This low FODMAP Cilantro Lime Chicken is an easy Tex-Mex-inspired recipe made with just 8 ingredients. Serve this chicken with your favorite low FODMAP veggie and roasted potatoes or build a FODMAP-friendly burrito bowl. The simple blender marinade is also meal prep and freezer-friendly.
Update: This recipe was originally published on June 27, 2017. It was updated with expanded instructions and information on May 3, 2022.
Marinated chicken, like this low FODMAP cilantro lime chicken, is wonderful to make (or prep multiple batches and freeze) for busy nights.
Why you might like this recipe:
- Just 8 ingredients
- 3 simple steps: blend, marinade, and cook.
- Lots of low FODMAP flavor
- Great for burrito bowls, quinoa bowls, salads, and more
- Freezer meal-friendly; this marinated chicken can be frozen for future meals
Shopping list
To make this low FODMAP chicken marinade, add these ingredients to your shopping list:
- Fresh cilantro - ½ bunch (about ⅓ to ½ cup, chopped)
- Limes - about 2 limes to yield ¼ cup juice
- Garlic-infused olive oil - 2 tablespoons
- Extra-virgin olive oil - 2 tablespoons
- Brown sugar - 2 teaspoons packed
- Ground cumin - ½ teaspoon
- Kosher salt or sea salt - ½ teaspoon
- Boneless, skinless chicken breasts (about 2 large or 4 small) - 1 to 1.5 pounds
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.
Cilantro is low FODMAP in servings of 1 cup or 16 grams.
Brown sugar is low FODMAP in servings of ¼ cup or 40 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.
Ground cumin is low FODMAP in servings of 1 teaspoon or 2 grams.
Lime juice is low FODMAP in servings up to 1 cup or 250 grams.
Instructions
To make this low FODMAP cilantro lime chicken, simply:
| Step 1: Place cilantro, lime juice, garlic-infused oil, olive oil, brown sugar, cumin, and salt in a blender. Blend until the cilantro is processed into tiny pieces. |
Step 2: In a sealable container, place the chicken in the bottom. Pour cilantro lime marinade over the chicken and turn to coat. Refrigerate for at least 2 hours, but no longer than 24 hours.
STEP 3: Cook chicken using your preferred method.
To bake: Preheat the oven to 450°F. Transfer the marinated chicken to a baking dish and discard any remaining marinade. Bake for 15 to 18 minutes, or until a food thermometer inserted into the thickest part reads 165°F. Let rest for 5 minutes.
To broil or grill: Preheat grill or broiler to 450°F or 500°F. Transfer the marinated chicken to the grill (or a broiler pan for the broiler) and discard any remaining marinade. Grill (or broil) the chicken for 5 to 6 minutes per side, or until a food thermometer inserted into the thickest part reads 165°F. Let rest for 5 minutes.
To air-fry: Preheat the air fryer to 375°F. Transfer the marinated chicken to the air fryer. Cook for 6 minutes. Flip, and continue cooking for an additional 4 to 6 minutes, or until a food thermometer inserted into the thickest part reads 165°F. Let rest for 5 minutes.
STEP 4: Serve warm.
Serve this with
One of my favorite ways to serve this chicken is in build-your-own low FODMAP burrito bowls. Some components I typically include (in low FODMAP amounts):
Rice is generally considered a low FODMAP grain. Basmati, brown, red, and white rice have all been tested by Monash and are low FODMAP in servings up to 1 cup or 190 grams (cooked).
Lettuce: Iceberg, butter, and red coral lettuce contain only trace amounts of FODMAPs. Enjoy according to your appetite. Romaine is also low FODMAP - the recommended serving is up to 2 cups or 75 grams.
Common tomatoes (fresh) are a FODMAP-free food. 3/2022 Update: Monash University retested common tomatoes and found them to contain FODMAPs. A low FODMAP serving of common tomatoes is now considered to be ½ a tomato or 65 grams. Larger servings contain higher levels of excess fructose.
Canned Pinto Beans (Yes, beans can be low FODMAP!) According to Monash University, a low FODMAP serving of canned whole pinto beans (drained and rinsed) is 2 tablespoons or 45 grams. Larger servings contain higher amounts of the FODMAP, galactooligosaccharides (or GOS).
Low FODMAP Salsa: Choose a store-bought low FODMAP salsa or make your own. A few of my favorites are Fody's Salsa or Casa De Sante's Chunky Salsa.
Sour cream is low FODMAP in servings up to 2 tablespoons or 40 grams. Larger servings contain higher amounts of lactose.
Cheddar cheese is a low-lactose cheese. A low FODMAP serving is 2 slices or 40 grams.
Storage
Refrigerate in a sealed container for up to 3 days. Freeze uncooked in the marinade for up to 3 months. Thaw in the refrigerator before cooking.
