Discover the art of cooking without compromising on flavor! Low FODMAP diets can be a challenge, but with the right recipes, you can enjoy a wide variety of mouthwatering dishes. In this article, we’ll take you on a culinary journey through 18 scrumptious low FODMAP chicken recipes that are not only delicious but also tailored to accommodate dietary restrictions.
From classic comfort foods like Chicken and Rice Casserole to international flavors like Coconut Curry Chicken, these recipes will tantalize your taste buds without triggering any unpleasant reactions. Whether you’re looking for a quick weeknight dinner or a special occasion meal, we’ve got you covered with our collection of flavorful and FODMAP-friendly chicken dishes.
Low FODMAP Garlic-Infused Chicken Stir-Fry
Satisfy your cravings with this flavorful and gut-friendly chicken stir-fry, perfect for a quick and easy dinner. This recipe uses garlic-infused oil to add depth without overwhelming the dish.
Ingredients:
– 1 pound boneless, skinless chicken breast or thighs, cut into bite-sized pieces
– 2 tablespoons garlic-infused oil (make sure it’s low FODMAP)
– 1 cup mixed bell peppers (green, red, yellow), sliced
– 1/4 cup chopped green onions
– 1 tablespoon soy sauce (ensure it’s gluten-free and low FODMAP)
– Salt and pepper to taste
Instructions:
1. Heat the garlic-infused oil in a large skillet or wok over medium-high heat.
2. Add chicken and cook until browned, about 5-7 minutes. Remove from pan and set aside.
3. Add bell peppers and green onions to the pan. Cook for an additional 3-4 minutes, stirring occasionally.
4. Return chicken to the pan and stir in soy sauce.
5. Season with salt and pepper to taste.
6. Serve hot over rice or noodles.
Cooking Time: 15-20 minutes
Herbed Lemon and Olive Oil Roast Chicken
A classic roast chicken gets a bright and savory twist with the addition of herby lemon and olive oil. This simple recipe yields a deliciously moist and flavorful bird perfect for any occasion.
Ingredients:
– 1 whole chicken (3-4 lbs)
– 2 lemons, juiced
– 1/4 cup olive oil
– 2 tbsp chopped fresh rosemary
– 2 tbsp chopped fresh thyme
– 1 tsp salt
– 1/2 tsp black pepper
Instructions:
1. Preheat oven to 425°F (220°C).
2. Rinse the chicken and pat dry with paper towels.
3. In a small bowl, whisk together lemon juice, olive oil, rosemary, thyme, salt, and pepper.
4. Rub the mixture all over the chicken, making sure to get some under the skin as well.
5. Place the chicken in a roasting pan and roast for 45-50 minutes or until the internal temperature reaches 165°F (74°C).
6. Let the chicken rest for 10-15 minutes before carving and serving.
Cooking Time: 45-50 minutes
Low FODMAP Chicken and Rice Casserole
This comforting casserole is a great option for those following a low FODMAP diet. With tender chicken, flavorful rice, and creamy sauce, this dish is sure to please.
Ingredients:
– 1 pound boneless, skinless chicken breast or thighs, cut into 1-inch pieces
– 2 cups cooked white rice (made with FODMAP-friendly rice)
– 1 cup low-FODMAP cream of chicken soup
– 1/2 cup unsalted butter, melted
– 1/2 teaspoon dried thyme
– Salt and pepper to taste
Instructions:
1. Preheat oven to 350°F (180°C).
2. In a large mixing bowl, combine cooked rice, chicken, cream of chicken soup, melted butter, and thyme. Mix well.
3. Transfer the mixture to a 9×13-inch baking dish.
4. Bake for 35-40 minutes or until the casserole is hot and bubbly.
5. Serve warm.
Cooking Time: 35-40 minutes
Grilled Chicken with Basil and Pine Nut Pesto
Elevate your grilled chicken game with a flavorful twist! This recipe combines the savory taste of grilled chicken with the brightness of basil and the nutty richness of pine nuts.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1/2 cup fresh basil leaves
– 1/4 cup pine nuts
– 1/2 cup grated Parmesan cheese
– 2 cloves garlic, minced
– Salt and pepper to taste
– 2 tbsp olive oil
Instructions:
1. Preheat grill to medium-high heat.
2. In a food processor, combine basil leaves, pine nuts, Parmesan cheese, garlic, salt, and pepper. Process until coarsely chopped.
