Low FODMAP Sesame Chicken Recipe

This sticky, crispy Low FODMAP Sesame Chicken is made with tender chicken thighs, gluten-free tamari, and maple syrup, and ready in 25 minutes. The sauce bubbles into a glossy glaze that clings perfectly to every golden bite right before serving. I make this whenever I crave Chinese takeout flavors but need to keep my stomach happy.

Better Than Takeaway

I used to avoid sesame chicken at restaurants because the heavy batter and garlic-loaded sauces always left me feeling bloated. Making it at home allowed me to swap in garlic-infused oil, which gives you all the savory aroma without the difficult-to-digest fructans found in fresh garlic cloves.

The biggest surprise was discovering that a simple cornstarch coating creates a crispier texture than the traditional flour batter used in takeouts. It stays crunchy even after being tossed in the sticky sauce, and you don’t get that heavy, greasy feeling afterwards.

Low FODMAP Sesame Chicken Ingredients

• 1 lb (450g) boneless, skinless chicken thighs, cut into 1-inch pieces
• 1/4 cup cornstarch (cornflour)
• 1/2 tsp salt
• 1/4 tsp black pepper
• 2 tbsp garlic-infused olive oil (for cooking)

For the Sauce:

• 1/4 cup gluten-free tamari or soy sauce
• 2 tbsp maple syrup
• 1 tbsp rice vinegar
• 1 tsp toasted sesame oil
• 1 tsp fresh ginger, grated
• 1 tsp cornstarch mixed with 1 tbsp water (slurry)
• Garnish:
• 1 tbsp toasted sesame seeds
• 2 green onion tops (green parts only), sliced

How To Make Low FODMAP Sesame Chicken

1. Coat Chicken: Place the diced chicken in a bowl and toss with the 1/4 cup cornstarch, salt, and pepper until every piece is evenly coated and dry.
2. Sear Meat: Heat the garlic-infused oil in a large skillet over medium-high heat and cook the chicken for 5-6 minutes, flipping once, until golden brown and crispy, then remove to a plate.
3. Simmer Sauce: In the same pan, whisk together the tamari, maple syrup, rice vinegar, sesame oil, and grated ginger, letting it bubble for 1 minute.
4. Thicken Glaze: Stir in the cornstarch slurry and let the sauce simmer for another 30 seconds until it becomes thick and glossy.
5. Combine: Add the cooked chicken back into the pan, toss to coat completely in the glaze, and top with sesame seeds and green onion tops.

Recipe Tips

• Stick to green tips: The white parts of green onions are high in FODMAPs, but the green tops are safe and add fresh flavor without the tummy trouble.
• Don’t crowd the pan: If you add all the chicken at once, it will steam instead of sear; cook in two batches if your skillet is small to ensure a crispy crust.
• Check your oil: Make sure your garlic-infused oil is free from actual garlic pieces, as the FODMAPs are water-soluble but not oil-soluble.
• Toast the seeds: If your sesame seeds aren’t pre-toasted, heat them in a dry pan for 2 minutes to unlock a nuttier flavor.

What To Serve With Sesame Chicken

Serve this sticky chicken over a bowl of steamed jasmine or basmati rice, which are both low FODMAP and soak up the extra sauce beautifully. For a vegetable side, add steamed bok choy or broccoli heads (limit to 3/4 cup per serving) to keep the meal balanced and fresh.

How To Store

Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. To reheat, warm the chicken in a skillet over medium heat with a splash of water to help loosen the sticky sauce without making the coating soggy.

FAQs

• Can I use chicken breast instead?
  Yes, you can use chicken breast, but be careful not to overcook it as it dries out faster than thighs. Thighs generally stay juicier and have more flavor for this type of stir-fry.
• Is soy sauce low FODMAP?
  Regular soy sauce is considered low FODMAP in small servings (2 tablespoons), but it contains wheat. If you are strictly gluten-free or avoiding wheat completely, opt for gluten-free tamari.
• Can I freeze this recipe?
  You can freeze the cooked chicken for up to 3 months. However, the crispy coating will soften upon thawing, so it is best enjoyed fresh or reheated in a pan.

Nutrition

• Calories: 345 kcal
• Total Fat: 16g
• Saturated Fat: 3g
• Cholesterol: 95mg
• Sodium: 850mg
• Total Carbohydrate: 18g
• Protein: 28g