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.
2022 changes: Ingredient adjustments were made to this recipe to reflect the current low FODMAP serving sizes after Monash University retested some popular foods.
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) - 2 teaspoons
- Lime - about 1 medium to yield 2 tablespoons of juice
- Garlic-infused olive oil - 2 tablespoons
- Green bell pepper - 1.5 medium
- Red bell pepper - ½ medium
- Boneless, skinless chicken thighs - 1 to 1.25 pounds
- Brown rice - 2 cups cooked (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 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.
Low FODMAP taco seasoning is an easy way to add flavor to low FODMAP dishes. Many store-bought taco seasonings contain high FODMAP onion or garlic. Instead, I use Fody Foods Taco Seasoning (certified low FODMAP by Monash University) or make my own.
Lime juice is low FODMAP in servings up to 1 cup or 250 grams.
Garlic-infused oil is a popular way to add low FODMAP garlic flavor on the low FODMAP diet. My current favorite is Colavita Roasted Garlic Olive Oil (technically a garlic-flavored oil) that Monash University has confirmed to be low FODMAP. Learn more about why garlic-infused oil is okay in my Low FODMAP Garlic and Onion Substitutes post.
Red bell pepper is a FODMAP-free food. 2022 Update: Monash University retested red bell pepper and found it to contain FODMAPs. A low FODMAP serving of red bell pepper is now considered to be ⅓ cup or 43 grams. Larger servings contain moderate to high amounts of excess fructose. Peppers and chili peppers also contain capsaicin, which can be a non-FODMAP trigger for some people. Avoid if you suspect spicy food is an issue.
Green bell pepper is low FODMAP in servings of 1 cup, ¼ medium, or 75 grams. Larger servings (more than 3.5 cups) contain higher amounts of fructan.
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 sheet pan 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 onto the prepared sheet pan, 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
- 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 teaspoons low FODMAP taco seasoning (or make your own)
- 2 tablespoons fresh lime juice
- 2 tablespoons garlic-infused olive oil
- 1.5 medium green bell peppers, seeds removed and sliced // about 1.5 cups or 225 grams of sliced green bell pepper
- ½ medium red bell pepper, seeds removed and sliced // about ½ cup or 75 grams of sliced red bell pepper
- 1 to 1.25 pounds 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 sheet pan 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 onto the prepared sheet pan, 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 Serving: 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.
2022 Updates / Old Recipe: This recipe was updated to reflect current low FODMAP serving sizes after Monash University retested certain foods. If you enjoyed and tolerated the old recipe, it used 2 tablespoons low FODMAP taco seasoning, 1.5 medium red bell peppers, and ½ medium green bell peppers. The other ingredients remained the same.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: Main Dish
- Method: Sheet Pan
- Cuisine: Low FODMAP
Katie says
Is this Freezer friendly?
Jan says
Just adored this recipe! I have been craving everything lime and the spices called for! Not too hot on the tongue at all! I added a tablespoonful of Mandarin juice mixed with honey to it just for fun!! Am off to Mexico next month and have a whole list of recipes for when I am there!
Keep up the good, healthy gut recipes! Thank you so much
Adrian says
Delicious! A recipe we could easily make for company that would leave them wanting more!
Ai says
Excellent recipe! it was very tasty.
Are you going to update the red bell pepper information on this recipe as well? I noticed other recipes had been updated.
Thanks for making these recipes!
Em Schwartz, MS, RDN says
Hi Ai, thanks for the review and reminder to update this recipe. I just updated the recipe and FODMAP notes to fit within Monash's new servings for red bell pepper. Thanks, -Em
Vivian says
WOW!! Very good. Your chicken fajita bowls were delicious and so easy to make. I printed this out and adding it to my small collection of go to low fodmap recipes. Thank you!
I’ve also been using your taco seasoning for about a year and always have some on hand.
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. 🙂