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    Home » Low FODMAP Recipes » Low FODMAP Peri Peri Chicken

    Low FODMAP Peri Peri Chicken

    Published: May 5, 2017 | Updated: Oct 29, 2020 by Em Schwartz, MS, RDN

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    Two photos of low FODMAP peri peri chicken
    This post contains affiliate links. If you click on a link and make a purchase, I may receive a small commission at no extra cost to you.

    Wake up your taste buds with this spicy, Afro-Portuguese-inspired Low FODMAP Peri Peri Chicken flavored with lemon, paprika, and cayenne pepper!

    Grilled peri peri chicken thighs topped with chopped fresh cilantro.

    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 certain ingredients that are either frequently asked about or that 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 has been confirmed to be low FODMAP by Monash University. Learn more about why garlic-infused oil is okay in my Low FODMAP Garlic and Onion Substitutes post.

    Ginger root has been tested and found to contain only trace amounts of FODMAPs, by Monash University. Enjoy freely.

    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 up to a ½ cup or 125 grams.

    Paprika and smoked paprika have been tested and are low FODMAP in servings up to 1 teaspoon.

    A plate of peri peri grilled chicken thighs with a lemon half.

    Similar recipes

    • Low FODMAP Moroccan Chicken
    • Low FODMAP Tandoori Chicken
    • Low FODMAP Spiced Lemon Chicken
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    Horizontal close up of low FODMAP peri peri chicken

    Low FODMAP Peri Peri Chicken


    ★★★★★

    5 from 2 reviews

    • Author: Em Schwartz, MS, RDN
    • Total Time: 2 hours 25 minutes
    • Yield: 6 1x
    • Diet: Low Lactose
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    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

    Scale
    • 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

    1. In a large bowl, whisk together lemon juice, olive oil, paprika, cayenne, ginger, and salt.
    2. Add the chicken and stir to coat. Cover and refrigerate for at least 2 hours (or overnight).
    3. When ready to eat, preheat grill (or broiler). 
    4. 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.
    5. 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

    Keywords: spicy chicken, grilled chicken

    Did you make this recipe?

    Tag @funwithoutfodmaps on Instagram and hashtag it #funwithoutfodmaps

     

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    Reader Interactions

    Comments

    1. Marc Vincent Klitgaard says

      January 24, 2022 at 10:38 am

      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?

      Reply
    2. Nicole says

      May 24, 2020 at 6:26 pm

      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!

      ★★★★★

      Reply
      • Em Schwartz, MS, RDN says

        May 26, 2020 at 2:10 pm

        Yay! Thanks for taking the time to share, Nicole!

        Reply
    3. Maria says

      October 15, 2018 at 3:21 pm

      Paprika spice or fresh?

      Reply
      • Emily says

        October 15, 2018 at 7:41 pm

        Hi Maria, I’m referring to the dried ground paprika in this recipe. I will add that detail to the recipe. Thanks!

        Reply
    4. Jo says

      February 24, 2018 at 8:41 pm

      I halved this recipe for my boyfriend and I and it turned out so good! Will make again 🙂

      ★★★★★

      Reply
      • Emily says

        February 26, 2018 at 8:29 pm

        Yay! Glad to hear you enjoyed this recipe, Jo! I love spicy foods, so this is one of my favorites. 🙂

        Reply

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