3. Brush both sides of chicken breasts with olive oil.
4. Grill chicken for 5-6 minutes per side, or until cooked through.
5. During the last minute of grilling, spread the basil-pine nut pesto on each breast.
6. Let chicken rest for a few minutes before serving.
Cooking Time: 12-15 minutes
Low FODMAP Chicken and Potato Skillet
This recipe is a flavorful and comforting one-pot dish that’s perfect for a quick weeknight meal. By using low FODMAP ingredients, you can enjoy the benefits of this recipe without worrying about triggering any digestive issues.
Ingredients:
– 1 lb boneless, skinless chicken breast or thighs, cut into bite-sized pieces
– 2-3 medium-sized potatoes, peeled and diced
– 1/4 cup olive oil
– 2 cloves garlic-infused oil (or regular olive oil if you’re not using garlic)
– 1 tsp dried thyme
– Salt and pepper to taste
Instructions:
1. Heat the olive oil in a large skillet over medium-high heat.
2. Add the chicken and cook until browned, about 5-6 minutes. Remove from the skillet and set aside.
3. Add the diced potatoes to the skillet and cook for 10-12 minutes, or until they start to soften.
4. Add the garlic-infused oil (or regular olive oil) and thyme to the skillet. Stir to combine.
5. Return the chicken to the skillet and stir to coat with the potato mixture. Season with salt and pepper to taste.
6. Reduce heat to low and simmer for an additional 5-7 minutes, or until the potatoes are tender and the chicken is cooked through.
Cooking Time: 25-30 minutes
Chicken Fajitas with Bell Peppers and Cumin
A flavorful and spicy twist on a classic Mexican dish, this recipe combines juicy chicken breast with sautéed bell peppers and onions, all infused with the warm, earthy flavor of cumin.
Ingredients:
– 1 pound boneless, skinless chicken breasts, cut into thin strips
– 2 large bell peppers (any color), sliced
– 1 large onion, sliced
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1/4 teaspoon paprika
– Salt and pepper to taste
– 8 small flour tortillas
– Optional toppings: avocado, sour cream, shredded cheese, cilantro
Instructions:
1. Heat a large skillet over medium-high heat.
2. Add chicken and cook until browned, about 5-6 minutes. Remove from pan.
3. In the same pan, add bell peppers and onions. Cook until tender, about 8-10 minutes.
4. Add garlic, cumin, paprika, salt, and pepper to the pan. Stir to combine.
5. Return chicken to the pan and stir to coat with spice mixture.
6. Warm tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
7. Assemble fajitas by placing cooked chicken and vegetables onto tortillas, and add your desired toppings.
Cooking Time: 25-30 minutes
Low FODMAP Coconut Curry Chicken
Savor the flavors of this aromatic curry dish, made with tender chicken, creamy coconut milk, and a blend of warm spices.
Ingredients:
– 1 pound boneless, skinless chicken breast or thighs, cut into bite-sized pieces
– 2 tablespoons coconut oil
– 1 small onion, diced (use only the white part to avoid FODMAPs)
– 2 cloves garlic, minced (use only 1/4 teaspoon due to FODMAP concerns)
– 1 tablespoon grated fresh ginger
– 1 teaspoon curry powder (ensure it’s low in FODMAPs)
– 1/2 teaspoon turmeric
– 1/2 teaspoon cumin
– 1 can (14 oz) coconut milk
– Salt and pepper, to taste
– Fresh cilantro leaves, for garnish (optional)
Instructions:
1. Heat the coconut oil in a large skillet over medium-high heat.
2. Add the chicken and cook until browned, about 5-6 minutes. Remove from heat and set aside.
3. In the same skillet, sauté the diced onion and minced garlic (using only 1/4 teaspoon) for 2-3 minutes, or until softened.
