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AIP Vegetarian Chow Mein Recipe

Louise | March 1
AIP Vegetarian Chow Mein Recipe #aip

Takeout that’s suitable for autoimmune protocol? Not a chance. But this AIP vegetarian chow mein recipe has all of the taste with none of the inflammatory ingredients.

Why Normal Chow Mein is Not AIP-Friendly

If you tried to find chow mein that works for your diet, you’d probably be pretty frustrated, pretty quickly. Sure, it looks good, it smells good, and there are some vegetables in there too. How bad can it be?

Unfortunately, chow mein has some obvious and not-so-obvious offenders in the ingredients list. Let’s break it down.

First, the noodles. Those obviously aren’t AIP-friendly, and they’re a pretty major part of the meal. Bummer.

Then you have to consider the oil the dish is prepared with. Many recipes call for peanut and/or sesame oil, which are to be avoided on the elimination phase of autoimmune protocol.

Soy sauce is another common ingredient in chow mein that you should steer clear of on AIP. I could write an entire article about why soy spells trouble for autoimmune problems. And I did.

Fortunately, there are still some ingredients left and some great alternatives to the foods mentioned above.

How to Make AIP Chow Mein

You can’t have chow mein without noodles, but you can’t have wheat-based noodles on AIP. What to do?

I love shirataki noodles for a dish like this. They offer the appearance and taste of “real” noodles without a lot of hassle.

I also want a better option than peanut oil for this recipe. Olive oil is a safer bet for AIP, and you’re likely to have this common oil handy.

Instead of the soy sauce, I used my go-to substitute, coconut aminos. This umami liquid is the closest thing to soy sauce and a perfect choice for chow mein.

The other great news is that chow mein typically has vegetables, and we can follow that theme in this AIP version.

Carrot and broccoli make nice options. I like to cut the carrots into matchsticks for a traditional look.

Popular Pasta Recipes for AIP

If you’re following autoimmune protocol and missing pasta, you’re not alone. There is a way to dig out of despair if you give it a chance.

Shirataki noodles are one option, but you can also try recipes using zucchini, spaghetti squash, and sweet potatoes as noodles.

Take a look at these 22 fabulous AIP pasta recipes. You’re sure to find a meal you’ll love without the risk of dicey ingredients.

AIP Vegetarian Chow Mein Recipe #aip

AIP Vegetarian Chow Mein Recipe #aip

AIP Vegetarian Chow Mein Recipe

  • Author: Louise Hendon
  • Prep Time: 10 minutes
  • Cook Time: 10 minutes
  • Total Time: 20 minutes
  • Yield: 2 servings 1x
  • Category: Lunch, Dinner, Entree
  • Cuisine: Chinese


A quick, delicious stir fry in just 20 minutes.


  • 2 3-oz packs (170 g) of shirataki noodles
  • 2 Tablespoons (30 ml) of olive oil
  • 1 carrot (50 g), peeled and cut into matchsticks
  • 3.5oz of broccoli florets (99 g), chopped
  • 2 garlic cloves (6 g), peeled and crushed
  • 1/2 thumb-size piece (3 g) of fresh ginger, peeled and minced
  • 2 Tablespoons (30 ml) of coconut aminos
  • 2 teaspoons (10 ml) of honey


  1. Rinse the shirataki noodles under cold water and place into a pan of warm, simmering water. Set aside to warm noodles while you make the stir-fry.
  2. Over moderate heat, heat the olive oil and fry the carrots and broccoli until slightly softened. Add the garlic and ginger, and fry for an additional 2-3 minutes, stirring regularly.
  3. Pour in the coconut aminos and honey and increase the heat toward until the sauce reduces and coats the vegetables.
  4. Drain the shirataki noodles and add the vegetable stir fry.


All nutritional data are estimated and based on per serving amounts.


  • Calories: 176
  • Sugar: 6 g
  • Fat: 14 g
  • Carbohydrates: 12 g
  • Fiber: 2 g
  • Protein: 1 g
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