Low FODMAP Ginger General Tso's Chicken
Sticky, glossy, and packing a serious kick of heat, this takeout-style dish delivers everything you want from a restaurant classic — crispy cornstarch-coated chicken thighs tossed in a sweet-savory sauce with real depth. The sauce gets its bold flavor from tamari, maple syrup, rice vinegar, tomato paste, and a touch of sesame oil, all brought together into something genuinely craveable. The tricky part with traditional versions is that they typically rely on garlic and onion in ways that can wreak havoc on sensitive guts, but here garlic-infused oil does all the heavy lifting flavor-wise without the problematic compounds. Scallion greens — which are gut-friendly in a way the white parts aren't — finish the dish with a fresh, mild bite. The chicken gets pan-fried in two batches so every piece stays properly crispy before it hits the sauce, which is the move that separates a great version from a soggy one. It serves four, making it an easy weeknight dinner that doesn't feel like a compromise in the slightest.
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Learn more →Ingredients
4 servings
For the chicken
- 1 ½ lbs boneless, skinless chicken thighs, cut into 1 ½-inch pieces
- 3 tbsp tamari
- 1 tbsp rice vinegar
- ½ tsp ground ginger
- ½ cup cornstarch
- ¼ tsp salt
- ¼ tsp black pepper
- ⅓ cup neutral oil (such as canola or vegetable oil), for frying
For the sauce
- ¼ cup tamari
- 3 tbsp maple syrup
- 2 tbsp rice vinegar
- 1 tbsp tomato paste
Ingredient noteTomato paste only becomes a problem on a low FODMAP diet in larger amounts; this recipe uses only about 3/4 teaspoon per serving, so it is likely Low FODMAP. If you prefer to always avoid tomato paste, please tap it and change its rating to Red.
- 1 tsp sesame oil
- ½ tsp crushed red pepper flakes
- 1 tbsp garlic-infused oil
- 1 tsp fresh ginger, finely grated
- 1 tbsp cornstarch
- 2 tbsp water
For serving
- 4 scallions, green tops only, thinly sliced
Ingredient noteThe green parts of scallions are low in FODMAPs. Avoid the white bulb which is higher in FODMAPs.
- 1 tsp sesame seeds (optional)
Instructions
- 1
In a medium bowl, combine the chicken pieces with 3 tbsp tamari, 1 tbsp rice vinegar, and ground ginger. Toss to coat and let marinate at room temperature for 15 minutes.
- 2
While the chicken marinates, whisk together the sauce ingredients in a small bowl: 1/4 cup tamari, maple syrup, 2 tbsp rice vinegar, tomato paste, sesame oil, and red pepper flakes. In a separate small bowl, stir the 1 tbsp cornstarch into 2 tbsp water until smooth, then stir this slurry into the sauce mixture. Set aside.
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