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
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James says
Hi. My friend reacts to garlic infused olive oil. Would this still work with regular olive oil?
Em Schwartz, MS, RDN says
Hi James, Yes! The garlic infused oil just adds a subtle garlic flavor, but regular olive oil works fine. -Emily
Al says
I might be reading the recipe wrong, but is it possible to cook the chicken in the oven on the broiler setting? Thanks!
Terri M says
I’ve made this twice. So good and my tummy likes it too! I broil the thighs for about 7 minutes in each side. A baked potatoe and salad…. Very satisfying.
Lila says
This is my go-to everyday meal! I eat it with rice, olive oil, salt and pepper, sauteed red pepper, and sauteed carrots. I also freeze the chicken to have a quick meal, and it eats up really well in the pan! I also use breast meat because I prefer the flavor and don't mind that it's a bit dry! I wanted to finally leave a comment as I have been using this for years, and it's a lifesaver!!
Susan says
I love many of your recipes, but this was outstanding. It's the best low-fodmap dish I've made so far.
Gaby Koenig says
So delicious! Instant staple dishes that never are dull.
QUESTION: can chicken sit in marinade for ~10, 11 hours? Prepare, go to work, return hours later.... Thank you.
Em Schwartz, MS, RDN says
Hi Gaby, So glad you enjoyed this! Yes, it should be okay in the marinade 10-12 hours. If I remember correctly, chicken can generally marinate up to 24 hours. Any longer than that and the fibers can start to break down and change the texture of the chicken. -Emily
Sandy says
I had never had moroccan anything before but since I have been eating low fodmap I have been looking for some recipes that actually have flavor to them. This was delicious! It is going to be one of my regular go to recipes from now on. Thank you!
Em Schwartz, MS, RDN says
Thanks for taking the time to share, Sandy! -Emily
Yuuki says
I love it!!! Super easy to make. I made it on a frypan and used olive oil and garlic powder (didn’t have garlic infused olive oil). This will be a repeater.
Chantel says
This dish is delicious! I should have made extra. My whole family loved it and I'll be making it frequently. Oh, I made it with the tabbouleh which was also very good! Thanks for a great recipe!
Kathy Doolittle says
So delicious and I’ll make again. We grilled it and imparted those wonderful grilled flavors. Thank you for a great recipe ,
Steve says
I made this recipe for the first time tonight -- LOVED IT!!
Em Schwartz, MS, RDN says
Thrilled to hear! Thanks for sharing, Steve!
Pam Green says
This was a delicious recipe I'd be happy to make for company. Since I don't care for chicken thighs, I used boneless, skinless chicken breasts. I also baked it at 325 degrees until done according to temperature test.
Em Schwartz, MS, RDN says
Thank you for taking the time to share, Pam!
Carrie Munsell says
Absolutely delicious! This one is going into the rotation!
Kerry L Morgan says
We loved this dish! So easy to make, so tasty. Thank you Emily!
Tom A says
Great recipe