Low FODMAP Cilantro Lime Chicken

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

Jump to:

• Shopping list
• Low FODMAP Notes
• Instructions
• Serve this with
• Storage
• Recipe

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 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.

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 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.

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

• Low FODMAP Moroccan Chicken
• Low FODMAP Spiced Lemon Chicken
• Low FODMAP Tandoori Chicken

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