If you've ever wished a sandwich could be bold, smoky, and low FODMAP…your wish is granted. This grilled chipotle chicken sandwich recipe skips the garlic and onion but keeps all the flavor. It's juicy, toasty, a little messy (in the best way), and just might make you forget you're on a special diet at all.
Some days lunch can just be snacks, but other days demand a sandwich you can really sink your teeth into. If you're team "lunch should be a meal," the low FODMAP sandwich recipe lineup is where it's at. Try the Low FODMAP Chicken Salad for something cool and creamy, or the Taco Stuffed Baked Potatoes if you're feeling rebellious (yes, they count as a sandwich in spirit). Say goodbye to boring, sad lunches.
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Why You'll Love This Recipe
- Marinated grilled chicken with smoky chipotle flavor
- No garlic, no onion - just gut-friendly ingredients
- Made with low FODMAP and gluten free swaps
- Quick weeknight dinner or easy lunch idea
- Totally customizable with your favorite toppings
What You'll Need
- Chicken Breasts - Thinly sliced so they cook fast and soak up that chipotle marinade.
- Avocado Oil - Great for grilling; keeps the chicken juicy without smoking up the kitchen.
- Lime Juice - Brightens things up and helps tenderize the chicken.
- Ground Chipotle Powder - Smoky depth without overwhelming heat.
- Smoked Paprika - Doubles down on the smokiness (and makes it smell amazing).
- Low FODMAP Garlic Salt - I love to use Smoke and Sanity's essence of garlic salt to give garlic flavor, but not garlic! I found it on Amazon.
Serving Grilled Chicken Breasts
- Gluten Free Hamburger Buns - Look for a low FODMAP brand like Canyon Bakehouse. Toasting with a bit of butter helps the texture!
- Low FODMAP Chipotle Mayo - Creamy, smoky, and easy to make yourself from scratch in minutes.
- Pepper Jack Cheese - Optional, but a little creamy heat if your gut allows.
- Tomato - A slice or two adds freshness.
- Lettuce - Adds crunch with zero stress.
- Low FODMAP Guacamole - Flavor-packed and adds creaminess to the sandwich.
See the recipe card for the exact measurements and complete instructions.
Step-By-Step Instructions
Step 1: Make the marinade
Add the avocado oil, fresh lime juice, chipotle powder, smoked paprika, and garlic salt to a large zip-top bag or airtight container. Stir gently to combine.
Tip: zip-top bag holders make this so much easier!
Step 2: Marinate the chicken
With clean hands, place the thinly sliced chicken breasts into the marinade. Make sure each piece is coated. Seal and refrigerate for at least 30 minutes, but no longer than 24 hours - too long and the texture gets mealy.
Step 3: Grill the chicken
Preheat your grill to medium-high. Grease the grates with tongs and a paper towel dipped in avocado or canola oil to prevent sticking.
Place the marinated chicken on the grill (discard any leftover marinade). Let it sear before flipping - this gives you those signature grill marks. Cook until the internal temperature reaches 165 degrees F. Remove with clean tongs, cover loosely with foil, and let rest for 10 minutes.
Step 4: Build your sandwich
Lightly butter your gluten free buns and toast them in a skillet or on the grill. Then layer it up: lettuce, grilled chicken, pepper jack cheese (if using), chipotle mayo, tomato, and guacamole. Dig in!
Tips and Tricks
Can't find thinly sliced chicken breasts? No problem. Just grab regular boneless breasts and slice them in half lengthwise to make thinner cutlets. It's budget-friendly and stretches your chicken further. If you're cutting them yourself, double the marinade so every piece gets plenty of flavor.
No grill? No problem. A stovetop grill pan works great if grilling outside isn't an option. Whether it's raining, snowing, or your grill is buried under patio furniture, you can still get that grilled flavor indoors.
Ingredient Swaps
- Boneless Skinless Chicken Thighs - These stay extra juicy and budget-friendly alternative to chicken breasts. Just adjust the cook time slightly, thighs may need a few more minutes on the grill to reach an internal temperature of 165 degrees F.
- Cheese Options: If pepper jack feels too spicy, try a slice of Monterey Jack, or Havarti to still get a great melt, without the hint of spice.
- Sauce Options: If chipotle mayo isn't your thing, use homemade Mexi-Ranch sauce.
Serving Ideas Beyond the Bun
Rice Bowls: Make a batch of Instant Pot cilantro lime rice and use it as the base of a rice bowl. Finish the bowl with black beans, diced pepper jack cheese, chopped lettuce, a scoop of guacamole, and drizzle with chipotle mayo. Easy to prep, easy to love.
Lettuce Wrap: Ditch the bun and add sliced chipotle chicken in a lettuce wrap, and add your favorite toppings.
Nachos: Chop the grilled chicken and layer it on tortilla chips. Add shredded cheese, jalapeños (if tolerated) and bake until melty. Take it out of the oven and add chopped lettuce, a drizzle of chipotle mayo, and scoops of guac.
