Spiced without being overly spicy, this Low FODMAP Moroccan Chicken is a delicious alternative to plain, grilled chicken.
This Moroccan spice blend is one of my favorites. It is packed with Mediterranean flavor from spices like cumin, coriander, cinnamon, ginger, and turmeric. This marinade is easy to make and produces tender, juicy, oh-so-flavorful chicken every. single. time.
Chicken Thighs vs. Chicken Breasts
I might raise a few eyebrows when I say that I prefer eating chicken thighs over breasts. Chicken breasts have lower total fat and saturated fat content compared to thighs, but the difference isn’t that great when comparing skinless chicken breasts with skinless chicken thighs:
- Chicken Breast (3 oz.): Fat 7g, Saturated fat 2g, Protein 25g, Iron 4%
- Chicken Thigh (3 oz.): Fat 13g, Saturated fat 3.5g, Protein 21g, Iron 6%
Chicken thighs are often more affordable than chicken breasts. And, because of the slightly higher fat content, they are have more flavor and are less likely to dry out when cooking.
Although I prefer to use chicken thighs, I’m not saying one is better than the other. We each have unique nutritional needs, and in my opinion, no single food is good or bad. Feel free to use either in this and most other chicken recipes. 🙂
Shopping list
To make Low FODMAP Moroccan Chicken you will need:
- Garlic-infused olive oil is a FODMAP-friendly way to add garlicky flavor. It’s my go-to low FODMAP garlic substitute.
- Spices including paprika, cumin, coriander, cinnamon, turmeric, ginger, and optional cayenne pepper for all the Moroccan-inspired flavor.
- Boneless, skinless chicken thighs or breasts
Instructions
Make the marinade. In a small bowl, whisk together the garlic-infused olive oil, spices (paprika, cumin, coriander, cinnamon, turmeric, ginger, and cayenne pepper).
Marinate. Transfer mixture to a gallon ziptop bag or glass container with a lid. Add chicken and mix to coat. Seal and place the chicken in the refrigerator to marinate.
Grill or broil. When you’re ready to eat, preheat grill (or broiler) on high. If using the broiler, I will coat a broiler pan with nonstick cooking spray before adding the chicken. Cook the chicken thighs for 6-8 minutes per side or until cooked.*
*I recommend using a meat thermometer inserted into the thickest part to double-check that it is done. Chicken is cooked when the internal temperature reaches 165°F.
Serve warm with your favorite sides. Check out the serving suggestions below for some ideas. You can also store the cooked chicken in an airtight container in the refrigerator for up to three days.
Serve this with
For a boost of whole grains and veggies, pair this Moroccan Chicken with Low FODMAP Quinoa Tabbouleh.
Serve Moroccan chicken over a bed of crunchy romaine with diced tomatoes, diced cucumbers, Kalamata olives, and Low FODMAP Lemon Vinaigrette.
Pair this flavorful chicken with simple sides, like steamed baby red potatoes and Low FODMAP Tomato Salad with Cucumbers.
Looking for something even easier? Try this Low FODMAP Moroccan Chicken with Birds Eye® Steamfresh® Brown Rice or Minute® Brown Rice (seasoned with a squeeze of lemon juice), a handful of baby carrots, and a handful of olives. For dessert, enjoy an orange or a couple of squares of dark chocolate.
Similar recipes
- Low FODMAP Tandoori Chicken
- Low FODMAP Chinese Chicken Salad
- Low FODMAP Cilantro Lime Quinoa with Chicken
Recipe
Low FODMAP Moroccan Chicken
- Total Time: 1 hour 15 minutes
- Yield: 4 1x
- Diet: Low Lactose
Description
Spiced without being overly spicy, this Low FODMAP Moroccan Chicken is a delicious alternative to plain, grilled chicken!
Ingredients
- ¼ cup garlic-infused olive oil
- 2 teaspoons ground paprika
- 1 teaspoon ground cumin
- ½ teaspoon salt
- ½ teaspoon ground coriander
- ½ teaspoon ground cinnamon
- ½ teaspoon ground turmeric
- ¼ teaspoon ground ginger
- ⅛ teaspoon cayenne pepper, optional
- 1 (20-ounce) package boneless, skinless chicken thighs (or breasts)
Instructions
- In a small bowl, whisk together all ingredients except chicken. Transfer mixture to a gallon ziptop bag or glass container with a lid. Add chicken and mix to coat. Seal and marinate the chicken in the refrigerator for at least an hour but ideally 8 hours.
