Low FODMAP Sweet & Sour Chicken Recipe: Dietitian Approved
What we love about this family friendly low fodmap fakeaway
When you're navigating the Low FODMAP diet, "Sweet and Sour" is usually off the menu due to the heavy use of onions and garlic in bottled sauces. This recipe is a hero. It delivers that nostalgic takeaway flavour using only gut-safe ingredients. It’s vibrant, naturally sweet, and provides a perfect balance of protein and fruit that both adults and children will enjoy.
Dietitian Approved: This recipe is from the IBS Coach: FODMAP Diet Plan app. The beginner friendly, complete fodmap plan to feel good again. We highly recommend it.
One-Pan Wonder: Aside from boiling the rice, the entire sauce and protein base are cooked in one frying pan, making the post-dinner cleanup quick and easy.
Why it’s an IBS Friendly Recipe
Natural Sweetness: We use pineapple in natural juice. This provides the sweetness and acidity required for the sauce without relying on high-fructose corn syrup or honey, which can be IBS triggers.
The Ginger Kick: Grated ginger provides a warm, spicy depth that mimics the complexity of garlic and onion without the fermentable carbohydrates (fructans).
Garlic-Infused Oil: By using an infused oil, you get the full aroma of garlic. Since the triggers in garlic are not oil-soluble, the flavour stays in the pan while the bloat-causing compounds stay out.
Safe Serving Sizes: Pineapple is low FODMAP in servings of approximately 140g. By using 2 cans across 4 people, this recipe stays within a safe, gut-friendly threshold.
Sweet and Sour Chicken Low FODMAP Ingredients
Serves: 4
Total Time: 25 minutes
Difficulty: Easy
- 4 Chicken Breasts
- 200g White Rice
- 2 Red Bell Peppers
- 2 cans Pineapple Slices (in natural juice)
- 2 tbsp Garlic-infused Olive Oil
- 8 tbsp Soy Sauce
- 2 tsp Fresh Ginger
- 1 bunch Spring Onions (Green parts only)
- 1 pinch Ground Chilli
- 2 tsp Corn Flour (Cornstarch)
Step By Step Instructions
1. Cook the white rice in salted boiling water following the packet instructions.
2. Chop the chicken breasts and red peppers into uniform, bite-sized pieces. Finely grate the ginger and chop the green parts of the spring onions (discarding the white bulbs).
3. Heat the garlic-infused oil in a large frying pan over medium heat. Fry the chicken pieces for about 3 minutes on each side until golden brown.
4. dd the red peppers and the canned pineapple (including all the juice from the cans). Use your spatula to break the pineapple slices into chunks. Cook for 3–4 minutes until the peppers soften slightly.
5. Stir in the grated ginger, ground chilli, spring onion greens, and soy sauce.
6. In a small glass, mix the corn flour with a splash of cold water to create a smooth paste. Pour this into the pan.
7. Gently stir for 2 minutes over medium heat. The pineapple juice and soy sauce will transform into a thick, glossy glaze.
8. Season with a little extra soy sauce or pepper if desired, and serve immediately over the fluffy white rice.
Loved this recipe? Your gut is already thanking you. Don't ruin tomorrow by guessing your next meal. Get 50+ dietitian-approved dinners just like this in the IBS Coach App. Download to see tomorrow's dinner!
Frequently asked Low FODMAP Questions
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Get the dietitian approved beginner friendly low FODMAP meal plan here!
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Yes, but ensure you buy the variety in "natural juice" rather than "syrup." Syrups often contain high-fructose additives that can trigger IBS symptoms.
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Yes. Simply use Tamari or a certified gluten-free soy sauce. The corn flour used as a thickener is naturally gluten-free.
