18 Delicious Low FODMAP Chicken Recipes Healthy

Mouthwatering chicken dishes that are both delicious and low in FODMAPs? Yes, please! If you’re navigating a sensitive stomach without sacrificing flavor, you’re in the right place. Our roundup of 18 healthy chicken recipes promises to keep your meals exciting and your tummy happy. From cozy comfort foods to quick weeknight dinners, there’s something here for every home cook. Let’s dive in!

Grilled Lemon Herb Chicken

Kicking off the grilling season with a dish that never fails to impress, I’m sharing my go-to recipe for Grilled Lemon Herb Chicken. It’s a staple in my household, especially during these warm months when the grill is practically an extension of my kitchen. The combination of zesty lemon and aromatic herbs brings a refreshing twist to the classic grilled chicken, making it perfect for any backyard gathering or a simple family dinner.

Ingredients

• For the marinade:
  • 1/2 cup olive oil
  • 1/4 cup fresh lemon juice
  • 2 tbsp minced garlic
  • 1 tbsp dried oregano
  • 1 tbsp dried thyme
  • 1 tsp salt
  • 1/2 tsp black pepper
• For the chicken:
  • 4 boneless, skinless chicken breasts

Instructions

1. In a large bowl, whisk together olive oil, lemon juice, minced garlic, oregano, thyme, salt, and black pepper to create the marinade.
2. Add the chicken breasts to the marinade, ensuring each piece is thoroughly coated. Cover and refrigerate for at least 2 hours, or overnight for deeper flavor.
3. Preheat your grill to medium-high heat (about 375°F to 400°F) before placing the chicken on the grates.
4. Grill the chicken for 6-7 minutes on each side, or until the internal temperature reaches 165°F. Avoid flipping more than once to get those perfect grill marks.
5. Let the chicken rest for 5 minutes before slicing to retain its juices.

You’ll love how the chicken turns out juicy on the inside with a slightly charred, herbaceous crust. Serve it over a bed of quinoa or alongside a crisp salad for a meal that’s as nutritious as it is delicious.

Low FODMAP Chicken Stir Fry

Whenever I’m in need of a quick, gut-friendly meal that doesn’t skimp on flavor, I turn to this Low FODMAP Chicken Stir Fry. It’s a dish that’s become a staple in my kitchen, especially on those busy weeknights when time is of the essence but I still want something nutritious and delicious.

Ingredients

• For the chicken: 1 lb boneless, skinless chicken breasts, cut into thin strips
• For the vegetables: 1 cup carrots, julienned, 1 cup bell peppers, sliced, 1 cup zucchini, sliced
• For the sauce: 2 tbsp garlic-infused olive oil, 2 tbsp soy sauce (gluten-free), 1 tbsp maple syrup, 1 tsp ginger, grated
• For cooking: 2 tbsp olive oil

Instructions

1. Heat 2 tbsp olive oil in a large skillet or wok over medium-high heat until shimmering, about 1 minute.
2. Add the chicken strips to the skillet, spreading them out in a single layer. Cook for 5-6 minutes, turning once, until golden brown and cooked through. Tip: Don’t overcrowd the pan to ensure each piece gets a nice sear.
3. Remove the chicken from the skillet and set aside on a plate.
4. In the same skillet, add the garlic-infused olive oil, then toss in the carrots, bell peppers, and zucchini. Stir-fry for 4-5 minutes until the vegetables are tender-crisp. Tip: Keep the heat high to get a slight char on the veggies for extra flavor.
5. Return the chicken to the skillet with the vegetables.
6. In a small bowl, whisk together the soy sauce, maple syrup, and grated ginger. Pour the sauce over the chicken and vegetables, stirring to coat everything evenly. Cook for another 2 minutes until everything is heated through. Tip: The sauce will thicken slightly as it cooks, so keep an eye on it to prevent burning.

Delightfully simple yet packed with flavor, this stir fry offers a perfect balance of tender chicken and crisp vegetables, all coated in a savory-sweet sauce. Serve it over a bed of steamed rice or quinoa for a complete meal that’s sure to satisfy.

Chicken and Rice Soup

Back when I was a kid, my grandma would whip up a pot of chicken and rice soup whenever I felt under the weather. It’s the kind of dish that feels like a warm hug, and today, I’m sharing my version of this comforting classic.

