Low FODMAP Bacon Wrapped Chicken

This 5-ingredient low-FODMAP Bacon-Wrapped Chicken is quick, easy, and versatile—great for a busy weeknight meal! Make extras to easily add protein to a lunch salad, sandwich, or wrap.

Is suppertime sometimes chaos in your house? With two small kids, I'm always looking for quick, easy, flavorful recipes that everyone in my family tolerates. This easy 5-ingredient chicken recipe fits the bill.

Brown sugar and smoked paprika give this chicken a slightly sweet and smoky flavor that pairs deliciously with the flavor-rich bacon. The bacon also helps keep the chicken breast juicy and tender.

Enjoy this protein-packed low FODMAP chicken recipe with roasted potatoes and a FODMAP-friendly serving of steamed green beans. Or, serve it sliced over a bed of romaine lettuce with a few cherry tomatoes, cucumber slices, and a drizzle of your favorite low FODMAP dressing.

Jump to:

• Ingredients
• Low FODMAP Notes
• Instructions
• Serve this with
• Related
• Change log
• Recipe

Ingredients

To make this easy low FODMAP chicken recipe, add these ingredients to your shopping list:

• Brown sugar - 2 tablespoons packed
• Smoked paprika - ½ teaspoon
• Kosher salt - ⅛ teaspoon
• Boneless, skinless chicken breasts - 4 small (or 2 large breasts cut into 4 thinner pieces) // about 1 to 1.5 pounds
• Thin-cut bacon - 8 slices // choose a lower-sodium option, if preferred
• Optional: low FODMAP BBQ Sauce - 4 servings

Low FODMAP Notes

In this section, I share information for ingredients that are either frequently asked about or have suggested serving sizes to remain low FODMAP. We each have unique tolerance levels and nutritional needs. Please listen to your body (and, if possible, work with a FODMAP-trained dietitian) to determine what is best for you. For more low FODMAP serving size info, please refer to the Monash FODMAP app and FODMAP Friendly website or app.

Brown sugar is low FODMAP in servings of ¼ cup or 40 grams.

Smoked paprika: A low FODMAP serving is 1 teaspoon or 3 grams.

Instructions

To make low FODMAP bacon-wrapped chicken, simply:

Preheat oven to 400°F. Line a sheet pan with aluminum foil. Place an oven-safe wire rack on top of a sheet pan. 

Prep note: If the chicken breasts are large, I like to slice them in half lengthwise, similar to slicing open a hot dog bun but cutting all the way through. I also try to cut them into similarly sized pieces to help promote even cooking

In a small bowl, mix the brown sugar, smoked paprika, and salt.

Rub the sugar-paprika mixture evenly all over the chicken breasts.

Wrap each seasoned chicken breast with 2 pieces of bacon in a single layer and transfer to the wire rack on an aluminum foil-lined sheet pan.

Bake at 400°F for 20-25 minutes. Increase temperature to 450°F and continue baking for 5-10 minutes or until the bacon is crispy and the chicken is cooked through. Actual cooking time will vary depending on your oven, the thickness of the chicken and bacon used, etc. Chicken breast is done when a food thermometer inserted into the thickest part reads 165°F.

Serve warm, as is, or with your favorite low FODMAP BBQ sauce

Serve this with

Consider serving this low FODMAP bacon-wrapped chicken with:

• Plain, baked french fries (made with low FODMAP ingredients)
• A simple green salad with romaine lettuce, cucumber slices, a couple of quartered cherry tomatoes, and a serving of low FODMAP salad dressing.

or

• Low FODMAP mashed potatoes or roasted potatoes
• A FODMAP-friendly serving of steamed green beans or broccoli.

or

• Low FODMAP sunflower crunch salad (pictured) or coleslaw

Looking for other recipes like this? Try these:

Related

Change log

August 29, 2024—Recipe Updated. This recipe was one of the first published on Fun Without FODMAPs in 2017 and needed a refresh. I modified the rub to boost the flavor, adjusted ingredients to decrease the fat content (a symptom contributor for *some* people with IBS), and updated the baking time to reflect these changes.

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