Low FODMAP Sweet & Sour Chicken

by | May 24, 2021 | Chicken, Featured

Sweet & Sour Chicken

There is something about sweet & sour flavours that just gets your mouth watering! This recipe is one of those with the pineapple and capsicum mixed with some coconut sugar and apple cider vinegar, it will soon become a favourite in your house!  We understand how difficult it can be to eat out when you are following a Low FODMAP Diet, so I try to bring you as many recipes to make at home as possible.  So give this one a whirl and enjoy!


Sweet & Sour Chicken (Low FODMAP)


  • 500g boneless, skinless chicken breasts, cut into chunks
  • 1/2 cup (65 grams) arrowroot starch or cornstarch
  • 1 large egg beaten
  • 2 tablespoons coconut oil
  • 1/2 cup (100 gram) coconut sugar or regular white sugar
  • 1/4 cup (60ml) apple cider vinegar
  • 2 tablespoons Coconut Aminos, or gluten free soy sauce/tamari
  • 1/4 cup (60 g) tomato sauce
  • 1/4 cup (60 ml) chicken stock
  • 1 red capsicum cut into chunks
  • 1 cup (65 g) pineapple chunks
  • 3 shallots stalks, green part only for low fodmap


What to do:

  1. First prepare the sauce by adding the coconut sugar, vinegar, coconut aminos, chicken stock and tomato sauce to a medium sauce pan. Stir and bring to a boil. Reduce to a low heat and leave until later.
  2. Add chicken pieces and beaten egg to a large ziplock bag. Seal and shake to coat chicken. Then add the arrowroot starch to the bag, shaking again to lightly coat all the chicken pieces.
  3. Add coconut oil to a large pan/wok. Add the coated chicken. Fry over medium heat, a couple of minutes on each side until the coating begins to crisp. Add pepper and pineapple chunks. Continue to saute over medium heat until chicken is browned and cooked through.
  4. Add the sauce to chicken and peppers. Cover and reduce the heat down to a simmer and allow the juices to soak into the chicken for a few minutes. Top with sliced green shallots. Serve over rice and enjoy!



Apple cider vinegar is considered low FODMAP under 2 tablespoons, but if you would prefer another alternative just to be on the safe side you can also use white wine or rice vinegar instead

I recommend making your own chicken stock for low FODMAP – this is our recipe: https://www.yandinabutchery.com.au/whole-chicken-perpetual-bone-broth/