Ingredients

• For the broth:
  • 1 whole chicken (about 3-4 lbs)
  • 8 cups water
  • 1 tbsp salt
  • 2 bay leaves
• For the soup:
  • 1 cup long-grain white rice
  • 2 carrots, diced
  • 2 celery stalks, diced
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 1 tbsp olive oil
  • Salt and pepper to taste

Instructions

1. In a large pot, combine the chicken, water, salt, and bay leaves. Bring to a boil over high heat, then reduce to a simmer and cook for 1 hour, skimming any foam that rises to the top.
2. Remove the chicken from the pot and let it cool slightly. Shred the meat, discarding the skin and bones. Tip: Save the bones to make stock another day!
3. In the same pot, heat olive oil over medium heat. Add the carrots, celery, onion, and garlic, cooking until softened, about 5 minutes.
4. Return the shredded chicken to the pot and add the rice. Pour in enough of the reserved broth to cover everything by about an inch. Bring to a simmer and cook until the rice is tender, about 20 minutes. Tip: Stir occasionally to prevent the rice from sticking.
5. Season with salt and pepper to taste. Tip: Let the soup sit for 10 minutes off the heat before serving to allow the flavors to meld.

Ultimate comfort in a bowl, this chicken and rice soup has a creamy texture from the rice and a rich flavor from the homemade broth. Serve it with a sprinkle of fresh parsley or a squeeze of lemon for a bright finish.

Baked Garlic Parmesan Chicken

Unbelievably easy yet impressively flavorful, this Baked Garlic Parmesan Chicken has become a staple in my kitchen, especially on those busy weeknights when I crave something delicious without the fuss. I remember the first time I whipped this up, thinking it was too good to be true, but here we are, and it’s still a family favorite.

Ingredients

• For the chicken: 4 boneless, skinless chicken breasts, 1/2 cup grated Parmesan cheese, 1/2 cup mayonnaise, 1 tsp garlic powder, 1/2 tsp salt, 1/4 tsp black pepper
• For the topping: 1/2 cup breadcrumbs, 1/4 cup grated Parmesan cheese, 1 tbsp melted butter, 1/2 tsp dried basil, 1/2 tsp dried oregano

Instructions

1. Preheat your oven to 375°F (190°C) and lightly grease a baking dish.
2. In a bowl, mix together 1/2 cup grated Parmesan cheese, mayonnaise, garlic powder, salt, and black pepper until well combined.
3. Coat each chicken breast evenly with the Parmesan mixture and place them in the prepared baking dish. Tip: For extra flavor, let the chicken marinate in this mixture for 30 minutes before baking.
4. In another bowl, combine breadcrumbs, 1/4 cup grated Parmesan cheese, melted butter, dried basil, and dried oregano for the topping.
5. Sprinkle the breadcrumb mixture evenly over the chicken breasts. Tip: Press the topping lightly onto the chicken to help it adhere better during baking.
6. Bake in the preheated oven for 25-30 minutes, or until the chicken is cooked through and the topping is golden brown. Tip: Use a meat thermometer to ensure the chicken has reached an internal temperature of 165°F (74°C).

Zesty and golden, this Baked Garlic Parmesan Chicken comes out perfectly juicy with a crispy, flavorful topping every time. Serve it alongside a fresh salad or over a bed of pasta for a meal that feels anything but ordinary.

Low FODMAP Chicken Curry

Perfect for those evenings when you’re craving something comforting yet mindful of your digestion, this Low FODMAP Chicken Curry has become a staple in my kitchen. It’s a dish that proves you don’t have to compromise on flavor for the sake of your gut health, and I love how it brings a little warmth to any table.

Ingredients

• For the curry:
• 1.5 lbs boneless, skinless chicken thighs, cut into 1-inch pieces
• 2 tbsp garlic-infused olive oil
• 1 cup carrots, diced
• 1 cup green bell pepper, diced
• 2 tbsp curry powder
• 1 tsp ground turmeric
• 1 can (13.5 oz) coconut milk
• 1 cup low FODMAP chicken broth
• 1 tbsp lime juice
• Salt to taste

Instructions

1. Heat the garlic-infused olive oil in a large skillet over medium heat until shimmering, about 2 minutes.
2. Add the chicken pieces to the skillet, seasoning lightly with salt. Cook until the chicken is no longer pink on the outside, about 5 minutes, stirring occasionally.
3. Add the diced carrots and green bell pepper to the skillet. Cook for another 5 minutes, until the vegetables begin to soften.
4. Sprinkle the curry powder and ground turmeric over the chicken and vegetables. Stir well to coat everything evenly, cooking for 1 minute to toast the spices.
5. Pour in the coconut milk and chicken broth, stirring to combine. Bring the mixture to a simmer, then reduce the heat to low. Cover and let it cook for 20 minutes, stirring occasionally.
6. After 20 minutes, remove the lid and stir in the lime juice. Taste and adjust salt if necessary. Let it simmer uncovered for another 5 minutes to slightly thicken the sauce.

