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 butter. Don’t worry, I’m not going to kill you. I’ve put instructions on making low FODMAP garlic butter below.
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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 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 butter 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.
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Looking for a delicious dinner idea? This low FODMAP lemon and garlic chicken will light up your night.
- 4 chicken breasts
- 4 oz lactose-free cream cheese (cut into 1/2" slices)
- 1/2 cup lactose-free milk
- 1 cup gluten-free breadcrumbs
- 1 tsp dried basil
- 1 tsp dried oregano
- 1/4 cup parmesan cheese (grated)
- 1/4 tsp paprika
- 1/4 cup butter
- 2 garlic cloves (lightly smashed)
- 1 tbsp lemon juice
Preheat oven to 350 degrees. Cut through the center of the chicken breast without cutting through. Place one slice of cream cheese in the pocket made in each breast and push the edges of the pocket together to seal. Don't put more than one ounce of cheese in the pocket or the chicken will be too rich.
Combine breadcrumbs, basil, oregano, parmesan cheese, and paprika in a small bowl. Place lactose-free milk in a separate bowl.
Dip each chicken breast in the milk and then the breadcrumb mixture. Pat down the crumbs to coat each breast.
Lightly smash the garlic to increase the surface area. Try to leave the pieces as large as possible so no small bits come loose in the butter. Let them simmer lightly for 3-5 minutes (until you can smell the garlic), then remove the garlic pieces and mix in the lemon juice.
Place the breaded chicken in a baking dish and drizzle with the butter mixture to cover (you may need to scoop some up from the bottom of the dish with a spoon to cover evenly). Bake until cooked through (about 45 minutes). Serve warm.
Hopefully, this low FODMAP lemon and garlic chicken will get you out of your next recipe rut. Don’t forget to sign up for my mailing list below. You’ll get new recipes and articles delivered right to your inbox.
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© 2017 Amy Agur – The FODMAP Formula