Low FODMAP Orange Chicken Recipe

This crispy, sticky Low FODMAP Orange Chicken is made with fresh orange juice, gluten-free tamari, and ginger, ready in just 35 minutes. Watching the sauce thicken into a glossy glaze around the golden chicken pieces is incredibly satisfying. I love making this when I crave takeout but want to keep my tummy happy.

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Restaurant-Quality At Home

I used to think making takeaway favourites without garlic or onion would result in bland food. I was completely wrong, especially once I discovered how powerful fresh orange zest and ginger are for flavour.

My biggest mistake early on was using bottled orange juice, which made the sauce too sweet and thin. Switching to fresh juice gave it that punchy, bright acidity that cuts through the rich, sticky glaze perfectly.

Low FODMAP Orange Chicken Ingredients

• 1 lb (450g) boneless, skinless chicken breasts or thighs, cut into 1-inch cubes
• ½ cup cornstarch (cornflour), divided
• 2 tbsp neutral oil (canola or vegetable), for frying
• ½ tsp salt
• ¼ tsp black pepper
• ½ cup fresh orange juice (about 1-2 oranges)
• 1 tsp orange zest
• 3 tbsp gluten-free tamari or soy sauce
• 2 tbsp brown sugar
• 1 tbsp rice vinegar
• 1 tsp fresh ginger, grated
• 1 tbsp garlic-infused oil
• 1 tsp sesame oil
• Green parts of 2 scallions, for garnish

How To Make Low FODMAP Orange Chicken

1. Coat the Chicken: Toss chicken cubes with salt, pepper, and ¼ cup cornstarch in a bowl until fully coated, then shake off any excess powder.
2. Fry the Chicken: Heat neutral oil in a large skillet over medium-high heat, add chicken in a single layer, and cook for 4-5 minutes per side until golden and cooked through.
3. Whisk the Sauce Base: In a small bowl, whisk together orange juice, tamari, brown sugar, rice vinegar, ginger, garlic-infused oil, and the remaining 1 tablespoon of cornstarch.
4. Simmer the Glaze: Pour the sauce mixture into the same skillet over medium heat and simmer for 2-3 minutes while stirring constantly until the sauce bubbles and thickens into a syrup.
5. Combine and Serve: Add the cooked chicken back to the pan, toss quickly to coat in the sticky sauce, remove from heat immediately, and top with green scallion tops.

Recipe Tips

• Watch the heat: Sugar in the sauce burns easily, so keep the heat medium-low once the liquid hits the pan to prevent a bitter taste.
• Don’t skip the zest: The juice provides sweetness, but the zest gives that distinct floral orange aroma essential for the classic flavor profile.
• Serve immediately: The crispy cornstarch coating absorbs the sauce quickly, so this dish is best eaten right after tossing for maximum crunch.

What To Serve With Orange Chicken

Serve over steamed jasmine or brown rice to soak up any extra sticky sauce that pools at the bottom of the plate. Steamed bok choy or broccoli florets make excellent green sides that balance the sweet and savory chicken without adding FODMAPs.

How To Store

Store leftovers in an airtight container in the fridge for up to 3 days. Reheat in a pan with a splash of water to loosen the sauce, though the coating will be softer than it was on day one.

FAQs

• Is orange juice low FODMAP?
  Yes, in portions of roughly ½ cup per serving, fresh orange juice is generally well tolerated, but always check your specific tolerance levels.
• Can I bake the chicken instead?
  Yes, toss coated chicken in oil and bake at 400°F (200°C) for 15-20 minutes, then toss in the simmered sauce.
• What if I don’t have garlic-infused oil?
  You can omit it, but it adds a nice savory depth that replaces minced garlic perfectly in this recipe.

Nutrition

• Calories: 320
• Total Fat: 12g
• Saturated Fat: 2g
• Cholesterol: 70mg
• Sodium: 850mg
• Total Carbohydrate: 28g
• Protein: 25g

Try More Recipes:

• Low FODMAP Risotto Milanese Recipe
• Low FODMAP Salmon Cakes Recipe
• Crispy Low FODMAP Roasted Potatoes Recipe