The perfect quick and easy weeknight dinner using chicken breasts. Low FODMAP Lemon Chicken is a flavorful way to use otherwise bland chicken. With a few steps, a delicious low FODMAP dinner is on your table.
Finding new and delicious ways to make chicken breasts is an exciting way to get out of a low FODMAP dinner recipe rut. Lemon and garlic infused olive oil go together like peanut butter and jelly. It's the tart, bright flavor from the fresh lemons, and the savory flavor from the garlic flavored oil that makes this recipe - perfect for the low FODMAP diet.
Jump to:
Why You'll Love This Recipe
- Juicy Chicken Breasts
- Quick and Easy Recipe
- Gluten Free, Dairy Free, and Low FODMAP Dinner Recipe
Featured Ingredients
- Chicken - Use boneless, skinless chicken breasts.
- Garlic Infused Olive Oil - My favorite is Colvita garlic oil. It is low FODMAP certified, and I got it from Amazon. It adds such great garlic flavor without using any actual garlic.
- Fresh Lemons - I love the flavor of lemons. The bright, tart flavor works so well with chicken.
- Spices:
- Dried Oregano
- Kosher Salt
- Black Pepper
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
Step 1: In a large skillet, over medium heat, pour in the garlic oil and add the butter.
If any chicken breasts are huge, slice them in half lengthwise.
Step 2: Add the chicken breasts—season with the dried oregano, salt, and pepper.
Step 3: Cook the chicken until golden brown. With tongs, flip the chicken in the skillet. Cook the other side until golden brown. The goal of this step is to add color to the chicken breasts.
Step 4: In a 9x13-inch baking dish, add the golden brown chicken breasts. Pour any leftover liquid from the skillet over the chicken. That is liquid gold! Add fresh lemon slices to the baking dish.
Step 5: Bake in a 350 degree F oven for 45 minutes or until the internal temperature of the chicken reaches 165 degrees F, using a digital thermometer.
Step 6: Squeeze the oven roasted lemons over the cooked chicken. Top with fresh herbs. I love to use fresh parsley.
Tips and Tricks
Shortcut: Use thin-cut chicken breasts to eliminate a prepping step.
Use an oven proof skillet to go from the stovetop to the oven! Less dishes!
Variations
- Spices - Switch up your spices. Use dried rosemary or Italian seasoning instead of dried oregano.
- Chicken Thighs - Use boneless, skinless chicken thighs instead of chicken breasts. Thighs will require a longer cooking time. Cook the thighs until the internal temperature reaches 165 degrees F.
- Faster Cook Time - Use chicken tenders. Cut the cooking time in half and monitor the internal temperature until done.
Storing And Reheating
Store: Keep any leftovers in an airtight container in the refrigerator for up to four days.
Reheat: Use a microwave-safe plate and reheat the chicken until heated through, about a minute.
Freeze: Freeze any leftover chicken in a freezer-friendly container or a zip-top bag. Dice up the chicken for easier defrosting if you want to use it in a salad or rice bowl.
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, as well as working with a Low FODMAP dietitian.
- Chicken Breasts - Unseasoned, plain chicken breasts do not have any detected FODMAPs.
- Garlic Infused Olive Oil - Safe at 1 tablespoon or 18 grams per meal.
- Lemon Juice - Safe at Safe at 1 tablespoon or 21 grams per meal.
- Dried Oregano - Safe at 1 teaspoon or 3 grams per meal.
As always, modify and adjust based on your own tolerance and individual needs on a modified low FODMAP diet.
FAQs
Boneless, skinless chicken breasts are low FODMAP. This is because it is pure protein. However, beware of chicken that has been marinated or brined. The marinade ingredients may contain high FODMAP ingredients. Check the ingredient list or make your own low FODMAP version to know for sure.
What To Serve With Lemon Chicken
Lemon chicken breasts pair perfectly with white rice pilaf, lemon rice, or low FODMAP risotto. Add a bag of frozen veggies; we love green beans, and dinner is done. Another idea is to dice the lemon chicken and add it to the bagged salad. Make a quick Italian dressing, and it is a delicious lunch option.
Loveable Low FODMAP Chicken Recipes
Love This Recipe?
Leave a ⭐⭐⭐⭐⭐ rating + comment. It helps so much, and we love hearing from everyone! Thank You -Venessa
Recipe
Low FODMAP Lemon Chicken
Ingredients
- 4 chicken breasts Boneless, Skinless (1-2 pounds)
- 3 tablespoons garlic infused olive oil
- 1 tablespoon butter salted (Note 1)
- 1 teaspoon kosher salt
- ½ teaspoon dried oregano
- ¼ teaspoon black ground pepper
- 1 whole lemon
- Optional: fresh parsley for garnish
Instructions
- In a large skillet, over medium heat, add the butter and pour in the garlic oil to the skillet. Add the chicken breasts. Season the chicken with the dried oregano, salt and pepper.
- Cook the chicken until golden brown. With tongs, flip the chicken. Cook the other side until golden brown. The goal of this step is to add color to the chicken breasts, not to cook them all the way through.
- In a 9x13 inch baking dish, add the golden brown chicken breasts. Pour any sauce from the skillet over the chicken. Add fresh lemon slices to the dish.
- Bake in a 350 degree F oven for 35-45 minutes or until the internal temperature of the chicken reaches 165 degrees F, using a digital thermometer.
- Remove from the baking dish, allow the chicken to rest for five minutes. Squeeze roasted lemons over cooked chicken. Garnish with chopped fresh parsley if using. Slice and serve.
Venessa Mandelkow says
I love this chicken! I double it, and add it to a salad for lunch the next day.