Low FODMAP Chili Oil Noodles are the perfect answer when you’re craving something spicy, satisfying, and gentle on your gut. This dish brings bold heat and rich flavor—without garlic, onion, or anything that might trigger digestive issues. In this post, I’ll share my personal take on the recipe, plus practical tips to help you enjoy chili oil safely on a low FODMAP diet.
Why I Made Low FODMAP Chili Oil Noodles
As someone who codes all day and cooks to unwind, comfort food has always been my happy place. After moving to Austin, chili oil noodles became my weeknight go-to—until digestive flare-ups forced me into a low FODMAP diet. I wasn’t ready to give up spicy noodles, so I started crafting a version that kept the flavor but ditched the FODMAPs.
I use garlic-infused oil to capture that rich, savory base without triggering symptoms—it’s a low FODMAP favorite. Paired with rice noodles and a splash of tamari for that deep umami flavor, these noodles come together quickly and pack just the right amount of heat. It’s now one of my top comfort meals, and other comfort food staples that always bring me back to my roots.
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Low FODMAP Chili Oil Noodles – A Comforting Kick Without the Bloat (2025)
- Total Time: 15 minutes
- Yield: 2 servings 1x
Description
Spicy, savory, and gut-friendly, these Low FODMAP Chili Oil Noodles come together in under 20 minutes for the perfect quick comfort meal.
Ingredients
4 oz rice noodles
2 tbsp garlic-infused oil
1 tsp red pepper flakes
1 tsp freshly grated ginger
1 tbsp toasted sesame seeds
2 tbsp tamari
Optional toppings: scallion greens, sautéed bok choy, fried egg
Instructions
Cook noodles according to package instructions. Drain and rinse with cold water.
In a small pan, heat garlic-infused oil, red pepper flakes, and ginger for 1–2 minutes until fragrant.
In a heatproof bowl, mix sesame seeds and tamari. Pour hot oil over the mixture to infuse.
Toss noodles in the oil mixture until evenly coated.
Top with desired veggies or protein and serve hot.
Notes
Use rice noodles labeled gluten-free and FODMAP-safe.
Garlic-infused oil adds flavor without FODMAPs.
Store leftovers in the fridge for up to 2 days.
- Prep Time: 5 minutes
- Cook Time: 10 minutes
- Category: Noodles, Low FODMAP
- Method: Stovetop
- Cuisine: Asian-inspired
Nutrition
- Calories: 340
- Sugar: 2g
- Sodium: 640mg
- Fat: 14g
- Carbohydrates: 44g
- Fiber: 2g
- Protein: 7g
Table of Contents
Table of Contents
Understanding Low FODMAP Chili Oil
Is Chili Oil Low FODMAP? What You Need to Know
If you’re making Low FODMAP Chili Oil Noodles, understanding the chili oil itself is crucial. Most store-bought chili oils contain garlic or onion—two high FODMAP ingredients that can trigger bloating and discomfort. While they add flavor, they don’t work for a sensitive gut. That’s why I always recommend using garlic-infused oil when making your own low FODMAP chili oil at home.
Garlic-infused oil captures the flavor without the fermentable carbs, since FODMAPs aren’t oil-soluble. This makes it a perfect base for recipes like these Low FODMAP Chili Oil Noodles, giving you the bold, spicy kick without the digestive side effects.
When you’re buying chili oil or chili crisp, always read the label carefully. Look for versions without onion, garlic, shallots, or additives that might be high FODMAP. Or, better yet, make your own. I keep a jar in my fridge at all times—it works beautifully in this noodle bowl and other spicy recipes you’ll find on my blog. It’s one of my go-to recipes in my low FODMAP collection.
How to Choose or Make FODMAP-Friendly Ingredients
The best Low FODMAP Chili Oil Noodles start with clean, simple ingredients. Use gluten-free rice noodles with no added gums or starches. I also recommend tamari as a soy sauce alternative—it’s lower in FODMAPs and brings deep umami flavor.
If you’re cooking on a time crunch, having reliable pantry staples like these helps you whip up a satisfying bowl in minutes. You can find more easy meal ideas in the quick meals section of my site.
With the right ingredients, your Low FODMAP Chili Oil Noodles will deliver all the comfort and spice—without the worry.
Building the Perfect Bowl
Low FODMAP Noodles: Best Types and Cooking Tips
To get the most out of your Low FODMAP Chili Oil Noodles, start with the right noodle. Rice noodles are a safe, low FODMAP choice—especially the thinner ones like vermicelli or medium-width flat rice noodles. They’re naturally gluten-free and gentle on digestion, making them ideal for anyone managing IBS or following a low FODMAP plan.
