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Home » Chicken

Low FODMAP Moroccan Chicken

Published: Jun 19, 2017 · Updated: Nov 4, 2020 by Em Schwartz, MS, RDN

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Close up of Low FODMAP Moroccan Chicken on a white plate served over low FODMAP quinoa tabbouleh
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Spiced without being overly spicy, this Low FODMAP Moroccan Chicken is a delicious alternative to plain, grilled chicken.

Close up side shot of low FODMAP Moroccan 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.

Looking down at a plate filled with quinoa tabbouleh and topped with grilled marinated chicken

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. 🙂

Small white containers filled with spices needed to make Low FODMAP Moroccan Chicken

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
A white plate filled with low FODMAP tabbouleh and Moroccan chicken

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).

Whisking a Moroccan chicken marinade in a glass bowl.

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.

Chicken thighs coated in low FODMAP Moroccan chicken marinade

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.

Marinated chicken sitting on a broiler pan.

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.

A plate with Moroccan chicken, baby red potatoes, and a cucumber, tomato, and dill salad.

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.

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Recipe

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Low FODMAP Moroccan Chicken


5 Stars 4 Stars 3 Stars 2 Stars 1 Star

5 from 31 reviews

  • Author: Em Schwartz, MS, RDN
  • Total Time: 1 hour 15 minutes
  • Yield: 4
  • Diet: Low Lactose
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Description

Spiced without being overly spicy, this Low FODMAP Moroccan Chicken is a delicious alternative to plain, grilled chicken!


Ingredients

Scale
  • 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

  1. 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.
  2. 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. 
  3. 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

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A plate of marinated and grilled chicken sitting on top of a quinoa salad. In the white space above, black text reads "Low FODMAP Moroccan Chicken."

 

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Comments

  1. Lauren says

    September 01, 2022 at 7:42 pm

    Freaking delicious!! Amazing when paired with the couscous salad--don't skip the feta and olives. This will become a regular in my rotation!

    Reply
  2. Melissa says

    August 19, 2022 at 12:58 pm

    Amazing! Not too spicy or too sweet; served with feta rice and spinach, it was a big hit. It has intense layers of flavor. I also used half paprika and half smoked paprika.

    Reply
  3. Melissa says

    August 19, 2022 at 12:55 pm

    Wow! Super flavorful - not too spicy, not too sweet, just a lovely and intense melding of flavors. I served mine with feta rice and spinach; big hit!

    Reply
  4. Ryan says

    August 06, 2022 at 6:46 pm

    Fantastic! We make this weekly and are not sick of it. Highly recommended.

    Reply
  5. Rakel says

    July 22, 2022 at 2:47 am

    We had this for dinner last night with chips and corn on the cob, my partner and son were almost fighting over the last piece of chicken and they both told me to keep this recepi because it was soooo god 🙂 So thank you for sharing it and have a good weekend, Rakel x

    Reply
    • Em Schwartz, MS, RDN says

      July 22, 2022 at 6:35 am

      Ha! Glad to hear your whole family enjoyed this recipe, Rakel! Thank you for taking the time to share! I really appreciate it. Best, -Em

      Reply
  6. Jennifer says

    April 18, 2022 at 2:17 pm

    Best chicken recipe I’ve ever tried! My whole family always wants me to make this even though they don’t have IBS.

    Reply
  7. SRios says

    April 04, 2022 at 8:05 am

    Can this be baked in the oven instead of grilling?

    Reply
    • Em Schwartz, MS, RDN says

      April 04, 2022 at 9:15 am

      Hi SRios, Yes, the chicken can be baked instead of grilled. It will, however, not have the added layer of smokey, char-grilled flavor. To bake, I'd recommend 450°F for 15-18 minutes or until a food thermometer inserted into the thickest part reads 165°F. The baking time will depend on the thickness of the chicken. Best, -Em

      Reply
  8. kia says

    March 13, 2022 at 9:06 am

    Thank you so much for this recipe. The flavors are INCREDIBLE just themselves, and also when combined with the Quinoa Tabbouleh. So good. This is a new staple in our house, everyone loved it, fodmap or no. I so appreciate you sharing this recipe as low fodmap is so challenging and can be so discouraging when you first start that it was wonderful to find tasty recipes to help with the whole process. Thanks again, so appreciated!

    Reply
    • Em Schwartz, MS, RDN says

      March 13, 2022 at 1:24 pm

      Thank YOU for taking the time to share, Kia! I'm so thrilled your household enjoyed this recipe! Wishing you the best on your FODMAP journey, -Em

      Reply
  9. Jenna M DeFazio says

    January 21, 2022 at 4:17 pm

    I'm just starting a low fodmap diet, I'd like to try this recipe, but I see garlic is high fodmap? Perhaps I'll try it without. The reviews are good!

    Reply
    • Em Schwartz, MS, RDN says

      January 22, 2022 at 1:31 pm

      Hi Jenna! You are correct that garlic is considered high in FODMAPs; however, garlic-infused oil is an exception. You can find more information in my low FODMAP garlic and onion substitutes post. Best, -Em

      Reply
  10. Lor says

    August 19, 2021 at 4:21 pm

    This recipe is fantastic! We grill it and serve it with the recommended Quinoa Tabbouleh. A perfect summer meal.

    Reply
    • Em Schwartz, MS, RDN says

      August 20, 2021 at 9:58 am

      Thank you so much for taking the time to share, Lor! Glad you enjoyed it. 🙂

      Reply
  11. Ruth Stamplecoski says

    June 02, 2021 at 2:48 pm

    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!

    Reply
  12. Geri Capeloto says

    June 02, 2021 at 8:36 am

    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.

    Reply
  13. Marzi says

    December 15, 2020 at 2:17 am

    Wow this turned out awesome 🙂 loved it! Thank you!

    Reply
  14. Jeni Tresize says

    October 11, 2020 at 9:03 pm

    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 🙂

    Reply
    • Em Schwartz, MS, RDN says

      October 19, 2020 at 10:04 am

      Aww thank you, Jeni!

      Reply
  15. Theresa says

    June 03, 2020 at 8:08 am

    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!

    Reply
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Hi! I'm Emily, the dietitian behind Fun Without Fodmaps

Hey! I'm Emily - a FODMAP-trained Registered Dietitian living with IBS. I love creating easy low FODMAP recipes for you (and me)!

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