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

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