Craving Tex-Mex flavor on the low FODMAP diet? Try these easy low FODMAP chicken fajita bowls! This sheet pan meal recipe features just nine ingredients and can be ready in only 30 minutes.
These FODMAP-friendly chicken fajita bowls use low FODMAP garlic and onion substitutes, like garlic-infused olive oil and green onion tops, as well as a low FODMAP taco seasoning, to add Tex-Mex flavor without all of the FODMAPs.
To make things even easier – I see you, busy FODMAPing friend – this recipe calls for just nine flavor-packed ingredients, is baked on a single sheet pan, and can be ready in about 30 minutes.
Are fajitas low FODMAP?
Although delicious, classic fajita recipes usually feature high FODMAP ingredients like onion and garlic and are therefore not recommended when following the low FODMAP diet for IBS.
Shopping list
To make these yummy low FODMAP chicken fajita bowls, you’ll want to grab the following nine ingredients:
- Low FODMAP taco seasoning (I use Fody Foods Low FODMAP Taco Seasoning or make my own)
- Fresh limes
- Garlic-infused olive oil
- Red bell peppers
- Green bell pepper
- Boneless, skinless chicken thighs
- Brown rice (To save time, I like to use instant brown rice like Minute or a frozen microwaveable option like Birdseye Steamfresh)
Low FODMAP notes
In this section, I share information for certain ingredients that are either frequently asked about or that 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.
Low FODMAP taco seasoning
Most ready-made taco seasonings available in the grocery store contain garlic or onion powder. Choose a low FODMAP option without onion or garlic for this recipe.
I’ve made this with both Fody Foods Low FODMAP Taco Seasoning (certified) and my homemade recipe. Both options work well and taste delicious – the flavors are just a little bit different.
Bell peppers
Green and red bell peppers have been laboratory tested for FODMAPs by Monash University and have low FODMAP servings.
The current low FODMAP serving for green bell peppers is ½ cup or 52 grams. Red bell peppers are a FODMAP free food, as no FODMAPs were detected when tested in the laboratory.
Note: Peppers contain capsaicin, which may be a non-FODMAP trigger for some people. Please consider a different recipe if you suspect peppers are a trigger for you.
Garlic-infused oil and green onion tops
Garlic-infused oil and green onion tops are great ways to add FODMAP-friendly garlic and onion flavor on the low FODMAP diet. Fody Foods Low FODMAP Garlic-Infused Olive Oil is a staple in my kitchen, but there are other options out there. Learn more in my Low FODMAP Garlic and Onion Substitutes post.
Instructions
Gather and prep ingredients – or as the French say “mise en place.” Taking the time to gather and prep ingredients at the beginning may lead to a smoother, more enjoyable cooking experience. 🙂
Preheat the oven to 425°F. Coat a large rimmed baking sheet with nonstick cooking spray.
Whisk. In a large bowl, whisk together taco seasoning, lime juice, and garlic-infused oil.
Toss. Add bell pepper slices and chicken pieces. Toss until the chicken and peppers are evenly coated with seasoning.
Spread the chicken and veggie mixture on to the prepared baking sheet, arranging in a single even layer.
Bake for 8 minutes. Stir the chicken and pepper slices. Then, bake for an additional 7-8 minutes or until the chicken is cooked and the veggies are fork-tender.
Serve warm over cooked brown rice. Garnish with optional green onion tops (green parts only), cilantro, and lime wedges.
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Recipe
Low FODMAP Chicken Fajita Bowls
- Total Time: 30 minutes
- Yield: 4 1x
- Diet: Low Lactose
Description
Missing Tex-Mex flavor on the low FODMAP diet for IBS? Try these easy low FODMAP chicken fajita bowls! This sheet pan meal recipe uses just nine ingredients and can be ready in only 30 minutes.
Ingredients
- 2 tablespoons low FODMAP taco seasoning (or make your own)
- 2 tablespoons fresh lime juice
- 2 tablespoons garlic-infused olive oil
- 1 ½ medium red bell peppers, sliced
- ½ medium green bell pepper, sliced
- 1 to 1 ¼ pound boneless, skinless chicken thighs, thinly sliced across the grain
- 2 cups cooked brown rice
Optional Garnishes: 2 tablespoons sliced green onion tops (green parts only), 2 tablespoons chopped fresh cilantro leaves, lime wedges
Instructions
- Preheat oven to 425°F. Coat a large rimmed baking sheet with nonstick cooking spray.
- In a large bowl, whisk together taco seasoning, lime juice, and garlic-infused oil. Add bell pepper slices and chicken pieces. Toss until the chicken and peppers are well-coated and the seasoning is evenly distributed.
- Spread the chicken and veggie mixture on to the prepared baking sheet, arranging in a single even layer.
- Bake for 8 minutes. Stir the chicken and pepper slices. Then, bake for an additional 7-8 minutes or until the chicken is completely cooked and the veggies are fork-tender.
- Serve warm over cooked brown rice. Garnish with optional green onion tops (green parts only), cilantro, and lime wedges.
Storage: Refrigerate leftovers in an airtight container for up to 3 days. Freezing is not recommended.
Notes
Low FODMAP Servings: One serving of this recipe contains low FODMAP amounts of ingredients. Please refer to the Monash University FODMAP app for more information on specific serving sizes.
Brown Rice: To save time, try instant brown rice (like Minute) or frozen steamable rice (like Birdseye Steamfresh). Add extra flavor by cooking instant brown rice in low FODMAP broth instead of water, or by adding lime juice and cilantro to cooked brown rice.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: Main Dish
- Method: Sheet Pan
- Cuisine: Low FODMAP
Keywords: supper, meal prep, one-pan, low FODMAP fajitas, low FODMAP sheet pan meal
Sam says
I don’t normally review recipes but this one was too amazing to not leave a comment! I love this recipe. My partner and I have struggled to have low fodmap food that is flavorful and this was a hit. It was easy. I liked my chicken cooked a little bit longer so I placed it in the oven for 20-30 min. 🙂
★★★★★
Em Schwartz, MS, RDN says
Hi Sam, I’m thrilled to hear you and your partner enjoyed this recipe. Thanks for taking the time to share!
Donna Orquiz says
Have you made this with beef?
Em Schwartz, MS, RDN says
Hi Donna, I have not yet tried this recipe with beef. If I were to try it, I would probably use flank steak sliced against the grain and maybe marinate it in the lime juice mixture for a little longer (15-20 minutes). The peppers might need to be kept separate and baked for a few minutes before adding the steak to the sheet pan to prevent overcooking the beef. Hope that helps. Let us know if you give it a go. Best, -Em
Abby says
One of my new favorite recipes! Just perfect!
★★★★★
Tiffany says
Love, love, love this recipe! It has become a staple in our home. So easy, healthy and delicious. Thanks!
★★★★★
jonathan says
Looks amazing! making me hungry!
Please get in contact > hello@ibscoach.org 🙂
★★★★★
Elissa says
Hiya! Thanks for all the great recipes! Do you think lemon would be a suitable replacement for the lime juice?
Thanks a million 🙂
Em Schwartz, MS, RDN says
Hey Elissa! Lemon should work just fine in this recipe. 🙂