If you’re just getting started on the Low FODMAP Diet, it can be easy to fall into a recipe rut. Since chicken is a standard meal at our house, I’m always looking for ways to shake it up a little. When I’m in the mood for something fancy, I like these tasty low FODMAP lemon and garlic chicken breasts.

It’s not hard to sell me on anything breaded. But, the thing that sets these chicken breasts apart is garlic-infused ghee. Don’t worry, I’m not going to kill you. I’ve put instructions on making low FODMAP garlic-infused ghee below.

Think this low FODMAP lemon and garlic chicken sounds great, but you don’t have time to try it now? You can PIN THIS POST for later.

Keep It FODMAP Friendly

This low FODMAP lemon and garlic chicken will be the talk of your table. Check out the notes below for tips on keeping this recipe low FODMAP.

First, if you’re in the elimination phase, you’ll need to use lactose-free milk and lactose-free cream cheese. If you can’t find lactose-free cream cheese, Natrel posted this recipe on their website.

We also use parmesan cheese. Hard cheeses like parmesan are low FODMAP in small servings because bacteria break down the lactose during the fermentation process. According to Monash University, 1/2 a cup of parmesan is low FODMAP. We use 1/4 cup of parmesan, which works out to 1 tbsp per serving. This is within the recommended range.

According to Monash University, 1/2 a cup of parmesan is low FODMAP. Our recipe uses 1/4 cup of parmesan, which works out to 1 tbsp per serving. This is within the recommended range.

We also need gluten-free breadcrumbs. When choosing pre-packaged breadcrumbs, always check for high FODMAP ingredients. Many products use amaranth flour, inulin (chicory root), or honey, so keep your eyes open.

Remember, unless you have celiac disease, you’re avoiding the FODMAP fructan, not the gluten itself.

Finally, to add the garlic flavour in this recipe, we’re going to use garlic-infused ghee. In case you’re new to ghee, it’s a type of double-clarified butter. By cooking down the butter and removing all of the milk solids, you’re left with almost 99% fat.

While you don’t need to use clarified or ghee butter on the low FODMAP diet, because standard butter contains 15-16% water, it’s not ideal for infusing high FODMAP flavours. Prepared ghee, on the other hand, has around 1% moisture left. So it’s the best bet for creating a FODMAP-friendly infused butter.

I know what you’re thinking! Why are you feeding me FODMAPs? Stay with me! I’m about to get my nerd on.

 

 

 

 

Talk Nerdy To Me

The first thing you need to know is that FODMAP compounds are bonded together through dehydration synthesis. This means the molecules join together by losing water (H2O). These bonds are reversible and will break if you expose them to water.

Because FODMAPs are water-soluble, when you add high FODMAP foods like onion and garlic to your recipes, you’ll unleash FODMAPs on your food; even if you pull out the pieces you can see.

But, FODMAP compounds don’t break down in fats. This means you can cook high-FODMAP foods in oil or fats like clarified butter or ghee to pick up the flavour but not the FODMAPs. Just remember to remove the pieces before you add any other ingredients.

If you’re still not sure about infusing high FODMAP foods, you can check out this article by Monash University.

Whose Side Are You On?

This low FODMAP lemon garlic chicken is full of flavour, so I normally stick with lighter sides. I like to pair this recipe with white rice and a fresh garden salad. You can also try my fruit & walnut salad for a pop of summer-friendly colour.

Want to try this low FODMAP lemon and garlic chicken? Don’t forget to PIN THIS RECIPE for later.

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