Name: Low FODMAP Instant Pot Rice Bowls
Prep time: 10 min
Cook time: 12 min
Total time: 25 min
Yield: 4 servings
Cuisine: Low FODMAP Diet
Ingredients: 1.5 cups (300g) jasmine or basmati rice, rinsed; 1.75 cups (415ml) water or low FODMAP chicken broth; 1 lb (450g) chicken thighs, boneless and skinless, cut into 1-inch pieces; 2 tbsp garlic-infused olive oil; 1 cup (150g) red bell pepper, diced; 1 cup (120g) zucchini, diced; 1 cup (150g) carrots, shredded; 2 tbsp low sodium soy sauce (or tamari for gluten-free); 1 tsp fresh ginger, grated; 1 tsp sesame oil; 1/2 tsp salt; 1/4 tsp black pepper; Green parts of 3 spring onions, sliced; 1 tbsp sesame seeds (for garnish)

Instructions

Turn Instant Pot to Sauté mode. Add garlic-infused oil.

Season chicken pieces with salt and pepper. Add to pot and cook for 3-4 minutes until lightly browned.

Add bell pepper, zucchini, and carrots. Stir for 1 minute.

Add rinsed rice and stir to coat with oil, about 30 seconds.

Pour in water or broth, soy sauce, ginger, and sesame oil. Stir gently to combine.

Press Cancel. Secure lid and set valve to Sealing.

Cook on Manual/Pressure Cook HIGH for 4 minutes.

When done, let pressure release naturally for 10 minutes, then quick release remaining pressure.

Open lid and fluff rice with fork, mixing chicken and vegetables throughout.

Let stand for 2-3 minutes to absorb any remaining liquid.

Serve in bowls topped with sliced green onions and sesame seeds.

FODMAP Notes

This recipe uses safe low FODMAP ingredients throughout. White rice is low FODMAP in all serving sizes. Bell peppers are low FODMAP up to 1/2 cup per serving. Zucchini is low FODMAP up to 1/3 cup. Fresh ginger is safe in small amounts (1 tsp grated is fine). Use only green parts of spring onions. Standard soy sauce contains wheat but is low FODMAP in 2 tbsp servings. Use tamari for completely gluten-free option. Sesame oil and seeds are low FODMAP.

Tips

💡 Prep vegetables ahead and store in fridge for even faster assembly
💡 Try brown rice - use 2 cups liquid and cook for 22 minutes on high pressure
💡 Add a drizzle of chili oil for heat (check ingredients for garlic)
💡 Leftover rice bowls reheat beautifully - add a tablespoon of water when microwaving
💡 Customize with your favorite low FODMAP vegetables like bok choy or spinach

Recipe Notes

These Instant Pot rice bowls are a complete meal in one pot - protein, grain, and vegetables all cooked together. Perfect for busy weeknights and meal prep.

Substitutions

Protein: Use turkey, pork tenderloin, shrimp (add after rice is cooked), or firm tofu
Rice: Try jasmine, basmati, or white rice. Brown rice needs 22 minutes cook time
Vegetables: Swap in bok choy, green beans, or baby spinach (add spinach after cooking)
Flavor: Add 1/2 tsp Chinese five-spice or a splash of rice vinegar

Storage

Refrigerator: Store in airtight containers for up to 4 days
Freezer: Freeze portions for up to 2 months (rice texture may change slightly)
Reheating: Microwave with 1 tbsp water for 2-3 minutes, stirring halfway
Meal prep tip: Portion into 4 containers for grab-and-go lunches

FODMAP Stacking Note

Each serving contains approximately 3/8 cup rice (low FODMAP), 1/4 cup bell pepper (low FODMAP), and small amounts of other vegetables. This is well balanced for FODMAP limits.

Low FODMAP Instant Pot Chicken Soup
Low FODMAP Instant Pot Shredded Chicken