Looking for an epic dinner with minimal effort? This low FODMAP grilled chicken will be your new weeknight go-to!
I'm not normally a fan of chicken legs (I'm a boob girl). But with everything going on right now, I have to settle for what I can get my hands on!
Personally, I find chicken legs have a really strong flavour. So my husband suggested we marinated them in some of my favourite flavours – dijon mustard and dill.
I found marinating the legs really mellowed out the flavour of the meat and loosened some of the gamy texture typical in dark meat. This was a total game-changer for me! So there will definitely be more marinated chicken legs to come!
Keep it FODMAP friendly
This fuss-free dinner will be a family favourite in no time! 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 (unless you add them). So you can eat as much chicken as you'd like without adding to your FODMAP load.
Next up, dijon mustard. According to Monash University, dijon mustard is low FODMAP in servings of 1 tbsp (23 g) per sitting. Servings of 3/4 cup (230 g) are high in the FODMAPs fructan and GOS.
We'll be using 1/4 cup of dijon mustard total, which works out to 16 g per serving. This is well within Monash's recommended range.
We'll also be using Worchestershire sauce. According to the Monash app, Worchestershire sauce is low FODMAP in servings of 2 tbsp (42 g) per sitting. Servings of 5 tbsp (105 g) or more are high in the FODMAPs mannitol and GOS.
Heads up, most brands of Worchestershire sauce contain a small amount of garlic and onion. Monash has tested these brands and confirmed that they are still low FODMAP.
We'll be using 1 tsp of Worchestershire sauce total, which works out to less than 2 g per serving. This won't add anything notable to your FODMAP load.
The remaining ingredients don't have any notable FODMAPs, so they won't add anything to your low FODMAP load, either.
Pick your sidekick
Worried your grilled chicken looks lonely? If you're looking for some greenery, try this easy low FODMAP asiago and avocado salad, a fresh low FODMAP garden salad, or a low FODMAP serving of steamed broccoli or green beans.
Wondering how this tasty recipe stacks up? Check out the notes below to see how many servings of each FODMAP group are in one chicken thigh. You can read more about FODMAP stacking and how to avoid it HERE!
Fructose = 0
Lactose = 0
Fructan = 1
GOS = 1
Polyol = 0
Want to try this tasty recipe? Don't forget to save it for later!
This fuss-free dinner will be a family favourite in no time!
- 1/4 cup dijon mustard
- 1/4 cup extra virgin olive oil
- 1 tbs dried dill, crushed
- 1 tsp Worcestershire sauce
- 3/4 tsp freshly ground black pepper
- 1/4 tsp kosher salt
- 8 bone in skin on chicken thighs or legs
- Combine the mustard, olive oil, dill, Worcestershire sauce, pepper, and salt in a large bowl. Add the chicken and toss to coat evenly in the marinade. Set aside for 15 to 30 minutes at room temperature.
- Heat your BBQ to 500 degrees, then reduce the temperature to about 350-375 degrees. Turn 1-2 of the burners off to prepare for cooking by indirect heat.
- First, place your chicken skin side down on the burner that's still on. Keeping the lid closed as much as possible, cook the chicken thighs for about 8 minutes or until there are clear grill marks on each side of the chicken (turning once or twice).
- Move the chicken (skin side up) over to the side of the burner that is off . Continue to cook by indirect heat until the thickest part of the chicken has reached 165 degrees (about 15 to 20 minutes). Serve warm.
Recommended low FODMAP serving size – 1 chicken thigh or leg
- Prep Time: 25
- Cook Time: 25
- Category: dinner
- Method: BBQ, grill
- Cuisine: American
- Serving Size: 1 chicken thigh
- Calories: 239
- Sugar: 0 g
- Sodium: 553 g
- Fat: 20 g
- Saturated Fat: 4 g
- Unsaturated Fat: 12 g
- Trans Fat: 0 g
- Carbohydrates: 1 g
- Fiber: 0 g
- Protein: 7 g
- Cholesterol: 36 mg
Keywords: Grilled chicken, dijon mustard, dill
You might also like one of these dinner ideas:
- Low FODMAP Crispy Chicken Thighs Looking for a hearty dinner idea? Ready in 25 minutes, these savoury crispy chicken thighs are an instant show stopper!
- Low FODMAP Salmon with Roasted Lemon Looking for a healthy lunch idea you can take on the go? These tasty low FODMAP Thai grain bowls are packed with everything you need to power through your busy day!
- Low FODMAP Rosemary Pork Tenderloin Served with savoury oyster mushrooms and creamy polenta, this easy rosemary pork tenderloin can go from your fridge to your plate in just 30 minutes!
If you like this post on the research behind will a colon cleanse help your IBS, don't forget to share it! Follow me on Instagram @fodmapformula for more FODMAP friendly tips and recipes! Together we'll get the low FODMAP diet down to a science!