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!
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.
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!
Looking for a healthy lunch idea that travels? This low FODMAP chicken souvlaki will be the talk of your lunch table.
- 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)
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Preheat your BBQ to medium-high heat.
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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.
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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.
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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.
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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.
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Open each of your pitas and divide the lettuce mixture, tomatoes, and chicken between each pita.
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!
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© 2019 Amy Agur – The FODMAP Formula
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