Try a new way to make chicken with this recipe for low FODMAP Mexican chicken. The chicken breasts are marinated with flavor. Then, they are roasted in the oven until juicy. The best part is that there are many ways to serve this chicken. Ranging from rice bowls to burritos and everything in between.
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Why You'll Love This Recipe
- Easy, peasy weeknight dinner
- Lean, Low FODMAP Protein
- Gluten Free, Low FODMAP, and Dairy Free
Featured Ingredients
- Skinless, Boneless Chicken Breasts - A great, lean protein option. It takes any flavor and turns so tasty!
- Featured Spices:
- Ancho Chili Powder - I love the earthiness of this spice. Also, it is FODMAP friendly! Most chili powders contain garlic powder. Always check the ingredients.
- Cumin - The queen of Mexican spices, there is nothing better!
- Smoked Paprika - Adds smokiness and beautiful color.
- Dried Oregano - This spice adds more earthiness and a deep flavor.
- Lime Juice - Fresh lime juice is best.
- Garlic Infused Olive Oil - Adds garlic flavor without the actual garlic.
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 small bowl, combine the oil, ancho chili powder, cumin, smoked paprika, oregano, salt, and black pepper. Mix spices until fully incorporated into the oil. This will make sure there is an even distribution of all the spices.
Step 2: Slice the lime in half and squeeze the juice into the spice/oil mix. This adds brightness to the bold flavors.
Step 3: Grease a baking dish with nonstick cooking spray. Place the chicken breasts inside it and spoon some of the spice mix onto each piece of chicken.
Rotate the chicken so both sides are covered.
Step 4: Cover the baking dish with tinfoil and marinate the chicken for at least 30 minutes to no more than 24 hours.
Step 5: Bake chicken breasts in a preheated 350 degree F oven for 45-50 minutes or until a meat thermometer reads an internal temperature of 165 degrees F.
Step 6: Allow the chicken to rest for at least ten minutes once you take the cooked chicken out of the oven. Resting the chicken will help ensure you will have juicy chicken.
Tips
Double the recipe and place the extra chicken in a zip-top bag, and freeze! Defrost and then proceed with cooking for a busy weeknight.
Got an extra lime? Squeeze fresh lime juice over cooked chicken. It will add such a great, fresh flavor!
Ingredient Swaps
- Chicken Thighs - Use chicken thighs instead of chicken breasts for a dark meat option. Bake the thighs for 45-50 minutes. The done temperature remains the same at 165 degrees F.
- Taco Seasoning - To simplify this recipe, replace the spice mix ingredients with 2 tablespoons of taco seasoning. Use low FODMAP taco seasoning or purchase a certified Low FODMAP version from Amazon.
- Oil - You can use any neutral oil if you do not have garlic oil. Avocado, grapeseed, canola, or vegetable oil are all great options.
Alternative Cooking Methods
Grilling Chicken Breasts:
- Step 1: Marinate the chicken breasts.
- Step 2: Place them on a preheated grill until the chicken reaches an internal temperature of 165 degrees F.
Instant Pot Mexican Chicken Breasts:
- Step 1: Place the chicken in the Instant Pot liner, add 1 cup of low FODMAP chicken broth or water.
- Step 2: Add the sealing ring to the cover. Place the cover on the Instant Pot, set it to sealing and cook on high pressure for 12 minutes. Let the pressure naturally release for 10 minutes.
- Step 3: Then, do a quick release of any remaining pressure.
- Step 4: Chicken should have an internal temperature of 165 degrees F. Remove the chicken and slice or shred.
Storing and Reheating
Store: Leftovers will last up to four days in the refrigerator in an airtight container.
Reheat: To warm the chicken, place on a microwave-safe plate and heat in the microwave for 1-2 minutes or until heated through. No microwave? Reheat the chicken in a 350 degree F oven for 10-15 minutes or until heated. If chicken is diced, it will reheat faster than an entire chicken breast.
Freeze: Chicken leftovers can also be stored in the freezer for up to 4 months in a freezer-friendly container or zip-top bag. Mexican chicken leftovers make excellent chicken nachos or chicken quesadillas. If you know what you will use them for, dice the chicken before you freeze it.
