If you’re struggling with irritable bowel syndrome (IBS) or other gastrointestinal disorders, hopefully, you’re aware of what is causing your tummy troubles.
You should know that certain types of carbohydrates are hard for some people to digest. The solution is to eliminate these gut irritants by following a low-FODMAP diet. The acronym FODMAP stands for a class of carbohydrates that may be difficult for you tp digest.
Following a low-FODMAP diet can be challenging, especially if you’re planning meals for the whole family to enjoy. And many store-bought short cuts, like condiments, sauces, and dressings you use to make weeknight dishes quick and easy yet tasty can’t be used in your special diet.
Since chicken is so versatile, our list of low FODMAP chicken recipes can give you an almost endless repertoire of dinner ideas that will please the whole family.
1. Zesty Lemon Chicken Rice
Perfect for a busy weeknight, this super-easy main dish is made with only 7 ingredients and is ready in about 30 minutes. The challenge of flavoring without the addition of high-FODMAP garlic and onion is met with layering fresh Italian herbs and zesty lemon juice.
Rice is generally a low-FODMAP food, so you can use basmati, brown, red, or white rice. Serve with a simple romaine salad or steamed green beans.
2. Low FODMAP Chicken Curry
This dish takes some preparation but the taste and nutrition are well worth it. It’s chock-full of healthy ingredients like carrots, sweet potatoes, spinach, diced tomatoes, and red bell peppers. It’s seasoned with cumin, turmeric, coriander, and ground ginger.
Use the tops of spring onions to avoid FODMAPS. The diced chicken is cooked and seasoned separately from the other ingredients. Serve over basmati rice.
3. Easy Baked Bruschetta Chicken
The perfect main dish to show off your summer garden, Baked Bruschetta Chicken is topped with fresh herbs like basil and chopped Roma tomatoes, and mozzarella cheese. It’s a delicious spin-off of the classic Italian appetizer.
The hardest part of preparing this dish is filleting the chicken breast, and some grocery stores sell them already cut into fillets. Once it’s put together, the oven does the rest of the work.
4. Crunchy Low FODMAP Chicken Salad
This yummy chicken salad is perfect for lunch on a summer day. Begin by stirring up a tangy dressing made with dairy-free mayonnaise, lemon juice, and dijon mustard, and then add cooked cubed chicken breast.
Chopped red grapes add healthy antioxidants and celery and pecans add crunch. Serve on a bed of lettuce.
5. Marinated Maple-Peanut Sesame Chicken Tenders
This simple low-FODMAP recipe is much easier to make than it sounds. It only involves whisking together peanut butter, soy sauce, sesame oil, ground ginger, maple syrup, and sesame seeds.
The peanut butter adds extra protein as well as flavor. Make the marinade in the morning, and it will be ready for tossing in raw chicken tenders in the evening. Serve over a salad, rice, or vermicelli noodles.
6. One-Pan Chicken Stir Fry
This low FODMAP “stir fry” recipe is actually a one-pan dish cooked on a baking sheet in a 425-degree oven. Chopped red peppers, broccoli, pineapple, and carrots create a healthy rainbow of color and flavors.
The chicken pieces are smothered in a tasty mixture of teriyaki sauce and sesame ginger sauce. Half of the mixture is reserved for topping when the dish is done. Sprinkle with garlic-infused olive oil before baking.
7. Spanish-Style Chicken and Rice Casserole
Like most casseroles, this one looks much more involved than it is. Made popular in the 1950s, most casseroles aren’t very IBS-friendly.
That changes with this Spanish-style casserole that features boneless skinless chicken breasts, fire-roasted canned tomatoes, long-grain brown rice, fresh spinach leaves, and grated parmesan or cheddar.
Cumin, chili powder, and oregano add a zingy flavor. Look for a chicken broth to use that doesn’t contain garlic or onions.
8. Easy FODMAP-Friendly Chicken Fajitas
The secret to these tasty low-FODMAP fajitas is in a tangy marinade made with spices like cumin and dried oregano and the juice of a fresh lime.
The chicken strips are added and allowed to marinate for a few hours or overnight. Before sauteing the chicken strips in oil, add a sliced red bell pepper for fresh crunch. Serve the fajitas in gluten-free wraps.
