Low FODMAP Spiced Lemon Chicken

This easy low FODMAP spiced lemon chicken has a light, lemony flavor with hints of turmeric, cumin, and smoked paprika. Serve this simple main with your favorite low FODMAP veggie and whole-grain sides.

The longer I live with chronic conditions, the more I appreciate simple yet flavorful meals.

Although I usually enjoy playing around in the kitchen and creating recipes, sometimes I (like many of you) don't have a lot of energy or desire to cook supper at the end of the day.

To help combat this, I've learned to fill our weekly meal plan with simple meals made up of three main components: a source of protein (chicken, salmon, pork, etc.), a FODMAP-friendly veggie, and some kind of starchy side (rice, quinoa, potato, etc.).

Simple marinades like the one used in today's spiced lemon chicken help add flavor to these basic meals without a lot of work or brainpower.

This lemony marinade features just 6 ingredients, many of which may already be in your low(er) FODMAP kitchen. It is subtly spiced with smoked paprika, cumin, and turmeric.

I usually broil the chicken in this recipe. But every so often, we use our charcoal grill to add another layer of yummy flavor.

Shopping list

To make this low FODMAP spiced lemon chicken, add these ingredients to your shopping list:

• Garlic-infused oil - 3 tablespoons
• Lemon - 3 tablespoons juice (about 1 lemon)
• Smoked paprika - ½ teaspoon (regular paprika can be substituted)
• Salt - ½ teaspoon
• Ground cumin - ½ teaspoon
• Ground turmeric - ½ teaspoon
• Boneless, skinless chicken thighs or breasts - 1 to 1.25 pounds

Optional garnish: Chopped fresh cilantro or parsley

Low FODMAP notes

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.

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.

Instructions

To make this lemony chicken, simply:

Step 1: Whisk together olive oil, lemon juice, paprika, salt, cumin, and turmeric in a large bowl.

Step 2: Add chicken and toss to coat. Cover and refrigerate for 20-30 minutes.

Step 3: Preheat grill (or broiler) on high. Toss the chicken once more and then transfer the chicken from the marinade to the grill or a greased broiler pan. Discard any remaining marinade. Grill or broil chicken for 6-8 minutes per side or until cooked. Chicken is cooked when a food thermometer inserted into the thickest part reads 165°F.

Serve warm with a sprinkle of optional fresh cilantro or parsley.

Storage: Refrigerate in an airtight container for 3-4 days.

Serve this with

Consider serving this low-FODMAP spiced lemon chicken with:

• Low FODMAP Mediterranean Coleslaw and cooked quinoa
• Grilled or roasted zucchini (⅓ cup or 65 grams is low FODMAP) and red bell peppers (FODMAP-free veggie) with brown rice
• Lettuce, cherry tomatoes (a low-FODMAP serve is 5), olives, and Low FODMAP Lemon Vinaigrette

Similar recipes

• Low FODMAP Moroccan Chicken
• Low FODMAP Tandoori Chicken
• Sheet Pan Low FODMAP Chicken Fajita Bowls

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