4. Stir in the grated ginger, curry powder, turmeric, and cumin. Cook for an additional minute.
5. Add the coconut milk, salt, and pepper. Bring to a simmer.
6. Return the chicken to the skillet and cook until coated with the curry sauce, about 10-12 minutes or until cooked through.
Cooking Time: 20-25 minutes
Baked Chicken with Rosemary and Green Beans
A classic combination of flavors, this simple recipe yields tender chicken and crisp green beans infused with the aroma of rosemary. Perfect for a weeknight dinner or special occasion.
Ingredients:
– 4 boneless, skinless chicken breasts
– 2 tablespoons olive oil
– 4 sprigs fresh rosemary, chopped
– 1 pound fresh green beans, trimmed
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, mix together olive oil, chopped rosemary, salt, and pepper.
3. Place chicken breasts on a baking sheet lined with parchment paper. Brush the rosemary mixture evenly over both sides of the chicken.
4. Arrange green beans alongside the chicken in a single layer.
5. Bake for 25-30 minutes or until chicken is cooked through and green beans are tender.
6. Serve hot, garnished with additional rosemary if desired.
Cooking Time: 25-30 minutes
Low FODMAP Chicken Meatballs in Tomato Sauce
This recipe is a delicious and healthy take on traditional meatballs, with the added benefit of being Low FODMAP-friendly. Perfect for those following a diet low in Fermentable Oligo-, Di-, Mono-saccharides, and Polyols.
Ingredients:
– 1 pound boneless, skinless chicken breast or thighs
– 1/2 cup almond flour
– 1 egg
– 1 tablespoon olive oil
– 1 onion, finely chopped (limited to 1/4 cup serving)
– 1 teaspoon dried oregano
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 1 can (28 oz) crushed tomatoes
– 1/4 cup chicken broth
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large bowl, combine chicken, almond flour, egg, olive oil, onion, oregano, salt, and pepper. Mix well.
3. Form into meatballs, about 1 1/2 inches in diameter.
4. Place on a baking sheet lined with parchment paper. Bake for 18-20 minutes or until cooked through.
5. In a large saucepan, combine crushed tomatoes and chicken broth. Bring to a simmer over medium heat.
6. Add the baked meatballs to the tomato sauce. Simmer for an additional 5-7 minutes.
Cooking Time: 23-27 minutes
Pan-Seared Chicken with Maple-Glazed Carrots
Elevate your dinner game with this sweet and savory combination of pan-seared chicken and maple-glazed carrots. This recipe is perfect for a quick weeknight meal or special occasion.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1 lb carrots, peeled and chopped into 1-inch pieces
– 2 tbsp olive oil
– 2 tbsp pure maple syrup
– 1 tsp Dijon mustard
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Season chicken breasts with salt and pepper.
3. Heat olive oil in a large skillet over medium-high heat. Sear chicken for 5-6 minutes per side, or until cooked through. Transfer to a plate and cover with foil to keep warm.
4. In the same skillet, add maple syrup, Dijon mustard, and chopped carrots. Cook for 10-12 minutes, stirring occasionally, until carrots are tender and caramelized.
5. Serve chicken breasts with glazed carrots and enjoy!
Cooking Time: 25-30 minutes
Low FODMAP Chicken and Quinoa Salad
This refreshing salad is perfect for a quick lunch or dinner that’s both flavorful and gentle on the digestive system. With quinoa, chicken, and veggies, it’s a nutritious and satisfying option.
Ingredients:
– 1 cup cooked quinoa
– 1 pound boneless, skinless chicken breast, cut into bite-sized pieces
– 2 cups mixed greens ( lettuce, spinach, arugula)
– 1/2 cup cherry tomatoes, halved
– 1/4 cup cucumber, sliced
– 1 tablespoon olive oil
– 1 tablespoon lemon juice
– Salt and pepper to taste
Instructions:
1. In a medium bowl, combine cooked quinoa, chicken, mixed greens, cherry tomatoes, and cucumber.
2. Drizzle with olive oil and lemon juice; season with salt and pepper to taste.
3. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: 10-15 minutes
Slow Cooker Chicken and Sweet Potato Stew
This hearty stew is a perfect blend of tender chicken, creamy sweet potatoes, and aromatic spices, all cooked to perfection in your slow cooker. Serve warm with crusty bread or over mashed potatoes for a comforting meal.