9. Low FODMAP Chicken Stir Fry
A simple stir fry is always a welcome option for a quick, easy, and nutritious dinner on a busy weeknight. Like most stir-fries, this one is packed with protein-rich meat, tender veggies, and savory spices.
But unlike other stir-fries, it doesn’t include ingredients high in FODMAPS like legumes, garlic, and onions. Red bell peppers, carrots, and scallions are used instead with a flavoring of soy sauce and fresh-grated ginger.
10. Chipotle-Style Chicken Burrito Bowl
Bring the fun and flavor of a Chipotle restaurant into your kitchen with this multi-step recipe for a Chicken Burrito Bowl. The chicken is marinated overnight in a mixture of tomato paste, garlic and shallot-infused oils, and low FODMAP taco seasoning.
The chicken is cooked on a grill or in a skillet, cut into small pieces, and served over Cilantro Lime Rice (directions included.) Add an array of colorful garnishes.
11. Crispy Whole Roasted Chicken
The secret to this delicious whole-roasted chicken is a savory homemade brine and herb rub. The recipe calls for using a prepackaged low FODMAP vegetable stock, but directions are given to make your own.
Spices used include dried rosemary, dried thyme, and peppercorns. Served with low-FODMAP sides, this roasted bird is perfect for a holiday dinner. If preferred, turkey, also FODMAP-friendly, can be substituted.
12. Hearty Low FODMAP Chicken Stew
Chilly days call for comfort foods like soups and stews. Fortunately, when vegetables are cooked, the carbs that cause tummy discomfort are eliminated.
Vegetables like baby carrots, baby potatoes, rainbow chard, and diced boneless, skinless chicken are in this Low FODMAP Chicken Stew recipe. Gluten-free chicken stock is used to prepare this delicious stew.
13. Spiced Moroccan Chicken
Especially good with bone-in chicken thighs, Spiced Moroccan Chicken can be cooked in the oven or on the grill. You can also use any cut of skin-on chicken or even a whole one.
The skin-on helps lock in juices. Prepare ahead so the chicken can marinate overnight in a marinade made with low-FODMAP garlic-infused olive oil and paprika, cumin, coriander, ginger, cinnamon, turmeric, and cayenne pepper.
14. Homemade Chicken Fritters 3 Ways
This recipe for Chicken Fritters gives you a basic recipe and 2 ways to have fun by creating Cordon Bleu and Jalapeno Poppers Fritters by adding different ingredients to the basic fritter dough.
The basic fritters are made with chicken tenderloins, mayonnaise, and gluten-free flour. They are easy to customize with the suggested ingredients or with your own ideas. They’re seared rather than deep-fried, which makes them even healthier.
15. FODMAP-Friendly Chicken Marsala
This recipe is low-carb, paleo-friendly, and gluten-free. But its versatility doesn’t stop there. Options and substitutions let you personalize it for your own needs.
If Marsala wine violates your FODMAP restrictions, simply use your favorite dry white wine. And if lactose isn’t a problem for you, go ahead and use whole milk instead of almond milk. You can also substitute extra-virgin olive oil for garlic-infused oil.
16. Balsamic Chicken and Green Beans Skillet Dinner
This super-easy skillet dinner with green beans will taste like you spent much more time preparing it than you actually do.
The secret is the yummy sauce made with balsamic vinegar, garlic-infused oil, maple syrup, dijon mustard, and crushed red pepper flakes. It will be ready in 30 minutes and you’ll only have one pan to clean.
17. Healthy Sesame Chicken
A few changes to a regular sesame chicken recipe make this Healthy Sesame Chicken dish low-FODMAP. Simply use gluten-free flour, cook the chicken strips in canola oil, and use reduced-sodium soy sauce or gluten-free tamari.
This quick-to-fix dish goes from stovetop to table in just 20 minutes. Serve with steamed rice, red bell peppers, and broccoli florets.
Summary
Chicken is naturally low in FODMAPS, a class of carbs responsible for digestive problems like IBS. Chicken is also a very versatile meat, as you will see with this list of low FODMAP chicken recipes. Stews, salads, one pan, skillet dinners, and more are perfect for healthy dinners that don’t require a lot of time.