How To Serve Mexican Chicken
- Stand-alone main dish, with a side of Instant Pot cilantro lime rice.
- Slice the chicken and place it on corn tortillas, topped with low FODMAP salsa.
- Dice up the chicken and serve it in a bowl of low FODMAP Mexican Rice. Add other great toppings like corn, tomatoes, cheese, avocados, and black olives.
- Use this chicken in the low FODMAP quesadilla recipe.
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.
- Skinless Chicken Breasts - Unseasoned, plain chicken breasts are all protein and do not have any detectable FODMAPs.
- Spice Mix:
- Ancho Chili Powder - Safe at 1 teaspoon or 2 grams per meal.
- Ground Cumin - Safe at 1 teaspoon or 2 grams per meal.
- Smoked Paprika - Safe at 1 teaspoon or 2 grams per meal.
- Dried Oregano - Safe at 1 teaspoon or 3 grams per meal.
- Lime Juice - Safe at 1 tablespoon or 21 grams per meal.
- Garlic Infused Olive Oil - Safe at 1 tablespoon or 18 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
Yes, of course, but the chicken's flavor will not be as robust as it could be. Even giving the chicken thirty minutes to marinate will improve the taste!
Black beans that are canned leach fructans into the liquid and therefore are better because the black beans can be rinsed.
Instead of eating them as a side dish, use them as a topping. Still get the texture and flavor, but not the large amount.
Using a meat thermometer, insert the probe into the thickest part of the chicken. Your chicken will be done above 165 degrees F, and the juices will run clear. Anything lower than that temp, put your chicken back into the oven for additional time.
Either at the grocery store in the spice aisle or purchase on Amazon.
Loveable Mexican-Inspired Recipes
- Low FODMAP Mexican Lasagna - A delicious ground beef and corn tortillas layered in a lasagna casserole.
- Low FODMAP Chicken Enchiladas - Rolled corn tortillas with diced chicken and cheese inside, covered with a homemade enchilada sauce.
- Low FODMAP Tacos - Simple, easy dinner with taco seasoned ground beef in hard taco shells.
- Low FODMAP Salsa Verde Chicken - A slow-cooked shredded chicken that is flavored with low FODMAP salsa verde!
Still looking for a low FODMAP chicken recipe? Discover something new or a modified option!
Love This Recipe?
Leave a ⭐⭐⭐⭐⭐ rating + comment. It helps so much, and we love hearing from everyone! Thank You -Venessa
Recipe
Low FODMAP Mexican Chicken
Ingredients
Spice Mix:
- 1 teaspoon ancho chili powder (Note 1)
- 2 teaspoons ground cumin
- 1 teaspoon smoked paprika (Note 2)
- ½ teaspoon dried oregano
- ½ teaspoon kosher salt
- ½ teaspoon ground black pepper
Other Ingredients:
- 2-3 pounds boneless, skinless chicken breasts (Note 3)
- 2 tablespoons garlic infused olive oil (Note 4)
- lime Juice - juice from one lime
Instructions
- In a small bowl, combine the garlic oil, ancho chili powder, cumin, smoked paprika, oregano, salt, and pepper. Mix until spices are combined with the oil.
- Slice the lime in half and squeeze the juice into the spice/oil mix.
- Grease a 3-quart baking dish with nonstick cooking spray. Make sure it is big enough to hold the large chicken breasts. Place the chicken breasts inside the baking dish and spoon some of the spice mix onto each piece of chicken.
- Rotate the chicken so both sides are covered with the spice mix.
- Cover the baking dish with tinfoil and marinate the chicken for at least 30 minutes but no more than 24 hours.
- Bake chicken breasts for 45-50 minutes or until a meat thermometer reads an internal temperature of 165 degrees F in a 350 degree F preheated oven.
- Allow the chicken to rest for at least ten minutes once you take the cooked chicken out of the oven. This will help ensure you will have juicy chicken. Slice the large chicken breasts on a cutting board.
- Serve with cilantro lime rice, sauteed bell peppers, and corn tortillas or one of the many options listed above.
Venessa says
Love this chicken in a cilantro rice bowl for a quick dinner!