Fresh and flavorful Low FODMAP Thai green curry – check the recipe notes for ingredient tips to keep this FODMAP friendly.
Why I love this Low Fodmap Thai Green Curry
- Flavor: This isn’t just good for a low FODMAP recipe. It’s honestly just a really delicious curry in general! I still regularly make this for dinner even though my husband no longer needs to adhere to a FODMAP friendly diet.
- Ease: There’s not too much chopping or prep needed in general. The curry paste blends together in blender or food processor which takes care of most of the hard work. Once the paste blends, everything cooks in one big pan.
- Healthy: This curry is absolutely packed with whole foods and fresh ingredients! You can even add more veggies if you like – I usually add an extra spinach towards the end for the added greens.
FODMAP Notes
Coconut Milk
According to Monash University guidelines canned coconut milk is:
- low FODMAP at 1/3 cup (80 ml) per meal
- moderate FODMAP at 1/2 cup (120ml) per meal – moderate Polyol-sorbital
- high FODMAP at 3/4 cup (180ml) per meal – high Polyol-sorbital
1 can of coconut milk contains about 1.5 cups which is about 5 fodmap friendly (1/3 cup) servings per can.
In order to stay within the Low FODMAP range I recommend you limit serving sizes to one portion per meal.
Spring Onions
Only use the dark green, leafy tops (not the firm, white bulbs).
Chicken or Vegetable Stock
If you can’t buy low fodmap stock in store you can use water instead. Just taste and season with more salt at the end as needed.
Yo can also make your own Homemade Low FODMAP Vegetable Stock at home! It’s easier than you think and super satisfying.
More Low FODMAP Dinners
- Sweet And Sour Chicken (Paleo & Low FODMAP)
- Low FODMAP Maple Mustard Chicken With Rosemary
- Paleo Turkey Burgers With Spinach – Low FODMAP
- Low FODMAP Chili With Pumpkin & Sausage
- Dairy Free Quiche Lorraine (Low FODMAP)
- Ping Gai Chicken
Enjoy!
Let me know if you try this Low FODMAP Thai Green Curry! Leave a comment and review with your thoughts. I always appreciate the feedback and serving suggestions that you come up with!
Recipe
Low FODMAP Thai green curry
Yield:
5 servings
Prep Time:
15 minutes
Cook Time:
40 minutes
Total Time:
55 minutes
Low FODMAP Thai green curry - fresh, flavorful, and IBS friendlyÂ
Ingredients
Curry Paste
- 2 stalks lemon grass, cut into chunks
- 3-4 green chilis (depending on how much spice you can handle, deseed*
- 6 spring onions, green part only for low FODMAP
- 1 tablespoon fresh grated ginger
- 1/2 cup chopped fresh cilantro, leaves & stems
- 1/2 cup fresh basil, leaves
- 1 teaspoon ground coriander
- 1 teaspoon ground cumin
- 1 teaspoon fish sauce, gluten free
- zest from one lime + 1 tablespoon juice
- 1/2 teaspoon ground black pepper
- 2 tablespoons coconut oil
Curry
- 1.5 pounds chicken breasts, or thigh fillets, cut into bite size pieces (680g)
- 1 can unsweetened coconut milk (14oz/400g)
- 1/2 cup low fodmap chicken stock or water (120 ml)*
- 2 teaspoons fish sauce, gluten free
- 2 bell peppers, deseeded and cut into strips - any color
- 3/4 cup baby corn (100g)
- small handful spring onions cut into strips - tops only
Need help converting to weights? Check out my cups to grams Conversion Guide.
Instructions
- Add all of the curry paste ingredients to a food processor or high powdered blender. Blend on high until everything comes together to form a thick, green paste. Stop and scape down the sides of the blender/bowl as needed. Add 1-2 tablespoons of water if you need help blending up the paste.
- Add the curry paste to a large pan. Cook and stir over or a medium-low heat for 2-3 minutes.
- Add the chicken. Stir and cook over a medium heat for about 7-10 minutes until the chicken is no longer pink on the outside.