This curry is wonderfully creamy with a balance of warmth from the spices and a hint of brightness from the lime. Serve it over a bed of steamed rice or with a side of gluten-free naan for a complete meal that’s sure to satisfy.

Chicken and Spinach Pasta

How many times have I found myself staring into the fridge at 5 PM, wondering what to make for dinner that’s both quick and satisfying? Too many to count. That’s how this Chicken and Spinach Pasta came to be—a dish born out of necessity but loved for its simplicity and flavor.

Ingredients

• For the pasta:
  • 8 oz penne pasta
  • 4 quarts water
  • 1 tbsp salt
• For the chicken:
  • 1 lb chicken breast, cubed
  • 1 tbsp olive oil
  • 1/2 tsp salt
  • 1/4 tsp black pepper
• For the sauce:
  • 2 tbsp olive oil
  • 3 garlic cloves, minced
  • 1/2 cup heavy cream
  • 1/2 cup chicken broth
  • 2 cups fresh spinach
  • 1/2 cup grated Parmesan cheese
  • 1/4 tsp red pepper flakes

Instructions

1. Bring 4 quarts of water to a boil in a large pot. Add 1 tbsp salt and 8 oz penne pasta. Cook for 11 minutes, stirring occasionally, until al dente. Drain and set aside.
2. While the pasta cooks, heat 1 tbsp olive oil in a large skillet over medium-high heat. Add 1 lb cubed chicken breast, seasoning with 1/2 tsp salt and 1/4 tsp black pepper. Cook for 6-7 minutes, until no longer pink inside. Remove from skillet and set aside.
3. In the same skillet, heat 2 tbsp olive oil over medium heat. Add 3 minced garlic cloves, sautéing for 1 minute until fragrant.
4. Pour in 1/2 cup heavy cream and 1/2 cup chicken broth, stirring to combine. Bring to a simmer for 2 minutes.
5. Add 2 cups fresh spinach, stirring until wilted, about 1 minute.
6. Return the cooked chicken and pasta to the skillet. Add 1/2 cup grated Parmesan cheese and 1/4 tsp red pepper flakes, tossing everything together until well coated and heated through.

This Chicken and Spinach Pasta is creamy with a slight kick from the red pepper flakes, and the spinach adds a fresh, vibrant touch. Serve it with a sprinkle of extra Parmesan and a side of garlic bread for a meal that feels anything but last-minute.

Roasted Chicken with Carrots and Potatoes

There’s something incredibly comforting about pulling a perfectly roasted chicken out of the oven, especially when it’s surrounded by caramelized carrots and potatoes. I remember the first time I made this dish; the aroma filled my tiny apartment, and my roommate emerged from her room, lured by the scent. It’s become a staple in my kitchen, especially on Sundays when I crave something hearty yet simple.

Ingredients

• For the chicken:
  • 1 whole chicken (about 4 lbs)
  • 2 tbsp olive oil
  • 1 tsp salt
  • 1/2 tsp black pepper
  • 1 tsp garlic powder
  • 1 tsp paprika
• For the vegetables:
  • 4 large carrots, peeled and cut into 2-inch pieces
  • 4 medium potatoes, cut into quarters
  • 2 tbsp olive oil
  • 1/2 tsp salt
  • 1/4 tsp black pepper

Instructions

1. Preheat your oven to 375°F (190°C). Tip: Ensuring your oven is fully preheated is key to even cooking.
2. In a small bowl, mix 2 tbsp olive oil, 1 tsp salt, 1/2 tsp black pepper, 1 tsp garlic powder, and 1 tsp paprika. Rub this mixture all over the chicken, including under the skin for maximum flavor.
3. Place the chicken in a large roasting pan. Tip: Use a rack in the pan to allow heat to circulate around the chicken for crispier skin.
4. In a separate bowl, toss the carrots and potatoes with 2 tbsp olive oil, 1/2 tsp salt, and 1/4 tsp black pepper. Arrange them around the chicken in the pan.
5. Roast in the preheated oven for 1 hour and 30 minutes, or until the chicken’s internal temperature reaches 165°F (74°C) and the vegetables are tender. Tip: Baste the chicken with its juices halfway through cooking to keep it moist.
6. Let the chicken rest for 10 minutes before carving. This allows the juices to redistribute, ensuring every bite is succulent.

