Low FODMAP Maple Sesame Chicken
Sticky, glossy, and packed with savory-sweet flavor, this sesame chicken is the kind of takeout-style dinner that comes together fast on a weeknight and feeds four without any fuss. The cornstarch coating on the chicken creates a lightly crisp exterior that holds up beautifully once it's tossed in the sauce — no soggy pieces, just even, golden bites all the way through. Getting that classic garlic flavor without the digestive fallout is usually the trickiest part of adapting a dish like this, and garlic-infused oil solves it cleanly since the fructans stay behind in the solids. Tamari steps in for regular soy sauce, maple syrup brings the sweetness at a portion that stays well within safe limits, and only the green tops of the scallions are used — all deliberate swaps that keep the flavor profile intact. The sauce itself comes together in under two minutes once the chicken is cooked: just pour it into the hot pan, stir until glossy, and toss everything together. A scatter of sesame seeds and those bright green scallion tops on top makes it look like something you'd order from your favorite spot, not something you had to carefully engineer around a restricted ingredient list.
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Learn more →Ingredients
4 servings
For the chicken
- 1 ½ lb boneless, skinless chicken thighs, cut into 1-inch pieces
- ¼ cup cornstarch
- ½ tsp salt
- ¼ tsp black pepper
- 2 tbsp neutral oil (such as canola or vegetable oil), divided
For the sauce
- 3 tbsp tamari
- 3 tbsp maple syrup
- 2 tbsp rice vinegar
- 1 tbsp garlic-infused oil
- 1 tsp toasted sesame oil
- 1 tsp fresh ginger, finely grated
- 1 tsp cornstarch
- 2 tbsp water
- ¼ tsp red pepper flakes (optional)
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 tbsp sesame seeds
Instructions
- 1
In a small bowl or measuring cup, whisk together the tamari, maple syrup, rice vinegar, garlic-infused oil, toasted sesame oil, grated ginger, 1 tsp cornstarch, water, and red pepper flakes (if using) until the cornstarch is fully dissolved. Set aside.
- 2
Pat the chicken pieces dry with paper towels. In a large bowl, toss the chicken with 1/4 cup cornstarch, salt, and black pepper until every piece is evenly coated.
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