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, Skillet Meal, Supper
- 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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Kara says
Could I throw some kale or other leafy green vegetable in there as well?
Em Schwartz, MS, RDN says
Sure! Kale is low FODMAP in servings up to 1/2 cup or 75 grams. -Emily
Annie says
Very easy and quick to make, it tastes great and it’s definitely a keeper!
Annie says
This is definitely a keeper for us! Easy and quick to make and it tastes amazing!
Roshni Martin says
A lot of low FODMAP recipes I’ve tried (from all over) since starting the diet have been just okay or not great, but this one was absolutely delicious. We will be making this even after I’m off the diet. My husband isn’t on the diet and he loves it too. Thank you!!
Syneva says
Absolutely going to make this again! So delicious and so easy to make!
My husband kept raving about it!
T Carney says
Excellent easy recipe!!! Tastes delicious!!! And there were no leftovers with this meal!!!
My family had no clue that this is a low FODMAP recipe. I used 2.5 pounds of chicken thighs (instead of 1.5 lb.) making no adjustments to the recipe except to cook the chicken thighs in two batches. I had my flame pretty low for a slight 15 minute simmer so I checked the rice at 15 minutes. The rice needed an additional 3-4 minutes to be fully cooked. I used lemon juice from one lemon, which ended up being 4 Tablespoons. I recommend using 3 T lemon juice as suggested in the recipe.
Again, a fantastic meal loved by everyone!!!
TC says
I made a big pot of this for my lunches this week.
This is delicious! I am used to using garlic and onions in pretty much everything I cook. I didn’t expect it to turn out this tasty. The chicken stays juicy. This is definitely something I am going to make regularly.
Melissa says
I’m extremely new at being low fodmap. From what I understand, I can’t have garlic but one of the ingredients on this recipe is garlic infused olive oil. Is there something in the process of making the oil that makes the garlic low fodmap?
Em Schwartz, MS, RDN says
Hi Melissa, Great question! You are correct that garlic is generally avoided while low FODMAP. However, FODMAPs are carbohydrates and do not transfer into pure oil when infusing. I have more information about this in my low FODMAP garlic and onion substitutes post. -Emily
Melanie Petrandis says
I have been making this every week, It's easy and tastes good.
Kathy says
Can I make this in a 9x12 casserole dish and bake in oven?
Recommendations on temperature and cook time?
I'm trying to make for a larger group
Silynthia says
Delicious! Followed recipes exactly and it was a hit with the whole family! I’m new to low fodmap and so happy I found your recipes!
Savannah says
One of my husband and I's favorite meal! Do you think it would work with shrimp?
Christine says
I really enjoyed this dish and it was super easy to make !!! I give it 5 stars !!!
Jen says
I know if I make this with chicken breasts, then cooking time will change but what should I be expecting? Less time? By about how much, please?
Em Schwartz, MS, RDN says
Hi Jen, Great question! Regretfully, I'm not 100% sure as I haven't tried this yet. I did find this "chicken and rice skillet"-style recipe that uses chicken breasts. They sliced the chicken breasts into 1/2-inch thick by 2 to 3-inch long pieces, seared the chicken for 3 minutes per side, and simmered their chicken and rice mixture for 15 minutes. -Emily
chloe says
Hey, quick question - when it says to add the rice into the pan, should this already have been boiled and cooked? or is it dry rice I add and the boiling and simmering it altogether cooks it at the same time?
thanks
Em Schwartz, MS, RDN says
Hi Chloe, it's dry rice that simmers with everything else. I will make that clearer in the instructions. Thanks! -Em