Chicken’s one of those proteins you can do pretty much anything with, even if you’re sticking to a low FODMAP diet. From speedy skillet meals to cozy casseroles, there are tons of gut-friendly options that actually taste good.
These low FODMAP chicken recipes are here to keep your digestion happy without sacrificing flavor.
Trying to find chicken dishes that don’t set off your IBS? You’re in luck. The lineup here goes from grilled chicken with a punchy lime mayo to crisp salt and pepper chicken.
Many of these can be on the table in 15-30 minutes, so they’re handy for those hectic nights when you want something that’s both satisfying and gentle on your stomach.
Low-FODMAP Lemon Chicken and Rice
Need a speedy, tasty dinner? Low FODMAP Lemon Chicken and Rice is a solid pick for weeknights.
This one-pot meal brings together tender chicken, long-grain white rice, Italian herbs, and a hit of fresh lemon. Seven ingredients, that’s it.
You can get it on the table in about 30 minutes. The lemon really brightens up the Italian seasoning.
Low FODMAP chicken broth keeps it easy on the gut, but there’s still plenty of flavor.
Low FODMAP Maple Mustard Chicken with Rosemary
Craving a one-pan dinner with some personality? This Low FODMAP Maple Mustard Chicken is for you.
Sweet maple syrup, tangy mustard, and earthy rosemary make a killer combo. Potatoes and carrots roast alongside the chicken, so you get a full meal with hardly any fuss.
Ten ingredients, less than an hour, and you’re done. It’s easy, filling, and IBS-friendly, what more do you need?
30-Minute Chicken Stir Fry
Need dinner fast, but don’t want your stomach to rebel? This Low FODMAP chicken stir fry is a lifesaver.
Tender chicken, colorful veggies, and a sauce that won’t cause trouble, what’s not to like?
Easy 30-Minute Low FODMAP Chicken Stir Fry skips the fancy stuff and keeps things gluten-free.
If you double the recipe, you’ll have lunches ready to go. Just freeze individual servings for a busy day.
Serve it over rice and you’ve got a complete meal, all in half an hour.
Orange Chicken and Broccoli Bowl
Takeout cravings? This Orange Chicken and Broccoli Bowl is your answer, and it’s low FODMAP.
Crispy chicken meets a sticky, sweet orange sauce that’s gentle on digestion. No worries here.
It’s quick, too, ready in under 30 minutes. The sauce is just orange zest, juice, and soy sauce, but it packs a punch.
Serve it over rice with steamed broccoli for a meal that hits those takeout notes without the regret.
Chicken Parmesan (Karlijn’s)
Want a comforting low FODMAP dinner? Karlijn’s chicken parmesan is a winner.
Juicy chicken gets coated in low-FODMAP breadcrumbs, then topped with tomato sauce and gooey mozzarella.
You can make it gluten-free, too. It’s a comfort classic, just made a bit kinder to your gut.
Good for families, picky eaters, and anyone who wants dinner to feel like a treat.
Teriyaki Chicken Stir-Fry
Need a quick dinner that feels a bit special? Low-FODMAP teriyaki chicken stir-fry is a solid option.
The homemade teriyaki sauce is simple: soy sauce, water, vinegar, sugar, oil, ginger, and cornflour. Just simmer it until it thickens.
Chicken, red pepper, carrots, broccoli, and green beans all make the cut as FODMAP-friendly veggies.
It’s ready in about 30 minutes. Serve with rice and you’ve got dinner sorted.
Chicken Noodle Soup
There’s nothing like a warm bowl of low-FODMAP chicken noodle soup when you need a little comfort. This classic is easier to make gut-friendly than you’d think.
All you need is chicken, carrots, a small amount of celery, and gluten-free noodles (brown rice pasta works great).
Most versions come together in about 30 minutes. Go easy on the celery, one small stick is usually safe for low FODMAP.
Coconut Chicken Curry
Want a cozy dinner that’s gentle on your stomach? Coconut chicken curry fits the bill.
