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!

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Comments Rating 3.5 (2 reviews)

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  1. Mazz August 10, 2020
    • Rachel Pauls Food August 10, 2020
  2. Smoked out dude September 12, 2020
    • Rachel Pauls Food September 12, 2020
  3. Connor May 11, 2023
    • Rachel Pauls Food May 12, 2023

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