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Low FODMAP chicken stir-fry with red and yellow bell peppers on black plate

Low FODMAP Chicken Stir Fry with Bell Peppers

A quick low FODMAP chicken stir-fry with colorful bell peppers. High in protein and done in 20 minutes—perfect for IBS-friendly fitness fuel.
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Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Course Dinner
Cuisine Asian
Servings 2 persons
Calories 360 kcal

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.
    A hand uses a turquoise spatula to stir minced garlic into a pan of simmering oil on a gas stovetop, beginning a low FODMAP chicken stir fry.
  • Add sliced chicken strips. Season with a pinch of salt and pepper. Stir-fry 4–5 minutes until no longer pink.
    Slices of seasoned chicken breast are being stirred in a black frying pan on a gas stovetop with a turquoise spatula as part of a low FODMAP chicken stir fry recipe.
  • Toss in red and yellow bell pepper strips. Stir-fry 2–3 minutes until they’re tender-crisp.
    Strips of red and yellow bell peppers are mixed with cooked chicken in a frying pan on a gas stove, illustrating a step in making low FODMAP chicken stir fry.
  • 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.
    A large pan of cooked low FODMAP chicken stir fry with chicken, bell peppers, spinach, and green onions sits on a gas stove, alongside three individual servings on white plates.

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%
 
*Based on a 2,000-calorie diet

🔑 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.
Keyword chicken bell pepper recipe, fitness fuel stir fry, gut friendly stir fry, ibs dinner, low fodmap stir fry