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Super Sweet and Sour Chicken

Updated: Mar 14, 2022

We were hungry for Asian cuisine this past weekend, and we can't order take out because several of the ingredients will cause Lauren to flare. So, we made a gluten-free, dairy-free, low-Fodmap version for her and the rest of the family to enjoy.

This meal is so delicious! Better yet, it is easy to make. Despite the minimal ingredients, the flavor is NOT lacking. I'm all for making quick meals that are gut friendly, use minimal ingredients, but are full of flavor. I approach cooking like I do writing - keep it concise and to the point, lol! Time is of the essence.

I also made some fried rice to go with it - gluten-free, dairy-free, and low-Fodmap, of course. See the recipe in my post!



  • 7-8 chicken tenderloins (boneless, skinless tenderloins)

  • Salt and pepper to taste

  • 2 cups gluten-free cornstarch or gluten-free all-purpose flour

  • 3 eggs - beaten

  • 1/2 cup vegetable oil

  • 1 cup granulated sugar

  • 1/4 cup ketchup

  • 1/4 cup apple cider vinegar

  • 1/4 cup white vinegar

  • 1 Tbsp. gluten-free soy sauce - Tempura sauce is our pick

  • 1 Tbsp. garlic infused olive oil - this keeps it low-Fodmap


  1. Preheat oven to 375 degrees Fahrenheit.

  2. Cut tenderloins into bite-size pieces and season with salt and pepper.

  3. In two separate bowls, place the cornstarch and the beaten eggs.

  4. Dip the chicken in the cornstarch and then coat in the egg mixture.

  5. Heat the oil in a large skillet and cook the chicken until browned.

  6. Place the chicken in a 9 x 13 casserole dish that has been sprayed with nonstick spray.

  7. Combine the sugar, ketchup, apple cider vinegar, white vinegar, soy sauce, and garlic infused olive oil - mixing until blended.

  8. Pour sauce over the chicken and bake for 1 hour.

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