This 8-ingredient Low FODMAP Italian Chicken and Veggies features tender chicken thighs flavored with Italian herbs and low FODMAP amounts of roasted green beans, cherry tomatoes, and canned artichokes. Serve this sheet pan meal over whole-grain quinoa or brown rice.
What's not to love about a one-pan meal? This Low FODMAP Italian Chicken and Veggies is a simple sheet pan meal filled with tender chicken, green beans, tomatoes, and Italian herbs.
Shopping list
To make this low FODMAP sheet pan meal, you'll want to add these ingredients to your shopping list:
- Garlic-infused oil - 2 tablespoons
- Balsamic vinegar - 2 tablespoons
- Dried oregano - ½ teaspoon
- Dried basil - ½ teaspoon
- Boneless, skinless chicken thighs - 4 thighs (about 1.25 pounds)
- Green beans - 30 (about a ½ pound)
- Cherry tomatoes - 12 (about ¾ dry pint)
- Canned quartered artichoke hearts - ⅔ cup
Serving suggestions: Cooked quinoa or brown rice; thinly sliced basil leaves for garnish
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.
Balsamic Vinegar: A low FODMAP serving is 1 tablespoon or 21 grams. Larger servings contain higher amounts of excess fructose.
Canned artichoke hearts: While fresh artichokes are generally high in FODMAPs, canned artichokes are low FODMAP in servings of ⅓ cup or 50 grams. The canning process can sometimes (but not always) reduce the FODMAP content of foods.
Cherry tomatoes are low FODMAP in servings of 5 tomatoes or 75 grams. 3/2022 Update: Monash University retested cherry tomatoes and as a result, has changed the low FODMAP serving. A low FODMAP serving of cherry tomatoes is now considered to be 3 tomatoes or 45 grams. Larger servings contain higher levels of excess fructose.
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.
Green beans are low FODMAP in servings of 15 beans or 75 grams. Larger servings contain higher amounts of the FODMAP sorbitol (one of the polyols).
Optional Ingredients
Quinoa is a low-FODMAP whole grain and source of plant-based protein. White, red, and black quinoa have all been tested. The recommended low FODMAP serving is 1 cup cooked or 155 grams.
Instructions
To make this low FODMAP Italian chicken and veggies, simply:
Marinate the chicken. In a medium bowl, whisk together 1 tablespoon garlic-infused olive oil, balsamic vinegar, dried oregano, and dried basil. Add chicken and toss to coat. Cover and marinate for 15 minutes.
Preheat the oven to 425°F. Line a sheet pan with aluminum foil.
Prep the veggies. Arrange green beans, cherry tomatoes, and halved artichoke hearts on the prepared baking sheet. Drizzle with remaining 1 tablespoon garlic-infused olive oil. With clean hands (or a spatula), mix the veggies to coat them with the oil.
Add the marinated chicken. When the oven is preheated, toss the chicken once more. Then, remove the chicken from the marinade and transfer to the sheet pan. Nestle the chicken in between the veggies.
Bake for 25-30 minutes or until chicken is cooked and veggies are fork-tender. Chicken is considered fully cooked when a food thermometer inserted into the thickest part reads 165°F.
Serve warm over cooked quinoa or brown rice and topped with optional fresh basil.
Similar recipes
- Sheet Pan Low FODMAP Chicken Fajita Bowls
- Low FODMAP Sheet Pan Nachos
- Low FODMAP Lemon Cod Sheet Pan Meal
Recipe
Low FODMAP Italian Chicken and Veggies
- Total Time: 45 minutes
- Yield: 4 servings 1x
- Diet: Low Lactose
Description
This 8-ingredient Low FODMAP Italian Chicken and Veggies features tender chicken thighs flavored with Italian herbs and low FODMAP amounts of roasted green beans, cherry tomatoes, and canned artichokes. Serve this sheet pan meal over whole-grain quinoa or brown rice.
Ingredients
- 2 tablespoons garlic-infused olive oil (divided)
- 2 tablespoons balsamic vinegar
- ½ teaspoon dried oregano
- ½ teaspoon dried basil
- 4 boneless, skinless chicken thighs (about 1.25 pounds)
- 30 green beans (trimmed)
- 12 cherry tomatoes (halved)
- ⅔ cup canned quartered artichoke hearts (drained well)
- Salt and pepper
Serving Suggestions
- Cooked quinoa or brown rice
- Thinly sliced basil leaves (for garnish)
Instructions
- In a medium bowl, whisk together 1 tablespoon garlic-infused olive oil, balsamic vinegar, dried oregano, and dried basil. Add chicken and toss to coat. Cover and marinate for 15 minutes.
- Preheat the oven to 425°F. Line a sheet pan with aluminum foil.
- Arrange green beans, cherry tomatoes, and halved artichoke hearts on the prepared baking sheet. Drizzle with remaining 1 tablespoon garlic-infused olive oil. With clean hands (or a spatula), mix the veggies to coat them with the oil.
- When the oven is preheated, toss the chicken once more. Then, remove the chicken from the marinade and transfer to the sheet pan. Nestle the chicken in between the veggies.
- Bake for 25-30 minutes or until chicken is cooked and veggies are fork-tender. Chicken is considered fully cooked when a food thermometer inserted into the thickest part reads 165°F.
- Serve warm over cooked quinoa or brown rice and topped with optional fresh basil.
Storage: Refrigerate in an airtight container for use within 2-3 days. Freezing is not recommended.
Notes
Low FODMAP Serving: One serving (1 chicken thigh + ¼ pan of cooked veggies) contains low FODMAP amounts of ingredients. For more information on specific ingredients, please refer to the Monash FODMAP App or check out the "FODMAP Notes" section (above the recipe).
Chicken Breasts: I prefer chicken thighs, but have used chicken breasts. If using chicken breasts, I suggest the following modifications: 1) Use small chicken breasts, or slice larger chicken breasts in half crosswise (similar to butterflied chicken breast but sliced all the way through). I've found larger chicken breasts take longer than the veggies need to cook. 2) Consider marinating chicken breasts for at least 1 hour, but ideally 6-8 hours to help add flavor and tenderize the chicken.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Cuisine: Italian-Inspired
Nutrition
- Calories: 170
- Fat: 9 g
- Carbohydrates: 12 g
- Fiber: 4.5 g
- Protein: 12 g
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Jordan Kent-Wozinskil says
Here are a few successful alterations:
• In place of dried basil I used 1 large leaf of fresh basil
• I let the chicken marinade for five minutes prior to cooking
• I served this dish with basmati rice
Thanks for the great recipe! Five stars.
Emily says
Love these modifications, Jordan! Thank you so much for sharing! ❤️
Anna says
I really enjoyed this dish! Smelled delish. Also, I doubled the spices (I really love basil and oregano). It was so quick and easy. Thank you!
Aimee Kollmansberger says
Making this tonight! Thanks!
P.S. I make the Cilantro Lime Chicken all the time. A quick lunch go-to.
Emily says
Woohoo! Hope you enjoyed it, Aimee! 🙂