If you’re following a low FODMAP diet to ease digestive discomfort, you might think flavorful meals are off the table—but think again! This Low FODMAP Chicken and Zucchini Stir-Fry proves that eating for gut health doesn’t mean sacrificing taste. Inspired by Asian stir-fry techniques and tailored for those with IBS or food sensitivities, this dish is light, zesty, and perfect for busy weeknights.
With tender chicken, crisp zucchini, and a savory low FODMAP sauce, this stir-fry brings together vibrant textures and balanced flavors. It’s a comfort food staple with a healthy twist, all without triggering your digestive system.
Ingredients
For the Stir-Fry:
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1 lb (450g) boneless, skinless chicken breast, thinly sliced
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2 medium zucchinis, sliced into half-moons
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2 tbsp garlic-infused olive oil (FODMAP-safe, no garlic pieces)
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1 tbsp sesame oil
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2 scallion greens, chopped (green part only)
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1 tbsp freshly grated ginger
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1 red bell pepper, julienned (optional for color and crunch)
For the Sauce:
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2 tbsp tamari (gluten-free soy sauce)
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1 tbsp oyster sauce (check for FODMAP-friendly brands)
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1 tsp maple syrup (or brown sugar)
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1 tsp rice vinegar
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1/4 tsp chili flakes (optional)
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2 tsp cornstarch mixed with 2 tbsp water (slurry)
Substitutions:
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Chicken: Swap with firm tofu or shrimp for a vegetarian or pescatarian option.
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Zucchini: Try bok choy, carrots, or green beans for variety.
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Tamari: Use coconut aminos for a soy-free alternative.
Step-by-Step Cooking Instructions
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Prep the Ingredients:
Wash and slice all vegetables. Cut chicken into even, thin slices for quick cooking. -
Marinate the Chicken (Optional):
Mix 1 tbsp tamari with 1/2 tbsp sesame oil and marinate chicken for 10–15 minutes to enhance flavor. -
Make the Sauce:
In a small bowl, whisk together tamari, oyster sauce, maple syrup, vinegar, and chili flakes. Set aside. -
Stir-Fry the Chicken:
Heat 1 tbsp garlic-infused oil in a large pan or wok over medium-high heat. Add chicken and stir-fry for 5–7 minutes until cooked through and golden. Remove and set aside. -
Cook the Vegetables:
In the same pan, add the remaining garlic oil and stir-fry zucchini, red bell pepper, and ginger for 3–4 minutes until slightly tender but still crisp. -
Combine & Sauce It Up:
Return the chicken to the pan. Add the sauce and stir well. Pour in the cornstarch slurry and toss everything until the sauce thickens (about 1–2 minutes). -
Garnish & Serve:
Top with scallion greens and serve hot.
Common Mistakes to Avoid:
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Don’t overcrowd the pan—cook in batches if needed to avoid steaming.
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Avoid overcooking veggies—they should remain slightly crunchy.
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Watch the salt levels—some low FODMAP sauces are still quite salty.
Pro Tips and Cooking Techniques
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Wok It Right: A wok is ideal for high-heat, quick cooking. If using a skillet, preheat it thoroughly.
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Cut Evenly: Uniform slicing ensures even cooking and better texture.
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Boost Flavor Naturally: Garlic-infused oil gives flavor without the FODMAPs—just ensure no garlic solids are present.
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Layering Flavors: Add ginger early and scallion greens at the end for depth and freshness.
Variations and Customizations
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Vegetarian: Use tofu or tempeh instead of chicken, and skip oyster sauce or use a vegan version.
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Low-Carb: Serve with cauliflower rice instead of jasmine rice.
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Spicy: Add a touch of chili oil or fresh chili if tolerated.
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Fusion Style: Add a splash of lime juice and cilantro for a Thai twist.
Serving Suggestions
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Presentation: Serve in a shallow bowl, garnished with scallion greens and sesame seeds.
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Side Dishes: Pair with steamed jasmine rice, low FODMAP rice noodles, or a cucumber salad.
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Beverages: A glass of cold green tea or a light ginger-infused sparkling water complements this dish perfectly.
Nutritional Information (Per Serving – Approximate)
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Calories: 350
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Protein: 30g
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Carbohydrates: 20g
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Fat: 15g
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Fiber: 3g
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Sodium: 650mg
Frequently Asked Questions (FAQs)
Q: Can I meal prep this stir-fry?
Yes! Store in airtight containers in the fridge for up to 3 days. Reheat gently in a pan to preserve texture.
Q: Is this recipe freezer-friendly?
While you can freeze it, zucchini may become mushy upon thawing. For best results, freeze only the cooked chicken and sauce.
Q: Can I skip the cornstarch?
Yes, but the sauce will be thinner. You can use arrowroot powder or reduce the sauce longer to thicken.
Closing Thoughts
Cooking low FODMAP meals doesn’t have to be bland or boring. This Chicken and Zucchini Stir-Fry is a perfect example of how you can eat well, feel good, and enjoy the process. Whether you’re new to low FODMAP eating or a seasoned gut-health foodie, this dish is sure to become a go-to favorite.