Best served straight from the oven, the chicken is juicy with a crispy, flavorful skin, while the carrots and potatoes are perfectly tender with a slight caramelization. For a fresh twist, serve with a side of arugula salad dressed with lemon vinaigrette to cut through the richness.

Low FODMAP Chicken Tacos

Last week, I was on a mission to find a dinner recipe that’s both delicious and gentle on the stomach, especially for those of us navigating the tricky waters of a low FODMAP diet. That’s when I stumbled upon the idea of making Low FODMAP Chicken Tacos—a dish that’s as flavorful as it is forgiving.

Ingredients

• For the chicken:
  • 1 lb boneless, skinless chicken breasts
  • 2 tbsp olive oil
  • 1 tsp ground cumin
  • 1 tsp smoked paprika
  • 1/2 tsp salt
• For the tacos:
  • 8 corn tortillas
  • 1 cup shredded lettuce
  • 1/2 cup diced tomatoes
  • 1/4 cup chopped green onions (green parts only)
  • 1/2 cup lactose-free sour cream

Instructions

1. Preheat your skillet over medium heat and add 2 tbsp of olive oil.
2. While the skillet heats, season the chicken breasts evenly with 1 tsp ground cumin, 1 tsp smoked paprika, and 1/2 tsp salt.
3. Place the seasoned chicken breasts in the skillet. Cook for 6-7 minutes on each side, or until the internal temperature reaches 165°F.
4. Remove the chicken from the skillet and let it rest for 5 minutes before slicing it into thin strips.
5. Warm the corn tortillas in a dry skillet over medium heat for about 30 seconds on each side, or until they’re pliable and slightly toasted.
6. Assemble the tacos by placing a few strips of chicken on each tortilla, then top with shredded lettuce, diced tomatoes, chopped green onions, and a dollop of lactose-free sour cream.

What makes these tacos stand out is the perfect balance of smoky spices and fresh toppings, all wrapped up in a soft, slightly chewy corn tortilla. For an extra kick, try adding a squeeze of lime juice or a sprinkle of fresh cilantro right before serving.

Chicken and Quinoa Salad

Whenever I’m looking for a meal that’s both nutritious and satisfying, I turn to this Chicken and Quinoa Salad. It’s a dish that never fails to remind me of summer picnics and the joy of sharing good food with friends.

Ingredients

• For the salad:
  • 2 cups cooked quinoa
  • 1 cup diced chicken breast, cooked
  • 1/2 cup diced cucumber
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup red onion, finely chopped
  • 1/4 cup feta cheese, crumbled
• For the dressing:
  • 2 tbsp olive oil
  • 1 tbsp lemon juice
  • 1 tsp honey
  • 1/2 tsp salt
  • 1/4 tsp black pepper

Instructions

1. In a large bowl, combine the cooked quinoa, diced chicken breast, cucumber, cherry tomatoes, red onion, and feta cheese.
2. In a small bowl, whisk together the olive oil, lemon juice, honey, salt, and black pepper until well combined.
3. Pour the dressing over the salad and toss gently to coat all the ingredients evenly. Tip: Let the salad sit for 10 minutes before serving to allow the flavors to meld.
4. Serve the salad chilled or at room temperature. Tip: For an extra crunch, add a handful of toasted almonds or walnuts.
5. Enjoy your Chicken and Quinoa Salad as a light lunch or a hearty side dish. Tip: This salad tastes even better the next day, making it perfect for meal prep.

Fresh and vibrant, this Chicken and Quinoa Salad is a delightful mix of textures and flavors. The creaminess of the feta cheese pairs beautifully with the crisp vegetables and the nutty quinoa, creating a dish that’s as pleasing to the palate as it is to the eye. Serve it in a hollowed-out cucumber boat for a fun and elegant presentation.

Slow Cooker Chicken Stew

Nothing beats coming home to the comforting aroma of a slow-cooked meal, especially after a long day. My Slow Cooker Chicken Stew has been a family favorite for years, and it’s incredibly easy to make with just a few simple ingredients. I love how the flavors meld together over hours, creating a rich and hearty dish that’s perfect for any season.

