Low FODMAP Sweet And Sour Chicken Recipe

This crispy, sticky Low FODMAP Sweet and Sour Chicken is made with gluten-free batter, fresh pineapple, and a tangy homemade sauce in just 35 minutes. Watching the golden chicken pieces get coated in that glossy, vibrant red glaze is incredibly satisfying. I love that I can finally enjoy this takeout classic without worrying about my stomach afterwards.

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Better Than Takeaway

Ordering Chinese food with dietary restrictions usually means plain steamed chicken and vegetables, which is hardly exciting. I realized that the secret to a safe version lies in making your own ketchup-free base using tomato paste and pineapple juice.

My first attempt used a heavy gluten-free flour blend that turned gummy in the fryer. I learned that a mix of cornstarch and rice flour creates that shattering crisp shell that holds up perfectly against the thick sauce.

Low FODMAP Sweet and Sour Chicken Ingredients

For the Chicken and Batter:

• 1 lb (450g) boneless skinless chicken breast, cut into 1-inch cubes
• 1/2 cup gluten-free all-purpose flour
• 1/2 cup cornstarch (cornflour)
• 1 teaspoon baking powder
• 1/2 teaspoon salt
• 1 large egg
• 1/2 cup cold sparkling water (or plain cold water)
• Oil for frying (canola, vegetable, or peanut oil)

For the Sauce and Stir Fry:

• 1/2 cup canned pineapple juice (check label for no high fructose corn syrup)
• 3 tablespoons rice vinegar
• 3 tablespoons brown sugar
• 2 tablespoons tomato paste
• 1 tablespoon gluten-free soy sauce (tamari)
• 1 red bell pepper, cut into 1-inch chunks
• 1 cup fresh pineapple chunks
• Green tops of 2 scallions (green onions), sliced

How To Make Low FODMAP Sweet and Sour Chicken

1. Prep the Chicken: Pat the chicken cubes dry with paper towels and season lightly with salt. Set up a wire rack over a baking sheet to hold the cooked chicken later.
2. Make the Batter: In a medium bowl, whisk together the gluten-free flour, cornstarch, baking powder, egg, and cold sparkling water until you have a smooth batter with the consistency of heavy cream.
3. Fry the Chicken: Heat about 2 inches of oil in a deep skillet or wok to 350°F (175°C). Dip the chicken pieces into the batter to coat, then carefully drop them into the hot oil. Fry in batches for 4-5 minutes until golden brown and crispy.
4. Drain and Rest: Use a slotted spoon to remove the chicken and place it on the wire rack. Ensure the oil returns to temperature before frying the next batch to keep it from getting greasy.
5. Simmer the Sauce: In a clean wok or large skillet over medium heat, whisk together the pineapple juice, rice vinegar, brown sugar, tomato paste, and soy sauce. Bring to a gentle boil and simmer for 2-3 minutes until the sauce thickens and becomes glossy.
6. Combine and Serve: Add the red bell pepper and pineapple chunks to the sauce and cook for 1 minute. Toss the fried chicken into the pan, stirring quickly to coat every piece in the sticky glaze, then garnish with scallion greens and serve immediately.

Recipe Tips

• Use Sparkling Water: The carbonation in sparkling water aerates the batter, creating a lighter, tempura-like crust that stays crispy longer than tap water batter.
• Don’t Overcrowd the Pan: Frying too many pieces at once drops the oil temperature rapidly, which can result in soggy, oily chicken instead of a crunchy shell.
• Check Your Pineapple Juice: Ensure you buy 100% pineapple juice rather than juice cocktail or concentrate with added sweeteners, as those can be high in FODMAPs.

What To Serve With Sweet and Sour Chicken

Steamed jasmine or white rice is the best accompaniment to soak up the extra tangy sauce while keeping the meal easy on digestion. For a lower-carb option, simple steamed bok choy or plain quinoa works beautifully alongside the rich flavors of the dish.

How To Store

This dish is best enjoyed immediately while the coating is crisp. However, you can store leftovers in an airtight container in the fridge for up to 3 days and reheat in an air fryer at 350°F to revive the crunch.

FAQs

Is pineapple low FODMAP?

Yes, fresh pineapple is considered low FODMAP in serving sizes of up to 1 cup (140g). Canned pineapple in juice is also generally safe, but avoid pineapple canned in heavy syrup as the excess fructose can trigger symptoms.

Can I bake the chicken instead of frying?

You can, but the texture will be different. For baking, skip the wet batter; instead, coat the chicken in cornstarch and spray generously with oil, then bake at 400°F for 15-20 minutes before tossing in the sauce.

What can I use instead of tomato paste?

If you have a verified low FODMAP ketchup (like Fody Foods), you can use that instead of the tomato paste and sugar mixture. However, the tomato paste method provides a cleaner flavor and allows you to control the sweetness perfectly.

Nutrition

• Calories: 445 kcal
• Total Fat: 14g
• Saturated Fat: 2g
• Cholesterol: 85mg
• Sodium: 580mg
• Total Carbohydrate: 52g
• Protein: 26g

Try More Recipes:

• Low FODMAP Roasted Asparagus Recipe
• Low FODMAP Chicken and Rice Casserole Recipe
• Low Fodmap Buffalo Chicken Meatballs Recipe