This creamy curry is low FODMAP and dairy-free, great if you’re dealing with IBS or just want something lighter.
Ready in about 30 minutes, thanks to coconut milk for that rich sauce (no dairy needed). It’s gluten-free and wheat-free, so it ticks a lot of boxes.
Cilantro Lime Chicken
If you want something bright and bold, Cilantro Lime Chicken is a must-try.
Just eight ingredients and the marinade comes together fast. Lime and cilantro make the chicken juicy and full of flavor.
This one’s easy to meal prep and freezes well, so you can stash some for later.
Serve it with rice or quinoa for a simple, complete meal.
Chicken & Peppers Stir-Fry
A Low FODMAP Stir Fry with Chicken and Peppers is colorful, quick, and easy on the gut.
This fast meal uses red and green bell peppers, both FODMAP-friendly.
Carrots and ginger add extra flavor. The veggies stay crisp, and the chicken cooks up tender.
It’s on the table in about 20 minutes, so it’s perfect for a busy night.
Chicken Stir-Fry (FODMAP Friendly)
A Low FODMAP Chicken Stir-Fry is a great go-to when you want something quick and tasty but gentle on IBS.
This 30-minute meal brings together chicken, carrots, bell peppers, and just enough broccoli to keep it FODMAP-friendly.
No garlic or onion here; instead, you get flavor from ginger, sesame oil, and gluten-free soy sauce or tamari.
Serve it over rice and you’re set for a satisfying, gut-friendly dinner.
Moroccan Chicken with Preserved Lemons
Craving something different? Moroccan Chicken with Preserved Lemons brings a little adventure to your plate, minus the tummy ache.
This one-pot meal mixes chicken with tangy preserved lemons and olives, plus all those warming Moroccan spices.
It takes about an hour and 45 minutes, but it makes a big batch, eight servings. Good for family dinners or prepping ahead.
Gluten-free and dairy-free, so it works for a bunch of different eaters.
Faux Moroccan Pastilla (Chicken)
Want Moroccan flavor without the FODMAPs? This Faux Moroccan Pastilla is the answer.
The traditional version is a sweet-savory pie with phyllo and spiced chicken, but here, you get all that flavor with simpler, gut-friendly ingredients.
Just cook it in a skillet for a golden crust. The mix of chicken, spices, and a touch of sweetness makes for an exciting meal that’s easy on digestion.
Roasted Chicken & Veggies
Roasted chicken and veggies, honestly, it doesn’t get much easier or more satisfying for a low FODMAP dinner. One pan, minimal cleanup.
The trick is to use FODMAP-friendly veggies like carrots, potatoes, and bell peppers. Toss them all together and let the oven do the work.
Prep takes about 20 minutes, and you’ll need 40 minutes for roasting. The best part? Once it’s in the oven, you can pretty much forget about it.
Herbs like rosemary and thyme, plus a little olive oil, bring out the flavor without triggering any symptoms.
Portuguese Chicken (Poulet Portugais)
Portuguese Chicken is a flavorful, low FODMAP chicken dish that’ll wake up your taste buds. This Afro-Portuguese inspired meal uses simple spices like paprika and lemon to create amazing flavor.
You can throw this dish together in just a few minutes. The spicy, tangy marinade gives the chicken a taste that’s honestly hard to beat.
Pair your Portuguese Chicken with wild rice for a meal that feels complete. It’s a great pick for family dinners when you want something tasty but still gentle on your stomach.
Conclusion
Low FODMAP chicken recipes are a real win for folks dealing with digestive troubles. From creamy Tuscan chicken to zippy lemon chicken and rice, these meals are flavorful and gentle on your stomach.
Plenty of them come together in about 30 minutes. That’s a lifesaver on busy nights when you want good food fast but still have to watch what you eat.
Maybe you’re in the mood for Italian cacciatore or something with a bit of an Asian twist, like sesame chicken. You can still dig into comfort food and keep your low FODMAP diet on track.