- Stir in the coconut milk, chicken stock (or water) and fish sauce. Bring to a boil for a couple of minutes then reduce the temperature to maintain a simmer.
- Add the sweet peppers, baby corn, and spring onions. Make sure the peppers and corn are fully submerged in liquid. Let simmer, uncovered for at least 15 minutes until the sauce reduces down and thickens. If you use low fat/light coconut milk, this might take longer.
- Taste and season with more salt and lime juice as you see fit.
- Serve over rice. Top with fresh herbs if desired and enjoy.
Notes
- Make sure to only use the dark, green leafy tops of the srping onion to keep this low fodmap.
- You can use full for or low fat coconut milk as long as it's from a can (not a carton) and unsweetened.
- Make sure to cut out the white membranes and remove all the seeds of the chilis if you're sensitve to spice.
- If you can't find low fodmap chicken stock in store, use water and add more salt as needed. See also my Low FODMAP Vegetable stock recipe.
Nutrition Information
Yield: 5
Cholesterol: 69mg
This website provides approximate nutrition information for convenience and as a courtesy only. Nutrition data is gathered primarily from the USDA Food Composition Database, whenever available, or otherwise other online calculators.
Lauren says
Really flavorful easy to make dish that is definitely going into our regular rotation. I found that it needed a bit of salt to fully bring out the flavors but it’s great that I get to moderate that.
Sarah Nevins says
Hi Lauren! I’m so glad you enjoyed it! 🙂
Alex says
I couldn’t find fresh lemongrass stalks but I found canned in a glass jar small lemongrass stalks… would that work? How would I alter the amount I use?
Sarah Nevins says
Hi Alex! Those are dried lemongrass, right? If so then I’d add one or two and maybe add a little bit more lime juice at the end to brighten things up and that should do!
Anna-Mart Willemse says
Super yummy and easy recipe! Flavorful and balanced.
The prep and cooking times were a bit longer than suggested on recipe.
Sarah Nevins says
Hi Anna! I’m so glad you enjoyed this – thanks so much for taking the time to come back to leave a review! (BTW I decided to up the prep time for this recipe based on your feedback!)
Swami says
Low fodmap and yet a handful of green onions! Disappointing to say the least
Sarah Nevins says
Hi Swami! Green onions are considered safe for a low food map diet so long as you only use the green parts of the stalk like I mention in the recipe.
Cara says
Just made this for the first time – and it’s so fabulous!! Thank you so much for this recipe!!
Sarah Nevins says
Yay! Thanks Cara – so happy you enjoyed it!
Magda says
This dish is fantastic. Thank you for preparing it for us! It is hard to find good Fod map dish that the whole family will like. This is it!
Sarah Nevins says
Thanks so much Magda! I’m so glad to hear that – eating low fodmap was SO tough when my husband had to do it so I’m thrilled to know that this has gone down so well for you and your family 🙂
Kristina says
I just made this for my first day on a cleaner diet. I forgot to get lemongrass, cilantro and corn and it still turned out fantastic, so I know with those it would’ve even better. My boyfriend said he would eat some with me for an early dinner, and after asked if there was anymore and said this was exceptionally good and a dish he’d happily eat a few times a week. Thank you so much for creating this!!
Sarah Nevins says
Yay! So glad you guys enjoyed it – thanks so much for coming back to leave a review!
Melina Nancy says
This dish is simply fantastic & delicious.
Sarah Nevins says
Thanks Melina!
Liza says
This is amazing! Thank you! Do you think it would freeze well fully prepared (as opposed to just the paste)? I live alone and it makes a LOT. I’d love to have ready-to-go freezer packs though.
Sarah Nevins says
Hi Liza! It’s hard to say because freezing coconut milk based things can sometimes be tricky as it tends to separate when defrosted. I’m leaning towards saying that it probably won’t freeze too well
Kate says
This recipe has been a godsend! My boyfriend has been following a low fodmap diet for a while now and finding new recipes can be hard. I’ve made this a few times now and it’s absolutely delicious! Thank you!
Sarah says
Thanks Kate! So glad you guys enjoy it!