Flavor Without Compromise: Heat, Texture & Umami
Cook them just until tender and rinse with cold water to prevent clumping. Overcooking rice noodles is an easy mistake, but it can ruin the texture of the final bowl. The noodles should soak up the chili oil without going mushy. I always keep a stash of rice noodles in my pantry, not just for this dish, but also for stir-fries and other noodle-based recipes I love to whip up on busy weeknights.
Flavor is where Low FODMAP Chili Oil Noodles truly shine. The garlic-infused oil brings depth, while crushed red pepper flakes add that addictive heat. Toasted sesame seeds, a splash of tamari, and freshly grated ginger round out the flavor profile with a nutty, savory punch that feels anything but bland.
For an extra boost, toss in quick-cooked low FODMAP vegetables like bok choy, spinach, or chopped scallion greens. They bring color, crunch, and nutrition without adding any FODMAP risk. For protein, add a fried egg or a handful of shredded chicken—great if you’re pulling leftovers from something like my slow cooker chicken or browsing for more comfort food staples.
These small touches transform your Low FODMAP Chili Oil Noodles from a simple dish into something that feels restaurant-worthy—minus the stomach upset.
Making and Serving Low FODMAP Chili Oil Noodles
Step-by-Step Low FODMAP Chili Oil Noodle Recipe
Making Low FODMAP Chili Oil Noodles is quick, satisfying, and incredibly flexible. Whether it’s a solo weeknight meal or a comfort dish to share, this recipe comes together in under 20 minutes with pantry staples.
Here’s what you’ll need:
- Rice noodles (vermicelli or flat)
- Garlic-infused oil
- Crushed red pepper flakes
- Grated fresh ginger
- Toasted sesame seeds
- Tamari (low FODMAP and gluten-free)
- Optional: green scallion tops, bok choy, spinach, egg, or shredded chicken
Instructions
- Cook rice noodles according to package directions. Drain and rinse with cold water.
- In a small saucepan, heat garlic-infused oil with red pepper flakes and ginger for 1–2 minutes—just until fragrant.
- Place the sesame seeds and tamari in a heatproof bowl. Carefully pour the hot oil mixture over them to sizzle and infuse the flavors
- Add cooked noodles and toss to coat well.
- Top with sautéed greens, a fried egg, or leftover shredded chicken from your favorite slow cooker meal.
You can find more dinner-worthy ideas like this in my quick meals section for nights when you need cozy food—fast.
Serving Ideas & Storage Tips for Maximum Flavor
These Low FODMAP Chili Oil Noodles are best served fresh, but they also make great leftovers. Got leftovers? Just pop the noodles into an airtight container—they’ll keep for two days. Just add a little water and reheat gently on the stove or in the microwave.
Want to change things up? Turn them into a noodle salad with chilled veggies or roll them into lettuce cups for a fun, low FODMAP twist. You can even keep the chili oil on hand for other dishes—try drizzling it over eggs or roasted veggies for a spicy kick.
I often pair these noodles with a side of sautéed greens or something from the vegetarian category for a light, balanced meal that doesn’t skimp on flavor.
Conclusion
Low FODMAP Chili Oil Noodles prove you don’t have to give up bold, spicy comfort food when managing IBS or digestive issues. With smart ingredient swaps like garlic-infused oil, tamari, and rice noodles, this dish delivers all the flavor you love—without the side effects you don’t. Whether you’re craving a cozy night in or a quick, satisfying lunch, this recipe hits the mark.
You’ll find more belly-friendly favorites like this in my low FODMAP section and plenty of spicy ideas in the spicy recipe collection. I hope this bowl brings as much joy to your kitchen as it has to mine.
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FAQs
Is chili oil low FODMAP?
Chili oil can be low FODMAP if it’s made without garlic or onion. Store-bought versions often include these high FODMAP ingredients, so it’s safest to make your own using garlic-infused oil, which captures the flavor without the fermentable carbs. This makes it perfect for Low FODMAP Chili Oil Noodles.
Is chili sauce low in FODMAP?
Most chili sauces are not low FODMAP due to added garlic, onion, and high-fructose sweeteners. However, small amounts of plain hot sauce made with vinegar and chili peppers can sometimes be tolerated. Always check labels and stick to sauces with minimal, gut-friendly ingredients.
Can chili oil upset the stomach?
It can—especially if it includes garlic, onion, or additives. Even without FODMAPs, chili oil is spicy and may irritate sensitive stomachs if used in large amounts. That’s why these Low FODMAP Chili Oil Noodles balance heat with soothing ingredients like rice noodles and ginger.
Does chili oil contain gluten?
Chili oil itself is typically gluten-free, but always check labels for cross-contamination or added soy sauce. To keep your Low FODMAP Chili Oil Noodles gluten-free, pair the oil with tamari and certified gluten-free noodles