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Low FODMAP Chicken Souvlaki

June 15, 2019 by Amy Agur Leave a Comment

Looking for a healthy lunch that travels? Packed with veggies and a fresh pop of lemon, this quick and easy low FODMAP chicken souvlaki will be the talk of your lunch table!

Open Low FODMAP Chicken Souvlaki on plate - 940x x788

When my husband and I met, he took me to one of his favourite local restaurants on a date. It was an authentic Greek restaurant run by a small family, and the food was out of this world!

One of my favourite dishes was the chicken souvlaki dinner. It was grilled to order and came with this crazy addictive Mediterranean rice and a fresh greek salad. It was heaven on a plate.

Now that we’re moving to the other end of the city, I’m ridiculously sad we won’t be able to walk to one of our favourite haunts. But I’ll be taking some Greek inspiration with me!

Packed with fresh salad, garlic-roasted tomatoes, and chicken seasoned with a hint of lemon, this low FODMAP chicken souvlaki is perfect for days you need a healthy lunch or dinner on the fly!

Keep It FODMAP Friendly

Looking for a healthy lunch or dinner idea? This quick and easy low FODMAP chicken souvlaki has you covered! Check out the notes below for tips on keeping this recipe FODMAP friendly!

First up, chicken! Since chicken is a protein, it doesn’t have any FODMAPs. That means you can eat as much as you’d like without adding to your FODMAP load.

Next up, cherry tomatoes. According to the Monash app, cherry tomatoes are low FODMAP in servings of 5 cherries (75 g) per sitting. Servings of 16 cherries (220 g) are high in the FODMAP fructan.

There are a few sources of fructan in this recipe, so we’re going to stick with two cherries per person. This works out to 37.5 g of cherry tomatoes per serving.

If you’re a tomato fiend, skip the pita and increase your cherry tomatoes to 5 cherries. Once you’ve completed your re-challenges, if you can tolerate produce with lower levels of fructans, you can add more cherries.

You can also swap the cherry tomatoes for slices of common tomato. Since common tomatoes don’t have any detectable FODMAPs, you can have as much as you’d like without adding to your FODMAP load.

Next up, lemon juice. Monash University has said lemon juice is low FODMAP in servings of 1/2 a cup (125 g). Servings of 3/4 cup (187 g) or more are high in the FODMAP fructan.

We’ll be using 2 tbsp of lemon juice, which works out to 8 g per serving. This is well within Monash’s recommended range.

We’ll also be using lettuce. The Monash app doesn’t list a specific serving size for romaine lettuce. Monash explained on their blog that foods listed in the app with no maximum serving size are low FODMAP in large servings without issue. So we’re good here.

We’ll also be using green onions. According to Monash, the green part of a green onion doesn’t have any detectable FODMAPs. So you can add as much as you’d like without adding to your FODMAP load.

Last but not least, pitas. Since pitas aren’t listed in the Monash app, I used bread for our FODMAP math. If you’re in the elimination phase of the program, you’ll need to use a gluten-free pita. According to the Monash app, gluten-free bread is low FODMAP in servings of 52 g per sitting. Servings of 91 g or more are high in the FODMAPs fructan and fructose.

We’ll be using a mid-sized pita (about 4″ in diameter), which works out to about 45 g per serving. This is within Monash’s recommended range.

Remember, unless you have celiac disease, you’re managing the FODMAPs fructan and fructose, not the gluten itself.

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FODMAP Math

Did you know FODMAPs from the same group can stack up on one another? Don’t panic! Check out the notes below to see how many servings of each FODMAP group are in this recipe. You can read my full article on FODMAP stacking here.

Fructose = 0.86
Lactose = 0
Fructans = 1.43
GOS = 0
Polyols = 0

Want to try this low FODMAP chicken souvlaki? Don’t forget to PIN THIS RECIPE for later!

Print It!
Low FODMAP Chicken Souvlaki
Prep Time
15 mins
Cook Time
10 mins
Total Time
25 mins
 

Looking for a healthy lunch idea that travels? This low FODMAP chicken souvlaki will be the talk of your lunch table.

Course: Dinner, Lunch
Cuisine: American, Greek
Servings: 4 people
Calories: 415 kcal
Author: The FODMAP Formula
What You Need
  • 1 lb chicken breasts (cut into 1" chunks)
  • 2 tbsp olive oil (divided)
  • 0.5 tsp ground coriander
  • 0.5 tsp dried oregano
  • salt and pepper to taste
  • 8 cherry tomatoes (quartered)
  • 1 tbsp low FODMAP garlic-infused oil
  • 2 tbsp lemon juice (divided)
  • 4 cups romaine lettuce (shredded)
  • 0.5 cup fresh dill (chopped)
  • 4 green onions - green parts only (thinly sliced)
  • 4 low FODMAP pitas (4" in diameter)
What You Do
  1. Preheat your BBQ to medium-high heat.

  2. Place 1 tbsp of olive oil in a large bowl. Add chicken and toss to coat. Then add the coriander, oregano, and salt and pepper to taste. Thread the chicken pieces onto skewers and set aside.

  3. Place your tomatoes on a sheet of aluminum foil. Drizzle with garlic-infused oil and salt and pepper to taste. Then fold up the edges of the foil to make a sealed pouch.

  4. Lightly brush your BBQ grill with olive oil. Place your chicken skewers and tomatoes on the grill and cook for 8 - 10 minutes (or until your chicken is cooked through), turning the skewers and shaking the tomato package occasionally. Place 1 tbsp of lemon juice in a small bowl. When the chicken is cooked, brush each skewer with lemon juice before you remove them from the grill.

  5. While your chicken and tomatoes are cooking, combine the lettuce, green onion, and dill in a large bowl. Toss them with the remaining 1 tbsp of oil and lemon juice and a sprinkle of salt and pepper.

  6. Open each of your pitas and divide the lettuce mixture, tomatoes, and chicken between each pita.

 

Open Low FODMAP Chicken Souvlaki on plate - Pinterest 3
Open Low FODMAP Chicken Souvlaki on plate - Pinterest 4

This quick and easy low FODMAP chicken souvlaki will be the envy of your lunch table! If you like this recipe, don’t forget to share it! Together we’ll get the low FODMAP diet down to a science!

P.S. Want access to bonus content, VIP discounts, and some fabulous freebies? Sign up for my mailing list below, and you’ll get all these goodies and more sent directly to your inbox!

© 2019 Amy Agur – The FODMAP Formula

 


You might also like one of these:

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Low FODMAP Pulled Pork Looking for some FODMAP friendly comfort food? Made in the slow cooker and slathered in homemade BBQ sauce, this low FODMAP pulled pork will cure any comfort food craving!

Low FODMAP Margherita Pizza Put pizza back on the menu with this classic Margherita pizza! With its light, simple flavour, this pizza will be a family favourite in no time!

Let’s Get Friendly!

Filed Under: Dinner, Lunches, Recipe Tagged With: 30 Under 30 Challenge, Canada Day, comfort food, game day, Healthy, savoury, take to work, under 30 minutes

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Amy Agur - Founder of The FODMAP Formula

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My name is Amy, and I want to welcome you to The FODMAP Formula. As a fellow IBS sufferer, I have felt sick, embarrassed, and, once I started the low FODMAP diet, very hungry! Let me show you what I’ve learned from my research, my support network, and some old fashioned trial and error. I am confident that together we can get the low FODMAP diet down to a science!

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