Bok Choy and Oyster Mushroom Stir-Fry Recipe

asian stir-fry
Patsy Catsos, MS, RDN, LD
Total Time: 35 min
Prep Time: 15 min
Cook Time: 20 min
Servings: 12 (1/2 cup each)

Nutrition Highlights (per serving)

71 calories
5g fat
5g carbs
3g protein
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Nutrition Facts
Servings: 12 (1/2 cup each)
Amount per serving  
Calories 71
% Daily Value*
Total Fat 5g 6%
Saturated Fat 1g 5%
Cholesterol 0mg 0%
Sodium 223mg 10%
Total Carbohydrate 5g 2%
Dietary Fiber 2g 7%
Total Sugars 2g  
Includes 1g Added Sugars 2%
Protein 3g  
Vitamin D 0mcg 0%
Calcium 123mg 9%
Iron 1mg 6%
Potassium 424mg 9%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

This recipe incorporates a newly identified low-FODMAP item, oyster mushrooms, into a stir-fry with Asian favorite bok choy. Bok choy means "white vegetable" and it comes in several varieties. This recipe was developed for large heads of bok choy shaped like romaine lettuces, with dark green leaves and thick white edible stems. This variety is sometimes known as "pak choy."


  • ¾ pound oyster mushrooms
  • 3 pounds bok choy
  • 2 tablespoons peanut or canola oil
  • 2 tablespoons toasted sesame oil
  • 3 fresh garlic cloves
  • 1 tablespoon ginger root, peeled and minced
  • 2 tablespoons water
  • 3 tablespoons reduced-sodium soy sauce
  • 2 teaspoons sugar


  1. Trim off only the very bottom 1/2-inch of the mushroom clusters where they were attached to the growing medium. Tear the mushrooms, including the stems, into bite-sized pieces.

  2. Use a sharp knife to trim the ends off the bok choy stems and to separate the leaves from the ribs. Slice the ribs (stems) into 1/4-inch pieces. Stack the leaves on top of each other and roll them into a log. Slice them into 1-inch ribbons.

  3. In a large skillet or wide saucepan with a lid, heat the peanut oil, sesame oil, and garlic cloves over medium heat. Adjust heat to hold at a simmer until the garlic begins to brown, then remove the garlic and reserve it for another use.

  4. Add the ginger and sauté until it begins to brown. Add the mushrooms and bok choy. Turn the heat up to medium-high and stir-fry the vegetables for about 5 minutes, until they are wilted.

  5. Add the water, soy sauce, and sugar. Cover the pot and bring the liquid in the bottom to a boil. Adjust heat to maintain a simmer and steam the vegetables for 3 minutes. If necessary, to prevent sticking, add another 1 or 2 tablespoons of water to the skillet.

Ingredient Variations and Substitutions

Mushrooms generally aren't considered low-FODMAP, so stick to oyster mushrooms, which have been identified as a low-FODMAP item.

To make this recipe gluten-free, use gluten-free soy sauce.

Cooking and Serving Tips

Separate and rinse each bok choy leaf individually to remove any sand or soil that may be clinging to the base of the stems.

Brush visible dirt off the oyster mushrooms if necessary and give them a quick rinse before tearing them into pieces.

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By Patsy Catsos, MS, RDN, LD
Patsy Catsos, MS, RDN, LD, is a nutrition expert with expertise in GI disorders. She is a leader in using the FODMAP approach with IBS patients.