Low-FODMAP Sheet Pan Spicy Sesame Chicken with Broccoli; Gluten-free, Dairy-free

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I am always in the mood for a sheet pan recipe that makes juicy, spicy-sweet chicken in a sticky, yummy sauce.  Pair it with a built-in side dish and I’m sold.

This is that kind of a recipe.  Low-FODMAP is just a bonus!

A sesame chicken dinner with crispy, oven-fried chicken breast tenders.  Coated with a sticky, sesame sauce that has a hint of cranberry and ginger and the heat of red pepper flakes.

Pour the sauce over some low-FODMAP Fluffy Coconut Rice and you have an automatic family dinner that the kids will request every night (not to mention everyone else in your home).

Try this low-FODMAP Asian Inspired Sheet Pan Sesame Chicken and you will be putting this in your regular rotation!

Affordable take-out taste at home with an easy clean up.  Need I say more?

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Or check out over 500 more low-FODMAP recipes on the blog.  IBS-friendly!

Be healthy and happy,

Rachel Pauls, MD

Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients (*using available FODMAP data at time of posting)

Serves: 6

Prep time: 20 min

Cook time: 20 min

Total time: 40 min

Bake: 475 F

Equipment: large rimmed baking sheet


  • 1 & 1/2 pounds (24 ounces) boneless, skinless chicken breasts, cut into 2-inch cubes and patted dry
  • 1 large egg, room temperature
  • 1/2 cup low-FODMAP, gluten-free all-purpose flour
  • 1/2 teaspoon kosher salt, plus to taste
  • 1/2 teaspoon black pepper, plus to taste
  • 4 cups (300g) broccoli florets
    • 75g is one low-FODMAP serving due to fructose
  • 1 tablespoon toasted sesame oil; divided
  • 2 tablespoons garlic-infused oil
  • 2 tablespoons onion or shallot-infused oil
    • Infused oils do not absorb the difficult to digest FODMAPs so they are a great way to get flavor without the IBS flares. See my low-FODMAP Top 11 Tips and Tricks for other know-how!
  • 6 stalks green scallions, cut into 1/2-inch slices
    • The green part of the scallion has no FODMAPs, avoid the bulb
  • 1/2 cup (4 ounces) unsweetened, pure cranberry juice
    • 30g (1 ounce) is one low-FODMAP serving
      • Serving does not become high in fructans until it reaches 4.5 ounce
  • 1/3 cup low-sodium soy sauce, or gluten-free soy sauce
    • 2 tablespoons is one low-FODMAP serving; select brands without added onion or garlic
  • 1/4 cup light corn syrup or maple syrup
  • 1 tablespoon rice vinegar or rice wine vinegar
    • Do not use seasoned rice vinegar, that product contains added sugars
  • 1 tablespoon freshly grated ginger
    • FODMAPs are not detected in ginger
  • 1/2-1 teaspoon crushed red pepper flakes (omit or adjust if you avoid spicy food)
  • 1 teaspoon fennel seeds, crushed or ground
  • 2 tablespoons brown sugar (optional, I suggest this if your cranberry juice is very sour)
  • 1/4 cup toasted sesame seeds, plus for serving
    • 1 tablespoon is one low-FODMAP serving
  • Baking spray


  • Preheat the oven to 475° F and line a rimmed baking sheet with aluminum foil or parchment, if desired. Spray with baking spray
  • Set up 2 medium shallow bowls or pie plates, one with your egg and the other with your low-FODMAP flour and a pinch of pepper
  • Whisk your egg, then toss your chicken with the egg in the bowl
  • Next, lightly dredge the chicken piece by piece in the flour and place on one side of your baking sheet
  • Drizzle with 1 tablespoon of each of the infused oils and 1/2 tablespoon of sesame oil
  • Lay your broccoli and scallion tips on the other side of the pan and toss with 1 more tablespoon of infused oils, 1/2 tablespoon of sesame oil, salt, and pepper
  • Bake for 12 minutes, then remove from oven to toss the veggies and flip the chicken pieces
  • Return to the oven another 3-5 minutes, until the chicken is cooked through (internal temp 165F)
  • While the chicken is baking, in a medium saucepan, combine the cranberry juice, soy sauce, corn syrup or maple syrup, rice vinegar, ginger, fennel seeds, and red pepper flakes, if using
  • Set over medium-high heat and bring the sauce to a boil. Boil 5-8 minutes, until the sauce thickens and reduces by about 1/3.  Taste, and add syrup, brown sugar, or spice if desired (depending on your cranberry juice, you may need additional sweetness)
  • Remove from heat and stir sesame seeds into sauce
  • Take chicken and broccoli from oven and pour 3/4 of the sauce over top of everything and toss lightly. Return to oven for about 2-3 minutes or until chicken is coated
  • Serve immediately over bowls of coconut rice, if desired, with remaining sauce on the side and additional sesame seeds

Comments Rating 5 (2 reviews)

5 Responses

  1. Great recipe

    This was delicious. I followed the recipe to a “T” except that I used a little less hot pepper. (My rule is 1/4 teaspoon per pound of meat.). I will definitely be making this again. I made it with the coconut rice. Yum.

  2. This was delicious. I followed the recipe to a “T” except that I used a little less hot pepper. (My rule is 1/4 teaspoon per pound of meat.). I will definitely be making this again. I made it with the coconut rice. Yum.

    1. Fantastic! We love hearing this feedback. Thanks for commenting and stay in touch!!

  3. Sooo yummy

    Much easier than deep frying. Super tasty. Absolutely love this meal. I’m going to make it a LOT!

    1. Thank you for taking the time to leave a comment! People like you are what make us strive to create new recipes every day. We hope you stay in touch.

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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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