Sticky Chicken | Gluten Free, Low FODMAP

Sticky Chicken | Gluten Free, Low FODMAP | Growing Home
Sticky Chicken | Gluten Free, Low FODMAP | Growing Home
Sticky Chicken | Gluten Free, Low FODMAP | Growing Home
Sticky Chicken | Gluten Free, Low FODMAP | Growing Home

This Gluten Free, Low FODMAP, Sticky Chicken dish is so easy and quick to make, and the kids love it. It goes great with rice, mash, rice noodles, or cheesy polenta. Serve it with any vegetables you have, though it is nice with a crunchy salad, or crisp steamed green beans.

You can use chicken breast fillets, and the marinade/ sauce keeps them moist whilst baking. You can also use breast or thigh fillets with the skin removed, as the sauce cooks on them to create a delicious texture.

sticky chicken


Serves 4 to 6


  • 1 kg boneless chicken thigh fillets, with skin on (can be whole, or chopped into bitesize pieces)
  • 3 tablespoons gluten free tamari
  • 3 tablespoons maple syrup (or rice malt syrup)
  • 3 tablespoon white wine vinegar
  • 2 tablespoons tapioca flour (or arrowroot flour)
  • 3 tablespoons water


  • 1/2 tsp garlic oil


  1. Heat your oven to moderate, about 180 degrees Celsius.
  2. In a large mixing bowl, or directly in to a large baking dish, mix the gluten free tamari, maple syrup and white wine vinegar. Add the garlic oil, if using it.
  3. Add the thigh fillets, and stir to combine with the sauce.
  4. Transfer to a large baking dish, making sure the pieces are skin side up.
  5. Bake in the moderate oven for 25 to 45 minutes (depending on whether you use whole fillets or large diced pieces) until the chicken is cooked through.
  6. Drain the sauces and chicken juices from the baking dish, into a heatproof jug or small pot. Return the chicken in the baking dish to the oven to keep warm.
  7. To make the sauce: In a small bowl, add the tapioca flour to the water, to make a thickening slurry. Add a teaspoon of slurry at a time to the drained sauces, using a whisk to blend it in, until it reaches the consistency you want. You may need to heat the sauce in the microwave, or on the stovetop, between adding small amounts of the flour & water slurry. This will help the thickening process. You may not need to use all the slurry.
  8. Serve the gluten free sticky chicken with any sides of your choice, and the sauce poured over top.


  • This recipe was originally based on this recipe
  • Cook extra chicken, as it is great to use the pieces of chicken the next day, cold in wraps, rice paper rolls or salads
  • Sprinkle some sesame seeds on top for fun! (Except if you have a son like mine, who does not think sesame seeds are fun, and refuses to eat them!)


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