After visiting Thailand and trying their true authentic Thai green curry, I simply had to recreate it so I could enjoy it back home!

When I visited Thailand, which is coming up to two years ago now, I was strictly gluten and dairy free but had not yet been diagnosed with IBS so was not following the low FODMAP diet. Since following the low FODMAP diet and through the reintroduction phase I have found that onion and garlic are two of my main trigger foods, which sadly are heavily featured in all Thai green curries.

This meant I had to adapt my old recipe to be low FODMAP and after a few initial culinary disasters I cracked it, below is my low FODMAP Thai green curry recipe, which has a vegan alternative if you don’t eat chicken or seafood.

If you prefer less spicy foods you can reduce the amount of green chilli in the recipe to make this a milder curry, try using just 1 or 1/2. You can also use rice noodles instead of rice if you prefer.

Please note that due to the addition of coconut milk this recipe is high in saturated fat, as with all canned coconut milk recipes.

Enjoy this occasionally and try not to eat it on the same day as consuming other high saturated fat foods.



Course Dinner, Thai Cuisine Dairy free, Gluten free, Low FODMAP, Vegan, Vegetarian Prep Time 10 minutes Cook Time 30 minutes Total Time 40 minutes Calories 516 kcal


Homemade curry paste

  • 2-3 green chillies
  • 1/2 tsp ginger
  • 1 1/2 tsp garlic oil
  • 15 g fresh coriander
  • 1 tsp lemongrass
  • 1 lime zest and juice
  • 1/2 tsp ground coriander
  • 1/2 tsp cumin seeds
  • 1 tsp fish sauce or gf soy sauce normal soy sauce is low FODMAP but does contain gluten

Other ingredients

  • 100 g green beans sliced
  • 200 g aubergine/brocolli (any vegetables available) cut into bite size chunks
  • 1 can light coconut milk
  • 130 g mixed peppers sliced – any colour
  • 400 g prawns/chicken/firm tofu/quorn non-silken variety to be low FODMAP
  • 2 carrot sliced into bite size chunks
  • rice enough to serve 4


  1. Place all the paste ingredients into a food processor and mix until paste forms. You can store any unused paste in the fridge for up to a week.
  2. Cook rice as instructed on the packet.
  3. Meanwhile in a wok fry 1-2 tbsp of the paste. Cook for a minute and stir constantly so not to burn the paste.
  4. Add the coconut milk, green beans, aubergine or vegetables you are using, peppers and chicken/quorn (if using), reduce the heat and simmer for 15-20 minutes.
  5. Meanwhile if using tofu instead of chicken fry in a separate pan in 1/2 tsp coconut/sunflower oil until golden brown, add to the curry and heat through for the remaining minutes until the vegetables are cooked.
  6. Alternatively if using prawns add directly to the curry between 2-5 minutes left of the curry cooking time and cook until they turn pink and are heated through (around 2-3 minutes if using cooked or 5 minutes if using raw – they are ready when they curl and turn bright pink).
  7. Serve on the rice.