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: 4 tablespoons chopped fresh cilantro or parsley
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 garlic flavor on the low FODMAP diet. Monash University suggests a serving size of 1 tablespoon (20 ml), though it has been tested as low FODMAP in much larger amounts (up to 500 grams). Learn more about why it's generally well tolerated in my Low FODMAP Garlic and Onion Substitutes post. Both Fody Foods Garlic-Infused Olive Oil and Colavita Roasted Garlic Olive Oil have been tested and were certified.
Lemon juice is low FODMAP at 20 ml (about 1 tablespoon) per serve. Servings above ⅔ cup contain moderate to high levels of fructans.
Smoked paprika: A low FODMAP serving is 1 teaspoon or 2 grams. Larger servings contain higher levels of the FODMAP, excess fructose.
Ground cumin is low FODMAP in servings of 1 teaspoon or 2 grams.
Ground turmeric: A low FODMAP serving is 1 teaspoon or 2 grams.
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:
Red cabbage is low FODMAP in servings up to ¾ cup or 75 grams. Larger servings contain higher amounts of fructan/GOS.
Green beans are low FODMAP in servings of 15 beans or 75 grams. Larger servings contain higher amounts of the FODMAP sorbitol (one of the polyols).
Zucchini is low FODMAP in servings of ⅓ medium zucchini or 67 grams. Larger servings contain greater amounts of fructans.
Similar recipes
PrintRecipe
Low FODMAP Spiced Lemon Chicken
- Total Time: 50 minutes
- Yield: 4 1x
- Diet: Low Lactose
Description
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.
Ingredients
- 3 tablespoons garlic-infused olive oil
- 3 tablespoons fresh lemon juice (about 1 lemon)
- ½ teaspoon smoked paprika
- ½ teaspoon salt
- ½ teaspoon ground cumin
- ½ teaspoon ground turmeric
- 1 to 1.25 pounds boneless, skinless chicken thighs (or chicken breasts)
Optional garnish: 4 tablespoons chopped fresh cilantro or fresh parsley, divided
Instructions
- In a large bowl, whisk together olive oil, lemon juice, paprika, salt, cumin, and turmeric.
- Add chicken and toss to coat. Cover and refrigerate for 20-30 minutes.
- 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.
Notes
Low FODMAP Serving: One serving of this recipe uses low FODMAP amounts of ingredients at the time of publication. Individual tolerance may vary, and low FODMAP servings may change. For more information on specific ingredients, please refer to the Monash FODMAP App or check out the "FODMAP Notes" section (above the recipe).
- Prep Time: 5 minutes
- Cook Time: 15 minutes
- Category: Main Dish
- Method: Broil
- Cuisine: Mediterranean-Inspired
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Carmen Garceau says
My grandaughter has IBS and I also have a mild case. My question, can I make this on top of the stove in a frying pan? Too cold to grill outside and I don't like using the oven as sometimes the chicken gets dry or overcooked. I'm sure it's me. Hoping to hear from you before New Year's day as that's when I am making this. Thank you
Em Schwartz, MS, RDN says
Hi Carmen, I haven’t personally tried this recipe in a frying pan yet, but I think it could work on the stovetop.
Here's what I would do if I were to try it:
1. Heat a heavy skillet over medium-high heat with a thin layer of cooking oil.
2. Let the excess marinade drip off the chicken so it browns instead of steaming
3. Cook about 4–5 minutes per side, adjusting the heat if it browns too quickly
4. If needed, lower the heat and loosely cover the pan for the last few minutes
5. Cook until the internal temperature reaches 165°F, then let it rest a few minutes before serving.
I hope this works for you! Happy New Year! - Emily
Adriana says
I tried this with my boyfriend and it was a success! Didn’t have paprika, but the turmeric was a delicious addition to the chicken!
Sumner L. says
This recipe is a keeper! It was so moist and flavorful. The slightly charred edges from cooking on the grill were divine! Thanks for a. We dish to add to the dinner rotation.
Em Schwartz, MS, RDN says
Thanks for taking the time to share, Sumner! Glad you enjoyed it. 🙂 -Emily
Annie says
This is so easy to make and it’s very delicious! Definitely will make it again!
Amelia says
Jennifer says
Love this recipe! It’s so hard to find flavorful low fodmap recipes that don’t irritate my IBS, and this is definitely one of my favorites.
Nancy says
Loved this, even our picky eater liked it!