Low FODMAP Lemon Chicken and Rice is a cozy main dish flavored with Italian herbs and fresh lemon juice. This easy supper recipe is made with just seven ingredients in about 30 minutes - great for a busy weeknight! Pair this one-skillet dish with a simple lettuce salad or low FODMAP serving of steamed green beans.
This recipe was originally published on February 6, 2018. While the core of the recipe has not changed, it was updated to include new or additional information and photos.
Creating flavorful recipes without the conventional aromatics of (higher FODMAP) garlic or onion is a challenge. Over the years I've learned some tips and tricks to add low FODMAP flavor.
One of my favorite tips is adding the bright, citrusy flavor of lemon juice. Another is layering both dried and fresh low FODMAP herbs. This dish employs both techniques.
This yummy one-skillet meal is flavored with dried Italian herbs, fresh (technically optional) parsley, and freshly-squeezed lemon juice. The warm chicken and creamy-without-the-cream rice are cozy and comforting, while the lemon adds a light and bright quality.
I really enjoy making this on a snowy-Minnesota-winter weeknight. I pair it with steamed green beans or a simple side salad of romaine, olive oil, and wine vinegar.
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Shopping list
To make this low FODMAP chicken recipe, add these ingredients to your shopping list:
- Boneless, skinless chicken thighs - 1 ½ pounds
- Garlic-infused olive oil - 2 tablespoons
- Long-grain white rice - 1 cup uncooked
- Low FODMAP chicken or vegetable broth - 2 cups (I used Fody's low FODMAP veggie broth base)
- Lemon - 1 (to yield 3 tablespoons juice)
- Italian seasoning (made with low FODMAP ingredients) - 2 tablespoons
- Optional: Fresh parsley - 1-2 tablespoons chopped
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.
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.
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).
Low FODMAP broth can be a great way to add low FODMAP flavor. Many store-bought options contain high FODMAP ingredients like garlic and onion. Read labels and avoid products containing these high FODMAP ingredients. My go-to is Fody's Low FODMAP Veggie Broth but you can find other options here.
Lemon juice is low FODMAP in servings of 1 tablespoon or 21 grams. Larger servings, greater than ⅔ cup, contain moderate to high levels of the FODMAP, fructans.
Low FODMAP Italian Seasoning: Some packaged Italian seasoning blends contain high FODMAP onion or garlic powder. Double-check ingredients before purchasing.
Simply Organic Italian Seasoning and McCormick Gourmet Italian Seasoning are two blends that do not contain garlic or onion. Or, consider making your own.
Parsley is a low FODMAP herb. Fresh parsley has been tested and is low FODMAP in servings up to 1 cup or 16 grams.
Equipment
Some equipment that might be helpful in the preparation of this dish:
- Chef's knife - friendly reminder to sharpen your knives regularly; a sharp knife is a safe(r) knife
- Cutting boards
- A large skillet with cover - I use and have been pleasantly surprised by the durability of this deep-sided non-stick skillet from Target.
- Measuring cups and measuring spoons - I'm a fan of this magnetic set.
- Tongs - I use a non-metal, heat-safe set to help protect my pans
- Stirring utensils - I prefer silicone, but wood is another versatile option
- Citrus juicer
Instructions
Here's how to make this low FODMAP lemon chicken and rice recipe:
Season the chicken thighs with salt and pepper.
Heat olive oil in a large skillet (with a cover) over medium-high heat. Add chicken thighs and sear for 2 minutes on each side until golden brown. Remove chicken from the pan.
To the now-empty pan, add uncooked rice, chicken broth, lemon juice, and Italian seasoning. If the chicken broth you are using is unsalted, add ½ teaspoons salt. Stir to mix.
Cover the skillet and bring it to a brief boil over medium-high heat. Once boiling, reduce heat to medium-low or the temperature-setting that maintains a gentle, steady simmer.
Cook for 15 minutes or until all of the liquid has been absorbed into the rice, and the chicken is fully cooked. The USDA considers chicken to be fully cooked when a food thermometer inserted into the thickest part reads 165°F.
Remove from heat and adjust flavor with additional salt and pepper as needed.
Serve the chicken and rice warm topped with optional parsley.
Serve this with
Everyone has unique appetites and nutritional needs. If you'd like to add more food to this low FODMAP lemon chicken and rice, consider serving this with:
- Steamed green beans or broccoli - both have low FODMAP servings (check the Monash FODMAP app for the most up-to-date servings)
- A simple side salad of lettuce, olive oil and vinegar. Top with tomato, cucumber, olives, etc. for additional flavor
Storage
Refrigerate leftovers without the (optional) parsley garnish in an airtight container for 3-4 days. Chop and garnish with parsley just before serving.
Top tip
When cooking the chicken and rice, try to use the lowest stove-top setting while maintaining a simmer to help prevent sticking or burning.
Recipe
Low FODMAP Lemon Chicken and Rice
- Total Time: 35 minutes
- Yield: 4 servings 1x
- Diet: Low Lactose
Description
Low FODMAP Lemon Chicken and Rice is a cozy main dish flavored with Italian herbs and fresh lemon juice. This easy supper recipe is made with just seven ingredients in about 30 minutes – great for a busy weeknight! Pair this one-skillet dish with a simple lettuce salad or low FODMAP serving of steamed green beans.