Ingredients

• For the stew:
  • 2 lbs chicken thighs, boneless and skinless
  • 1 cup carrots, chopped
  • 1 cup celery, chopped
  • 1 large onion, diced
  • 3 cloves garlic, minced
  • 4 cups chicken broth
  • 1 tsp salt
  • 1/2 tsp black pepper
  • 1 tsp dried thyme
• For thickening:
  • 2 tbsp cornstarch
  • 2 tbsp water

Instructions

1. Place the chicken thighs, carrots, celery, onion, and garlic into the slow cooker.
2. Pour the chicken broth over the ingredients in the slow cooker.
3. Season with salt, pepper, and dried thyme, then give everything a gentle stir to combine.
4. Cover and cook on LOW for 6-8 hours or on HIGH for 3-4 hours, until the chicken is tender and easily shreds with a fork.
5. Once cooked, remove the chicken thighs and shred them using two forks. Return the shredded chicken to the slow cooker.
6. In a small bowl, mix the cornstarch and water until smooth to create a slurry. Stir this into the stew to thicken it.
7. Cover and cook on HIGH for an additional 15-20 minutes, or until the stew has thickened to your liking.

Here’s a tip: For an extra layer of flavor, try browning the chicken thighs in a skillet before adding them to the slow cooker. Another tip is to add a splash of white wine to the broth for a subtle depth. Lastly, don’t skip the cornstarch slurry—it’s the secret to getting that perfect, velvety texture. How this stew turns out is nothing short of magical, with tender chicken and vegetables in a rich, flavorful broth. Serve it over a bed of creamy mashed potatoes or with a side of crusty bread to soak up every last drop.

Low FODMAP Chicken Alfredo

Having struggled with digestive issues myself, I know how challenging it can be to find comforting meals that don’t upset the stomach. That’s why I’m thrilled to share this Low FODMAP Chicken Alfredo recipe, a creamy, dreamy dish that’s as gentle on the gut as it is delicious.

Ingredients

• For the chicken:
  • 1 lb boneless, skinless chicken breasts
  • 1 tbsp olive oil
  • 1/2 tsp salt
  • 1/4 tsp black pepper
• For the sauce:
  • 2 cups lactose-free milk
  • 1 cup grated Parmesan cheese
  • 2 tbsp unsalted butter
  • 2 tbsp gluten-free flour
  • 1/2 tsp garlic-infused oil
  • 1/4 tsp salt
  • 1/4 tsp black pepper
• For serving:
  • 8 oz gluten-free fettuccine
  • Fresh parsley, chopped (for garnish)

Instructions

1. Preheat a large skillet over medium heat and add 1 tbsp olive oil.
2. Season the chicken breasts with 1/2 tsp salt and 1/4 tsp black pepper, then add them to the skillet.
3. Cook the chicken for 6-7 minutes on each side, or until the internal temperature reaches 165°F. Remove from the skillet and let it rest.
4. In the same skillet, melt 2 tbsp unsalted butter over medium heat.
5. Whisk in 2 tbsp gluten-free flour and cook for 1 minute to form a roux.
6. Slowly add 2 cups lactose-free milk, whisking continuously to prevent lumps.
7. Bring the sauce to a simmer and cook for 3-4 minutes, or until it thickens.
8. Stir in 1 cup grated Parmesan cheese, 1/2 tsp garlic-infused oil, 1/4 tsp salt, and 1/4 tsp black pepper until the cheese is melted and the sauce is smooth.
9. Slice the rested chicken into thin strips and add it back to the skillet, stirring to coat in the sauce.
10. Meanwhile, cook 8 oz gluten-free fettuccine according to package instructions, then drain.
11. Toss the cooked fettuccine with the chicken and Alfredo sauce until well combined.
12. Garnish with fresh chopped parsley before serving.

Creamy and rich, this Low FODMAP Chicken Alfredo is a testament to the fact that dietary restrictions don’t have to mean sacrificing flavor. Serve it with a side of steamed green beans for a pop of color and an extra dose of veggies.

Chicken and Zucchini Noodles

Unbelievable how a simple swap of pasta for zucchini noodles can transform a meal into something both light and satisfying. I stumbled upon this Chicken and Zucchini Noodles recipe during a hectic weeknight when I was craving something hearty but didn’t want the heaviness of traditional pasta. It’s become a staple in my kitchen ever since, especially during the summer months when zucchinis are in abundance.

