One of my all-time most requested birthday meals is Low FODMAP BBQ Chicken. I love the flavor combination of baked chicken breasts topped with BBQ sauce, thick-cut bacon, and a slice of cheddar cheese. This recipe is a flavorful way to enjoy chicken without garlic, onion, or high-fructose corn syrup.
The best part about this recipe is that the cooking method is flexible! If you want to grill the chicken breasts and then add the BBQ sauce, bacon, and cheese, that will work! Or if it's raining, and it works better to bake them in the oven, that will work, too!
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Why You'll Love This Recipe
- It is not boring chicken!
- Super easy, with only four ingredients
- Gluten Free and Low FODMAP
Featured Ingredients
- Chicken Breasts - Thinly cut chicken breasts or slice a whole chicken breast in half the long way. This gives the chicken a faster cooking time.
- BBQ Sauce - Make homemade low FODMAP BBQ sauce, or purchase a low FODMAP version from Amazon. We like this honey inspired option from Smoke and Sanity.
- Thick-Cut Bacon Cooked - Smoky bacon compliments the sweet BBQ sauce.
- Cheddar Cheese - Melty, salty cheddar cheese is perfect.
See the recipe card for the exact measurements and complete instructions. Selected ingredients are based on guidance on current serving sizes measured by the Monash University Food App and FODMAP Friendly App at the time of publishing. As always, follow your gut and modify as needed.
Step-By-Step Instructions
Place the thinly cut chicken breasts in two greased 9x13-inch glass baking dishes.
Next, brush BBQ sauce over the chicken breasts. Don’t skimp on the amount of BBQ sauce.
Cut the bacon in half and place the strips over the chicken.
Add the slices of cheddar over the bacon. This will hold everything in place. Bake in a 350 degree F oven for 20-30 minutes or until the internal temperature of the chicken reaches 165 degrees F.
Tips and Tricks
With this recipe, you can create a BBQ chicken sandwich. Toast a gluten free bun, add a piece of crispy lettuce, and a slice of tomato for a tasty low FODMAP chicken sandwich, and serve it with a side of low FODMAP potato salad.
Ingredient Swaps
- Chicken Options - Love dark meat? Swap out the chicken breasts for boneless, skinless chicken thighs.
- Bacon Options - For a less fat option, swap out the bacon for turkey bacon.
- Cheese Options - Try using pepperjack cheese for a spicy option.
Variations
Grilled BBQ Bacon Chicken: Grill the chicken breasts until an internal temperature of 165 degrees F is reached. Remove and brush with BBQ sauce, add the bacon strips, and place a slice of cheese over the top. Place back on the grill with indirect heat until the cheese is melted.
Dairy-Free BBQ Chicken: Omit the cheddar cheese or replace it with a slice of dairy-free cheese.
Storing and Reheating
Store: Keep leftover chicken in the refrigerator in an airtight container for 3-4 days.
Reheat: Place a leftover chicken breast on a microwave-safe plate and heat for 1-2 minutes or until warm. Cut the chicken into pieces for quicker reheating.
Frozen: BBQ chicken will freeze well. Place cooled chicken in a freezer-friendly container for up to four months. Defrost before reheating.
Reader Love
"Made this tonight and the whole family gobbled it up! It’s so good! Putting this into our regular rotation!"
- Rachel
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Low FODMAP Notes
Low FODMAP information is based on the Monash University Food App and FODMAP Friendly App testing results. I highly recommend using these apps for guidance on ingredients and serving sizes and working with a Low FODMAP dietician. As always, modify and adjust based on your own tolerance and individual needs on a modified low FODMAP diet.
- Chicken Breasts - Unseasoned, plain chicken breasts do not have any detectable FODMAPs.
- BBQ Sauce - Safe at 2 tablespoons or 46 grams per meal. Find an option without high-fructose corn syrup, garlic, or onion listed in the ingredients.
- Bacon - Safe at two strips or 60 grams per meal.
- Cheddar Cheese - Safe at 2 slices or 40 grams per meal.
For additional information on a low FODMAP diet, please visit Monash University or FODMAP Friendly. Both have websites and apps for additional guidance and testing results.
FAQs
There are a few certified low FODMAP BBQ sauce options available on Amazon. Fody BBQ sauce is an original option. Smoke and Sanity has a honey-inspired option or bourbon-inspired option. Otherwise, there is always a homemade low FODMAP sauce option.
Meal Planning
When planning out the menu to go with BBQ bacon chicken, it goes well with potatoes, like Instant Pot mashed potatoes, low FODMAP sweet potatoes, or roasted tiny potatoes in garlic oil. Add a vegetable like a cob of sweet corn, sweet and salty green beans, or low FODMAP oven-roasted vegetables.
Additional Low FODMAP Chicken Recipes
Recipe
Low FODMAP BBQ Bacon Chicken
Ingredients
- 2-3 pounds chicken breast thinly sliced (Note 2)
- 1 pound thick-cut bacon cooked (Note 1)
- 2 cups low FODMAP BBQ sauce
- 12 slices cheddar cheese
Instructions
- Preheat the oven to 350 degrees F.
- Using two, 9x13-inch pans, place the chicken breasts into a single layer.
- Brush the tops of the chicken breasts with BBQ sauce. Generously coat each one.
- Cut the bacon strips in half. Place on top of the BBQ sauce coated chicken breasts.
- Next cover each chicken breast with a slice of cheddar cheese. Cut in half if needed to help with the placement.
- Bake in the oven for 25-30 minutes or until an internal temperature of 165 degrees F is reached.
- Remove from the oven and serve immediately.
Rachel K says
Made this tonight and the whole family gobbled it up! It’s so good! Putting this into our regular rotation!
Venessa Mandelkow says
Love to hear this! Glad everyone in your family loved it. Thanks for taking the time to comment and let me know. - Venessa