Low FODMAP Sesame Chicken

Low FODMAP Sesame Chicken is a takeout-inspired meal featuring tender chicken pieces tossed in a savory soy-sesame sauce. Serve this 30-minute chicken recipe with rice and steamed low FODMAP veggies.

FODMAP-friendly takeout can be challenging to find. Although tasty, many takeout options are often made with higher FODMAP ingredients like onion, garlic, wheat flour, honey, etc.

This sesame chicken recipe is inspired by the popular dish found in many American Chinese restaurants. Recipes vary, but sesame chicken is usually battered, fried until crispy, and then coated with a sesame-flavored sauce.

I am all about quick and easy in the kitchen. So, this recipe skips the battering step. Instead, bite-sized pieces of chicken are cooked in a little oil and coated in a savory sesame sauce made with low FODMAP amounts of ingredients.

Serve this sesame chicken over steamed rice and low FODMAP veggies for a filling meal.

Shopping list

To make this easy low FODMAP chicken recipe, add these ingredients to your shopping list:

• Low FODMAP broth – ½ cup (I used ½ teaspoon Fody’s Vegetable Soup Base + ½ cup water)
• Reduced-sodium soy sauce (or tamari for gluten-free) – ½ cup
• Brown sugar – ¼ cup packed
• Cornstarch – 1 tablespoon + 1 teaspoon
• Garlic-infused olive oil – 1 tablespoon
• Rice vinegar – 1 tablespoon
• Sesame seeds – 2 teaspoons
• Sesame oil – 1 teaspoon
• Ground ginger – ¼ teaspoon
• Avocado oil (or vegetable oil) – 1-2 tablespoons
• Boneless, skinless chicken thighs (or breasts) – 1 to 1.25 pounds

For serving: Cooked rice, steamed low FODMAP vegetables, sliced green onion tops (green parts only), and sesame seeds (about ¼ teaspoon per serving)

Low FODMAP notes

In this section, I share information for ingredients that are either frequently asked about or have suggested serving sizes to remain low FODMAP. We each have unique tolerance levels and nutritional needs. Please listen to your body (and, if possible, work with a FODMAP-trained dietitian) to determine what is best for you. For more low FODMAP serving size info, please refer to the Monash FODMAP app and FODMAP Friendly website or app.

Garlic-infused oil is a popular way to add low FODMAP garlic flavor on the low FODMAP diet. My current favorite is Colavita Roasted Garlic Olive Oil (technically a garlic-flavored oil) that Monash University has confirmed to be low FODMAP. Learn more about why garlic-infused oil is okay in my Low FODMAP Garlic and Onion Substitutes post.

Low FODMAP broth can be a great way to add low FODMAP flavor. Many store-bought options contain high FODMAP ingredients like garlic and onion. Read labels and avoid products containing these high FODMAP ingredients. My go-to is Fody’s Low FODMAP Veggie Broth but you can find other options here.

Rice vinegar (or rice wine vinegar) is a type of low FODMAP vinegar. The suggested serving size is 2 tablespoons or 42 grams.

Sesame seeds are low FODMAP in servings up to 1 tablespoon or 11 grams. Larger amounts contain higher amounts of fructans. Black sesame seeds have not specifically been tested. If concerned, consider testing-to-tolerance for a fun variation when symptoms are well managed.

Soy sauce, or soya sauce, is low FODMAP in servings of 2 tablespoons or 42 grams. Soy sauce contains small amounts of wheat in levels that should be tolerated by most with IBS. If you require a gluten-free or wheat-free diet, tamari sauce is a suitable alternative.

To help prevent dishes from getting too salty, I often prefer to cook with the reduced-sodium versions. Sodium (or salt) is a mineral and does not impact FODMAP (carbohydrate) levels.

Instructions

Now, let’s make some low FODMAP sesame chicken:

Step 1: In a glass measuring cup (or small bowl), whisk together the low FODMAP broth, soy sauce, brown sugar, cornstarch, garlic-infused oil, rice vinegar, sesame seeds, sesame oil, and ginger.

Step 2: Heat avocado oil in a large skillet over medium-high heat. Once hot, add the chicken pieces. Brown the chicken on all sides and cook until the center of the chicken is no longer pink, about 8-10 minutes. Chicken is considered fully-cooked when a food thermometer inserted into the thickest part reads 165°F.

Step 3: Reduce heat to medium. Add the sauce and bring to a simmer.

Cook, stirring occasionally, until the sauce thickens and looks glossy, about 5-7 minutes.

Serve the chicken warm over cooked rice and a side of steamed low FODMAP vegetables (see “Serve this with” section for ideas). Top with optional sliced green onion tops (green parts only) and a sprinkle of sesame seeds.

Serve this with

Turn this sesame chicken into a meal by pairing it with a scoop of cooked rice and a serving of steamed low FODMAP veggies. Here are some low FODMAP options to consider:

Baby corn (canned) contains only trace amounts of FODMAPs and is therefore considered a FODMAP-free food. Enjoy according to your appetite.

Broccoli can be low FODMAP, depending on the part and serving size. Florets (or the darker green heads) are lower in FODMAPs than the stalks (the lighter green part). Broccoli florets are low FODMAP in servings of ¾ cup or 75 grams. Broccoli stalks have a smaller low FODMAP serving of ⅓ cup or 45 grams.

Carrots are a FODMAP-free food. Enjoy according to your appetite.

Rice is generally considered a low FODMAP grain. Basmati, brown, red, and white rice have all been tested by Monash and are low FODMAP in servings up to 1 cup or 190 grams (cooked).

Water chestnuts are low FODMAP in servings up to ½ cup or 75 grams.

Similar recipes

• Low FODMAP Pad Thai with Shrimp
• Low FODMAP Chinese Chicken Salad
• Low FODMAP Thai Peanut Noodles

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