Wake up your taste buds with this spicy, Afro-Portuguese-inspired Low FODMAP Peri Peri Chicken flavored with lemon, paprika, and cayenne pepper!
Drawing inspiration from a signature item at Nando's, an Afro-Portugues restaurant we visited in Auckland, this is one scrumptious (and spicy) way to kick-things-up!
This Low FODMAP Peri Peri Chicken is relatively spicy. So, if you know (or suspect) that spicy foods are a non-FODMAP trigger for your digestive symptoms, please consider a different recipe.
Shopping list
To make this spicy chicken recipe, add these ingredients to your shopping list:
- Lemons - 5 to 6 lemons (to yield 1 cup juice)
- Garlic-infused oil - ¼ cup
- Ground paprika - ¼ cup
- Ground cayenne pepper - 2 tablespoons
- Fresh ginger - a 1-inch piece
- Boneless, skinless chicken thighs - 6 thighs
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.
Ginger root is low FODMAP in servings of 1 teaspoon or 5 grams.
Ground red chili pepper (United States) is low FODMAP in servings up to 1 teaspoon or 2 grams. Chili peppers naturally contain capsaicin, which can be a non-FODMAP IBS trigger for some people. Avoid if sensitive.
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.
Paprika and smoked paprika have been tested and are low FODMAP in servings up to 1 teaspoon.
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PrintRecipe
Low FODMAP Peri Peri Chicken
- Total Time: 2 hours 25 minutes
- Yield: 6 1x
- Diet: Low Lactose
Description
Wake up your taste buds with this spicy, Afro-Portuguese-inspired Low FODMAP Peri Peri Chicken flavored with lemon, paprika, and cayenne pepper!
This chicken is relatively spicy. If you know (or suspect) that spicy foods are a non-FODMAP trigger for your digestive symptoms, this recipe may not be for you.
Ingredients
- 1 cup fresh lemon juice
- ¼ cup garlic-infused olive oil
- ¼ cup ground paprika
- 2 tablespoons cayenne pepper
- 1-inch piece ginger, minced
- 1 teaspoon salt
- 6 boneless, skinless chicken thighs
Instructions
- In a large bowl, whisk together lemon juice, olive oil, paprika, cayenne, ginger, and salt.
- Add the chicken and stir to coat. Cover and refrigerate for at least 2 hours (or overnight).
- When ready to eat, preheat grill (or broiler).
- Transfer the marinated chicken to the grill (or a broiler pan) and discard any remaining marinade. Grill (or broil) the chicken for 5-6 minutes per side, or until a food thermometer inserted into the thickest part reads 165°F.
- Serve warm.
Notes
Capsaicin: Chili peppers (including ground peppers) naturally contain a compound called capsaicin. It contributes to the spicy quality of these ingredients. Capsaicin can be a non-FODMAP trigger for digestive symptoms in some people. Please avoid if you have concerns.
- Prep Time: 2 hours 10 minutes
- Cook Time: 15 minutes
- Category: Main Dish
- Method: Grill
- Cuisine: Afro-Portuguese inspired
Marc Vincent Klitgaard says
Hi Em!
I made this recipe the other day. Lovely!
But 2 tablespoons worth of cayenne pepper? It really spiced things up. Maybe I'm not that familiar, but shouldn't it be teaspoons of cayenne instead of tablespoons?
Nicole says
Yummy! I made this today with chicken breast tenders. It was a big hit with my family. I only had about 1.5 T paprika and it still turned out great. I marinated about two hours before I put it on the grill. Thanks for the great recipe!
Em Schwartz, MS, RDN says
Yay! Thanks for taking the time to share, Nicole!
Maria says
Paprika spice or fresh?
Emily says
Hi Maria, I'm referring to the dried ground paprika in this recipe. I will add that detail to the recipe. Thanks!
Jo says
I halved this recipe for my boyfriend and I and it turned out so good! Will make again 🙂
Emily says
Yay! Glad to hear you enjoyed this recipe, Jo! I love spicy foods, so this is one of my favorites. 🙂