Low FODMAP Thai Basil Chicken Stir Fry (Pad Gaprao)

Pad Gaprao is a deliciously aromatic recipe that is inspired by all the incredible flavors of Thailand. To make this low FODMAP diet recipe, ground chicken is stir-fried in a base of fresh chillis, grated ginger, and garlic-infused oil. Soy sauce and fish sauce are then added in with green beans and mixed peppers and finished with a big handful of Thai basil. Thai basil is the key ingredient for this low FODMAP chicken recipe, it smells slightly anise and brings a wonderful licorice smell and slightly spicy taste. If you can’t find Thai basil, just use regular Italian sweet basil, but note it will have a different flavor profile. This low FODMAP recipe also calls for fish sauce which can usually be found in the world food or Asian aisle in a supermarket and often goes by its Thai name ‘Nam Pla’. Fish sauce does taste better than it smells, but if you’re not a fan of this ingredient, just leave it out. This dish comes together in less than 30 minutes and serves 4 for a main.

What kind of meat can I use?

Ground chicken has been used in this recipe as it’s the most popular choice, however, you can make it with almost any kind of protein possible. Ground pork, beef, seafood, or even a vegetarian version made with crumbled tofu and/or roughly diced oyster mushrooms. Feel free to try different protein bases for another recipe variation.

If you cannot find ground chicken, simply use a combination of skinless and boneless chicken thigh meat and chicken breasts and use a meat cleaver or chef's knife to finely chop to resemble ground meat. You may also thinly slice pieces of meat instead, but ground meat makes a better base for carrying the flavors.

What to serve Thai basil stir fry with?

Enjoy this dish on its own, or alongside a fried egg for a more authentic Thai meal. You can also serve this dish in lettuce cups.

Are there any ingredient substitutions?

You can use any low FODMAP vegetable of choice for this stir-fry. Some good alternatives are broccoli heads, diced green or red cabbage, kale, and julienned carrots. Palm sugar is authentic to the recipe, however, you can omit this entirely to keep it low in carbs or substitute it with maple syrup. Only ½ teaspoon is used between 4 servings.

How to store Thai Basil chicken stir fry?

Any leftover stir-fry can be stored in the fridge in an airtight container and consumed within 4 days. To reheat, simply microwave until heated through, or return to the wok and fry on high heat until piping hot.

Net Carbs

6.8 g
Fiber

2.6 g
Total Carbs

9.4 g
Protein

31.4 g
Fats

21 g

341 cals

Quantity

Serving Size

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Garlic Infused Olive Oil (Low FODMAP Safe)

2 tbsp
Bird Eye Chillies

4 piece
Ginger root, raw

1 tbsp
Ground chicken meat

500 g
Fish sauce (nam pla or nuoc mam)

2 tsp
Tamari Soy Sauce

1.5 tbsp
Organic Palm Sugar

0.5 tsp
Green beans (string beans), cooked from fresh

200 g
Red bell peppers, raw

100 g
Yellow bell peppers, raw

100 g
Fresh Thai Basil Leaves

20 g

Step 1

Slice the tops off the chillis and pound them in a mortar with a pestle. Then set them aside. This recipe uses 4 bird's eye chilies which gives a medium-high spice level, but feel free to adjust to your liking.
Step 2

Grate the ginger on the small edge of a box grater. Heat the garlic-infused oil in a wok or large frying pan set over medium-high heat. Add the crushed chilies and ginger and stir fry for a minute until fragrant.
Step 3

In a small bowl, mix the soy sauce, fish sauce, and palm sugar together. Julienne the peppers into thin strips. Dice the green beans into thirds or bite-sized pieces. Set them aside.
Step 4

Add the ground chicken to the wok pan. Break up the meat with a wooden spoon so no large clumps remain. Add the sauce to the chicken and stir to coat.
Step 5

Add the green beans to the ground chicken. Stir fry for 3-4 minutes until the green beans have cooked through but still retain some bite. Toss in the peppers and stir to combine.
Step 6

Remove all the stems from the Thai basil just keeping the leaves. Add the leaves to the stir fry and gently mix through until they have just wilted. Remove from the heat and transfer to a dish. Fry an egg in the pan (optional) and serve immediately.