Craving a fast, gut-friendly dinner that packs protein?
This low FODMAP chicken stir fry delivers lean chicken, sweet bell peppers, and leafy greens—all in one skillet.
You start by heating garlic-infused oil and ginger for flavor without FODMAPs.
Then you toss in thin chicken strips until they’re juicy and golden.
Bell peppers add crunch and vitamins.
A handful of spinach softens them into a nutrient boost.
A dash of soy sauce and sesame oil ties it all together.
Ready in just 20 minutes, this dish fuels muscle recovery and keeps your gut calm.
Why You’ll Love It
- One-pan cleanup
- High protein, low FODMAP
- Colorful and flavorful
- On the table fast
Backed by Science
Monash University confirms ginger and garlic oils low in FODMAPs can still provide taste without upset (source).
See our Low FODMAP Zucchini & Turkey Skillet with Brown Rice for more clean, post-workout meals.
Build Your Pantry
Stock up on garlic-infused oil, tamari, and fresh ginger—see our Top 10 Pantry Staples guide.
Low FODMAP Chicken Stir Fry with Bell Peppers
Equipment
- Large non-stick skillet or wok
- Spatula
- Cutting board & knife
Ingredients
- 2 boneless skinless chicken breasts sliced thin into strips
- 1 tbsp garlic-infused olive oil no garlic pieces
- 1 red bell pepper seeded + sliced into strips
- 1 yellow bell pepper seeded + sliced into strips
- 2 cups baby spinach
- 1 tbsp low-sodium soy sauce or tamari
- 1 tsp fresh ginger minced
- 1 tsp sesame oil
- Salt + pepper to taste
- 1 tbsp chopped green onion tops for garnish
Instructions
- Warm the garlic-infused olive oil in your skillet over medium heat. Add minced ginger and sauté 30 seconds until fragrant.
- Add sliced chicken strips. Season with a pinch of salt and pepper. Stir-fry 4–5 minutes until no longer pink.
- Toss in red and yellow bell pepper strips. Stir-fry 2–3 minutes until they’re tender-crisp.
- Stir in baby spinach, soy sauce, and sesame oil. Cook 1 minute until spinach wilts and everything is coated.
- Transfer to plates. Sprinkle chopped green onion tops over the stir-fry.
Notes
🥗 Nutrition (Per Serving)
| Nutrient | Amount | % Daily Value* |
|---|---|---|
| Calories | 360 kcal | 18% |
| Protein | 35 g | 70% |
| Carbs | 10 g | 3% |
| Fiber | 3 g | 11% |
| Sugar | 5 g | 6% |
| Fat | 18 g | 28% |
| Saturated Fat | 3 g | 15% |
| Sodium | 550 mg | 23% |
| Calcium | — | 6% |
| Potassium | — | 15% |
| Iron | — | 12% |
🔑 Key Nutrition Benefits
- High Protein (70% DV): Supports muscle recovery after workouts.
- Low Carb: Gentle energy release, IBS-safe.
- Healthy Fats: Sesame oil delivers heart-healthy unsaturated fats.
- Colorful Veggies: Bell peppers provide antioxidants without FODMAPs.
📝 Important Notes
- Ensure garlic-infused oil contains no garlic bits.
- Choose colorful bell peppers; remove seeds and membranes to reduce FODMAP content.
- Swap baby spinach with bok choy or kale if tolerated.
- Tamari is gluten-free; use low-sodium soy sauce if you tolerate wheat.