20 Low FODMAP chicken recipes

Are you tired of plain grilled chicken and in need of some delicious low FODMAP chicken recipes? Then this article is for you. 

The low FODMAP diet can be bland and sometimes, it may be hard to think of some cooking inspiration. 

This article will provide you with 20 low FODMAP chicken recipes and some tips for low FODMAP chicken seasonings and marinades.

LOW FODMAP CHICKEN RECIPES

When it comes to chicken, it is well-known in different cuisines all around the world. It is also a good source of protein. 

We collected 20 low FODMAP chicken recipes for you. The recipes are divided into the next sections:

• Chicken breast recipes
• Chicken thigh recipes
• Chicken pasta recipes    
• Chicken salad recipes    
• Lemon chicken recipes

LOW FODMAP CHICKEN BREAST RECIPES

Chicken breasts are the leanest part of the chicken (1). They are one of the most popular chicken cuts as they are easy to prepare and quickly cooked.  

We have gathered up following low FODMAP chicken breast recipes:

• Low FODMAP Tandoori chicken
• Low FODMAP cilantro lime quinoa with chicken
• Low FODMAP chicken pot pie
• Homemade chicken nuggets with zesty ketchup

LOW FODMAP CHICKEN THIGH RECIPES

Chicken thighs contain more fat than chicken breast and are more flavourful and juicy (2). 

However, in these recipes, you can easily replace chicken thighs with chicken breasts if you prefer a lighter meal.

Here is the list of low FODMAP chicken thigh recipes: 

• Low FODMAP sesame chicken
• Low FODMAP chicken fajita bowls
• Low FODMAP Moroccan chicken
• Low FODMAP Peri Peri chicken
• Low FODMAP curry chicken and potatoes
• Low FODMAP chicken Tikka Masala

LOW FODMAP CHICKEN PASTA RECIPES

Pasta is a convenient dish and adding chicken as a protein source and some vegetables can make it a balanced meal. 

Ensure that you use low FODMAP pasta, as traditionally made wheat pasta is high FODMAP.

There are still many low FODMAP pasta options e.g. gluten-free pasta and quinoa pasta.

Here are some low FODMAP chicken pasta recipes:

• Low FODMAP spaghetti with chicken and cherry tomatoes
• Instant pot low FODMAP tomato-basil pasta
• Fody’s low FODMAP lasagna soup

LOW FODMAP CHICKEN SALAD RECIPES

If you are looking for a high fibre and high protein meal, have a look at these low FODMAP chicken salad recipes.

Here are some low FODMAP chicken salad recipes to try:

• Low FODMAP Chinese chicken salad
• Low FODMAP chicken and grape salad
• Low FODMAP Cobb salad

LOW FODMAP LEMON CHICKEN RECIPES

In case you are looking for some freshness in the meal, some lemon chicken recipes. 

Here is the list of low FODMAP lemon chicken recipes: 

• Low FODMAP lemon chicken and rice
• Low FODMAP spiced lemon chicken
• Low FODMAP Greek lemon chicken soup
• Low FODMAP lemon roasted chicken

LOW FODMAP CHICKEN SEASONING

When following a low FODMAP diet, the food doesn’t have to be bland. 

You can use a variety of low FODMAP spices (e.g. turmeric and paprika) and low FODMAP herbs (e.g. parsley and thyme) to season the chicken. 

The most common spices that are used for seasoning the chicken and you should avoid on the low FODMAP diet are garlic and onion (fresh or powdered). Both of them are high in fructans which is a type of FODMAP and can cause you symptoms (3).

Also, pay attention to chicken spice mixes as most commercially available mixes contain garlic and onion and are therefore high FODMAP. 

You can also purchase certified low FODMAP spice mixes by brands:

• Fody
• Smoke N Sanity
• Pincha Salt
• Pantori
• The Black Market
• Corona
• Mingle

LOW FODMAP CHICKEN MARINADE

A marinade is a mixture of different spices, herbs, and oil or vine. Meat is supposed to be soaked in the marinade before we cook it. Marinated meat is softer and more flavourful.

To make a low FODMAP marinade, you don’t have to avoid onion and garlic completely. You can use fresh chunks of garlic and onion in the marinade and remove them before cooking the meat. That way you will get out its flavour and no FODMAPs. 

Instead of chunks, you can also use garlic-infused or onion-infused oil.

IS FRIED CHICKEN LOW FODMAP?

Fried chicken prepared at home can be low FODMAP. 

Even though we prepare the chicken with flour and breadcrumbs or cereals which contain FODMAPs, the quantity we use is small enough to make it still low FODMAP.

Fried chicken in restaurants or shops may not be low FODMAP due to seasoning. The most common high FODMAP ingredient is garlic.

However, even low FODMAP fried chicken can still cause symptoms due to the fat content. A high-fat meal prolongs transit time through the gastrointestinal tract, which IBS patients experience as fullness, bloating, and nausea (4, 5).

SUMMARY

Chicken can be prepared in many different ways and following a low FODMAP diet doesn’t have to hold you back. Above you got ideas for 20 different ways of cooking the chicken, so get creative! 

When seasoning your dish just pay attention to avoid garlic and onion or spice mixes that contain them. 

Written by Barbara Lešnik, Student Dietitian, ​​reviewed by Serena Bansal Registered Dietitian BSc Hons and Kirsten Jackson Consultant Dietitian BSc Hons, RD, PG Cert