Ingredients

• For the chicken:
  • 2 boneless, skinless chicken breasts, sliced into strips
  • 1 tbsp olive oil
  • 1/2 tsp salt
  • 1/4 tsp black pepper
• For the zucchini noodles:
  • 3 medium zucchinis, spiralized
  • 1 tbsp olive oil
  • 1/4 tsp salt
• For the sauce:
  • 2 cloves garlic, minced
  • 1/4 cup chicken broth
  • 1 tbsp lemon juice
  • 1/4 tsp red pepper flakes

Instructions

1. Heat 1 tbsp olive oil in a large skillet over medium-high heat. Add the chicken strips, seasoning with 1/2 tsp salt and 1/4 tsp black pepper. Cook for 5-7 minutes, until the chicken is golden and cooked through. Tip: Don’t overcrowd the pan to ensure each piece gets a nice sear.
2. Remove the chicken from the skillet and set aside. In the same skillet, add another 1 tbsp olive oil and the spiralized zucchini noodles. Sprinkle with 1/4 tsp salt and sauté for 2-3 minutes, just until they start to soften. Tip: Zucchini noodles cook quickly, so keep an eye on them to avoid mushiness.
3. Push the zucchini noodles to one side of the skillet. Add the minced garlic to the other side and sauté for about 30 seconds, until fragrant. Tip: Garlic burns easily, so stir it constantly.
4. Pour in the chicken broth and lemon juice, stirring to combine everything in the skillet. Add the red pepper flakes for a bit of heat.
5. Return the chicken to the skillet, tossing everything together to coat in the sauce. Cook for another minute to heat through.

Every bite of this dish offers a delightful contrast between the tender chicken and the crisp-tender zucchini noodles, with the sauce adding just the right amount of zest. Serve it with a sprinkle of Parmesan cheese or a handful of cherry tomatoes for an extra pop of color and flavor.

Pan-Seared Chicken with Green Beans

Kicking off the week with a dish that’s as straightforward as it is satisfying, I found myself reaching for the simplicity of pan-seared chicken paired with crisp green beans. It’s one of those meals that feels like a hug after a long day, and honestly, who doesn’t need that?

Ingredients

• For the chicken:
  • 2 boneless, skinless chicken breasts
  • 1 tbsp olive oil
  • 1/2 tsp salt
  • 1/4 tsp black pepper
• For the green beans:
  • 1 cup green beans, trimmed
  • 1 tbsp butter
  • 1/4 tsp garlic powder
  • 1/4 tsp salt

Instructions

1. Heat a large skillet over medium-high heat and add 1 tbsp olive oil.
2. Season both sides of the chicken breasts with 1/2 tsp salt and 1/4 tsp black pepper.
3. Once the oil is shimmering, add the chicken to the skillet. Cook for 5-6 minutes on each side, or until the internal temperature reaches 165°F.
4. While the chicken cooks, steam the green beans for 3-4 minutes until bright green but still crisp.
5. In a separate pan, melt 1 tbsp butter over medium heat. Add the steamed green beans, 1/4 tsp garlic powder, and 1/4 tsp salt. Toss to coat and cook for another 2 minutes.
6. Remove the chicken from the skillet and let it rest for 5 minutes before slicing.
7. Serve the sliced chicken alongside the buttered green beans.

Absolutely delightful, the chicken comes out juicy with a perfectly seared exterior, while the green beans add a crunchy contrast. For an extra touch, drizzle a little lemon juice over the chicken before serving to brighten up the flavors.

Low FODMAP Chicken Burgers

Many of us have been there—scrolling through recipes, looking for something delicious yet gentle on the stomach. That’s exactly why I fell in love with these Low FODMAP Chicken Burgers. They’re not just easy to make but packed with flavors that don’t compromise on gut health. Let me walk you through how to whip these up in your kitchen.

Ingredients

• For the burgers:
  • 1 lb ground chicken
  • 1/2 cup gluten-free breadcrumbs
  • 1 large egg
  • 1 tbsp olive oil
  • 1 tsp salt
  • 1/2 tsp black pepper
• For serving:
  • 4 gluten-free burger buns
  • Lettuce leaves
  • Sliced tomatoes

Instructions

1. In a large bowl, combine the ground chicken, gluten-free breadcrumbs, egg, salt, and black pepper. Mix until just combined; overmixing can make the burgers tough.
2. Divide the mixture into 4 equal portions and shape each into a patty about 1/2 inch thick.
3. Heat the olive oil in a large skillet over medium heat. Once hot, add the patties and cook for 5-6 minutes on each side, or until the internal temperature reaches 165°F.
4. While the burgers cook, lightly toast the gluten-free burger buns in a toaster or on a skillet for about 1-2 minutes until golden.
5. Assemble the burgers by placing a lettuce leaf and a slice of tomato on the bottom half of each bun, top with a cooked chicken patty, and cover with the other half of the bun.