Similar recipes
PrintRecipe
Low FODMAP Cilantro Lime Chicken
- Total Time: 2 hours 25 minutes
- Yield: 4
- Diet: Low Lactose
Ingredients
- ½ bunch fresh cilantro (about ⅓ to ½ cup, chopped)
- ¼ cup fresh lime juice (about 2 limes)
- 2 tablespoons garlic-infused olive oil
- 2 tablespoons extra-virgin olive oil
- 2 teaspoons packed brown sugar
- ½ teaspoon ground cumin
- ½ teaspoon kosher salt or sea salt
- 1 to 1.5 pounds boneless, skinless chicken breasts (about 2 large or 4 small)
Instructions
- Place cilantro, lime juice, garlic-infused oil, olive oil, brown sugar, cumin, and salt in a blender. Blend until the cilantro is processed into tiny pieces.
- In a sealable container, place chicken in the bottom. Pour cilantro lime marinade over the chicken and turn to coat. Refrigerate for at least 2 hours, but no longer than 24 hours.
- Cook chicken using your preferred method:
To bake: Preheat the oven to 450°F. Transfer the marinated chicken to a baking dish and discard any remaining marinade. Bake for 15 to 18 minutes, or until a food thermometer inserted into the thickest part reads 165°F. Let rest for 5 minutes. Slice and serve warm.
To broil or grill: Preheat grill or broiler to 450°F or 500°F. Transfer the marinated chicken to the grill (or a broiler pan for the broiler) and discard any remaining marinade. Grill (or broil) the chicken for 5 to 6 minutes per side, or until a food thermometer inserted into the thickest part reads 165°F. Let rest for 5 minutes. Slice and serve warm.
To air-fry: Preheat the air fryer to 375°F. Transfer the marinated chicken to the air fryer. Cook for 6 minutes. Flip, and continue cooking for an additional 4 to 6 minutes, or until a food thermometer inserted into the thickest part reads 165°F. Let rest for 5 minutes. Slice and serve warm.
Storage: Refrigerate in a sealed container for up to 3 days. Freeze uncooked in the marinade for up to 3 months. Thaw in the refrigerator before cooking.
Notes
Low FODMAP Serving: One serving of this recipe is made with low FODMAP amounts of ingredients. Individual tolerance may vary. For more information on specific ingredients, please refer to the Monash FODMAP App or check out the "FODMAP Notes" section (above the recipe).
To Make The Low FODMAP Burrito Bowl (pictured & in the video): Per bowl, 1 cup cooked rice, 1 cup shredded lettuce, 2 tablespoons diced tomato, 2 tablespoons canned pinto beans (rinsed well), 1 serving of grilled Low FODMAP Cilantro Lime Chicken (sliced), juice from a half of a lime, and a sprinkle of chopped cilantro.
- Prep Time: 10 minutes
- Marinate: 2 hours
- Cook Time: 15 minutes
- Category: Main Dish
- Method: Grill
- Cuisine: American
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Pat says
I made this recipe because one of my guests needed a fodmap diet. I've never made a burrito bowl before, and this one was a big hit. I actually flavored up the beans with a tablespoon of garlic-infused olive oil, a teaspoon of white wine vinegar, salt, pepper, and a full tablespoon of capers. One guest said it was an outstanding dinner (3xs)! (And no… he hadn't been drinking.) I marinated the chicken for 2 1/2 hours and I believe it needed more time.Next time I would marinate it for at least eight hours because the chicken breasts were so big. Thank for this recipe!
Erin Kennedy Hartensveld says
This is very tasty. We are having this recipe once a week!
JB Pollard says
Taste great, but I always forget something shooting for the picture because the shopping list doesn't include it lol.
David T. says
My goodness, Low-FODMAP or not, this is the best chicken dish in the world. This will be a pernanent recipe for me. Thank you sooo much for sharing this recipe.
B says
He liked it with chicken. Then we tried it again using pork, which was an even bigger hit with him! 🙂 We may try other meats as well! Thank you for this recipe!
J says
Is it ok to bake this at 350 degrees? If so for how long should you bake it? I'm asking because my old oven is unreliable at higher temperatures. Or is there a way you could cook it on the stovetop instead of in the oven? Thanks
Em Schwartz, MS, RDN says
Hi J, Yes, I would suggest starting with 30 to 35 minutes at 350°F and baking to an internal chicken temp of 165°F. Time will depend on the thickness of the chicken. Best, -Em
J says
Thanks so much for responding so quickly!
Jax says
Seriously, how have I been even eating chicken until I found this recipe?! This is my NEW favorite way to prepare chicken! This is super great for meal preps too! Pretty life changing for me - as I just started low FODMAP and I thought it would be so difficult, but I haven't eaten better! You have the BEST recipes, in my opinion! THANK YOU!
Bambi says
Love this recipe! This tastes so great! My whole family loves it too!
Emily says
Yay! So glad to hear, Bambi! Thanks for sharing. 🙂
Aimee Kollmansberger says
I've made this several times and love it!
Emily says
That's fantastic to hear, Aimee! I'm so glad you enjoy it! 🙂
Jamie says
This recipe is absolutely perfect. I was skeptical because I prefer to use a lot of seasonings when cooking but fear not! As minimal as this recipe is, make it as directed! You won't be disappointed! Hands down one of the best chicken marinades you will find!