30 Delicious Low FODMAP Chicken Recipes to Soothe Your Tummy

Introduction

Embarking on a low FODMAP diet can be a game-changer for those dealing with digestive issues like Irritable Bowel Syndrome (IBS). But it doesn’t mean you have to compromise on taste or variety. Chicken is a versatile and delicious protein source that fits perfectly into a low FODMAP lifestyle. In this comprehensive guide, we’ll explore 30 mouthwatering low FODMAP chicken recipes that are not only gentle on your tummy but also bursting with flavor. Whether you’re looking for quick weeknight dinners, gourmet delights, comfort food classics, international flavors, or healthy and light options, we’ve got you covered. Let’s dive in!

Understanding Low FODMAP Diet

What Are FODMAPs?

FODMAPs stand for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are short-chain carbohydrates that are poorly absorbed in the small intestine and can cause digestive discomfort in sensitive individuals. By identifying and limiting these triggers, many people find relief from symptoms like bloating, gas, and abdominal pain.

Benefits of a Low FODMAP Diet

A low FODMAP diet has been clinically proven to help manage symptoms of IBS and other digestive disorders. It can improve overall digestive health, reduce inflammation, and enhance quality of life. By following a low FODMAP diet, you can enjoy a wide range of foods without the fear of triggering symptoms.

Common High FODMAP Foods to Avoid

Knowing which foods to avoid is crucial for success on a low FODMAP diet. Common high FODMAP foods include:

• Lactose: Found in dairy products like milk, ice cream, and soft cheeses.
• Fructose: Present in fruits like apples, pears, and mangoes, as well as honey and high-fructose corn syrup.
• Fructans: Found in wheat, rye, barley, garlic, and onions.
• Galacto-oligosaccharides (GOS): Present in legumes like beans, lentils, and chickpeas.
• Polyols: Found in artificial sweeteners like sorbitol, mannitol, and xylitol, as well as fruits like avocados and stone fruits.

By avoiding these high FODMAP foods and focusing on low FODMAP alternatives, you can create delicious and tummy-friendly meals.

Easy Weeknight Dinners

Let’s start with some easy and quick weeknight dinner ideas that are perfect for busy evenings. These recipes are not only low FODMAP but also packed with flavor.

Lemon Herb Chicken

Ingredients:

• 4 boneless, skinless chicken breasts
• 2 tbsp olive oil
• 2 tbsp lemon juice
• 1 tbsp lemon zest
• 1 tsp dried thyme
• 1 tsp dried rosemary
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 400°F (200°C).
2. In a small bowl, mix olive oil, lemon juice, lemon zest, thyme, rosemary, salt, and pepper.
3. Place the chicken breasts in a baking dish and pour the lemon-herb mixture over them, ensuring they are well coated.
4. Bake for 25-30 minutes or until the chicken is cooked through and the internal temperature reaches 165°F (74°C).
5. Let it rest for a few minutes before serving.

Chicken Stir-Fry

Ingredients:

• 2 boneless, skinless chicken breasts, sliced
• 2 tbsp garlic-infused oil
• 1 red bell pepper, sliced
• 1 green bell pepper, sliced
• 1 cup green beans
• 2 tbsp soy sauce (ensure it’s low FODMAP)
• 1 tbsp rice vinegar
• 1 tsp sesame oil
• Salt and pepper to taste

Instructions:

1. Heat the garlic-infused oil in a large skillet over medium heat.
2. Add the chicken slices and cook until browned and cooked through.
3. Remove the chicken from the skillet and set aside.
4. In the same skillet, add the bell peppers and green beans. Cook until tender.
5. In a small bowl, mix soy sauce, rice vinegar, sesame oil, salt, and pepper.
6. Return the chicken to the skillet, pour the sauce over the chicken and vegetables, and stir well.
7. Cook for an additional 2-3 minutes until everything is well combined and heated through.

Baked Chicken Breast

Ingredients:

• 4 boneless, skinless chicken breasts
• 2 tbsp olive oil
• 1 tsp paprika
• 1 tsp dried oregano
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 400°F (200°C).
2. In a small bowl, mix olive oil, paprika, oregano, salt, and pepper.
3. Place the chicken breasts in a baking dish and rub the spice mixture over them, ensuring they are well coated.
4. Bake for 25-30 minutes or until the chicken is cooked through and the internal temperature reaches 165°F (74°C).
5. Let it rest for a few minutes before serving.

