Chow mein is a classic Chinese dish.

I’m sure for many of you it would have been one of your ‘go-to dishes’ pre-diagnosis from your local Chinese takeout.It certainly was mine, sadly chow mein typically contains hidden FODMAPs such as wheat noodles, onion, garlic and it certainly was mine, sadly chow mein typically contains hidden FODMAPs such as wheat noodles, onion, garlic and mange tout/sugar snap peas.

Then for a few of us, there is the additional complication of gluten intolerance/allergy or coeliac/celiac disease whereby gluten is in the noodles, soy sauce and can be transferred to “safe” dishes by cross contamination.

Therefore the only way I can enjoy chow mein worry free is to make my own.I hope you enjoy my simple, quick version.

If you are serving this without any other vegetable dishes you could add Monash safe portions of courgette, carrot, green beans, baby corn and broccoli to this chow mein as part of your 5 a day, but in my opinion, the best chow mein are kept nice and simple with few ingredients!

Why not try it out tonight to celebrate Chinese New Year, happy year of the monkey!



Course Dinner Cuisine Dairy free, Egg free, Gluten free, Low FODMAP, Nut free Prep Time 5 minutes Cook Time 15 minutes Total Time 20 minutes Calories 148 kcal


  • 2 turkey breasts approx 300-350g
  • 1 tsp coconut oil substitute with any oil
  • 80 g mixed peppers variety of colours cut into strips
  • 200 g beansprouts
  • 2 tbsp gluten free soy sauce
  • 1 packet gluten free rice noodles Straight to Wok – Amoy brand
  • 2 spring onions green part only


  1. Slice the breasts into strips and stir fry in a large wok on medium-high with the oil.
  2. Once browned, about 3-5 minutes, add the peppers, beansprouts and soy sauce.
  3. Cook for 6-8 minutes or until the turkey is cooked through.
  4. For a final further 2 minutes add half the spring onion greens and the rice noodles.
  5. Once the noodles are soft, serve and garnish with the remaining spring onion greens.

Recipe Notes

If using any other brand of rice noodles please follow pack instructions and ensure the turkey is cooked through before adding the noodles to the wok.

Nutritional Facts:
Per serving (230g)
Calories: 373 calories of which 44 from fat
Dietary Fiber: 1.7g
Total Fat: 4.9g
Carbohydrates: 46.5g
Protein: 33.6g
Sugar: 1.6g
Sodium: 500mg

Good points:
Low in saturated fat and sugar, very high in niacin and high in selenium and vitamin B6.