low fodmap chicken thighs recipes
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5 Low FODMAP Chicken Thigh Recipes for Easy Meals

Low FODMAP Chicken Thigh Recipes for Easy Meals

About 15% of people worldwide have irritable bowel syndrome (IBS). If you’re one of them, finding good food that won’t upset your stomach is tough. That’s why we’ve picked out some great low FODMAP chicken thigh recipes. They’re tasty and easy on your stomach.

A close-up of a skillet filled with savory grilled chicken thighs, seasoned with rosemary and lemon zest, sitting on a bed of fresh arugula.

Are you on a low FODMAP diet, dealing with IBS, or just looking for delicious dinner ideas? These recipes are a great choice. By choosing the right ingredients and ways to cook, you can have a wonderful meal. And you won’t have to worry about stomach troubles. Let’s dive into these low FODMAP chicken thigh recipes. Get ready to enjoy new tastes that will delight you!

Key Takeaways:

  • 15% of the global population suffers from irritable bowel syndrome (IBS).
  • Low FODMAP chicken thigh recipes are delicious and gentle on your digestion.
  • These recipes are suitable for those following a low FODMAP diet or managing IBS.
  • With the right ingredients and cooking techniques, you can enjoy flavorful meals without triggerin g digestive issues.
  • Explore new flavors and expand your culinary horizons with these easy and satisfying recipes.

Why Use Chicken Thighs for Low FODMAP Recipes?

Chicken thighs are a top pick for low FODMAP recipes. They’re slightly fattier than chicken breasts, which makes them juicier and tastier. Also, they pack more iron and zinc, boosting the meal’s nutrition. So, when you’re cooking – whether it’s grilling, baking, or frying – choose chicken thighs for a tasty, nutrient-packed dish.

Flavorful and Succulent

Chicken thighs offer a rich, tender treat due to their dark meat and fat. This mix means they taste better than chicken breasts. So, you won’t lose flavor in your low FODMAP meals. Cooked right, they’re super moist and full of taste.

Nutrient-Rich Option

low fodmap chicken thighs recipe book

Chicken thighs don’t just taste good; they’re also full of important nutrients. They have more iron and zinc than chicken breasts. Iron is key for carrying oxygen and energy levels, and zinc helps with immune support and healing. Adding chicken thighs into your recipes means a healthful meal that’s good for you.

“Chicken thighs provide a delicious protein source for your low FODMAP dinner ideas.”

Versatile Cooking Methods

What’s great about chicken thighs is how well they cook in any method. Whether grilled, baked, or sautéed, they stay tender and packed with flavor. This allows for many different tasty low FODMAP meals with chicken thighs as the main attraction.

Next time you’re making a low FODMAP meal, think about choosing chicken thighs. With their juiciness and flexibility, they’re an excellent choice for creating tasty, fulfilling low FODMAP recipes.

Savory Low-FODMAP Maple & Dijon Chicken Thighs Recipe

This Maple and Dijon Chicken Thighs recipe will wow everyone. It blends sweet and savory for a perfect low FODMAP meal. You’ll need things like grainy French mustard, garlic-infused oil, and maple syrup. Together, they make a tasty glaze. When baked, the mustard mix forms a delicious crust. This leaves the chicken thighs juicy and tasty.


  • 4 bone-in, skinless chicken thighs
  • 2 tablespoons grainy French mustard
  • 2 tablespoons garlic-infused oil
  • 2 tablespoons maple syrup
  • 1 teaspoon dried marjoram
  • Salt and pepper to taste


  1. Preheat your oven to 375°F (190°C).
  2. In a small bowl, mix together the grainy French mustard, garlic-infused oil, maple syrup, dried marjoram, salt, and pepper.
  3. Place the chicken thighs in a baking dish and brush the mustard mixture evenly over each thigh.
  4. Bake in the preheated oven for 30-35 minutes or until the chicken is cooked through and the glaze has formed a crust.
  5. Remove from the oven and let the chicken thighs rest for a few minutes before serving.

Serve the Maple and Dijon Chicken Thighs with your favorite low FODMAP sides. Try roasted veggies or a crisp green salad. The mustard, garlic, and maple mix comes together wonderfully. This makes the dish both fulfilling and easy on your stomach.

