Recipes

FODMAP-Friendly Teriyaki Chicken Bowl

A balanced, satisfying bowl that’s 100% safe for the FODMAP elimination phase When you’re on the low FODMAP diet — especially during the strict elimination phase — it’s hard to find meals that are both flavorful and symptom-safe. This Teriyaki Chicken Bowl gives you that takeout feel while using only elimination-approved ingredients and exact serving sizes you can trust.

Easy

Elimination

40 min

Gluten Free

Ingredients (1 Serving)

1/2 cup cooked white rice
✔ White rice is FODMAP-free, easy to digest, and a great base for bowl meals.
100g grilled chicken breast
✔ Plain chicken breast is naturally low FODMAP. Season simply with salt and pepper — flavor comes from the sauce.
75g steamed or roasted broccoli
✔ Broccoli heads are low FODMAP up to 75g. Avoid stems, which are high FODMAP.
1/4 avocado (30g max)
✔ Avocado is low FODMAP in small amounts. Keep it to 30g or less per meal.
1–2 tbsp green onion tops (green part only)
✔ The green tops are low FODMAP and add onion-like flavor safely.
Sesame seeds (optional, 1 tsp)
✔ For crunch and extra nutrients.

🍶 FODMAP-Friendly Teriyaki Sauce (Makes 1 Serving)

2 tbsp tamari (gluten-free soy sauce)
1 tsp maple syrup
1 tsp rice vinegar
1 tsp grated fresh ginger
1 tsp garlic-infused olive oil (strained, no garlic bits)

Instructions: Mix all ingredients in a small bowl. Warm in a pan or microwave to thicken slightly before drizzling over your bowl.

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Instructions

Prep the base
Cook your rice and steam or roast broccoli (heads only).
Cook the chicken
Grill or pan-sear with salt and pepper until fully cooked. Slice or dice.
Assemble the bowl
In a serving bowl, layer rice, chicken, broccoli, avocado, and green onion tops.
Add sauce and toppings
Drizzle the homemade teriyaki sauce over everything. Sprinkle with sesame seeds if using. Serve warm.

🧠 Why This Bowl Is Elimination-Phase Safe

Every component has been selected and portioned based on Monash University’s low FODMAP data:

Avocado limited to 30g
Broccoli heads only, max 75g
No garlic or onion — just infused oil and green tops
No wheat or gluten in the soy sauce (use tamari)

No sauces with hidden high-FODMAP ingredients, no questionable portions, no mystery.

🔄 Optional Add-Ons (Still FODMAP Safe)

Swap chicken for tofu (firm, up to 170g)
Use brown rice or quinoa instead of white rice
Add a boiled egg or a few slices of cucumber for extra freshness

🧾 Storage & Meal Prep

This bowl holds up well for 2–3 days in the fridge.
Store the sauce separately and add fresh before reheating.
Avocado should be added just before eating for best texture and freshness.

This FODMAP-friendly teriyaki chicken bowl proves that elimination-phase meals don’t have to be bland or restrictive. It gives you flavor, texture, protein, fiber, and variety — all without triggering symptoms. A great go-to for lunch or dinner during any week of the FODMAP process.

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Last updated:

April 8, 2025

FODMAP-Friendly Teriyaki Chicken Bowl

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