Name: Low FODMAP Chimichurri
Prep time: 5 min
Total time: 5 min
Cuisine: Low FODMAP
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

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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!

A spoon dips into a small wooden bowl filled with chimichurri, a no-cook sauce made with fresh parsley.

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.

Looking down at a small wooden bowl filled with green chimichurri sauce. Fresh parsley and a pinch bowl filled with salt sit nearby.

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.

A spoonful of chimichurri is in focus over an artistically blurred bowl of the no-cook sauce. Surrounding the bowl is a bottle of low FODMAP garlic-infused oil, fresh parsley, and a pinch bowl of salt.

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 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.

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 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.

Looking down at a spoon resting in a bowl of chimichurri sauce.

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:

A blender filled with the ingredients needed to make low FODMAP chimichurri, including fresh parsley, jalapeno pepper, oregano, oil, and vinegar.

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.

Scraping the sides of the blender to get all of the yummy chimichurri flavor.

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.

Chimichurri sauce is spooned over grilled chicken thighs.

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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