Gourmet Delights

For those special occasions or when you want to impress your guests, these gourmet low FODMAP chicken recipes are sure to be a hit.

Chicken Piccata

Ingredients:

• 4 boneless, skinless chicken breasts
• 1/2 cup gluten-free flour
• Salt and pepper to taste
• 2 tbsp garlic-infused oil
• 1/2 cup white wine (ensure it’s low FODMAP)
• 1/2 cup chicken broth
• 2 tbsp lemon juice
• 2 tbsp capers, drained
• 2 tbsp fresh parsley, chopped

Instructions:

1. Season the chicken breasts with salt and pepper, then dredge them in the gluten-free flour, shaking off any excess.
2. Heat the garlic-infused oil in a large skillet over medium heat.
3. Add the chicken breasts and cook until golden brown and cooked through, about 5-6 minutes per side. Remove the chicken from the skillet and set aside.
4. In the same skillet, add the white wine, chicken broth, lemon juice, and capers. Bring to a simmer and cook until the sauce has thickened slightly.
5. Return the chicken to the skillet, spoon the sauce over the chicken, and garnish with fresh parsley.

Chicken Cordon Bleu

Ingredients:

• 4 boneless, skinless chicken breasts
• 4 slices low FODMAP ham
• 4 slices low FODMAP Swiss cheese
• 1/2 cup gluten-free breadcrumbs
• 1/4 cup grated Parmesan cheese
• 1 tsp dried thyme
• Salt and pepper to taste
• 1 egg, beaten
• 2 tbsp garlic-infused oil

Instructions:

1. Preheat your oven to 375°F (190°C).
2. Butterfly the chicken breasts by slicing them horizontally, almost all the way through. Open them up like a book.
3. Place a slice of ham and a slice of Swiss cheese on one half of each chicken breast, then fold the other half over to close.
4. In a shallow bowl, mix the gluten-free breadcrumbs, Parmesan cheese, thyme, salt, and pepper.
5. Dip each stuffed chicken breast in the beaten egg, then coat with the breadcrumb mixture, pressing gently to adhere.
6. Heat the garlic-infused oil in a large oven-safe skillet over medium heat.
7. Add the chicken breasts and cook until golden brown, about 3-4 minutes per side.
8. Transfer the skillet to the preheated oven and bake for 20-25 minutes or until the chicken is cooked through and the internal temperature reaches 165°F (74°C).

Coq au Vin

Ingredients:

• 4 boneless, skinless chicken thighs
• Salt and pepper to taste
• 2 tbsp garlic-infused oil
• 4 slices bacon, chopped
• 1 carrot, chopped
• 1 cup red wine (ensure it’s low FODMAP)
• 1 cup chicken broth
• 1 tbsp tomato paste
• 1 tsp dried thyme
• 1 bay leaf
• 2 tbsp fresh parsley, chopped

Instructions:

1. Season the chicken thighs with salt and pepper.
2. Heat the garlic-infused oil in a large Dutch oven over medium heat.
3. Add the bacon and cook until crispy. Remove the bacon with a slotted spoon and set aside.
4. In the same Dutch oven, add the chicken thighs and cook until browned on all sides. Remove the chicken and set aside.
5. Add the carrot to the Dutch oven and cook until softened.
6. Pour in the red wine, chicken broth, tomato paste, thyme, and bay leaf. Stir well to combine.
7. Return the chicken and bacon to the Dutch oven, bring to a simmer, then reduce the heat to low.
8. Cover and let it cook for 25-30 minutes or until the chicken is tender and cooked through.
9. Garnish with fresh parsley before serving.

Comfort Food Classics

Nothing beats the warmth and familiarity of comfort food. These low FODMAP chicken recipes bring back memories of home-cooked meals without the digestive discomfort.

Chicken Pot Pie

Ingredients:

• 2 boneless, skinless chicken breasts, diced
• 2 tbsp garlic-infused oil
• 1 carrot, diced
• 1/2 cup green beans
• 1/2 cup chicken broth
• 1/2 cup low FODMAP milk (e.g., almond or lactose-free milk)
• 1 tbsp gluten-free flour
• 1 tsp dried thyme
• Salt and pepper to taste
• 1 gluten-free pie crust

Instructions:

1. Preheat your oven to 375°F (190°C).
2. Heat the garlic-infused oil in a large skillet over medium heat.
3. Add the diced chicken and cook until browned and cooked through. Remove the chicken from the skillet and set aside.
4. In the same skillet, add the carrot and green beans. Cook until tender.
5. Sprinkle the gluten-free flour over the vegetables and stir to coat.
6. Pour in the chicken broth and milk, stirring continuously until the mixture thickens.
7. Add the thyme, salt, and pepper. Stir well to combine.
8. Return the chicken to the skillet and mix well.
9. Transfer the chicken and vegetable mixture to a pie dish and top with the gluten-free pie crust.
10. Bake for 25-30 minutes or until the crust is golden brown.