Low FODMAP Chicken Cacciatore Recipe

This low FODMAP Chicken Cacciatore recipe offers the rich tastes of Italy. It’s made without garlic and onion. Still, it’s a delicious one-skillet meal. The main ingredient is chicken thighs. They are cooked in garlic-infused oil with a special low FODMAP tomato sauce. This results in a savory meal that’s easy on the stomach.

To make the dish even better, we add carrots, celery, and red bell pepper. These veggies make the meal tastier and more colorful. You also have the option to add red wine or use low FODMAP chicken broth to enrich the flavor.

This recipe shines with thyme and oregano. It’s perfect for a cozy dinner at home. Whether you’re on a low FODMAP diet or just want a tasty meal, you’ll love this recipe. It’s a definite favorite for any night.


  • 4 bone-in, skin-on chicken thighs
  • 2 tablespoons garlic-infused oil
  • 1 cup low FODMAP tomato sauce
  • 1/2 cup low FODMAP chicken broth or red wine
  • 1 carrot, sliced
  • 2 celery stalks, sliced
  • 1 red bell pepper, sliced
  • 1 teaspoon dried thyme
  • 1 teaspoon dried oregano
  • Salt and pepper to taste


  1. In a large skillet, heat the garlic-infused oil over medium heat.
  2. Season the chicken thighs with salt and pepper. Add them to the skillet, skin side down. Let them cook until golden.
  3. Then, flip the chicken and add the veggies. Cook them all for a bit more.
  4. Next, add the tomato sauce and broth or wine. Don’t forget the thyme and oregano. Give everything a good mix.
  5. Turn the heat down low. Cover the skillet and let it simmer until the chicken is done and veggies are soft.
  6. Remove the cover later to thicken the sauce a little more.
  7. Serve it hot. Add fresh herbs on top if you like.

Chicken Thighs with Harvest Vegetables Sheet Pan Recipe

Looking for a quick and tasty low FODMAP dinner? Try this Chicken Thighs with Harvest Vegetables sheet pan recipe. It is a straightforward and flavorful way to enjoy a meal with low FODMAP-friendly ingredients.

 a close-up of a succulent chicken thigh resting on a bed of freshly roasted harvest vegetables.

This recipe features a blend of colorful and nutritious vegetables. Roasted carrots, parsnips, sweet potatoes, and zucchini bring color and nutrients. They also pair wonderfully with the juicy chicken thighs.

We boost the flavor with smoky bacon, pure maple syrup, and fresh herbs. These add layers of taste you will love.

Not only is this recipe tasty, but it’s also very easy to prepare. With just one pan and a little prep, you can get a delicious low FODMAP meal ready quickly.

Here’s how to make this Chicken Thighs with Harvest Vegetables sheet pan recipe:

  1. Preheat your oven to 425°F (220°C).
  2. Mix the chopped vegetables, bacon, maple syrup, olive oil, herbs, salt, and pepper in a large bowl.
  3. Spread the veggies evenly on a baking sheet.
  4. Season the chicken thighs with salt and pepper and place on top of the veggies.
  5. Bake for 25-30 minutes, until the chicken is done, and veggies are tender.
  6. Let it rest a few minutes before you serve it.
  7. Enjoy your tasty and healthy Chicken Thighs with Harvest Vegetables!

This meal is ideal for busy weeknights. You get a delicious and healthy dish without much effort. The mix of tender chicken, roasted veggies, and savory flavors will become a family favorite.

So, give this Chicken Thighs with Harvest Vegetables sheet pan recipe a try tonight. It’s an easy and flavorful low FODMAP dinner that’s sure to please!

Tips for Cooking and Meal Planning with Low FODMAP Chicken Thighs

When cooking with low FODMAP chicken thighs, remember a few tips. These will help make your meals tasty and easy on your stomach. Let’s dive into these tips:

1. Remove the Skin

It’s wise to remove the skin from chicken thighs for low FODMAP meals. Doing so cuts down on fat, making your meal healthier.

