Low FODMAP Orange Chicken

Total time1 hr

Prep time20 min

Cook time25 min

Crispy, golden chicken thighs get their crunch from a light cornstarch-based coating, fried until deep golden brown and shatteringly crisp on the outside. The real star is the glossy sauce — fresh orange juice and zest simmered with a touch of sugar, rice vinegar, and toasty sesame oil, along with a hit of fresh ginger and red pepper flakes for warmth and a little kick. Once the chicken hits that thickened, ruby-orange glaze, every piece gets coated in a sticky, tangy-sweet finish that clings beautifully. It's the kind of takeout-style dish that tastes indulgent but comes together with straightforward pantry staples and a hot skillet. Serve it over a bowl of steamed rice and finish with a sprinkle of sesame seeds for a weeknight dinner that feels like a treat. This one is a genuinely solid pick for a Low FODMAP kitchen, no complicated planning required.

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Ingredients

4 servings

For the chicken

2 lbs boneless, skinless chicken thighs, cut into 1-inch pieces
Simple Truth Boneless & Skinless Chicken Thighs Signature Farms Bone-In Chicken Thigh Value Pack - 4.5 Lb Simple Truth Organic® Air-Chilled Boneless Skinless Chicken Thighs Tyson All Natural Fresh Chicken Thighs Signature Farms Bone In Chicken Thighs - 2.00 Lb
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½ cup cornstarch
¼ cup all-purpose flour
Ingredient note
A serving of up to about 2 tablespoons of flour is low in FODMAPs. This recipe contains only about 3 teaspoons per serving, making it likely Low FODMAP. If you prefer to always avoid flour, please tap it and change its rating to Red.
1 tsp baking powder
½ tsp kosher salt
¼ tsp black pepper
3–4 tbsp cold water
⅓ cup vegetable oil, for frying

For the sauce

¾ cup fresh orange juice (from about 3 oranges)
Ingredient note
Freshly squeezed orange juice is low in FODMAPs in modest amounts, and this recipe works out to about 3 tablespoons per serving, so it is likely fine.
1 tbsp orange zest
3 tbsp soy sauce
3 tbsp granulated sugar
2 tbsp rice vinegar
1 tbsp sesame oil
2 tsp fresh ginger, finely grated
2 cloves garlic, minced
Chef's tip
Swap it in for an equal amount of the oil or butter the recipe cooks with - do not add it on top of the existing fat.
½ tsp red pepper flakes
1 tbsp cornstarch
2 tbsp water

For serving

2 green onions, thinly sliced (optional)
Omit this
This ingredient likely doesn’t work for the diet.
1 tsp sesame seeds (optional)

Instructions

1
Pat the chicken pieces dry with paper towels and set aside. In a large bowl, whisk together the cornstarch, flour, baking powder, salt, and pepper. Add 3 tablespoons of cold water and stir until a thick, shaggy batter forms — it should cling to the chicken without dripping off. Add the remaining tablespoon of water only if the batter seems too thick to coat. Add the chicken pieces and toss until every piece is evenly coated.
2
Set a wire rack over a baking sheet. Heat the vegetable oil in a large (12-inch) skillet or wok over medium-high heat until shimmering. Working in two batches to avoid crowding, add the coated chicken pieces in a single layer and cook for 4–5 minutes per side, turning once, until deep golden brown and cooked through to 165°F (74°C) at the center. Transfer the cooked chicken to the wire rack and repeat with the remaining pieces.

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