Chicken Noodle Soup

Ingredients:

• 2 boneless, skinless chicken breasts, diced
• 2 tbsp garlic-infused oil
• 1 carrot, diced
• 1/2 cup green beans
• 4 cups chicken broth
• 1 cup gluten-free noodles
• 1 tsp dried thyme
• Salt and pepper to taste

Instructions:

1. Heat the garlic-infused oil in a large pot over medium heat.
2. Add the diced chicken and cook until browned and cooked through.
3. Add the carrot and green beans to the pot and cook until tender.
4. Pour in the chicken broth and bring to a boil.
5. Add the gluten-free noodles, thyme, salt, and pepper. Stir well to combine.
6. Reduce the heat to low and let it simmer for 10-15 minutes or until the noodles are cooked through.

Chicken and Rice Casserole

Ingredients:

• 2 boneless, skinless chicken breasts, diced
• 2 tbsp garlic-infused oil
• 1 carrot, diced
• 1/2 cup green beans
• 1 cup cooked rice
• 1/2 cup chicken broth
• 1/2 cup low FODMAP milk (e.g., almond or lactose-free milk)
• 1 tbsp gluten-free flour
• 1 tsp dried thyme
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 375°F (190°C).
2. Heat the garlic-infused oil in a large skillet over medium heat.
3. Add the diced chicken and cook until browned and cooked through. Remove the chicken from the skillet and set aside.
4. In the same skillet, add the carrot and green beans. Cook until tender.
5. Sprinkle the gluten-free flour over the vegetables and stir to coat.
6. Pour in the chicken broth and milk, stirring continuously until the mixture thickens.
7. Add the thyme, salt, and pepper. Stir well to combine.
8. Return the chicken to the skillet and mix well.
9. Transfer the chicken and vegetable mixture to a casserole dish and top with the cooked rice.
10. Bake for 20-25 minutes or until heated through.

International Flavors

Explore the world of flavors with these international-inspired low FODMAP chicken recipes. From Mexican fajitas to Indian tikka masala, these dishes will take your taste buds on a global adventure.

Chicken Fajitas

Ingredients:

• 2 boneless, skinless chicken breasts, sliced
• 2 tbsp garlic-infused oil
• 1 red bell pepper, sliced
• 1 green bell pepper, sliced
• 1 tsp ground cumin
• 1 tsp paprika
• 1/2 tsp chili powder (ensure it’s low FODMAP)
• Salt and pepper to taste
• 1 lime, juiced
• Gluten-free tortillas, for serving

Instructions:

1. Heat the garlic-infused oil in a large skillet over medium heat.
2. Add the sliced chicken and cook until browned and cooked through. Remove the chicken from the skillet and set aside.
3. In the same skillet, add the bell peppers and cook until tender.
4. Add the cumin, paprika, chili powder, salt, and pepper to the skillet. Stir well to combine.
5. Return the chicken to the skillet, pour the lime juice over the chicken and vegetables, and stir well.
6. Cook for an additional 2-3 minutes until everything is well combined and heated through.
7. Serve with gluten-free tortillas.

Chicken Tikka Masala

Ingredients:

• 2 boneless, skinless chicken breasts, diced
• 2 tbsp garlic-infused oil
• 1 tbsp grated ginger
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1 tsp paprika
• 1/2 tsp turmeric
• 1/2 tsp garam masala
• 1 can (14 oz) crushed tomatoes (ensure it’s low FODMAP)
• 1/2 cup coconut milk
• Salt and pepper to taste
• Fresh cilantro, chopped, for garnish

Instructions:

1. Heat the garlic-infused oil in a large skillet over medium heat.
2. Add the diced chicken and cook until browned and cooked through. Remove the chicken from the skillet and set aside.
3. In the same skillet, add the grated ginger and cook until fragrant.
4. Add the cumin, coriander, paprika, turmeric, and garam masala to the skillet. Stir well to combine.
5. Pour in the crushed tomatoes and coconut milk. Stir well to combine.
6. Return the chicken to the skillet and bring to a simmer.
7. Reduce the heat to low and let it cook for 15-20 minutes or until the sauce has thickened.
8. Season with salt and pepper to taste.
9. Garnish with fresh cilantro before serving.

