Zev’s Favorite Low-FODMAP Sweet & Sour Chicken with Dipping Sauce; Gluten-free, Dairy-free

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This low-FODMAP Sweet and Sour Chinese Chicken recipe is my youngest son’s favorite.  It is crispy, sweet and tangy and so delicious.

I make this in batches and store the chicken pieces in the freezer, so this low-FODMAP Sweet and Sour Chicken dinner is always ready to go.  Plus, the low-FODMAP Sweet and Sour Sauce is enough to use over several meals.  I keep low-FODMAP Sweet and Sour Sauce in a jar in the refrigerator and drizzle it over my favorite rice and vegetables. It is so good.

You can turn this low-FODMAP Sweet and Sour Chicken recipe into a low-FODMAP chicken strip appetizer with Sweet and Sour Dipping Sauce for a cocktail party.  I guarantee, no one will know its low-FODMAP and gluten-free.

Check out over 300 more low-FODMAP recipes on my blog.

You may also love my low-FODMAP General Tso’s Chicken or my low-FODMAP Pineapple sweet and sour stir-fry.

Be healthy and happy,

Rachel Pauls, MD

Zev’s Favorite Low-FODMAP Sweet and Sour Chicken; Gluten-free, Dairy-free

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

Serves 6

Prep time: 15 minutes


For the low-FODMAP Chicken

  • 6 boneless skinless chicken breasts (about 1 & 1/2 pounds)
  • 1 cup gluten-free low-FODMAP flour of your choice
  • 1/2 tsp baking powder
  • 1/2 tsp xanthan gum if not included in your flour choice
  • 1 tsp salt
  • 1/2 cup water
  • 2 tablespoons canola or olive oil
  • 2 large eggs
  • Additional oil for frying (about 1/4 cup)
  • Optional garnish: sesame seeds

For the low-FODMAP Sweet and Sour Sauce

Yields about 3 cups; About 24 servings

Serving size 2 tablespoons

  • 1/2 cup organic ketchup (no high fructose corn syrup)
  • 1/2 cup white vinegar
  • 3/4 cup water
  • 1 & 1/4 cup granulated sugar
  • 1/2 cup brown sugar, lightly packed
  • 3 tablespoons cornstarch dissolved in additional 1/4 cup cold water


Prepare low-FODMAP sweet and sour sauce:

  • If you haven’t already done so, mix your 3 tbsp cornstarch in the 1/4 cup water (to create a slurry) and set aside
  • Combine all remaining sweet and sour sauce ingredients except cornstarch mixture in large microwave safe bowl (about 8-cup size) and stir well
  • Microwave uncovered, on high, for 3 minutes
    • As microwave ovens vary, yours may take less time
    • Watch your sauce to ensure it doesn’t burn
  • Stir sauce and return to microwave
  • Heat an additional 2-3 minutes, or until boiling
  • Once it boils, remove from microwave and stir cornstarch/water mixture into the sauce and combine well
  • Return to microwave for another 2-3 minutes until bubbling and thickened, stirring occasionally if desired
  • Let stand for 5 minutes after cooking to ensure the temperature is evenly distributed
  • If you prefer to make your sweet and sour sauce on the stovetop, use a large saucepan and complete steps as above over medium-high heat

Prepare low-FODMAP Chicken:

  • Place chicken breasts between 2 sheets of wax paper and using a mallet, flatten the breasts
  • Blend or use food processor to combine gluten-free flour, baking powder, xanthan gum, salt, water, eggs and oil until smooth, about 10-15 seconds
  • Dip chicken pieces in this flour mixture
  • Fry in hot oil until brown on both sides, about 2-3 minutes each side
  • Blot with paper towels
  • Serve with sauce drizzled over top and on the side

It is super tender and delicious!

Comments Rating 3.5 (2 reviews)

6 Responses

  1. Best sweet and sour recipe

    I cooked this for my boyfriend because he is currently cutting out gluten/dairy and is super picky. He honestly couldn’t believe this was something he was allowed to eat, he loved it so much he scraped the bowl clean. I also made it for my family (mum is coeliac and brother lactose intolerant) and they were so impressed, I’ve never had such a good response to a meal, especially something gluten/dairy free. ??

    1. Mazz,
      YAY! We love feedback like this! This is definitely a favorite at our home too.
      Have a wonderful day and stay in touch 🙂


    The actual chicken and sauce are very tasty… but DO NOT FOLLOW THESE RECOMMENDATIONS FOR SAUCE MICROWAVE TIMES!!!!

    I put the sauce in the microwave for 3 minutes to start while doing some other prep, figuring it would be fine if it’s calling for 6-7 minutes total. I had my back to the microwave, and when I turned around there was billowing smoke pouring out of the microwave, and removing the offending “sauce” quickly to outside revealed a charred solid chunk with a glowing red ember center in the mixing bowl. After that I remade the sauce on the stove, and it only took 3 minutes total on stovetop to boil, add teh rue, and have it thicken….. this is WAAAAAAAAAAYYYYYY Off for microwave time.

    1. Hi there!
      Thanks for your comment, we are sorry you had trouble with the sauce burning. Did you use a microwave safe bowl?
      We make this sauce every few weeks and have never had an issue with it burning. However, we have added some verbiage to the recipe about checking the sauce frequently so others will avoid this issue. Glad you enjoyed the flavor!

    1. Hi Connor,
      Low-FODMAP does not mean removing sugar. Sugar is not a high-FODMAP food, but it can be an IBS trigger for some.
      We suggest checking out our low-FODMAP Gut Guide as well as our cookbooks on all the 3 phases of the low-FODMAP Diet to get you the best information! Good luck.

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