All Fodmap Recipes

Sesame Chicken

FODMAP Chicken recipes - Healthified Sesame Chicken

There is nothing like the Jewish tradition of partaking in Chinese take out or going out to eat out on Christmas Eve and Christmas Day.  It is almost mandatory to eat Chinese food and go to the movie theater at least once during this time of year.  It’s pretty humorous how many people you can run into that are doing the exact same thing as you!  In case you want to avoid the crowds on Christmas Day or really just looking for bomb FODMAP chicken recipes, this healthified sesame chicken recipe is it!  
This version that is lightly stir-fried and has bell peppers snuck in for additional good stuff. 😉 

Traditionally sesame chicken is breaded and fried which don’t get me wrong is delicious but it also leaves me feeling heavy, full and bloated.  I also end up being hungry quickly after dinner and needing something additional to eat. 

I know I’m not the first person to complain about feeling hungry after eating Chinese food so after some Google searching I found the following possibilities for why this happens:

  • MSG – if this is being used at restaurants it can leave you feeling hungry.
  • High glycemic load of white rice, noodles and sugar. 
  • Most dishes are lower in protein and higher in carbs and sugars.
  • Preservatives in the dishes can make you dehydrated which leads your body into thinking you’re hungry.  
  • Dishes are traditionally high in sodium which makes you thirsty and can also make your brain think you’re hungry.

Marinade for chicken
Marinade for chicken
Chicken dredged in corn starch
Chicken dredged in corn starch
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FODMAP Chicken recipes - Healthified Sesame Chicken

Sesame Chicken

  • Author: Fit Fab FODMAP
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Total Time: 25 minutes
  • Yield: 4 servings 1x
  • Category: dinner
  • Cuisine: chinese


A healthified version of the classic Chinese sesame chicken that will for sure be a favorite!



Sauce Ingredients:

  • 3 tablespoons soy sauce or tamari sauce
  • 2 tablespoons maple syrup
  • 1 tablespoon sesame oil
  • 1 teaspoon fresh ginger, grated
  • 2 tablespoons sesame seeds

Chicken Ingredients:

  • 1 pound boneless, skinless chicken breasts (cut into small strips)
  • 2 tablespoons cornstarch
  • 1/2 teaspoon salt & pepper
  • 1 tablespoon extra virgin olive oil
  • Cooked white or brown rice
  • 1 red bell pepper, horizontally sliced


  1. In a small bowl, mix together all of the sauce ingredients and set aside.
  2. In a large bowl combine the cornstarch, salt and pepper followed by the sliced chicken. Coat the chicken with the cornstarch mixture.
  3. Heat oil in a large skillet on medium-high heat and add the coated chicken to the pan.  Cook for about 7-8 minutes until chicken is golden brown on both sides.
  4. Stir in the bell peppers and sesame sauce to the pan and lower the heat to medium-low for an additional 3-4 minutes.


Serve over white or brown rice or quinoa.

Recipe adapted from Gimme Delicious

Keywords: sesame chicken recipe, fodmap chicken recipes, fodmap dinner recipes

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