Light, juicy, and full of flavor, these Low FODMAP Chicken Burgers are a game-changer for anyone looking for a stomach-friendly meal. Serve them with a side of sweet potato fries or a simple green salad for a complete meal that’s as satisfying as it is gentle on the gut.

Chicken and Sweet Potato Mash

Wondering what to make for dinner that’s both comforting and nutritious? I stumbled upon this Chicken and Sweet Potato Mash recipe during one of those evenings when I wanted something hearty but not too heavy. It’s become a weeknight favorite in my house, especially during the cooler months.

Ingredients

• For the chicken:
  • 2 boneless, skinless chicken breasts
  • 1 tbsp olive oil
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • 1/2 tsp garlic powder
• For the sweet potato mash:
  • 2 large sweet potatoes, peeled and cubed
  • 2 tbsp butter
  • 1/4 cup milk
  • 1/2 tsp salt
  • 1/4 tsp cinnamon

Instructions

1. Preheat your oven to 375°F (190°C). This ensures the chicken cooks evenly and gets a slight crisp on the outside.
2. Season the chicken breasts with salt, pepper, and garlic powder. Heat olive oil in a skillet over medium-high heat and cook the chicken for 5-7 minutes on each side, or until the internal temperature reaches 165°F (74°C). Tip: Let the chicken rest for a few minutes before slicing to keep it juicy.
3. While the chicken cooks, boil the sweet potatoes in a large pot of water for 15-20 minutes, or until fork-tender. Drain well.
4. Mash the sweet potatoes with butter, milk, salt, and cinnamon until smooth. Tip: For extra creaminess, warm the milk before adding it to the potatoes.
5. Serve the sliced chicken over a bed of sweet potato mash. Tip: Garnish with a sprinkle of cinnamon or fresh herbs for a pop of color and flavor.

Just like that, you’ve got a dish that’s perfectly balanced between savory and sweet, with a texture that’s creamy yet hearty. Try serving it with a side of steamed greens for a complete meal that’s as pleasing to the eye as it is to the palate.

Herbed Chicken Skewers

Over the years, I’ve found that the simplest dishes often bring the most joy, especially when they’re packed with flavor like these Herbed Chicken Skewers. I remember the first time I made them for a summer BBQ; the aroma of herbs and grilled chicken had everyone hovering around the grill, eager for a taste.

Ingredients

• For the marinade:
  • 1/4 cup olive oil
  • 2 tbsp lemon juice
  • 2 garlic cloves, minced
  • 1 tbsp chopped fresh rosemary
  • 1 tbsp chopped fresh thyme
  • 1 tsp salt
  • 1/2 tsp black pepper
• For the skewers:
  • 1.5 lbs chicken breast, cut into 1-inch cubes
  • 1 red bell pepper, cut into 1-inch pieces
  • 1 yellow bell pepper, cut into 1-inch pieces
  • 1 red onion, cut into 1-inch pieces

Instructions

1. In a large bowl, whisk together olive oil, lemon juice, minced garlic, rosemary, thyme, salt, and black pepper to create the marinade.
2. Add the chicken cubes to the marinade, ensuring each piece is well coated. Cover and refrigerate for at least 2 hours, or overnight for deeper flavor.
3. Preheat your grill to medium-high heat (about 375°F to 400°F) before you start assembling the skewers.
4. Thread the marinated chicken, bell peppers, and onion pieces onto skewers, alternating between the ingredients for a colorful presentation.
5. Grill the skewers for about 10-12 minutes, turning occasionally, until the chicken is fully cooked (internal temperature should reach 165°F) and the vegetables are slightly charred.
6. Let the skewers rest for 5 minutes before serving to allow the juices to redistribute.

Every bite of these skewers offers a juicy, herb-infused chicken paired with the sweet crunch of bell peppers and onions. Serve them over a bed of quinoa or with a side of tzatziki sauce for an extra layer of flavor.

Low FODMAP Chicken Caesar Salad

Sometimes, the simplest dishes bring the most comfort, especially when they’re kind to your gut. That’s exactly what I found with this Low FODMAP Chicken Caesar Salad—a twist on the classic that doesn’t skimp on flavor or satisfaction. I remember the first time I made it; I was skeptical about how ‘diet-friendly’ could also mean ‘delicious,’ but one bite proved me wrong.

