODMAP Recipes:

Low FODMAP & Gluten-Free Prepared Meals:

What's the best diet for IBS?
Where FODMAPs Hide: Polyols

About Author


Epicured's Content Team: Amanda Robideau is a writer, editor, and food enthusiast. She has a special interest in gut health due to a family history of IBS and IBD, and the many hours she’s logged eating with, cooking with, and cooking for friends and family members with dietary restrictions. Her love of creative eating and exploration has been fueled by the places she has lived, including Paris, Geneva, New York and LA, as well as the many places she has traveled. Reviewing our content is Shannon Kearney, RD, a trained chef and registered dietitian. She spearheads Epicured’s dietary compliance, ensuring that Epicured prepared foods are prepared in accordance with the very latest research. She assists Chef Dani with recipe development, analyzing recipes to the gram for FODMAP content. Jaime Haak is also a content reviewer and is Epicured's Chief Growth Officer. She is a passionate connector and partnership builder. Jaime brings with her extensive experience in health policy (State of IL, State of IN), pharma (Eli Lilly), insurance (UnitedHealthcare), and tech (pulseData, Palantir) organizations.

Related Posts
German Potato Dumplings (Kartoffelknodel) 
What is the Mediterranean diet and can it help my IBS?
Creamy Low FODMAP Potato Carrot Soup


Subscribe To Blog

Subscribe to Email Updates