Fire up your grill and get ready for your new summer favourite! This easy low FODMAP chicken satay will have a permanent place on your BBQ in no time!
So far, this year has had a crazy ripple effect in all of our lives! For my family, it looks like learning to my work with my husband right next to me. Like, sooo close to me… (like seriously, why are you sitting here? You literally have your own desk…), to weird money stuff, to budgeting time to stand in line when we run errands. The world feels weird!
One unexpected hiccup (I mean, it was totally expected, but I was definitely in denial), was that my endometriosis surgery was cancelled.
Now that I'm waiting for my spot on the list to re-open, I've had to get creative about how I manage my body in a way that serves my IBS and my Endo. And unfortunately for my husband, that means a huge cut back in red meat!
Since we now eat a TON of chicken (seriously, so much chicken…), we've gotten a little more creative when dinner rolls around. Lucky for you, it turned into this epic low FODMAP chicken satay!
This tasty recipe can be served as a savoury appetizer, or you can pop it on some rice for an easy low FODMAP lunch or dinner!
Combined with the amazing flavour of grilled pineapple, I hope you're ready to meet your new summer favourite!
Keep it FODMAP friendly
Looking for a simple dinner idea? Brace your taste buds for this epic low FODMAP chicken satay! Check out the notes below for tips on keeping this recipe FODMAP friendly!
First up, sweet and sour sauce! I haven't been able to find a low FODMAP sweet and sour sauce at my local store. So I normally make my own. I've included instructions to make the correct amount in the recipe below. Heads up, this is the measurement I've used in your FODMAP math.
The rest of the satay sauce has no notable FODMAPs. So you can use as much sauce as you'd like without adding to your FODMAP load.
The only other thing you'll need to look out for is the pineapple. According to Monash University, fresh pineapple is low FODMAP in servings of 1 cup (140 g), chopped per sitting. Servings of 1 and 1/4 cups (200 g) or more are high in the FODMAP fructan.
You'll be using 2 slices of pineapple per serving. It should work out to about 70 g, which is well within the recommended range.
Wondering how this mouthwatering low FODMAP chicken satay stacks up? Check out the notes below to see how many servings of each FODMAP group are in 4 skewers.
Want to know more about FODMAP stacking? Check out my full article here!
Fructose = 0
Lactose = 0
Fructan = 1.1
GOS = 0
Polyol = 0
Want to try this tasty recipe? Don't forget to save it for later!
Looking for a mouthwatering appetizer, lunch, or dinner idea? This savoury low FODMAP chicken satay will hit the spot!!
Sweet & Sour Sauce
- 4 tbsp low FODMAP ketchup
- 1/4 cup water
- 3 tbsp apple cider vinegar
- 2 tbsp brown sugar
- 1.5 tbsp low sodium soy sauce
- 2 tbsp fresh Thai or sweet basil, minced
- 1 tbsp brown sugar, packed
- 1 tbsp unsalted butter, melted
- 1 tsp Chinese 5-spice powder
- 1 small fresh pineapple
- 3 tbsp vegetable oil, divided
- 1 lb boneless, skinless chicken breasts, cut into 1/2” strips
- 2 cups white rice, cooked
- Pre-heat your BBQ to 425 degrees. If you're using wooden skewers, make sure to soak them in water for 30 minutes.
- Combine the sweet and sour sauce ingredients in a small saucepan. Bring the sauce to a boil over medium-high. Allow to boil for 1-2 minutes, then remove the sauce from heat and let it cool for 3-5 minutes.
- To make your satay sauce, combine the sweet and sour sauce, fresh basil, brown sugar, and melted butter in a small bowl. Set aside.
- Cut the top and bottom off of your pineapple, then cut the pineapple in half. Cut each half into 4 slices, about 2″ thick. Lightly brush the both sides of each pineapple slice with vegetable oil.
- Thread the chicken onto 12-15 skewers. Lightly brush your BBQ with the remaining oil and cook the skewers for 10 – 12 minutes (or until the chicken is no longer pink). While the chicken is cooking, brush the meat with your satay sauce and turn the skewers occasionally. Then, leave them alone for the last 5-6 minutes of cooking.
- Add the pineapple to the grill mid-way through cooking your skewers and cook until they're warm and grill marks appear. Only turn the pineapple once. Serve the skewers and pineapple as an appetizer, or over white rice as a meal!
Recommended low FODMAP serving – 4 skewers and 2 pineapple halves
- Prep Time: 30
- Cook Time: 10
- Category: appetizer, lunch, dinner
- Method: BBQ, Grill
- Cuisine: Southeast Asian
- Serving Size: 4 skewers
- Calories: 261
- Sugar: 16 g
- Sodium: 533 mg
- Fat: 10 g
- Saturated Fat: 3 g
- Unsaturated Fat: 3 g
- Trans Fat: 0 g
- Carbohydrates: 19 g
- Fiber: 1 g
- Protein: 25 g
- Cholesterol: 80 mg
Keywords: low FODMAP satay, BBQ satay
You might also like one of these:
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- Low FODMAP Thai Grain Bowl Looking for a healthy lunch idea you can take on the go? These tasty low FODMAP Thai grain bowls are packed with everything you need to power through your busy day!
- Low FODMAP Sliders These low FODMAP sliders will be the highlight of your summer! No BBQ? No problem! These tiny savoury treats are made right in your frying pan!
If you like this post on the research behind will a colon cleanse help your IBS, don't forget to share it! Follow me on Instagram @fodmapformula for more FODMAP friendly tips and recipes! Together we'll get the low FODMAP diet down to a science!