This Low FODMAP Chimichurri is a no-cook sauce, ready in 5 minutes, and is made with fresh herbs, oil, and vinegar. Use it as a marinade or serve with grilled chicken, veggies, potatoes, eggs, and more!
Transparency Statement: This post is not sponsored. However, my friends at FODY Foods kindly provided me with free products to help create this recipe. All opinions are my own.
What is chimichurri?
Chimichurri is a no-cook condiment and marinade from Argentina. It’s traditionally made with peppery parsley, garlic, oregano, and vinegar and served with grilled meat.
To make it FODMAP-friendly, I’ve subbed in my go-to garlic-infused olive oil (for low FODMAP garlic flavor) and some jalapeño pepper for a kick of heat.
This flavorful, five-minute sauce is good on chicken, on shrimp, on beef (or venison), on grilled veggies, roasted potatoes, eggs, and more.
Why I Love This Recipe and Think You Will Too:
It’s low in FODMAPs! Traditional (high FODMAP) garlic cloves have been replaced with garlic-infused olive oil to make this chimichurri low FODMAP-friendly.
It takes five minutes to make! Argentinians may chop their chimichurri ingredients by hand (mad respect), but I prefer to save time (and arm strength) by placing everything in a blender and giving it a few pulses (or more, if desired) for a quick and easy sauce.
It’s yummy with lots of foods! Serve this low FODMAP chimichurri with meat, chicken, shrimp, eggs, (low FODMAP) veggies, potatoes – really whatever your dear heart desires. This sauce can also be used for marinating or brushing onto meat or veggies as they cook on the grill.
Shopping list
To get started, you’ll need to grab the following ingredients:
- Fresh Italian (flat-leaf) parsley
- Fresh oregano leaves
- Jalapeño (optional)
- Garlic-infused olive oil
- Red wine vinegar
If you don’t have the exact amounts, don’t sweat it. This is one of those recipes that is perfect for playing around with to make it exactly how you like it. Once you get comfortable with the ingredients, I invite you to play around with the flavors and make this sauce your very own. That’s the beauty of cooking!
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.
Jalapeños are low FODMAP in servings of 1 small pepper (or 29 grams). Larger servings contain higher levels of the FODMAP group, excess fructose. Chili also peppers contain capsaicin which can be a non-FODMAP trigger for some people. Avoid if you suspect spicy food is an issue.
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 has been confirmed to be low FODMAP by Monash University. Learn more about why garlic-infused oil is okay in my Low FODMAP Garlic and Onion Substitutes post.
Instructions
With just two steps, five minutes, and six ingredients, this yummy chimichurri sauce will be ready to transform any simple meal from meh to magical. Here’s what you’ll wanna do:
Pulse it. Add parsley, oregano, optional jalapeño, olive oil, and red wine vinegar in a blender or food processor. Pulse or blend to desired consistency, stopping the blender or food processor as needed to scrape down the sides with a spatula.
Season and serve. Add salt and pepper, to taste. Use immediately or store.
Storage: Refrigerate in an airtight container for up to three days. Freeze for up to 1 month.
Serve this with
Enjoy this low FODMAP chimichurri:
- Brushed onto chicken, steak, or seafood as it grills
- Spooned onto grilled or baked meat, veggies, or potatoes
- Mixed into scrambled eggs or steamed rice
- Leftover as a salad dressing
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Low FODMAP Chimichurri
- Total Time: 5 minutes
- Yield: about 1 cup 1x
Description
This Low FODMAP Chimichurri is a no-cook sauce, ready in 5 minutes, and is made with fresh herbs, oil, and vinegar. Use it as a marinade or serve with grilled chicken, veggies, potatoes, and more!
Ingredients
- 1 bunch (about 1 cup packed) fresh Italian parsley
- 2 tablespoons fresh oregano leaves
- ½ small jalapeño, optional
- ⅓ cup Fody Foods Garlic-Infused Olive Oil
- ¼ cup extra virgin olive oil
- 2 tablespoons red wine vinegar
- ½ teaspoon salt (or to taste)
- Freshly cracked black pepper, to taste
Instructions
- Place parsley, oregano, optional jalapeño, olive oil, and red wine vinegar in a blender. Pulse or blend to desired consistency, scraping down sides of stopped blender as needed.
- Add salt and pepper, to taste. Serve immediately or store for later use.
Storage: Refrigerate in an airtight container for up to three days. Freeze for up to 1 month.
Equipment
Ninja Professional Countertop Blender
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Fody Foods Garlic-Infused Olive Oil
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Onion Variation: Add several green onion tops (green parts only) to the blender for an extra hint of FODMAP-friendly onion flavor.
- Prep Time: 5 minutes
- Cook Time: 0 minutes
- Category: Sauce
- Method: Blender
- Cuisine: Low FODMAP
Keywords: Italian parsley, marinade, food processor, no cook
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