- When ready to eat, preheat grill (or broiler) on high. Remove chicken from marinade, discarding any leftover marinade. Grill chicken thighs for 6-8 minutes per side or until cooked. I recommend using a meat thermometer inserted into the thickest part to double-check that it is done. Chicken is cooked when the internal temperature reaches 165°F.
- Serve warm with your favorite low FODMAP sides.
Storage: Refrigerate in an airtight container for up to three days.
Notes
Low FODMAP serving: One serving uses low FODMAP amounts of ingredients.
- Prep Time: 5 minutes
- Cook Time: 10 minutes
- Category: Main Dish
- Method: Grill
- Cuisine: Moroccan
Keywords: marinade, rub, spice blend
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Ruth Stamplecoski says
This recipe is on rotation all year round, on the indoor grill pan in the winter and the BBQ starting today! Soooo moist and delicious. Thank you for such a great recipe!
Geri Capeloto says
OMG – this chicken was delicious. Having just started Fodmap and struggling a bit, this was the perfect menu to teach me that I don’t need the foods I miss. I couldn’t get enough of the chicken and will definitely make again.
★★★★★
Marzi says
Wow this turned out awesome 🙂 loved it! Thank you!
Jeni Tresize says
FAB – U – LOUS!!!!!!! My son cooked this for me last night, was crispy potatoes and tomato cucumber salad, YUM!
I was unaware of the your terrific website, but now I am enjoying your great recipes, and appreciate the good comments too! Jeni 🙂
Em Schwartz, MS, RDN says
Aww thank you, Jeni!
Theresa says
THANK YOU SO MUCH FOR SHARING THIS RECIPE! It is sooooo hard to find recipes for my entire family that is low FODMAP and that we can all equally enjoy! This recipe is easy and one that we will make again and again. It is delicious!
★★★★★
Lu says
This is delicious!! I made it for our family and we all loved it! Instead of chicken breast or thighs, I marinated two cornish hens and I baked them, they came out great! So tasty, an explotion of flavors! This is one of our favorite recepies and I will be making it often, thank you! Thank you! Thank you! Can’t wait to try another of your recepies☺
★★★★★
Em Schwartz, MS, RDN says
Thank YOU, Lu! This is one of my go-to recipes. So, I am thrilled to hear you and your family enjoy this recipe, too! Thank you for taking the time to leave a comment, and for sharing your success with using cornish hens in this recipe. Wishing you all the best, -Em
Carol says
I would like to try this for 15 -20 people. 2 questions. How many skinless boneless, would I need to cook, would have to in the oven as no grill. Can I serve this chicken cold if we nerd to cook in advance or is it really much better hot. Many thanks.
Emily says
Hi Carol, I generally plan 1 to 1.5 chicken pieces per person. Baking in the oven will work just fine – the cooking time may just vary. I don’t think I’ve actually eaten this chicken recipe cold, but I think it would be just fine if that’s easier for you. Hope that helps!
Carol says
Thank you Emily for your reply. I did try this is the oven for just my husband and myself but found it to be very mild in taste and I must admit my oven is temperamental at times but did not get the nice dark crust on top. So not sure if we are going to do this for the crowd I mentioned . Will decide this weekend.
★★★★
Joni C says
HOLY COW THIS RECIPE IS DELISH!!
I marinaded 2 large chicken breasts overnight in the fridge and my boyfriend (who isn’t on a restrictive diet) grilled them on our apartments outside gas grill and both of us were kind of shocked at how good it turned out haha we made “halal guys” style rice to pair with it and it was perfection!
We will definitely be making this again!
★★★★★
Emily says
Thank you, Joni! So glad to hear you both enjoyed it!!
Alison says
Thank you so much for a fantastic receipe. I thought my life on low fodmap was going to be boring this chicken is now mine and my husband’s favofavourite. I have cooked it for friends and they love it to Alison in the UK.
Emily says
Thank you, Alison! So glad you and your husband enjoyed it!
Leigh says
Wow! This was delicious!! Even my husband (who is not low-FODMAP) absolutely loved it.
I had to cook the chicken in the oven since I don’t have a grill. For the tabbouleh, I didn’t have mint on hand so I left it out. I also switched the feta for Parmesan cuz I had it on hand.
I do want to try the original recipe at some point, but these quick subs worked for me in a pinch.
This was soooo yummy! I have shared the recipe with all of my friends and family because I was so excited about it.
Thank you, thank you. It is so hard to find crazy delicious food while low-FODMAP. This is a gold mine recipe.
★★★★★
Emily says
Hey Leigh! Thank you so much for taking the time to share your thoughts on this recipe! You have no idea how much comments like yours mean to me. I appreciate you! 🙂