Print

Tender Low-FODMAP Grilled Chicken Recipe Perfect for IBS-Friendly Meals

low-FODMAP grilled chicken recipe - featured image
Print Recipe

A simple, soothing, and delicious low-FODMAP grilled chicken recipe designed to be IBS-friendly, tender, and flavorful without causing digestive discomfort.

Ingredients

Scale
  • 4 boneless, skinless chicken breasts (about 1.5 pounds / 680 grams)
  • 1/4 cup (60 ml) garlic-infused olive oil (FODMAP-safe, no garlic pieces)
  • 2 tablespoons (30 ml) freshly squeezed lemon juice
  • 1 tablespoon (15 ml) maple syrup or pure honey
  • 2 teaspoons (10 ml) Dijon mustard
  • 1 teaspoon (5 grams) dried oregano or 1 tablespoon fresh oregano, chopped
  • 1 teaspoon (5 grams) dried thyme
  • 1/2 teaspoon (2.5 grams) smoked paprika (optional)
  • Salt and freshly ground black pepper, to taste
  • Optional garnish: Fresh parsley or chives, chopped

Instructions

  1. Prepare the Marinade: In a mixing bowl, combine 1/4 cup garlic-infused olive oil, 2 tablespoons lemon juice, 1 tablespoon maple syrup, and 2 teaspoons Dijon mustard. Whisk until smooth and integrated, about 30 seconds.
  2. Add Herbs & Spices: Stir in 1 teaspoon dried oregano, 1 teaspoon dried thyme, 1/2 teaspoon smoked paprika, salt, and pepper. Give it a final whisk to blend everything nicely.
  3. Marinate the Chicken: Place the chicken breasts in a zip-top bag or shallow dish. Pour the marinade over them, ensuring each piece is well coated. Seal or cover, then refrigerate for at least 30 minutes, ideally 1-2 hours.
  4. Preheat the Grill: Heat your grill or grill pan to medium-high (about 400°F / 200°C). Oil the grates lightly with a paper towel dipped in oil to prevent sticking.
  5. Grill the Chicken: Remove the chicken from the marinade, letting excess drip off. Place on the hot grill. Cook for about 5-6 minutes per side, flipping once halfway through. Use tongs to avoid piercing the meat and losing juices.
  6. Check for Doneness: Insert an instant-read thermometer into the thickest part; it should read 165°F (74°C). If you don’t have a thermometer, pierce with a knife and check that juices run clear.
  7. Rest the Chicken: Transfer to a plate, cover loosely with foil, and let rest for 5 minutes to lock in juices.
  8. Serve: Slice if desired, garnish with fresh parsley or chives, and enjoy!

Notes

Marinate for at least 30 minutes, ideally 1-2 hours for best tenderness. Avoid over-marinating as lemon juice can start to ‘cook’ the meat. Use a thermometer to ensure perfect doneness. Let chicken rest after grilling to keep it juicy. If no grill is available, bake at 400°F (200°C) for 20-25 minutes until internal temperature reaches 165°F (74°C).

Nutrition

Keywords: low-FODMAP, IBS-friendly, grilled chicken, tender chicken, garlic-infused olive oil, healthy chicken recipe, gut-friendly, easy dinner

Find it online: https://milaspoon.com/tender-low-fodmap-grilled-chicken-recipe-perfect-for-ibs-friendly-meals/