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 friendly
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.
Catrina says
Do you know of a good susbsitute if you’re unable to find lemon grass?
Sarah says
Hi Catrina! 1 teaspoon lemon zest is a good substitute for 1 stalk of lemon grass
Tracy says
Can I substitute the green chillies for red to make a red curry mistress. Any other changes need to make it a red curry?
Sarah says
Hi Tracy! Using red instead of green will make a difference in colour but if you’re looking for a red curry recipe you might prefer using a recipe more specific to that like this one https://www.eatingthaifood.com/thai-red-curry-paste-recipe/
Ali says
Delish and easy! Mine didn’t thicken up so much…it was more watery. any suggestions?
Sarah says
If I ever have trouble getting it to thicken then I take out the chicken if it’s already been added and then turn the heat up to high until it reaches a boil – from there it usually thickens a lot easier as the sauce reduces down.
Glad you liked it!
Jennifer says
Is it regular basil or Thai basil
Sarah says
Either one will work!
Amy king says
Omg Sarah! Ok, recipe 3 this week. This took about 2 hours, but I really don’t care, I love cooking, and I think the longer it takes the beater it tastes.
The only thing I changed is no fish sauce. Me no likely. I added salt instead. Then upon serving I drizzled coconut cream on top with the rest of the garnish you suggested. (Also some while it was simering) I actually travel to Thailand and bali quite a bit for work, and also eat a lot of Thai when I travel in U.S, especially this time of year when it’s cold, And this recipe is very authentic.
You nailed it! Again. Thinking I may double or triple recipe for the curry paste and freeze. Oh, I used a nutrition bullet for emulsifying .
Thank you for making my Friday night yummmmmmmy! 😛❤️❤️❤️❤️❤️❤️
Sarah says
Ooh I’m glad you liked this! This recipe is probably one of my favourites is not THE favourite! Totally understand about the fish sauce – it really does have such a potent smell which can take some getting used to 😀 Thanks again so much for coming back and letting me know how it went. I really do love hearing about it!
Sue gordon says
I’m a vegetarian. Would this recipe still work using extra firm tofu rather than chicken?
Sarah says
That will work! Just wait to add the tofu for the last few minutes of cooking so it warms through and you’ll be good to go
Joannda says
This is such a delicious recipe!! Its a solid favourite in our house now, after I came across it when I was going through the elimination stage of low-FODMAP. I still don’t eat garlic and onion so this recipe is a lifesaver – such fresh and full flavours!
Sarah says
That’s wonderful – so glad you guys like it! It’s been awhile since my husband has had to eat low FODMAP but we still love making this one. Thanks so much for coming back to let me know how it went!
Bobthedinosaur says
There’s one key ingredient missing here: cardmamon pods. About 10, lightly crushed and added to the cooking phase of the curry. Makes such a difference!
Sarah says
Ooh I love the sound of that! Cardamon adds such a lovely flavour to curries – I’ll have to do that the next time I make one!
Angela W Broyles says
This is super yummy! Everyone loved it!
Sarah says
Yay! Glad you guys all enjoyed it!
Lynn says
I’m so glad I stumbled across this recipe – I really miss Thai green curry but never had the faintest idea about how to make my own fodmap free curry paste! Will surely be giving this a go soon.
Sarah says
I hope you like it as much as we do!
Lynn says
Am pleased to say it was a definite success! Very tasty. Have you ever frozen any of the home made curry pastes? I have plenty of ingredients still left over and don’t want to waste them!
Sarah says
So glad you enjoyed it! I have actually frozen these – I portion them off into little bags and then just take them out of the freezer and cook the sauce from frozen.
Thanks for coming back to let me know how it went!