Ingredients

• For the chicken: 2 boneless, skinless chicken breasts, 1 tbsp olive oil, 1/2 tsp salt, 1/4 tsp black pepper
• For the dressing: 1/2 cup lactose-free mayonnaise, 1 tbsp lemon juice, 1 tsp Dijon mustard, 1/2 tsp garlic-infused olive oil, 1/4 tsp salt
• For the salad: 6 cups chopped romaine lettuce, 1/4 cup grated Parmesan cheese, 1/2 cup gluten-free croutons

Instructions

1. Preheat your oven to 375°F (190°C). This ensures the chicken cooks evenly and stays juicy.
2. Rub the chicken breasts with olive oil, then season both sides with salt and black pepper. Tip: Letting the chicken sit at room temperature for 10 minutes before cooking helps it cook more evenly.
3. Place the chicken on a baking sheet and bake for 25-30 minutes, or until the internal temperature reaches 165°F (74°C). Use a meat thermometer for accuracy.
4. While the chicken bakes, whisk together the mayonnaise, lemon juice, Dijon mustard, garlic-infused olive oil, and salt in a small bowl to make the dressing. Tip: For a smoother dressing, let it sit in the fridge for at least 10 minutes before serving.
5. Chop the romaine lettuce and place it in a large salad bowl. Add the grated Parmesan cheese and gluten-free croutons.
6. Once the chicken is cooked, let it rest for 5 minutes, then slice it into strips. Tip: Resting the chicken allows the juices to redistribute, making it more tender.
7. Add the sliced chicken to the salad bowl, drizzle with the dressing, and toss gently to combine.

Now, the moment of truth: this salad is a delightful mix of crisp lettuce, tender chicken, and a creamy, tangy dressing that’s surprisingly light. I love serving it with a side of roasted sweet potatoes for an extra fiber boost—trust me, it’s a game-changer.

Chicken and Bok Choy Stir Fry

Zesty flavors and quick cooking times make this Chicken and Bok Choy Stir Fry a weeknight favorite in my household. I remember the first time I whipped this up, thinking it was just another stir-fry, but the crisp bok choy and tender chicken won me over instantly.

Ingredients

• For the marinade:
  • 1 lb chicken breast, thinly sliced
  • 2 tbsp soy sauce
  • 1 tbsp cornstarch
• For the stir fry:
  • 2 tbsp vegetable oil
  • 3 cloves garlic, minced
  • 1 inch ginger, grated
  • 4 cups bok choy, chopped
  • 1 red bell pepper, sliced
• For the sauce:
  • 1/4 cup chicken broth
  • 2 tbsp soy sauce
  • 1 tbsp honey
  • 1 tsp sesame oil

Instructions

1. In a bowl, combine chicken breast slices with soy sauce and cornstarch. Let marinate for 15 minutes. Tip: Marinating the chicken ensures it stays juicy and absorbs flavor.
2. Heat vegetable oil in a large skillet or wok over medium-high heat until shimmering, about 1 minute.
3. Add minced garlic and grated ginger, stirring for 30 seconds until fragrant. Tip: Keep the garlic moving to prevent burning.
4. Add marinated chicken to the skillet. Cook for 5-6 minutes, stirring occasionally, until no longer pink.
5. Add chopped bok choy and sliced red bell pepper. Stir fry for 3-4 minutes until vegetables are just tender. Tip: Bok choy cooks quickly, so keep an eye on it to maintain crunch.
6. In a small bowl, whisk together chicken broth, soy sauce, honey, and sesame oil. Pour over the stir fry.
7. Cook for another 2 minutes, stirring constantly, until the sauce thickens slightly and coats the ingredients evenly.

Serve this vibrant stir fry over a bed of steamed rice or noodles for a satisfying meal. The contrast between the crisp vegetables and the savory, slightly sweet sauce is simply irresistible. Sometimes, I like to sprinkle sesame seeds on top for an extra nutty flavor and a bit of crunch.

Conclusion

Whether you’re managing dietary restrictions or simply seeking wholesome meals, these 18 low FODMAP chicken recipes offer a treasure trove of flavors to explore. We hope you find joy in trying these dishes and discover new favorites. Don’t forget to share which recipes you loved in the comments and pin this article on Pinterest to spread the deliciousness!

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