3 min read

Gentle Ginger Chicken Congee

Overhead shot of Gentle Ginger Chicken Congee plated appetizingly in a ceramic bowl
SIBO FriendlyLow-FODMAPFlexitarian
Prep Time10 min
Cook Time65 min
Total Time75 min
Servings4

Simmering rice down to a silky porridge is one of the oldest tricks for feeding a tender stomach, and this version leans into that with shredded chicken, fresh ginger, and only the green tops of scallions. Skipping garlic and onion keeps it kind to a sensitive gut without sacrificing the savory depth that makes congee so comforting.

Ingredients

  • 1 cup jasmine rice, rinsed
  • 8 cups low-FODMAP chicken broth (garlic and onion free)
  • 1 lb boneless, skinless chicken thighs
  • 2-inch knob fresh ginger, half sliced into coins, half minced
  • 1 tablespoon toasted sesame oil
  • 1 teaspoon fine sea salt, or to taste
  • 3 scallions, green tops only, thinly sliced
  • 1 tablespoon low-sodium tamari
  • Chili oil, for serving (optional)

Instructions

  1. Combine the rinsed rice, broth, chicken thighs, and sliced ginger coins in a large pot. Bring to a boil, then reduce to a gentle simmer.
  2. Cover partially and simmer for 45 minutes, stirring occasionally so the bottom doesn't stick, until the rice breaks down into a thick, creamy porridge.
  3. Remove the chicken, shred it with two forks, and return it to the pot.
  4. Stir in the minced ginger, sesame oil, salt, and tamari. Simmer uncovered for another 15 minutes to thicken further.
  5. Ladle into bowls and top generously with sliced scallion greens. Add chili oil if you'd like a bit of warmth.

Nutrition Facts (per serving)

Calories 320
Total fat 9g
Total carbohydrates 38g
Dietary fiber 1g
Protein 22g
Sodium 540mg

Why This Is Good for Your Gut

Congee's long simmer breaks rice starches down into something closer to pre-digested, which is exactly why it shows up in recovery diets across so many cultures. Ginger settles queasiness and nudges digestion along, and by leaving out garlic and onion in favor of scallion greens, this bowl sidesteps the fermentable sugars that trigger bloating and gas for people managing SIBO or IBS.

Keep a jar of minced ginger and scallion greens in the fridge and this becomes a five-minute reheat on the nights your stomach needs the gentlest option on the menu. Our Low-FODMAP Chicken and Rice Soup with Carrots and Chives is another gentle option for the same nights, and Beef Bone Broth Vegetable Soup works well too.

This recipe is for informational purposes only and is not a substitute for professional dietary advice.

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