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 low FODMAP food. A suggested serving size is 75 grams or approximately half a medium carrot.
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.
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PrintRecipe
Low FODMAP Sesame Chicken
- Total Time: 25 minutes
- Yield: 4
- Diet: Low Lactose
Description
Low FODMAP Sesame Chicken is a takeout-inspired meal featuring tender chicken pieces tossed in a savory sesame sauce made with FODMAP-friendly amounts of ingredients. Serve this supper with rice and steamed low FODMAP veggies.
Ingredients
- ½ cup low FODMAP broth (I used ½ teaspoon Fody’s Vegetable Soup Base + ½ cup water)
- ½ cup reduced-sodium soy sauce (or tamari for gluten-free)
- ¼ cup packed brown sugar
- 1 tablespoon + 1 teaspoon cornstarch
- 1 tablespoon garlic-infused olive oil
- 1 tablespoon rice vinegar
- 2 teaspoons sesame seeds (toasted or raw)
- 1 teaspoon sesame oil
- ¼ teaspoon ground ginger
- 1-2 tablespoons avocado oil (or vegetable oil)
- 1 to 1.25 pounds boneless, skinless chicken thighs (or breasts), cut into 1-inch pieces
For serving: Cooked rice, steamed low FODMAP vegetables, sliced green onion tops (green parts only), and sesame seeds (about ¼ teaspoon per serving)
Instructions
- 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.
- 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.
- Reduce heat to medium. Add the sauce and bring to a simmer. Cook, stirring occasionally, until the sauce thickens and turns glossy, about 5-7 minutes.
- Serve chicken warm over cooked rice and a side of steamed low FODMAP vegetables. Top with optional sliced green onion tops (green parts only) and a sprinkle of sesame seeds.
Storage: Refrigerate leftovers in an airtight container for use within three days. Freezing is not recommended.
Notes
Low FODMAP Serving: One serving (about ⅔ cup) of this recipe is made with low FODMAP amounts of ingredients. Individual tolerance may vary. For more information on specific ingredients, please refer to the Monash FODMAP App or check out the "FODMAP Notes" section (above the recipe).
Sesame Seeds: I've made this with both toasted and raw sesame seeds. Toasted yield a slightly more pronounced sesame/nutty flavor.
Steamed Veggies Suggestion: For four servings, I steamed 2 cups frozen broccoli florets, 1 cup frozen carrot coins, 4 canned baby corn cobs (cut in half), and ¼ cup canned water chestnuts. The low FODMAP notes for these veggies can be found either on the Monash FODMAP App or in the "Serve this with" section in the blog post above the recipe.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Supper, Main Dish
- Method: Skillet, Stovetop
- Cuisine: Asian-Inspired
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Tiffany says
So good! I made this a meal prep for my lunches to take to work and it's perfect for that. I got three full meals out of one batch. I probably could've gotten four meals but I'm trying to up my protein intake. Used white rice as a base and added some sautéed bell peppers and carrots . After cooking I immediately portioned into meal prep containers, let cool and then froze. I put the container into the fridge to thaw the night before I planned to eat it for lunch. It re-heated great! Plenty of sauce to coat the chicken, veggies and rice upon reheating.
Em Schwartz, MS, RDN says
Thank you so much for sharing your experience, Tiffany!
Paige says
Enjoyed it but I found it a bit too sweet.
El says
Yummy but found there was way too much sauce. Will add it to rotation but maybe with half the sauce measurements
Em Schwartz, MS, RDN says
Thanks for sharing your opinion, El. My partner often complains there is too little sauce in dishes. 🙂
Janet says
Love!!!
We substituted tofu and it was delish! Next time I’ll double the sauce!
Keda says
When do you add the sesame oil?
Em Schwartz, MS, RDN says
Hi Keda, Sorry about the editorial oversight. It is added with the sauce ingredients. This should be fixed now. Thanks, Emily
BJ says
Just made this and it was a huge hit with both me and non-fodmap hubby. I didn't have seeds, but the sesame oil, etc. adds most of the flavor anyway. Thank you!
Em Schwartz, MS, RDN says
Glad to hear, BJ! Thanks so much for taking the time to share. Best, -Em
Kimberly says
I ended up finding garlic oil and the dish came out amazing! Thanks for making such wonderful dishes.
Kimberly says
No stores me have garlic infused oil. Would I be able to use any old oil instead?
Em Schwartz, MS, RDN says
Hi Kimberly, Yes, you can substitute plain oil. It just won’t have the garlic flavor. Alternatively, you could heat large pieces of garlic in plain oil over medium low to medium heat for a few minutes until fragrant, remove the garlic pieces before adding any other ingredients, and then proceed with the recipe. This is a method for quick garlic-infused oil, and is a way to add garlic flavor without the FODMAPs. Best, -Em
Brook says
Just starting to learn how to deal with this disease, thanks so much for this easy recipe! I think I am going to make it one of my staples
Em Schwartz, MS, RDN says
You're welcome, Brook! Thanks for taking the time to share. Glad you enjoyed it! Best wishes on your health journey, -Em