Tangy Low-FODMAP General Tso’s Chicken; Gluten-free, Dairy-free

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This is an amazing low-FODMAP Asian-inspired General Tso’s chicken dinner.  It is a crispy, tangy, spicy low-FODMAP chicken meal that is great for the whole family!  Also super for a low-FODMAP pot-luck, grab a couple of take-out boxes and have a ‘faux-to-go’ low-FODMAP Chinese feast.

You may also love my low-FODMAP Chinese Vegetable Stir Fry, low-FODMAP Sweet and Sour Chicken or low-FODMAP Beef Lo Mein recipes.  Or check out over 400 more low-FODMAP recipes on my blog!

Be healthy and happy,

Rachel Pauls, MD

P.S. Did you know that I have a cookbook?!

the low-fodmap IBS solution


Low-FODMAP General Tso’s Chicken; Gluten-free

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: 30 min


For low-FODMAP breaded chicken pieces:

  • 6 boneless, skinless chicken breasts (about 24 ounces total)
  • 1 tsp salt
  • pepper to taste
  • 2 large eggs
  • 1 cup cornstarch or potato starch
  • Oil for frying (I like Canola)

For low-FODMAP General Tso’s sauce:

Recipe modified Dec 12, 2020: Images may not reflect actual color of sauce

  • ¾ cup low-FODMAP chicken stock or broth (try my low-FODMAP Happy Soup for an easy shortcut!)
  • 2 tbsp cornstarch
  • 2 tbsp rice vinegar
    • Not ‘seasoned’ rice vinegar, that contains added sugar
  • 2 tbsp tomato paste, no onion or garlic added
  • 4 tbsp soy sauce (gluten-free, if necessary)
    • 2 tbsp is one low-FODMAP serving
  • 1 tbsp Worcestershire sauce
    • 2 tbsp is one low-FODMAP serving
  • 2 teaspoons Ancho Chili powder (check to ensure your brand does not contain hidden onion or garlic)
    • If you prefer less heat, then adjust to taste
  • ¼ cup dark brown sugar, packed
  • ¼ teaspoon ground ginger
  • ½ teaspoon sesame oil
  • ½ teaspoon garlic infused oil (this contains the flavor of garlic but not the FODMAPS!)


  • Green portion of scallion tips or chopped chives, if desired (chives do not contain FODMAPs and the green tips of scallions are also low-FODMAP)
  • Toasted sesame seeds


  • Cut raw chicken into 1 inch pieces
  • Sprinkle with salt and pepper

  • Beat eggs in a small bowl
  • In another bowl, place starch
  • Dip chicken in eggs, then corn or potato starch, coating well
  • Heat oil in skillet
  • Fry chicken on all sides until browned, crispy and fully cooked, about 3-4 minutes per side

  • Drain chicken and blot with paper towels

  • To prepare sauce:
    • Combine all sauce ingredients in a medium saucepan
    • Stir constantly over medium-low heat to combine ingredients and prevent the cornstarch from clumping until sauce thickens (about 5 minutes)
    • Taste sauce, and adjust to your preferences if you like a little more spice or sweetness
  • Place chicken in serving dish and pour sauce over chicken, lightly toss to coat
  • Garnish with chives, scallion tips and sesame seeds if desired
  • Serve with low-FODMAP rice or low-FODMAP rice noodles

Comments Rating 4.33 (9 reviews)

24 Responses

  1. Taste like tomato sauce

    Not sure what I did wrong ??‍♀️ Followed recipe exactly, going with the Tabasco as I didn’t have any ancho chili powder. My husbands first comment was “wow that’s a lot of tomato”. The tomato paste just comes across so strong! I’m thinking maybe I’ll try again and add an extra tablespoon of each the vinegar and the soy sauce and do a bit less of the tomato sauce.

    1. Hi Sarah,
      Sorry it wasn’t to your taste. Did you use the correct amount of tomato paste, and add the vinegar? We eat this all the time and it is spicy and tangy. However, typically we use the chili powder option. Please feel free to taste the sauce while cooking and adjust it for your preference next time. Thanks for the comment!

  2. Big fans

    My whole family likes this chicken recipe. I have found that some times, depending on the tomato paste I used, that it may need a little more corn syrup and vinegar. I tend to adjust slightly, but also like the sauce better when I keep a jar in the fridge so it has been able to marinate for a while. We like it more sweet than spicy. Thanks for all your recipes Rachel!

    1. Liv,
      GREAT to hear from you and this feedback is so helpful! Thank you for sharing and please stay in touch. People like you are our inspiration 🙂

  3. Essentially Ketchup

    The sauce is basically just ketchup. The proportions are totally off for General Tso’s sauce. I tasted it before using it (thankfully), and it tasted exactly like ketchup. I tried adjusting the proportions to more accurately reflect General Tso’s sauce, but to no avail. I had to throw it out.

    1. Kate-
      We wanted to make sure you knew that we took your comments to heart! We have updated the recipe for improvements in flavor. We think you will find the new recipe much more familiar to a General Tso sauce. Let us know!!

  4. I loved it!

    I have been low fodmap for about 2 years now. (I am getting gradually better but some things still get me, including wheat) I loved it. It was fantastic and wasn’t very hard to make, it just took a bit of time to fry the amount of chicken we were making (doubled the recipe). Thank you so much for making this avalible for me to make!

    1. Wyatt,
      We are soooo happy to hear from you! We literally were hoping YESTERDAY that this recipe was being enjoyed by our readers since we recently improved it. You READ OUR MIND. THANK you for your comments and stars! Please let us know if you would like a coupon for an order of our products for reaching out 🙂
      Have a great day!!
      (to get a coupon, see the email address above)

  5. our favorite chicken dinner

    Have made this for my kids 3 times in the past month and they love it. My youngest is low-FODMAP due to his IBD. Thanks for making it easier for us. We love your recipes.

  6. I am thrilled with the result of this recipe. Next time however i will finish coating the chicken in the egg and flour before frying as I got myself in a sticky mess with blobs of mixture all over my hands, the stove and everywhere ?. Absolute deliciousness!! ?

  7. Was unsure but turned out FANTASTIC

    This sincerely confused the heck out of me. I was really nervous about trying this out and even more nervous about using tomato paste and vinegar! But, trust me it was fantastic. I used basic chili powder and didn’t have sesame oil but it still turned out fantastic! I paired it with some white rice that I seasoned similarly to the sauce and just wow. I would recommend this to anyone. I am a beginner when it comes to cooking and even more so I’m new to the Low FODMAP diet but this blew me away, it doesn’t even taste like “special diet” food. 5/5

    1. Hi Kim,
      Well, we are sorry we confused you at first, but so happy you ended up pleased! Thanks for your comments, they were a wonderful way to start our day!!

  8. We no longer order in Chinese food. Made this for New Year’s and it was a hit. Served with fresh pea pods, broccoli and coconut rice

    1. Hi Mary,
      Thank you SO much! We love hearing reviews like this. They inspire us. Please stay in touch. Happy New Year!!

  9. I was excited to make this. However, I was disappointed in the taste as far as a “General Tao” Sauce. It is however a great, Spicy bbq sauce?

  10. this IS General Tso

    From All recipes:
    “General Tso’s (pronounced tsow) chicken is a Chinese-American dish that features deep-fried chicken tossed in an irresistibly sticky glaze made with garlic, sugar, soy sauce, and chiles”
    There are many ways to make this, so saying it is ‘not General Tso’ means you think your way is the only way. It’s a big world, there are lots of variations. I loved this dinner and it is like the restaurant I used to eat at before garlic triggered my discomfort.

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