Teriyaki Chicken

Ingredients:

• 2 boneless, skinless chicken breasts, sliced
• 2 tbsp garlic-infused oil
• 1/4 cup gluten-free soy sauce
• 2 tbsp rice vinegar
• 2 tbsp brown sugar
• 1 tbsp grated ginger
• 1 tsp sesame oil
• Sesame seeds, for garnish

Instructions:

1. Heat the garlic-infused oil in a large skillet over medium heat.
2. Add the sliced chicken and cook until browned and cooked through.
3. In a small bowl, mix the soy sauce, rice vinegar, brown sugar, grated ginger, and sesame oil.
4. Pour the teriyaki sauce over the chicken in the skillet and stir well to combine.
5. Cook for an additional 2-3 minutes until the sauce has thickened slightly.
6. Garnish with sesame seeds before serving.

Healthy and Light

These low FODMAP chicken recipes are perfect for those looking for lighter, healthier options without sacrificing flavor.

Grilled Chicken Salad

Ingredients:

• 2 boneless, skinless chicken breasts
• 2 tbsp olive oil
• 1 tsp dried oregano
• Salt and pepper to taste
• 4 cups mixed greens
• 1 cucumber, sliced
• 1/2 cup cherry tomatoes, halved
• 2 tbsp balsamic vinaigrette (ensure it’s low FODMAP)

Instructions:

1. Preheat your grill or grill pan to medium-high heat.
2. Brush the chicken breasts with olive oil and season with oregano, salt, and pepper.
3. Grill the chicken for 6-7 minutes per side or until cooked through and the internal temperature reaches 165°F (74°C).
4. Let the chicken rest for a few minutes before slicing.
5. In a large bowl, combine the mixed greens, cucumber, and cherry tomatoes.
6. Top the salad with sliced grilled chicken and drizzle with balsamic vinaigrette.

Chicken and Vegetable Skewers

Ingredients:

• 2 boneless, skinless chicken breasts, cut into chunks
• 1 red bell pepper, cut into chunks
• 1 green bell pepper, cut into chunks
• 1 zucchini, cut into chunks
• 2 tbsp olive oil
• 1 tsp dried thyme
• Salt and pepper to taste

Instructions:

1. Preheat your grill or grill pan to medium-high heat.
2. Thread the chicken chunks, bell pepper chunks, and zucchini chunks onto skewers.
3. Brush the skewers with olive oil and season with thyme, salt, and pepper.
4. Grill the skewers for 8-10 minutes or until the chicken is cooked through and the vegetables are tender.
5. Let the skewers rest for a few minutes before serving.

Chicken Lettuce Wraps

Ingredients:

• 2 boneless, skinless chicken breasts, diced
• 2 tbsp garlic-infused oil
• 1 tbsp grated ginger
• 1 tbsp gluten-free soy sauce
• 1 tbsp rice vinegar
• 1 tsp sesame oil
• 1 head of lettuce, leaves separated
• Sesame seeds, for garnish

Instructions:

1. Heat the garlic-infused oil in a large skillet over medium heat.
2. Add the diced chicken and cook until browned and cooked through.
3. In a small bowl, mix the grated ginger, soy sauce, rice vinegar, and sesame oil.
4. Pour the sauce over the chicken in the skillet and stir well to combine.
5. Cook for an additional 2-3 minutes until the sauce has thickened slightly.
6. Spoon the chicken mixture onto the lettuce leaves and garnish with sesame seeds before serving.

Tips for Cooking Low FODMAP

Cooking low FODMAP meals requires a bit of planning and knowledge. Here are some tips to help you succeed:

Choosing the Right Ingredients

• Proteins: Opt for lean proteins like chicken, turkey, fish, and tofu. Ensure they are not marinated or seasoned with high FODMAP ingredients.
• Vegetables: Stick to low FODMAP vegetables like bell peppers, carrots, green beans, zucchini, and cucumbers. Avoid high FODMAP vegetables like garlic, onions, and mushrooms.
• Grains: Choose gluten-free grains like quinoa, rice, and gluten-free pasta. Avoid wheat, barley, and rye.
• Fruits: Opt for low FODMAP fruits like strawberries, blueberries, grapes, and melon. Avoid high FODMAP fruits like apples, pears, and mangoes.
• Dairy: Use low FODMAP dairy alternatives like lactose-free milk, almond milk, or coconut milk. Avoid regular milk and high-lactose cheeses.

