low FODMAP orange chicken​ Recipe

low fodmap orange chicken. yes, it exists. yes, it tastes like takeout. but it won’t wreck your gut. crispy, sticky-sweet, kinda magic. made in an air fryer and yep, still tender. instant pot option too. you pick.

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Ingredients Needed

• 1 lb chicken breasts: chopped small. not thighs. no mystery meat.
• ¼ cup tapioca flour: light, sticky—coats stuff like a charm.
• 2 tbsp garlic-infused olive oil: FODMAP-friendly flavor cheat.
• ¼ cup quinoa flour: light crunch, gluten-free.
• 1 tsp sea salt: don’t skip unless your doc says.
• ¼ tsp black pepper: mild, not spicy.
• cooking spray: avo oil is solid.

Orange Sauce:

• 1 tsp orange zest: fresh, not bottled.
• ¾ cup fresh-squeezed orange juice: straight from the fruit.
• ¼ cup maple syrup: pure. not pancake syrup.
• 3 tbsp rice vinegar: mild, FODMAP safe.
• 1 tbsp coconut aminos or low-sodium tamari: umami without gut drama.
• ¼ tsp red pepper flakes (optional): skip if you’re flaring.
• 1¼ tsp sea salt: balances sweet.
• 1 tsp tapioca flour + 1 tsp cold water: for thickening.

Optional Rice:

• 1 cup basmati rice + 1 cup water: cooked in Instant Pot or stovetop.

Garnish:

• 2 tbsp chopped fresh chives: optional. skip if they’re weird for you.

How To Make Low FODMAP Orange Chicken

Prep it all:
seriously—cut, zest, juice, measure. this part’s boring but worth it.

Make the sauce:
whisk everything in a pot or Instant Pot: orange juice, zest, maple syrup, vinegar, coconut aminos, salt, pepper flakes (if using). set aside.

Bread the chicken:
toss chicken in tapioca flour. drizzle with garlic oil. toss again. dredge in quinoa flour, salt, pepper mix. place on a plate.

Air fry:
400°F, preheat if needed. line the pan, spray it. spread chicken. leave space. spray tops. cook 8 min, flip halfway, spray again. check it’s 165°F.

Rice (if doing pot-in-pot):
rinse it. add to a bowl with water. place on trivet above sauce in Instant Pot. pressure cook 5 min, natural release 10. done.

Sauce time:
if stovetop: bring to low boil, simmer 10 min.
if Instant Pot: do nothing until chicken’s done. then sauté to boil.
slurry = tapioca + water. whisk into hot sauce. stir til thick.

Mix it all:
dump cooked chicken in a big bowl. pour sauce. toss. let it sit 5 min. magic happens here.

Serve it up:
fluff rice. pile on chicken. add chives if you want. maybe broccoli on the side. maybe not.

Recipe Tips

• garlic-infused oil is your bestie. real garlic? nope.
• fresh-squeezed orange juice only. no carton.
• don’t use regular soy sauce—it’s not low FODMAP.
• air fryer chicken > soggy stovetop stuff.

How to Store & Reheat

• Room Temperature: nope. eat or chill.
• Fridge: up to 3 days, sealed.
• Freezer: freeze cooked chicken only. thaw gently, reheat low.

Nutrition Facts (Approx. per serving)

• Calories: ~350
• Sodium: ~700mg
• Protein: 25g
• Fat: 10g
• Carbs: 35g
• Fibre: 2g
• Sugar: 15g

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