Low FODMAP Thai Curry with Chicken and Fresh Vegetables

This low FODMAP Thai curry is a coconut-based chicken curry with colorful vegetables, lime, ginger, lemongrass, and a fragrant homemade curry paste. It takes inspiration from Thai curry traditions, which vary by region and household, while leaving out onion and garlic and using garlic-infused oil for aroma.

Ingredients

1 lb (450 g) boneless, skinless chicken breast
2 tbsp (30 ml) garlic-infused olive oil, with no garlic pieces or solids
1 stalk lemongrass (about 6 inches/15 cm of the tender inner part, roughly 15 g), finely chopped
1 tbsp (6 g) peeled, finely grated fresh ginger
1 tsp (2 g) finely grated lime zest
1/2 tsp (1 g) ground coriander
1/2 tsp (1 g) ground cumin
1/2 tsp (1.5 g) ground turmeric
1/4 tsp (0.5 g) red pepper flakes, or less for a mild curry
1 tbsp (15 ml) fish sauce
1 tbsp (15 ml) fresh lime juice, plus lime wedges for serving
1 cup (240 ml) canned coconut milk, well stirred
1 cup (240 ml) chicken broth labeled free of onion and garlic
1 tbsp (15 ml) gluten-free tamari
1 tbsp (12 g) packed light brown sugar
1 medium red bell pepper (about 5 oz/150 g), seeded and cut into strips
1 medium carrot (about 3 1/2 oz/100 g), thinly sliced on a diagonal
1 small zucchini (about 5 oz/150 g), cut into half-moons
1 cup (125 g) trimmed green beans, cut into 2-inch (5 cm) pieces
1/2 cup (25 g) sliced scallion green tops only
1/4 tsp (1.5 g) fine salt, plus more if needed
1/8 tsp (0.3 g) ground black pepper
1/2 cup (12 g) loosely packed Thai basil leaves, or regular basil leaves

Instructions

Prepare the ingredients. Trim away the tough outer layers of lemongrass and use only the pale, tender center. Finely chop it, grate the ginger and lime zest, and measure the spices, fish sauce, lime juice, and brown sugar. Cut the chicken into even 1-inch (2.5 cm) pieces, then wash your hands and clean any surface or utensil that touched raw chicken. Slice the pepper, carrot, zucchini, green beans, and scallion tops. Having everything ready before the pan is hot makes the short cooking stages easier to manage.
Make the curry paste. In a small bowl, mash the lemongrass, ginger, lime zest, coriander, cumin, turmeric, and red pepper flakes together with 1 tablespoon (15 ml) of the garlic-infused oil. A mortar and pestle gives the lemongrass a fine texture, but a small food processor or the flat side of a knife also works. It does not need to become perfectly smooth; aim for a fragrant, evenly mixed paste without large fibrous pieces.
Start the curry base. Set a large, deep skillet or medium Dutch oven over medium heat. Add the remaining 1 tablespoon (15 ml) oil. Once it shimmers, add the paste and stir for about 2 minutes, until it smells aromatic. Keep it moving and lower the heat if it begins to stick or darken; scorching the spices can make the sauce taste bitter.
Cook the chicken. Add the chicken pieces in a single layer as much as the pan allows. Sprinkle in the salt and pepper, then stir and cook for about 5 minutes, turning the pieces so their surfaces lose their raw appearance. They do not need to be fully cooked at this point. If the pan is crowded, cook in two batches so the chicken sears lightly instead of releasing liquid and steaming.
Build the sauce. Pour in the coconut milk and chicken broth, then stir in the tamari, fish sauce, and brown sugar. Scrape the base of the pan to loosen any flavorful browned bits. Bring the liquid to a gentle simmer, not a hard boil, and cook for 8 minutes, stirring occasionally. A steady simmer keeps the coconut sauce cohesive and gives the chicken time to cook through.
Add the firm vegetables. Stir in the carrot and green beans and simmer for 4 minutes. These take longer than the softer vegetables, so adding them first helps them become tender without turning the zucchini to mush. If the sauce looks very thick, add 2 tablespoons (30 ml) water; if it is thin, let it bubble gently for another minute or two.
Finish cooking the chicken and vegetables. Add the bell pepper and zucchini and simmer for about 3 minutes, stirring once or twice. Check a larger chicken piece in its thickest part with a food thermometer. USDA FSIS guidance sets the safe minimum internal temperature for poultry at 165°F (74°C); continue cooking briefly if needed. The vegetables should be tender but still hold their shape.
Balance and finish. Take the pan off the heat. Stir in the lime juice and scallion green tops, then taste the sauce. Add a little more lime for brightness, tamari or salt for savoriness, or brown sugar if the lime and spices seem too sharp. Fold in the basil just before serving so its aroma stays fresh.
Serve hot. Ladle the curry over cooked rice and offer lime wedges at the table. Keep extra chili separate so each person can adjust the heat without making the whole pot too spicy.

Tips

Check labels, especially on curry shortcuts. Many store-bought Thai curry pastes, stocks, and sauces include onion or garlic. This recipe makes a simple paste from individual spices and aromatics; if using a prepared paste, inspect every ingredient and choose one that fits your own low FODMAP requirements. Fish sauce and tamari also vary by brand, so check labels if you are avoiding specific ingredients.
Use garlic-infused oil, not garlic pieces. The recipe gets a garlic-like aroma from oil infused with garlic, but the oil should be strained and free of solids. If you cannot find a suitable oil, use plain olive oil; the curry will be less garlicky but will still have plenty of flavor from ginger, lemongrass, lime, and spices.
Keep the lemongrass fine. Its outer layers are woody, and big pieces can be unpleasant to chew. Remove the dry outer leaves and finely chop the pale center. If fresh lemongrass is unavailable, use 1 tablespoon (15 ml) prepared lemongrass paste only after checking its label; it may contain onion or garlic, and the texture will be smoother.
Think about portions and personal tolerance. This pot is divided into four portions, with about 1/4 cup (60 ml) coconut milk per serving before other sauce ingredients are counted. Low FODMAP suitability depends on ingredients, serving size, product, and individual tolerance; check current reliable ingredient guidance and adjust portions to suit your needs rather than assuming every curry or coconut milk is suitable for everyone.