Cooking Techniques

• Grilling: Grilling is a great way to cook chicken and vegetables without adding extra oils or sauces.
• Baking: Baking chicken in the oven is a healthy and easy cooking method. You can also bake vegetables and casseroles.
• Sautéing: Sautéing chicken and vegetables in a small amount of garlic-infused oil or olive oil is a quick and flavorful cooking method.
• Slow Cooking: Slow cooking chicken and vegetables in a crockpot allows the flavors to meld together and creates a tender and juicy dish.

Substitutions and Alternatives

• Garlic and Onion: Use garlic-infused oil or onion-infused oil instead of fresh garlic or onions. These oils provide the flavor without the FODMAPs.
• Dairy: Substitute regular milk with lactose-free milk, almond milk, or coconut milk. Use lactose-free cheese or hard cheeses like Parmesan, which are lower in lactose.
• Sweeteners: Use maple syrup, brown sugar, or stevia instead of high FODMAP sweeteners like honey or high-fructose corn syrup.

FAQs

Before we wrap up, let’s address some frequently asked questions about low FODMAP chicken recipes.

What is the best way to store low FODMAP chicken recipes?

Low FODMAP chicken recipes can be stored in the refrigerator for up to 3-4 days in an airtight container. Ensure the chicken is cooled before storing to prevent bacterial growth. For longer storage, you can freeze the dishes for up to 2-3 months. Thaw them in the refrigerator overnight before reheating.

Can I freeze low FODMAP chicken dishes?

Yes, you can freeze low FODMAP chicken dishes. Place the cooled chicken dish in an airtight container or freezer bag, label it with the date, and freeze for up to 2-3 months. Thaw in the refrigerator overnight before reheating to ensure the best quality and safety.

How do I know if a recipe is truly low FODMAP?

To ensure a recipe is truly low FODMAP, check the ingredient list for any high FODMAP foods. Use reliable resources like the Monash University FODMAP app to verify the FODMAP content of ingredients. Be cautious of hidden FODMAPs in processed foods, sauces, and seasonings.

What are some common mistakes to avoid in a low FODMAP diet?

Common mistakes in a low FODMAP diet include:

• Not reading labels: Always read food labels to ensure there are no hidden FODMAPs.
• Overconsuming low FODMAP foods: Even low FODMAP foods can cause symptoms if consumed in large quantities.
• Not reintroducing FODMAPs: After the elimination phase, it’s essential to reintroduce FODMAPs to identify your personal tolerance levels.
• Not consulting a healthcare professional: Always consult with a dietitian or healthcare professional for personalized advice and guidance.

Can I still enjoy spicy foods on a low FODMAP diet?

Yes, you can still enjoy spicy foods on a low FODMAP diet. However, be cautious of spicy sauces and seasonings that may contain high FODMAP ingredients like garlic or onion. Opt for pure spices like cayenne pepper, chili powder, or paprika to add heat to your dishes.

Are there any low FODMAP snacks I can pair with these chicken recipes?

Yes, there are plenty of low FODMAP snacks you can pair with these chicken recipes. Some options include:

• Rice cakes with almond butter
• Carrot and cucumber sticks with hummus
• Lactose-free yogurt with mixed berries
• Gluten-free crackers with lactose-free cheese

Conclusion

Embarking on a low FODMAP diet doesn’t mean you have to sacrifice flavor or variety. With these 30 delicious low FODMAP chicken recipes, you can enjoy a wide range of dishes that are both tasty and gentle on your digestive system. From easy weeknight dinners to gourmet delights, comfort food classics, international flavors, and healthy and light options, there’s something for everyone.

Remember, the key to success on a low FODMAP diet is to choose the right ingredients, use appropriate cooking techniques, and make smart substitutions. Always consult with a healthcare professional for personalized advice and guidance.

Happy cooking, and bon appétit!

for more chicken recipes

For more detailed information on the low FODMAP diet and a comprehensive list of low and high FODMAP foods, you can refer to the Monash University FODMAP website. This resource provides scientifically validated information and tools to help you navigate the diet effectively.