Love the sweet and savory flavors of Chinese takeout but need a low-FODMAP sesame chicken option? This recipe has all the deliciousness without the discomfort. After many trials, I’ve perfected a version that’s both gut-friendly and full of flavor. For more tasty options, try our gluten-free orange chicken, hibachi chicken, or low-FODMAP white chicken chili.
The combination of tender chicken and a glossy, slightly sweet sesame sauce brings restaurant-quality Asian cuisine right to your kitchen. This recipe captures the essence of traditional sesame chicken while avoiding high-FODMAP ingredients that can trigger IBS symptoms. For more flavorful meals, try our Blackstone chicken fried rice, adobo chicken, or low-FODMAP whole chicken.
This low FODMAP sesame chicken comes together in under 30 minutes, making it perfect for busy weeknights when you want something satisfying but don’t have hours to spend in the kitchen. The sauce achieves that perfect balance of sweet, savory, and nutty flavors that will have everyone asking for seconds!
What You’ll Love About This Recipe
- IBS-Friendly Comfort Food – Enjoy the flavors of your favorite Chinese takeout without the digestive distress that often follows
- Quick & Simple Preparation – From start to finish in under 30 minutes with straightforward ingredients and techniques
- Versatile Base Recipe – Easily customizable with different vegetables or protein options while maintaining its low FODMAP status
Recipe Ingredients
This low FODMAP sesame chicken brings together simple ingredients to create an explosion of flavor:
- Boneless chicken (thighs or breasts)
- Low FODMAP broth
- Soy sauce or tamari
- Brown sugar
- Cornstarch
- Garlic-infused olive oil
- Rice vinegar
- Sesame seeds
- Sesame oil
- Ground ginger
- Cooking oil
- Rice and vegetables for serving
- Optional garnishes
Ingredient Notes
- Garlic-Infused Oil – This provides the flavor of garlic without the FODMAPs. The fructans in garlic are not oil-soluble, making this a safe way to enjoy garlic flavor on a low FODMAP diet.
- Low FODMAP Broth – Regular vegetable or chicken broths often contain onion and garlic. Use a certified low FODMAP option like Fody’s Vegetable Soup Base or make your own using low FODMAP vegetables.
- Soy Sauce Alternatives – For those who need gluten-free options, tamari works perfectly in this recipe without changing the flavor profile.
How to Make Low FODMAP Sesame Chicken
For the complete recipe with exact measurements, scroll down to the printable recipe card. Here’s a quick overview of the process:
- Prepare the sauce by whisking together broth, soy sauce, brown sugar, cornstarch, garlic-infused oil, rice vinegar, sesame seeds, sesame oil, and ginger.
- Cook the chicken pieces in hot oil until browned and cooked through (165°F internal temperature).
- Add the sauce to the pan and simmer until it thickens and becomes glossy.
- Serve over rice with steamed low FODMAP vegetables and garnish as desired.
Pro Tips
This recipe is my go-to for a quick dinner fix, and I’ve learned some tricks along the way! For the best results, don’t overcrowd your pan when cooking the chicken—work in batches if needed. This ensures each piece gets nicely browned rather than steamed. Also, the sauce thickens quickly once it starts to simmer, so keep a close eye on it and be ready to adjust the heat as needed.
Storage and Reheating
- Refrigeration – Store leftovers in an airtight container for up to 3 days. The flavors often develop even more overnight, making this a great meal prep option.
- Freezing – This dish freezes well for up to 2 months. Portion into individual servings before freezing for easy quick lunches.
- Reheating – Warm gently in a microwave or skillet, adding a splash of water if the sauce has thickened too much during storage.
Additions & Substitutions
Additions:
- Add low FODMAP vegetables like bell peppers, carrots, or bok choy (stems only) during the final cooking stage
- Include a sprinkle of red pepper flakes for heat if you enjoy spicy food
- Try adding a tablespoon of orange zest for a citrusy twist
Substitutions:
- Swap chicken for firm tofu to make a vegetarian version
- Use maple syrup instead of brown sugar for a different sweetness profile
- Replace the rice with quinoa or rice noodles for a different base
FAQs about Low FODMAP Sesame Chicken
Is sesame chicken OK for IBS?
Is sesame low FODMAP?
Does sesame chicken usually have gluten?
What Can I Serve with Low FODMAP Sesame Chicken?
This versatile main dish pairs beautifully with steamed rice (white or brown) and low FODMAP vegetables like carrots, bok choy stems, and bell peppers. For a complete Asian-inspired meal, consider adding a side of cucumber salad dressed with rice vinegar and a touch of sesame oil.
If you try this low FODMAP sesame chicken recipe, I’d love to hear how it turned out! Drop a comment below or tag me in your social media posts—seeing your creations makes my day!
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Low FODMAP Sesame Chicken
Equipment
- Large Skillet
Ingredients
Chicken
- 1 to 1.25 pounds boneless, skinless chicken thighs or breasts cut into 1-inch pieces
Sauce Ingredients
- 1/2 cup low FODMAP broth e.g., ½ teaspoon Fody’s Vegetable Soup Base + ½ cup water
- 1/2 cup reduced-sodium soy sauce or tamari for gluten-free
- 1/4 cup packed brown sugar
- 1 tablespoon + 1 teaspoon cornstarch
- 1 tablespoon garlic-infused olive oil
- 1 tablespoon rice vinegar
- 2 teaspoons sesame seeds toasted or raw
- 1 teaspoon sesame oil
- 1/4 teaspoon ground ginger
Cooking Oil
- 1-2 tablespoons avocado oil or vegetable oil
Serving Ingredients
- Cooked rice and steamed low FODMAP vegetables for serving
- Sliced green onion tops green parts only, optional
- Additional sesame seeds for garnish, optional
Instructions
- Whisk together the low FODMAP broth, soy sauce, brown sugar, cornstarch, garlic-infused oil, rice vinegar, sesame seeds, sesame oil, and ginger in a glass measuring cup.
- Heat avocado oil in a large skillet over medium-high heat. Add the chicken pieces and brown on all sides until cooked through, about 8-10 minutes. Ensure the chicken reaches an internal temperature of 165°F.
- Reduce heat to medium, add the prepared sauce, and bring to a simmer. Cook, stirring occasionally, until the sauce thickens and turns glossy, about 5-7 minutes.
- Serve the chicken warm over cooked rice with steamed low FODMAP vegetables. Garnish with sliced green onion tops (green parts only) and additional sesame seeds if desired.