Ingredients:
– 1 lb boneless, skinless chicken breast or thighs
– 2 large sweet potatoes, peeled and cubed
– 1 onion, chopped
– 3 cloves of garlic, minced
– 1 red bell pepper, chopped
– 1 can (14.5 oz) diced tomatoes
– 1 tsp ground cumin
– 1 tsp smoked paprika
– Salt and pepper, to taste
– 2 tbsp olive oil
Instructions:
1. Place the chicken, sweet potatoes, onion, garlic, and red bell pepper in the slow cooker.
2. In a small bowl, mix together the diced tomatoes, cumin, smoked paprika, salt, and pepper. Pour the mixture over the ingredients in the slow cooker.
3. Drizzle with olive oil and stir to combine.
4. Cook on low for 6-8 hours or high for 3-4 hours.
5. Serve warm, garnished with fresh herbs if desired.
Cooking Time: 6-8 hours (low) or 3-4 hours (high)
Low FODMAP Chicken Tenders with Dipping Sauce
A delicious and easy-to-make snack or meal option that’s gentle on the digestive system. This recipe for Low FODMAP Chicken Tenders with Dipping Sauce is a great alternative to traditional breaded tenders.
Ingredients:
– 1 pound boneless, skinless chicken breasts, cut into strips
– 1/2 cup almond flour
– 1/4 cup coconut flakes
– 1 teaspoon garlic powder (make sure it’s FODMAP-friendly)
– 1/2 teaspoon paprika
– Salt and pepper to taste
– 2 tablespoons olive oil
– Dipping Sauce: Mix 1/2 cup plain Greek yogurt, 1 tablespoon honey, and 1/4 teaspoon vanilla extract
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a shallow dish, mix together almond flour, coconut flakes, garlic powder, paprika, salt, and pepper.
3. Dip each chicken strip into the mixture, coating evenly, then place on a baking sheet lined with parchment paper.
4. Drizzle olive oil over the tenders and bake for 20-25 minutes or until cooked through.
5. Serve hot with Dipping Sauce.
Cooking Time: 20-25 minutes
Skillet Chicken with Spinach and Almonds
This recipe is a flavorful and nutritious twist on classic chicken dishes, featuring the perfect blend of savory chicken, tender spinach, and crunchy almonds.
Ingredients:
– 1 lb boneless, skinless chicken breasts, cut into bite-sized pieces
– 2 cups fresh spinach leaves
– 1/4 cup sliced almonds
– 2 tbsp olive oil
– 1 tsp garlic powder
– Salt and pepper to taste
Instructions:
1. Heat the olive oil in a large skillet over medium-high heat.
2. Add the chicken and cook until browned, about 5-6 minutes. Remove from the skillet and set aside.
3. Reduce heat to medium. Add the sliced almonds and cook for 1 minute, stirring frequently.
4. Add the garlic powder, salt, and pepper to the skillet and stir to combine.
5. Add the fresh spinach leaves to the skillet and cook until wilted, about 2-3 minutes.
6. Return the chicken to the skillet and stir to combine with the spinach mixture.
7. Cook for an additional 1-2 minutes, until the chicken is cooked through.
Cooking Time: 15-18 minutes
Low FODMAP Chicken Noodle Soup
This recipe is a delicious and comforting soup option that adheres to the Low FODMAP diet, perfect for those managing IBS symptoms. With simple ingredients and easy-to-follow instructions, you can enjoy a warm and satisfying bowl in no time!
Ingredients:
– 1 pound boneless, skinless chicken breast or thighs
– 2 cups low-sodium chicken broth (make sure it’s FODMAP-friendly)
– 1 medium onion, diced (use green onions instead of white for Low FODMAP option)
– 2 cloves garlic, minced (omit or substitute with garlic-infused oil for Low FODMAP option)
– 1 cup gluten-free noodles (such as rice-based or quinoa-based)
– 1 teaspoon dried thyme
– Salt and pepper to taste
Instructions:
1. In a large pot, sauté the chicken, onion, and garlic (if using) in a little bit of oil until the chicken is cooked through.
