30-Minute Low-FODMAP Ginger Sesame Chicken; Gluten-free, Dairy-free

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Low-FODMAP 30-minute Ginger Sesame Chicken is CRISPY, SAVORY, SWEET, and FULL of FLAVOR.  This 30 minute recipe is a crowd pleaser your whole family will devour.

I have loved Chinese food ever since my childhood, when Sunday nights meant a Chinese restaurant with my grandparents, cousins, aunts and uncles.  The flavors of the sauces, breaded meats and shellfish, vegetables and sticky rice were my favorite part of the week.

I have shared many low-FODMAP recipes for Chinese and Asian inspired meals, including low-FODMAP General Tso’s Chicken, low-FODMAP Sweet and Sour Breaded Chicken, low-FODMAP Chinese Vegetable Stir-fry and low-FODMAP Copycat Panda Express Orange Chicken.

So here is my version of low-FODMAP Ginger Sesame Chicken.  I like to use chicken tenders (strips of chicken), and fry them nice and crisp then toss in this super flavorful and savory sauce.  SO GOOD.  Just be aware, the ginger makes this dish a little spicy…

As many of you know, infused oils (with garlic and onion) are safe for the low-FODMAP diet.  The FODMAPs are not soluble in the oil, so you can use these to replace all the flavor you crave.

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Or check out over 400 more low-FODMAP recipes on the blog.  IBS-friendly!

Be healthy and happy,

Rachel Pauls, MD

P.S. Check out my new COOKBOOK for over 100 low-FODMAP recipes, low-FODMAP Meal Plan, FODMAP Tips and everything you need!!

the low-fodmap IBS solution

Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients

Serves 4

Prep time: 10 minutes

Cook time: 20 minutes

Total time: 30 minutes


  • 16 ounces boneless and skinless chicken breasts sliced into small chunks or strips
  • 1/2 cup canola oil, or other preferred oil for frying (high smoke point oils work best)
  • 4 tablespoons cornstarch; divided

For low-FODMAP Ginger Sesame Sauce:

  • 1/3 cup soy sauce or gluten-free soy sauce
    • I prefer low-sodium
    • 2 tbsp is one low-FODMAP serving
  • 1/4 cup packed brown sugar
  • 3 tablespoons freshly squeezed orange juice (about 1/2 orange)
  • 2 tablespoons rice vinegar (not ‘seasoned’ rice vinegar, that has added sugar)
    • This is also know as rice wine vinegar
  • 3 tablespoons freshly grated ginger
    • This ginger does provide a bit of ‘heat’ to the sauce.  If you like a milder taste then reduce the amount of ginger
  • 1 teaspoon sesame oil
  • 1 teaspoon garlic infused olive oil
    • Infused oils have all the flavors but NO FODMAPs!  Enjoy this tummy friendly flavor booster
    • See my low-FODMAP Grocery Shopping Blog for tips on purchasing these
  • Garnish:
    • 1 teaspoon toasted sesame seeds
    • 2 tablespoons green scallion tips


  • In a large bowl, combine chicken pieces with 2 tablespoons cornstarch, toss to coat and let the chicken absorb the cornstarch for about 5 minutes
  • While this is resting, place oil in a large deep pan over medium-high heat
  • When oil is hot, add the remaining 2 tablespoons cornstarch to the chicken strips and toss again to distribute well
  • Line a large plate with paper towels, set aside
  • Cook chicken in the oil until golden and crisp, stirring often, about 5-6 minutes
    • You may want to do this in batches
  • Transfer to your prepared paper towel-lined plate and cover with foil to keep warm
  • Place a separate medium saucepan or wok (large enough to fit your cooked chicken as well as sauce) over medium heat, and combine soy sauce, brown sugar, orange juice, rice vinegar, ginger, sesame oil and garlic infused oil
    • You can also do this while the chicken is cooking
  • Bring to a light simmer and cook until slightly thickened, for about 2-3 minutes, stirring occasionally
  • When the chicken is cooked though, add it to the saucepan with the ginger sauce, gently toss to combine and cook for 1 minute
  • Serve immediately over rice, garnished with sesame seeds and chopped scallion tips

Comments Rating 5 (5 reviews)

14 Responses

  1. this recipe has sugar and juice and soy sauce as ingredients that I thought were forbidden in the fodmap diet.

    1. Hi there!
      We are sorry if you are confused, many sources about the right foods to eat for a low-FODMAP diet can be inaccurate or out of date. We suggest taking a look at our low-FODMAP Happy Gut Guide, low-FODMAP Cookbook or the Monash University app for accurate low-FODMAP information. The ingredients in this recipe are all low-FODMAP as outlined in the portion sizes we suggest. Good luck!

  2. I’ve made this twice now and it is really good. My wife is doing the low FODMAP diet and I was very concerned that eating tasty food wasn’t on the menu. This actually tastes better than take-out. I have cooked 4 of your recipes now and we have enjoyed them all. The Pork Schnitzel, Chicken & Cilantro Lime Rice and the Turkey Taco Pie are going to be in our regular rotation. I can’t wait to explore your cookbook that she ordered. Thanks for all you do for the FODMAP folks and their spouses that aren’t low FODMAP.

    1. TR,
      We are grinning from ear to ear! Thank you for this review, and sharing your experience. Feedback like yours is the inspiration for what we do. Please keep in touch 🙂
      Our low-FODMAP Family Meals blog has other amazing ideas that you may want to try for her as well 🙂
      Have a great day!!
      P.S. We took the liberty of adding the links to the recipes you mention. Thank you again!

  3. Yummy

    Hey, just wanted to say thank you for the recipe. That was lovely :)….. simple and quick to make as well.

    1. Nicholas!
      How kind you are to comment and we are so happy you enjoyed the recipe. Please stay in touch!!

  4. Brilliant

    G’day from Australia, made this gorgeous dish tonight and it was delicious. Modified the sauce a tad used less sugar and used the juice of a whole orange, truly delicious. Thank you <3

  5. Deliciousness personified

    Wow! I started a low fodmap diet just 3 weeks ago and it’s been a very successful trial so far. This has been helped greatly by your recipes. This one is delectable ?

    1. Hi Jillian,
      Thank you so much for commenting! You made our day!
      We think you would also love our cookbook for many easy and delicious recipes and lots of tips for success on the low-FODMAP diet.
      Stay in touch with us 🙂

  6. Love this!

    This chicken was so yummy! We used our air fryer to help make the chicken extra crispy (400 degrees for 10 minutes, shake halfway through). It was better than the restaurant! We served it with a light jasmine rice! I’m excited to see how it does as leftovers tomorrow!

    1. Hi Riley,
      That sounds phenomenal! We love the idea of using an air fryer. Thank you so much for the feedback it made our day!!

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As an IBS-sufferer myself, I know how badly you want to feel healthy and happy. I’ve spent over a decade researching IBS and FODMAPs, and my recipes and guidance will help you succeed.

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