FAQs
Yes, in small amounts! Chipotle powder is made from dried, smoked jalapeños, and according to Monash University, small portions are generally tolerated. This recipe uses a FODMAP-friendly amount that keeps the flavor without pushing limits.
Look for gluten free buns without high FODMAP ingredients like inulin, chicory root, agave syrup, or fruit juice concentrates.
Absolutely. Boneless, skinless chicken thighs work really well in this recipe. They're juicy, affordable, and perfect for grilling. Just add a few extra minutes to the cook time to be safe.
Not really. It's smoky and bold but not hot. If you're sensitive to spice, you can reduce the chipotle powder by half and skip the pepper jack cheese.
Yes! You can marinate the chicken up to 24 hours in advance and even grill it ahead of time. Store the cooked chicken in the fridge, then reheat and assemble your sandwich fresh when you're ready to eat.
Try cheesy, melty, quick low FODMAP chicken quesadillas.
Storing and Reheating
Storing: Let the grilled chicken cool, then store it in an airtight container in the fridge for up to 4 days. Keep the buns, toppings, and chipotle mayo separate so everything stays fresh and doesn't get soggy.
Reheating: Warm the chicken in a skillet over medium heat or in the microwave for 30-60 seconds until heated through. Toast your gluten free bun just before serving for the best texture. Then layer it all up like it's fresh off the grill.
Low FODMAP Notes
Low FODMAP ingredient information is based on the Monash University Food App and FODMAP Friendly App testing results as of the day posted. As always, modify based on your gut and what works for you on a low FODMAP diet.
- Ground Chipotle Powder: This is my secret to getting that glorious chipotle flavor without any garlic or onions that is typically found listed in the ingredients in canned chipotle peppers. This spice is tested to be safe at 1 teaspoon or 2 grams per meal.
- Low FODMAP Garlic Salt: Love this ingredient as a way to get garlic flavor without the issues garlic causes!
- Guac and Chipotle Mayo: Make it yourself! Use the recipe for low FODMAP guacamole and low FODMAP chipotle mayo! Know exactly what is in it, keep a safe serving size and skip the tummy issues.
What To Serve With Chipotle Chicken Sandwiches
Oven Roasted Baby Potatoes - Crispy on the outside, fluffy on the inside. Toss with garlic-infused oil and roast until golden brown.
Simple Side Salad - Romaine, radishes, shredded carrots, and a quick low FODMAP ranch dressing. Light and fresh.
Low FODMAP Coleslaw - Cabbage, carrots, and a creamy homemade dressing.
Tortilla Chips With Low FODMAP Queso - Easy, cheesy, and oh so delicious.
More Loveable Chicken Recipes
Love This Recipe?
Leave a ⭐⭐⭐⭐⭐ rating + comment. It helps so much, and we love hearing from everyone! Thank You -Venessa
Recipe
Chipotle Chicken Sandwiches
Equipment
Ingredients
- 2 pounds thinly cut chicken breasts (Note 1)
Marinade Ingredients:
- ¼ cup avocado oil (Note 2)
- 2 tablespoons fresh lime juice about 2 limes
- 1 teaspoon ground chipotle powder
- 1 teaspoon smoked paprika
- ½ teaspoon garlic salt (Note 3)
- ¼ teaspoon kosher salt
For Serving:
- Hamburger Buns gluten free if needed
- Sliced Pepper Jack Cheese (Note 4)
- Chipotle Mayo
- Butter Lettuce
- Sliced Tomato
- Guacamole
Instructions
- In a large gallon sized zip top bag or an airtight container, add avocado oil, lime juice, chipotle powder, smoked paprika, garlic salt and kosher salt. Stir to combine. Using a zip top bag holders, makes this task a breeze.
- Next add the thinly sliced chicken breasts to the marinade ingredients. Gently mix the marinade so that it covers the chicken, evenly.
- Place the bag or container in the refrigerator for at least 30 minutes but no longer than 24 hours.
- Preheat the grill to medium heat. If grilling is not an option, use a grill pan on the stovetop. Place a tablespoon of vegetable oil or avocado oil on a folded paper towel. Using tongs holding the paper towel, grease the grill grates.
- Using tongs, remove the marinated chicken and place on the grill grates. Shake off an excess marinade to help prevent flare ups.
- Grill the chicken for 5-8 minutes or until there is a good sear on one side. Flip and cook again for 4-6 minutes or until the chicken reaches an internal temperature of 165 degrees F is reached.
- Using clean tongs, remove the chicken breasts and place on a baking sheet. Tent with tin foil and allow the chicken to rest for 10 minutes.
- Next lightly butter the hamburger buns and toast until golden brown. Then build the ultimate chipotle chicken sandwich. Add lettuce leaves, grilled chicken breast, chipotle mayo, a slice of pepper jack cheese, tomato slice, a scoop of guacamole and the top bun.
Venessa Mandelkow says
Made the mistake of skipping the chipotle mayo and never again. It adds such a great flavor to these chicken sandwiches!