2. Add the chicken broth, noodles, and thyme to the pot.
3. Bring the mixture to a boil, then reduce heat and let simmer for 10-15 minutes or until the noodles are tender.
4. Season with salt and pepper to taste.
5. Serve hot and enjoy!
Cooking Time: 20-25 minutes
Grilled Chicken Kebabs with Zucchini
Perfect for a quick and flavorful meal or as an appetizer for your next gathering, these grilled chicken kebabs with zucchini are easy to make and packed with delicious flavor. Marinate the chicken in a mixture of olive oil, lemon juice, garlic, and herbs, then grill it alongside tender zucchini slices.
Ingredients:
– 1 pound boneless, skinless chicken breast, cut into 1-inch pieces
– 1 medium zucchini, sliced into 1/4-inch thick rounds
– 1/2 cup olive oil
– 2 cloves garlic, minced
– 2 tablespoons freshly squeezed lemon juice
– 1 tablespoon chopped fresh parsley
– Salt and pepper to taste
Instructions:
1. In a large bowl, whisk together olive oil, garlic, lemon juice, and parsley.
2. Add the chicken pieces and marinate for at least 30 minutes or up to 2 hours in the refrigerator.
3. Preheat grill to medium-high heat.
4. Thread chicken and zucchini slices onto skewers, leaving a small space between each piece.
5. Brush with remaining marinade and season with salt and pepper.
6. Grill for 8-10 minutes per side, or until chicken is cooked through and zucchini is tender.
Cooking Time: 16-20 minutes
Low FODMAP Chicken Stir-Fry with Bok Choy
This quick and flavorful stir-fry is a great option for those following a low FODMAP diet. The combination of chicken, bok choy, and savory seasonings makes for a delicious and easy meal.
Ingredients:
– 1 lb boneless, skinless chicken breast, cut into bite-sized pieces
– 2 cups bok choy, chopped
– 2 cloves garlic (omitted or substituted with garlic-free alternative)
– 1 tablespoon vegetable oil
– 1 teaspoon soy sauce (low FODMAP brand)
– 1/4 teaspoon salt
– 1/8 teaspoon black pepper
Instructions:
1. Heat the oil in a large skillet or wok over medium-high heat.
2. Add the chicken and cook until browned, about 5-6 minutes.
3. Remove the chicken from the skillet and set aside.
4. Add the chopped bok choy to the skillet and cook until wilted, about 2-3 minutes.
5. Return the chicken to the skillet and stir in soy sauce, salt, and pepper.
6. Cook for an additional minute, then serve hot.
Cooking Time: 10-12 minutes
Roasted Chicken Thighs with Fennel and Parsley
Roasted Chicken Thighs with Fennel and Parsley Recipe
Roast chicken thighs to perfection with the aromatic flavors of fennel and parsley.
Ingredients:
– 4-6 bone-in, skin-on chicken thighs
– 2 bulbs fennel, sliced into thick wedges
– 1/4 cup olive oil
– 2 tablespoons lemon juice
– 2 cloves garlic, minced
– 1/4 cup chopped fresh parsley
– Salt and pepper to taste
Instructions:
1. Preheat oven to 425°F (220°C).
2. In a large bowl, whisk together olive oil, lemon juice, garlic, salt, and pepper.
3. Add the sliced fennel and chicken thighs to the bowl, tossing to coat evenly with the marinade.
4. Spread the chicken and fennel mixture onto a baking sheet lined with parchment paper.
5. Roast in the preheated oven for 35-40 minutes or until the chicken is cooked through and the fennel is tender.
6. Sprinkle with chopped parsley before serving.
Cooking Time: 35-40 minutes
Summary
Discover a world of flavor without compromising on dietary restrictions! This collection of 18 delicious Low FODMAP chicken recipes offers something for everyone. From stir-fries to roasts, casseroles to skillet dishes, these mouthwatering meals are carefully crafted to cater to those with FODMAP sensitivities. Whether you’re in the mood for a savory stir-fry or a hearty casserole, this article provides a wealth of inspiration and ideas for creating flavorful, Low FODMAP chicken dishes that everyone can enjoy.