Serving Suggestions

Serve the curry over steamed jasmine rice, which gives the coconut sauce a mild, fragrant base. For a more filling bowl, use 1 cup (185 g) cooked rice per person, or serve it with rice noodles prepared according to their package directions. The recipe makes a saucy curry rather than a dry stir-fry, so spoon plenty of liquid over the rice and include a mix of chicken and vegetables in each serving.

Set out lime wedges, Thai basil, and a small dish of sliced fresh chili for people who want extra brightness or heat. If serving guests with different spice preferences, keep the red pepper flakes modest in the pot and let each person add chili at the table. A crisp cucumber salad or lightly dressed leafy greens can provide a cool contrast. Check dressings and sides for onion and garlic if those ingredients are being avoided.

Variations

Make it with shrimp. Replace the chicken with 1 lb (450 g) peeled, deveined shrimp. Build the sauce and cook the carrots and green beans first, then add shrimp with the bell pepper and zucchini. Simmer until the shrimp are opaque and firm, checking that the thickest pieces reach the USDA FSIS safe minimum of 145°F (63°C). Shrimp cook faster than chicken, so avoid adding them at the beginning or they may become tough.

Use firm tofu. Replace the chicken with 14 oz (400 g) drained, pressed firm tofu cut into cubes. Brown it in the pan before adding the sauce, or add it with the vegetables if you prefer a softer texture. Check tofu packaging and any prepared sauces for ingredients that do not suit your needs. Tofu will not need a poultry temperature check, but heat it until steaming hot throughout.

Change the vegetables. Swap in an equal amount by weight of vegetables you enjoy, such as extra bell pepper or a handful of spinach added at the end. Keep pieces similarly sized so they cook at a similar pace, and add delicate vegetables late. Low FODMAP serving guidance can vary by vegetable and portion, so make substitutions based on the portion you plan to eat rather than treating all vegetables as interchangeable.

Make a milder, richer curry. Omit the red pepper flakes for a gentle version. For a thicker sauce, simmer uncovered for an extra 2 to 3 minutes before adding the lime; for a lighter sauce, add 2 to 4 tablespoons (30 to 60 ml) water or broth. More coconut milk also works, but it changes the flavor and increases the amount in each serving, so adjust according to your portion needs.

Storage and Reheating

Transfer leftovers to shallow, covered containers and refrigerate within 2 hours of cooking. The curry keeps for 3 to 4 days in the refrigerator. For food safety, reheat only the portion you plan to eat, stirring occasionally until the chicken and sauce reach 165°F (74°C). Check the center with a food thermometer, especially when reheating a thick portion in a microwave; allow a brief standing time and stir again to even out hot and cool spots.

The curry can be frozen in airtight, freezer-safe containers for about 2 to 3 months for best quality. Leave a little room at the top for expansion and label the container with the date. Thaw overnight in the refrigerator when possible, then reheat to 165°F (74°C). Coconut sauce may separate slightly after freezing; stir it while reheating over low heat. A tablespoon or two of water can help loosen it if it has thickened. Avoid leaving cooked curry at room temperature for extended periods or trying to preserve it by canning.

Frequently Asked Questions

Is Thai curry paste usually low FODMAP?

Not necessarily. Many traditional or packaged curry pastes contain garlic, shallots, or onion, and ingredients differ among recipes and brands. This version uses a homemade paste of lemongrass, ginger, spices, and garlic-infused oil instead. If you choose a prepared paste, read its label carefully and use one that matches your own ingredient and portion requirements.

Can I make this curry ahead?

Yes. You can chop the vegetables and mix the curry paste up to a day ahead, keeping them in separate covered containers in the refrigerator. You can also cook the full curry in advance and refrigerate it promptly; the flavors will continue to mingle, although zucchini softens as it sits. Reheat gently until the chicken and sauce reach 165°F (74°C), and add fresh basil or lime just before serving.

What can I use instead of lemongrass?

Fresh lemongrass provides a citrusy, floral note that is characteristic of many Southeast Asian dishes. If it is unavailable, use a small amount of finely grated lime zest and an extra teaspoon of lime juice, tasting as you go. This substitution will make the curry more lime-forward and less herbal, but it preserves a fresh, bright flavor. Bottled lemongrass paste is another option if its ingredients suit your needs.

Why did my coconut curry sauce split?

Coconut milk can separate if it boils hard, especially in a pan with a high heat setting. Keep the curry at a gentle simmer and stir from time to time. If a little oil separates, take the pan off the heat and stir in a tablespoon of warm water or broth. A slightly separated sauce is still usable; whisking vigorously or blending is not necessary for this rustic curry.

Can I make it dairy-free and gluten-free?

The listed ingredients contain no dairy, and the recipe uses tamari rather than standard soy sauce, but check the labels on tamari, broth, fish sauce, and any replacement ingredients to confirm they meet your requirements. If avoiding soy, use a suitable alternative savory seasoning and adjust gradually because it may be saltier or less complex. The rice accompaniment is naturally gluten-free, but packaged noodles and sauces should be checked separately.

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Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes

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