Low FODMAP Kung Pao Chicken
Kung Pao Chicken is one of those takeout classics that usually feels completely off-limits when you're managing a sensitive gut — between the garlic, onion, and mystery sauces, it's a minefield. This version delivers every bit of that bold, glossy, spicy-sweet flavor without the usual triggers. Garlic-infused oil brings that deep savory backbone without any of the fructans, and only the green tops of scallions are used, keeping the allium hit bright and gut-friendly. The sauce comes together with tamari, rice vinegar, and a touch of maple syrup, thickened with cornstarch into a lacquered glaze that clings to every piece of seared chicken thigh. Dried chilies and Sichuan peppercorns give it that signature tingly heat, while a measured half cup of dry-roasted peanuts — portioned across four servings — stays well within safe thresholds. The whole thing comes together in under 30 minutes and serves four, making it an easy weeknight win that genuinely tastes like something you'd order from your favorite spot. Spoon it over white rice and try not to go back for seconds.
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Learn more →Ingredients
4 servings
For the chicken
- 1 ½ lb boneless, skinless chicken thighs, cut into ¾-inch pieces
- 2 tbsp tamari
- 1 tbsp cornstarch
- 1 tsp toasted sesame oil
For the sauce
- 3 tbsp tamari
- 2 tbsp rice vinegar
- 2 tbsp maple syrup
- 1 tbsp cornstarch
- 1 tsp toasted sesame oil
- ½ tsp crushed red pepper flakes
For the stir-fry
- 2 tbsp garlic-infused oil
- 6–8 dried red chilies (such as tianjin or arbol), stems removed
- 1 tsp sichuan peppercorns, lightly crushed
- 1 medium red bell pepper, cut into ¾-inch pieces
Ingredient noteA serving of up to about 1/3 of a red bell pepper is low in FODMAPs. This recipe contains only about 1/4 of a red bell pepper per serving, making it likely Low FODMAP. If you prefer to always avoid red bell pepper, please tap it and change its rating to Red.
- 6 scallions, green tops only, cut into 1-inch pieces
Ingredient noteThe green parts of scallions are low in FODMAPs. Avoid the white bulb which is higher in FODMAPs.
- ½ cup dry-roasted peanuts
- 1 tbsp neutral oil (such as canola or avocado oil)
For serving
- cooked white rice, for serving (optional)
Instructions
- 1
In a medium bowl, combine the chicken pieces with 2 tbsp tamari, 1 tbsp cornstarch, and 1 tsp sesame oil. Toss until every piece is evenly coated, then set aside to marinate for 15 minutes at room temperature.
- 2
In a small bowl, whisk together the 3 tbsp tamari, rice vinegar, maple syrup, 1 tbsp cornstarch, 1 tsp sesame oil, and crushed red pepper flakes until the cornstarch is fully dissolved. Set the sauce aside.
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