Low FODMAP Instant Pot Chicken Stir Fry

This Low FODMAP Instant Pot Chicken Stir Fry is an easy low FODMAP dinner recipe perfect for busy weeknights! Easily made in advance or on-the-spot, this low FODMAP stir fry features flavorful chicken and veggies covered in a low FODMAP stir fry sauce. This low FODMAP Instant Pot recipe is gluten-free and low carb. Also includes instructions for making pot-in-pot rice!

Jump to:

• Making Low FODMAP Dinners Easier
• Necessary Equipment
• Low FODMAP Instant Pot Chicken Stir Fry: Ingredients & Instructions
• Low FODMAP Rice Alternatives
• Low FODMAP Instant Pot Chicken Stir Fry
• Related Recipes

Making Low FODMAP Dinners Easier

Readers have been telling me they're looking for more easy low FODMAP dinner recipes that can be quickly prepared on busy weeknights. In the land of low FODMAP and clean eating, this can be challenging. When you don't want to or can't use most premade store-bought dinners due to dietary issues, most clean eating, low FODMAP dinner recipes usually take a certain amount of prep.

I find using a marinade that can be quickly put together the night before or morning of cooking makes weeknight dinners a lot easier. With this Low FODMAP chicken stir fry recipe, throwing the chicken and marinade in a bag and chopping the veggies in advance allows for easily throwing everything into the Instant Pot later when you're tired and just want to eat.

Or, for those times when you forget to make the marinade, this low FODMAP stir fry is still delicious without it and can all be made the day-of cooking.

This recipe also includes instructions for making white rice at the same time as the stir fry in the Instant Pot, pot-in-pot. Having one Instant Pot to monitor instead of multiple pans and pots on the stove makes life way less complicated.

Necessary Equipment

The equipment I use to make this Low FODMAP Chicken Stir Fry in the Instant Pot includes:

• 6-quart Instant Pot, 8-quart Instant Pot, or comparable electric pressure cooker
• Measuring cups and spoons
• Chopping board and knife
• Grater (such as a microplane) and veggie peeler (if using fresh ginger)
• Small bowl
• Whisk
• Small (quart-sized) zip top bag
• Fine mesh sieve
• Paper towels
• Tongs
• Instant read thermometer
• Stirring spoon

For optional pot-in-pot rice:

• Oven safe stainless steel or glass bowl around 7.25 x 7.25 x 3.75 inches in size (I use this one).
• Fine mesh sieve
• Trivet that comes with the Instant Pot
• Hot pads
• Small plate
• Fork

Low FODMAP Instant Pot Chicken Stir Fry: Ingredients & Instructions

Low FODMAP Stir Fry Sauce

To make the low FODMAP stir fry sauce, I whisk the following ingredients to a small bowl (if making a marinade in advance) or the bottom of the Instant Pot:

• Low sodium tamari (if needing gluten-free) or soy sauce
• Rice vinegar
• Garlic-infused olive oil
• Sesame oil
• Fresh ginger, grated or minced, or ground ginger (for when you just don't want to mess with fresh ginger) - Money saving tip: freeze fresh ginger in a zip top bag until ready to use, then peel, and grate the desired quantity while it's still frozen. The grated ginger will thaw quickly. Stick unused ginger back into the freezer for up to 3 months.
• Red pepper flakes (optional) - although low FODMAP in small quantities, red pepper flakes also contain capsaicin, which gives them their spicy qualities and can be an additional symptom trigger for some people with IBS. Omit if you don’t tolerate or care for spicy food.
• Ground white pepper (or black pepper) - I use white pepper as it gives some extra bite, but regular ground black pepper is totally fine.
• Chinese 5-Spice Powder - a naturally low FODMAP spice blend that can be found in the spice aisle in many grocery stores in North America. If you don't want to buy a whole bottle just for a ¼ teaspoon - just skip it. It is sometimes used in Chinese-inspired recipes.
• Liquid stevia or sweetener of choice, to taste - I use stevia as it is sugar-free and low carb. Other sweeteners can be used to taste per your dietary requirements.
• Water - omit from the marinade and add to the pot when ready to cook.

Marinade vs. No Marinade

To make this recipe super easy and more flavorful, I include the option to marinade the chicken in advance. To do this:

However, sometimes I forget to marinade the chicken in advance. That is not a deal-breaker for this recipe (however, it would be if making my Low FODMAP Instant Pot Butter Chicken, which heavily relies on the marinade to create its amazing flavor). This low FODMAP chicken stir fry is still incredibly delicious without the marinade.

If making the low FODMAP stir fry sauce the day of, I whisk together the stir fry ingredients (up to and including the ¼ cup of water) directly in the Instant Pot and lay the chicken thighs evenly in the bottom of the pot.

Pot-in-Pot Rice (Optional - not Low Carb)

If you're interested in making white long grain or basmati rice at the same time as the stir fry in the Instant Pot, you will need an oven safe stainless steel or glass bowl around 7.25 x 7.25 x 3.75 inches in size (I use this one).

Pressure Cook

Close the Instant Pot lid, set the pressure release valve to “Sealing,” press the “Pressure Cook” or “Manual” button, and set the timer for 5 minutes. Once the cooking cycle has completed, allow the pressure to naturally release for 10 minutes, and then manually release the remaining pressure. Open lid.

If you've made pot-in-pot-rice:

If you have / haven't made rice:

Check the temperature of the thickest thigh using an instant read thermometer. Chicken must reach an internal temperature of 165°F to be safely consumed. Using tongs, remove chicken thighs to a cutting board, leaving the liquid in the pot.

Cook Veggies

Then, I hit "Sauté" on the Instant Pot and add the following veggies to the pot:

• Broccoli heads, chopped into bite-sized pieces
• Carrot, chopped into matchsticks
• Canned sliced mushrooms, drained, rinsed, and patted dry
• Canned water chestnuts, drained, rinsed, and patted dry

While the veggies simmer, chop chicken into ½-inch wide strips. If you've made rice, fluff it with a fork.

Thicken Sauce (Optional)

If you prefer a thicker sauce, sprinkle xanthan gum over bubbling sauce and veggies and stir until the sauce thickens, about 1 minute. Hit the “Cancel” button. 

Other thickeners (like tapioca flour and cornstarch) can be used - quantities will vary.

Serve

Add chicken strips to the pot and stir. Serve over rice of choice.

Low FODMAP Rice Alternatives

Other Low FODMAP rice options: can be prepared externally from the Instant Pot. Other alternatives include:

• Low FODMAP and Gluten-Free: Brown rice or jasmine rice (not an all-inclusive list)
• Low FODMAP, Gluten-Free, and Low Carb: hearts of palm rice or shirataki rice

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