Low FODMAP Chicken Recipes | Lifelab Testing

Low FODMAP Chicken Recipes

Last Updated: 17th January 2023 · Written by Donna Mastriani

Chicken is a very versatile food. You can have it in your lightweight salad or your main filling meal in warm and cold weather. How you cook your chicken helps determine what you can pair it with. Low FODMAP chicken recipes are low in FODMAPs to help people suffering from gastrointestinal issues like SIBO and IBS. Both conditions often mean that there is an imbalance in the digestive tract and the only way to bring back balance is by removing all offending foods. After all the symptoms are no longer observed, reintroducing those foods back into your diet, increasing the quantities little by little until you’re able to know the amount of food you can consume and not suffer those symptoms.

Chicken is an important part of a healthy diet. When you’re following a low FODMAP diet, eating more protein becomes a good option, and having low FODMAP chicken recipes can be a lifesaver. Chicken is high in protein and low in calories, which is good for those who mind their calorie intake. Various chicken FODMAP recipes will help you find different ways to cook chicken, so you don’t tire of eating it.

Low FODMAP chicken recipe

Here are some delicious and easy-to-make chicken FODMAP recipes you can make ahead of time or eat right away.


Chicken burrito bowl salad

Chicken burrito bowl salad

Ingredients

Chicken marinade

  • Juice of 1 lime
  • 2 tbsp garlic-infused oil
  • 2 tbsp onion and shallot-infused oil
  • 2 tbsp low FODMAP taco seasoning
  • ½ TSP tomato paste

Cilantro lime rice

  • 1 cup rice
  • 2 cups low FODMAP chicken broth or vegetable stock
  • 1 tbsp olive oil or vegan butter
  • Juice of ½ lime
  • Zest of 1 lime
  • Salt to taste
  • 3 tbsp chopped cilantro

Salad

  • ¾ cup sliced red bell pepper
  • ½ cup diced tomatoes
  • ½ cup corn
  • ½ cup black beans
  • 1 cup chopped lettuce (butter or Roma)
  • 2 tbsp chopped black olives

Toppings

  • 2 tbsp green scallions (only use green parts)
  • A handful of fresh cilantro, chopped
  • ½ avocado sliced
  • Sour cream (lactose-free)
  • One lime

Method

  1. Add the infused oils, lime juice, tomato paste, and taco seasoning in a ziplock bag or container. Then add the chicken thighs and coat it well. Let the chicken marinate for 30 minutes or even overnight.
  2. Bring chicken soup or vegetable broth to a boil, add your rice, then reduce the flame and cover it. Stir in olive oil or vegan butter, and add salt to taste. Let it simmer until all the water evaporates and it’s nicely cooked.
  3. While the rice cooks, chop the bell peppers, tomatoes, lettuce, and olives. Place all these ingredients in a bowl. You can put them in separate bowls if you plan to consume them in one meal.  
  4. Over medium heat, heat a grill or skillet and remove the chicken from the marinade.
  5. On a warm skillet, place the chicken and cook for five minutes on each side. If you have a thermometer, ensure it’s 165F when removing it from the skillet.
  6. Once your chicken is cooked, let it rest for up to five minutes before cutting it into cubes.
  7. When your rice is done, fluff it and add lime juice, zest, and cilantro.
  8. Put the cooked rice in bowls, topped with the salad mixture, the chicken, cheese, avocado, sour cream, cilantro, and scallions, and enjoy with a side lemon wedge that you can squeeze over your chicken.

Chicken topped with cheeses and spaghetti in a tomato sauce

Spaghetti chicken

Ingredients

  • Two large chicken breasts
  • 6 ounces spaghetti (brown rice)
  • ¾ cup dry white wine
  • 2 tbsp olive oil
  • 12 cherry tomatoes
  • 2 tbsp vegan butter
  • 1 tbsp garlic-infused olive oil
  • 2 tsp dried basil
  • Salt and pepper

Method

  1. Cook spaghetti accordingly and pour out its water, reserving a quarter cup of spaghetti water. After draining the water, return the pasta to the pot and toss it with a little olive oil to prevent it from sticking.
  2. Season the chicken using salt and pepper, then heat olive oil in a skillet over medium-high heat. Once hot, add the chicken and cover. Let it sit for around 5 minutes, and you’ll see it has browned a little. Flip the chicken and cover for another five to six minutes. Once it’s fully cooked, let it cool on a chopping board.
  3. To the same skillet, add wine and cherry tomatoes. Simmer it for 10 minutes or until the tomatoes start softening. Use a spatula to press down the tomatoes bursting them in the process. Continue cooking for a few minutes.
  4. Reduce heat, and add garlic-infused olive oil, butter, basil, and the reserved pasta water. Continue cooking until the sauce thickens slightly. Turn off the heat and season with salt and pepper.
  5. Add the spaghetti and cooked chicken into the sauce and toss to mix. Serve warm.

Chicken stew with potato, carrot in a rustic bowl

Chickens stew

Ingredients

  • 1 pound of chicken 
  • Garlic-infused olive oil
  • One can of tomatoes with juice
  • One medium carrot diced
  • ½ medium red bell pepper
  • ½ cup FODMAP-friendly dry white wine
  • 2 tbsp capers
  • 1 ½ TSP dried oregano
  • ⅓ cup of kalamata olives

Method

  1. In a large skillet, heat the oil. Using salt and pepper, season the chicken and sear it in the pan for two minutes on both sides.
  2. Chop bell pepper and carrots. Add the chopped vegetables, wine, tomatoes (with liquid), and oregano, and bring to a boil. Reduce the heat once it starts boiling and let it simmer until the chicken is cooked, which could take around 25 minutes, depending on your chicken.
  3. You can add more FODMAP vegetable or chicken broth or water if you want more soup, depending on the dish you’ll be serving it with.
  4. You can add kalamata olives and capers before turning off the heat. Serve warm with a carbohydrate of choice.

Roast chicken and vegetables on a wooden table

Roasted chicken

Ingredients

  • One whole chicken
  • ¼ cup of vegan butter or olive oil
  • Lemon zest of 1 lime
  • 3 tbsp lemon juice
  • Salt and pepper

Method

  1. Preheat the oven to 425°F.
  2. Pat the chicken dry with paper towels and place the chicken breast on a lined baking tray breast side up.
  3. Mix lemon zest and vegan butter or olive oil. Rub this mixture all over the chicken and sprinkle lemon juice all over it. Then season with salt and pepper.
  4. Cook for 1 hour and 15 minutes before taking it out of the oven. You can leave it for longer if it needs to be fully cooked.
  5. When it’s done, let it rest for at least 15 minutes before you start cutting into it.

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Our Complete Intolerance Test Box.

These low FODMAP chicken recipes are delicious and will help you enjoy your diet. When choosing a low FODMAP diet, you need to know which foods irritate your stomach. Taking an Intolerance Test will help you know your tolerance level to all FODMAPs. The test will help you know which recipes are good for you and which aren’t. You can read more about our methods and the science behind intolerance testing on our website. While some vegetables, even though high in FODMAPs, may be okay for your digestive tract, others won’t. So, instead of cutting them all out of your diet, understand what works for you and what doesn’t by taking an intolerance test.

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