Ingredients
- 1 ½ pounds boneless, skinless chicken thighs
- Salt and black pepper
- 2 tablespoons garlic-infused olive oil
- 1 cup uncooked long-grain white rice
- 2 cups low FODMAP chicken or vegetable broth // note 1
- 3 tablespoons freshly squeezed lemon juice (about 1 lemon)
- 2 tablespoons low FODMAP Italian seasoning // note 2
- 1-2 tablespoons chopped fresh parsley, optional
Instructions
- Season the chicken thighs with salt and pepper.
- Heat olive oil in a large skillet (with a cover) over medium-high heat. Add chicken thighs and sear for 2 minutes on each side until golden brown. Remove chicken from the pan.
- To the now-empty pan, add the uncooked white rice, chicken broth, lemon juice, and Italian seasoning. If the chicken broth you are using is unsalted, add ½ teaspoons salt. Stir to mix. Return the chicken to the pan, placing it on top of the rice mixture.
- Cover the skillet and bring it to a brief boil over medium-high heat. Once boiling, reduce heat to medium-low or the temperature-setting that maintains a steady, gentle simmer. Try to use the lowest setting while maintaining a simmer to help prevent sticking or burning. Cook for 15 minutes or until all of the liquid has been absorbed into the rice, and the chicken is completely cooked. The USDA considers chicken to be fully cooked when a food thermometer inserted into the thickest part reads 165°F. Remove from heat and adjust flavor with additional salt and pepper as needed.
- Serve the chicken and rice warm topped with optional parsley.
Notes
Note 1: I used 2 teaspoons Fody Low FODMAP Veggie Soup Base and 2 cups water.
Note 2: Choose an Italian seasoning blend that does not contain garlic powder. Examples: Walmart’s Great Value Italian Seasoning or Simply Organic’s Italian Seasoning. Or, make a homemade Italian seasoning blend.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Main Dish, Supper, Skillet Meal
- Method: Stove-Top
- Cuisine: Mediterranean-Inspired
Food safety
- Cook chicken to a minimum temperature of 165 °F (74 °C)
- Do not use the same utensils on cooked food, that previously touched raw meat
- Wash hands after touching raw meat
- Don't leave food sitting out at room temperature for extended periods
- Never leave cooking food unattended
- Always have good ventilation when using a gas stove
See more guidelines at USDA.gov.
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Jacob's Ma says
Easy and very tasty!
Amanda Hughes says
This was easy and delicious and I didn’t have to clean up a thousand dishes! Added bonus that my kids (18 & 9) liked it. It’s always nice to find something that the whole family can enjoy that meets my husband’s dietary restrictions.
Jenny says
This was so good!! I added turmeric to the chicken thighs, and also added saffron while it was simmering. This will definitely be a repeat meal!
Em Schwartz, MS, RDN says
Love the additions of turmeric and saffron, Jenny! I will have to try adding them next time. Thanks for sharing! Best, Em
Nicole says
Hi Emily! Your blog is a lifesaver. I’m new to this journey, and I can’t tell you how much I appreciate your tasty, low FODMAP recipes.
Question - do you think this would freeze well? I’m trying to do some meal preps and was thinking this could be a good chicken & rice frozen meal. Any thoughts or recommendations?
Emma Jo says
I haven't bought the garlic-infused oil yet so I substituted red pepper flakes to boost the flavor. Very good! Used shredded rotisserie chicken instead of chicken thighs. Will make again. Thanks!
Samantha Albert says
Question: Have you tried this with bone-in chicken? If so, what adjustments would you make?
Terry says
Love this recipe. I made it exactly as the recipe says and it was delicious. I always use Jasmine or Basmati rice. I will make this again, Easy on the stomach. It's a keeper!
Moira says
Another one of my favorites from you! So delicious and simple. This is one of my go to recipes I still make even though I am not on the fodmap diet anymore! I use ground turkey to make an already easy recipe even more so! Thank you so much for the great ideas!
Tess says
Can I make with chicken breasts?
Emily says
Yes, however, the cooking time may vary.
Chris Petty says
We love making this with the leftover stock from your Instant Pot chicken recipe. Easy and delicious!
I have found that the amount of lemon juice in the lemon can change the flavor/ juiciness of this recipe quite a bit. I like it when we get a lot of lemon juice and the tartness leaves a pucker in your mouth. Yum!
Emily says
Thanks for sharing, Chris!
Emily says
This has become an easy but good weeknight staple for us. Thanks!
Emily says
Thanks for sharing, Emily! Glad you enjoy it!
Dawn Marie says
I'm new to this lifestyle change. I'm wondering what constitutes chicken broth to be low FODMAP?
Emily says
Great question, Dawn! Many broths and stocks are made with high FODMAP ingredients, like onion and garlic. Celery is another common broth ingredient that can be high in FODMAPs if the amount used is not small enough. Depending on where you live, it can be challenging to find a low FODMAP broth in grocery stores. So, I typically make my own or use FODY Foods Chicken Soup Base.
Holly says
This was really good and simple! Thank you!!
Emily says
Thanks, Holly!
Keri says
I'm wondering what kind of white rice you use. Instant? Jasmine? Basmati?
Emily says
Hi Keri, I have used both instant and basmati to make this recipe.
Libby says
This was really good! I added butter at the end, and topped with shaved Parmesan and chives as well as the parsley. Kids and Hubs went back for seconds. Thanks for sharing. This will become a staple for us!
Emily says
What yummy modifications?! I'm going to have to try them the next time I make this dish. Thanks for sharing, Libby!
Kim Anh says
Thanks for the recipe! During the 15 minute simmer, should the lid be on or off?
Em Schwartz, MS, RDN says
Hi Kim, I keep it covered. -Em