This is a super simple recipe for baked chicken thighs, in a Hawaiian style. Also known as ‘Huli Huli chicken‘, the sauce gives a sweet, salty, and tangy flavor to the moist, and tender chicken. I am a big fan of this recipe.
Also, a plus for me, this chicken uses only a short list of ingredients, and preps using one casserole dish. The sauce is so good, I drizzle it over my rice too.
Try this low-FODMAP Huli Huli Chicken for your next family dinner, and serve with steamed white rice, quinoa, broccoli heads, or green beans. It is DELICIOUS.
You may also love my:
- Low-FODMAP “Hawaiian” Chicken, Pineapple, and Peppers Casserole; Gluten-free, Dairy-free
- Low-FODMAP 30-minute Pineapple Chicken Sweet & Sour Stir-fry; Gluten-free, Dairy-free
- One-Skillet 30-Minute Low-FODMAP Bourbon Chicken; Gluten-free, Dairy-free
- Low-FODMAP Sheet Pan Asian Ginger and Lemon Chicken; Gluten-free, Dairy-free
- Low-FODMAP Teriyaki Chicken Casserole; Gluten-free, Dairy-free
- Low-FODMAP One-Pot Chicken with Cilantro Lime Rice; Gluten-free, Dairy-free
Or check out over 600 more low-FODMAP Recipes on the blog! iBS-FRIENDLY.
Be healthy and happy,
Rachel Pauls, MD
Low-FODMAP & Gluten-free Baked Huli Huli Chicken Thighs
Succulent, sweet, and so tasty. Baked Huli Huli Chicken Thighs are a Hawaiian specialty that will be a family favorite in your home. Low-FODMAP, gluten-free, dairy-free, and good for your tummy.
- Prep Time: 5 minutes
- Cook Time: 45 minutes
- Total Time: 50 minutes
- Yield: 8 servings 1x
- Category: Entree, Dinner
- Method: Baking
- Cuisine: Hawaiian
- Diet: Gluten Free
Ingredients
Scale
- 40 ounces boneless, skinless chicken thighs (can also use chicken breasts
- 1/2 cup canned pineapple juice (about 120g), without sugar*
- 1/4 cup, plus 2 tablespoons soy sauce*
- 1/4 cup, plus 2 tablespoons brown sugar
- 6 tablespoons ketchup*
- 1 teaspoon ground ginger
- 1 tablespoon garlic-infused oil*
- 1 tablespoon cornstarch
- 4–6 pineapple rings (about 75g each), fresh, or canned in juice*
- 3 scallions, green tips only
- Baking spray
Instructions
- Preheat the oven to 375F and spray a 9 by 13 inch casserole dish with baking spray
- Place the chicken thighs in a single layer into a 13×9-inch baking dish
- In a medium saucepan, whisk together your pineapple juice, soy sauce, brown sugar, ketchup, ginger, garlic-infused oil, and cornstarch
- Heat over medium heat, stirring constantly until it starts to thicken (about 5-7 minutes)
- Taste sauce, if too salty for you, then add 1-3 tablespoons water (to preference)
- Remove from the heat. You will have about 1 cup of sauce. If necessary, strain any cornstarch lumps
- Remove 1/4 cup of the sauce, then pour the rest over the chicken
- Place in your preheated oven for 30-40 minutes until it is cooked through (meat thermometer reads 165F)
- Remove from oven and increase temperature to broil
- Place pineapple rings over the chicken, then brush the 1/4 cup sauce over the pineapple
- Replace the chicken for about 2-3 minutes (watch so it doesn’t burn)
- Garnish with fresh scallions
- Serve chicken with steamed rice or quinoa, and your preferred low-FODMAP sides
- You will have lots of sauce in the pan to spoon over your side dishes!
Notes
- Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients at time of posting. However, if you are sensitive to ketchup, or soy sauce, then minimize the amount of the sauce you serve over your chicken
- You can use the juice from your can of pineapple-in-juice, if not enough, then I suggest using purchased CANNED pineapple juice (no added sugar)
- I prefer fresh pineapple for the ring garnish, but canned may be easiest. For pineapple, you may enjoy up to 300g per serving of fresh fruit. For canned pineapple-in-juice, one serving is 97g
- Pineapple juice alone has not been FODMAP tested. I utilized the FODMAP level for canned pineapple-in-juice as a guideline, but allocated the 120g for this recipe at 2 servings. If you are concerned about the amount of total pineapple in the recipe, then I suggest omitting the pineapple rings from the garnish
- Infused oils contain the flavor but not the FODMAPs! Learn more in my Top 11 Tips & Tricks for the low-FODMAP diet
- Ketchup is low-FODMAP in 13g servings (about 3/4 tablespoon). For a larger serving, use my Low-FODMAP Ketchup recipe
- If necessary, check to ensure your soy sauce is gluten-free. 2 tablespoons of soy sauce is one low-FODMAP serving
