Low FODMAP Mexican Chicken Breast

Low FODMAP Mexican chicken is the recipe my teens smell from the front door and immediately ask "what's for dinner?" It's Taco Tuesday in our house, and has been for years. A simple spice rub, garlic-infused olive oil, and chicken breasts are all it takes to make something the whole family loves without anyone knowing it's low FODMAP.

I keep the ingredients for this chicken on hand at all times. Chicken breasts go in the marinade, the oven does the work, and dinner is on the table without a lot of fuss. These days I only use Colvita garlic-infused olive oil, which I grab from Amazon. It's the one that finally made garlic-forward recipes feel normal again.

The leftovers are just as good as the first night, maybe better. Slice it over cilantro lime rice, stuff it into a quesadilla, or toss it into a burrito bowl. If you love flexible chicken recipes that pull double duty all week, you might also want to check out Low FODMAP chicken drumsticks and Low FODMAP lemon chicken breasts.

Why You'll Love This Recipe

• Easy, peasy weeknight dinner
• Lean, Low FODMAP Protein
• Gluten Free, Low FODMAP, and Dairy Free

What You'll Need

• 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, uncovered 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.

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.

FAQs

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!