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Low FODMAP Seasoned Chicken Breast

February 9, 2017 by Amy Agur

For me, one of the most frustrating things about starting the Low FODMAP diet was constantly testing new recipes. Trying three new meals a day can be really tiring. Especially if they don't all turn out the way you expect.  I learned early on that it's way easier to pick one foolproof food and plan the rest of your meal around that. When I switched to this system, I started with this low FODMAP seasoned chicken breast and I did not look back.

Low FODMAP Seasoned Chicken Breast - 940 x 788
Heads up, this post uses affiliate links. If you make a purchase using one of the links I've provided, I'll receive a small sum of money. You can read more about my affiliations here.

I'm a huge fan of chicken. I love that I can make three chicken breasts at once and eat them in three very different meals. My current favourites include chopping one up and throwing it in a garden or summer salad; slicing it up and sticking it in a hearty sandwich; or leaving it whole for a heavier meal and switching up my sides.

Even though a salt and pepper chicken breast is fine in my books, I thought you might appreciate a basic chicken seasoning. This recipe is inspired by the grilled chicken at my favourite pub. I hope it gives you a little break from recipe testing, even if it's just until you get sick of chicken.

Think this recipe sounds great, but you don't have time to make it now? You can  PIN THIS RECIPE for later.

Keep It FODMAP Friendly

Because chicken is a protein, it doesn't have any FODMAPs. However, you still need to manage your portion size. Eating too much of any food can put stress on your digestive tract and cause symptoms, which is kind of counterproductive.

Whose Side Are You On?

If you eat a lot of chicken, switching your seasonings and your cooking style can do wonders! But, if you find yourself stuck in a chicken rut, the easiest way to shake up your meal is to change up your sides.

If you normally serve your chicken breast with a side salad, try swapping some key ingredients to change the flavour, colour, or texture. You can check out three easy salad ideas here if you need some inspiration.

If you've taken the classic meat and potatoes route, try a different seasoning on your potatoes, or try polenta instead of rice. You can also experiment with seasonal vegetables in your area for a local flare.

If this recipe sounds good to you, don't forget to PIN IT for later.

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Low FODMAP Seasoned Chicken Breast - 800 x 800

Chicken Pub Rub


  • Author: The FODMAP Formula
  • Total Time: 40 minutes
  • Yield: 4 chicken breasts 1x
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Description

This pub-inspired seasoned chicken breast is a fast family hit. Its simple flavour makes it perfect for a salad or sandwich, as well as the star of a heavier meal. 


Ingredients

Scale
  • 2–4 chicken breasts
  • 2 tbsp low FODMAP garlic infused oil
  • 1 tsp dried basil
  • 1 tsp dried rosemary (crushed)
  • 1/2 tsp mustard powder
  • 1/2 tsp paprika
  • 1/2 tsp dried thyme
  • 1/4 tsp celery seed
  • 1/4 tsp dried parsley
  • 1/8 tsp ground cumin
  • 1/8 tsp cayenne pepper
  • salt & pepper to taste

Instructions

  1. Preheat oven to 350 degrees.  Place all dry ingredients in a mixing bowl (or a Ziploc bag) and mix well.
  2. Add chicken and olive oil and mix until chicken is thoroughly coated.
  3. Remove chicken from the bowl (or bag) and place in an appropriately sized baking dish. Cover dish with tin foil and bake for 30 minutes.  Remove tin foil and place dish back in the oven.  Check temperature every 5-10 minutes until the thickest part of the breast reaches 165 degrees.

Notes

Recommended low FODMAP serving – One chicken breast per sitting

If you're looking to get crazy, this recipe is also delicious on the barbecue!

  • Prep Time: 5 minutes
  • Cook Time: 35 minutes
  • Category: Main Course
  • Cuisine: American

Nutrition

  • Serving Size: 1 chicken breast
  • Calories: 118
  • Sugar: 0 g
  • Sodium: 212 mg
  • Fat: 8 g
  • Saturated Fat: 1 g
  • Unsaturated Fat: 6 g
  • Trans Fat: 0 g
  • Carbohydrates: 1 g
  • Fiber: 0 g
  • Protein: 11 g
  • Cholesterol: 34 mg

Keywords: Low FODMAP seasoned chicken, low FODMAP grilled chicken

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You might also like one of these recipes:

  • Low FODMAP Caprese Salad Looking for a mouthwatering appetizer idea? This light and simple low FODMAP Caprese salad is the perfect addition to your table!
  • Low FODMAP Grilled Chicken with Mustard and Dill Looking for a show-stopping dinner idea that takes almost no effort? This easy grilled chicken will be a weeknight favourite in no time!
  • Low FODMAP Lemon Rosemary Chicken Break out of your chicken rut with these simple lemon rosemary chicken breasts! Marinated in fresh lemon juice and grilled to perfection, this recipe will leave your whole table raving!

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Filed Under: Dinner, Lunches, Recipe Tagged With: BBQ, Canada Day, Chicken, Healthy, Kid Friendly, Low FODMAP, Make Ahead, Special Occasion, take to work

About Amy Agur

Amy is a Monash-certified health coach and nutritionist who works with women who feel like IBS is running their lives. She helps them create a clear vision of the life they want and a straightforward game plan to get them there.

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Reader Interactions

Comments

  1. JT

    February 12, 2018 at 6:42 pm

    Thank you! I am new to FODMAP and was afraid it would mean bland meals. This was so easy and so tasty! The chicken came out tender and moist. I might make up a few batches of the seasoning and have them ready to go for busy days. Will definitely check out your other recipes. This is the best thing I have eaten in a long time!

    • Amy Agur

      February 15, 2018 at 12:20 pm

      Hi JT,

      Thanks for the feedback! I’m so glad to hear the recipe worked out for you. The Low FODMAP Diet is a lot of things, but boring doesn’t have to be one of them. I hope you find more recipes you enjoy to expand your low FODMAP recipe repertoire! Don’t forget to come back and let me know how they worked out for you 🙂

  2. Linda

    December 12, 2019 at 7:14 pm

    I made this tonight for my daughter and she (actually, WE) loved it. A nice, herb chicken which was very moist. Thank you!

    • Amy Agur

      December 16, 2019 at 10:37 am

      Hi Linda!

      I’m so glad to hear you and your daughter enjoyed this recipe! Thanks for your feedback 🙂

      Amy

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Meet Amy Agur

hi, i’m amy!

I’m a Monash-certified IBS coach and I’m passionate about helping women feel in control of their bodies!

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