2. Embrace Garlic-Infused Oil

Garlic can cause stomach issues but don’t worry. Use garlic-infused oil to keep the tasty garlic flavor in your chicken recipes. This keeps your meals FODMAP-friendly.

3. Choose Low FODMAP Vegetables and Seasonings

Pick low FODMAP veggies and herbs for flavor. Bell peppers, carrots, zucchini, thyme, and oregano are great choices. They make your food tasty and won’t upset your stomach.

4. Explore Different Cooking Methods

Try different ways to cook your chicken thighs. Grilling, baking, or sautéing can all add unique flavors. Pick the one you like best to make your chicken delicious.

Keep these tips in mind for tasty, stomach-friendly chicken meals. They help you enjoy the flavors without worrying about your diet.

Day Meal
Monday Maple and Dijon Chicken Thighs with Roasted Carrots and Quinoa
Tuesday Chicken Cacciatore with Brown Rice and Steamed Green Beans
Wednesday Chicken Thighs with Harvest Vegetables Sheet Pan Dinner
Thursday Grilled Chicken Thighs with Bell Pepper and Zucchini Skewers
Friday Sautéed Chicken Thighs with Spinach and Quinoa Salad

Enjoying Low FODMAP Chicken Thigh Recipes on a Special Diet

If you’re on a special diet, like a SIBO diet or managing IBS, you can still have tasty low FODMAP chicken thigh meals. These recipes are made safe for people with certain diet needs. They use low FODMAP contents and skip common triggers such as garlic and onion. This lets you enjoy great meals without risking your health. Always pay attention to what your body says. Adjust your food choices to what works best for you.

To follow a low FODMAP diet well, you need to cut or reduce foods high in fermentable carbs. This group includes some fruits, vegetables, and grains that could upset your stomach. But, with correct ingredients and ways of cooking, you’ll enjoy fulfilling low FODMAP chicken thigh dishes. These meals will fit your diet needs perfectly.

Choosing the right ingredients for low FODMAP chicken thigh dishes is crucial. Avoid veggies high in FODMAPs like garlic and onion. Instead, use green beans, bell peppers, or zucchini. Garlic-infused oil is a great way to add taste without adding FODMAPs.

Modification and Adaptation

Every person is different, and not everything will work for everyone. It’s vital to listen to your body’s signals. Change the recipes if you need to. If a particular food causes discomfort, replace it with a low FODMAP option. You might also need to adjust how much you eat to what you can tolerate.

Planning your meals is key when you’re on a special diet. Making time to plan and having all the right ingredients ready can really help. You might want to consider making meals in batches. This saves time and helps you stick to your low FODMAP diet more easily.

You don’t have to give up taste or variety when you eat low FODMAP chicken thigh dishes on a special diet. With some creativity and a little trial and error, you can still enjoy wonderful meals. These dishes will be easy on your digestive system.

Check out the recipes below to get started!

A close-up of a juicy chicken thigh sprinkled with fragrant herbs and spices, sitting on a bed of colorful roasted vegetables.

Recipe Description
Savory Maple & Dijon Chicken Thighs A crowd-pleasing recipe with a delicious maple and dijon glaze.
Chicken Cacciatore A classic Italian dish made with low FODMAP ingredients.
Chicken Thighs with Harvest Vegetables A one-pan meal packed with colorful vegetables and smoky bacon.

Low FODMAP Chicken Thigh Recipes Cookbook Recommendation

Want more low FODMAP chicken thigh recipes? Check out “SIBO Made Simple” by Rachel Pauls, MD. It’s packed with over 100 low FODMAP recipes. Among these are tasty chicken thigh dishes. You’ll discover a variety of flavors and cooking methods. This will help you cook meals that are easy on your digestion. Both newcomers and experienced followers of the low FODMAP diet will find it a handy guide.

Sample Recipe: Low FODMAP Lemon Garlic Chicken Thighs

“Lemon Garlic Chicken Thighs are great for a tasty, easy low FODMAP meal. They mix the bright taste of lemon with the rich flavor of garlic. These are a hit for your taste buds. Serve them with steamed veggies for a full, balanced dish.”

low fodmap recipe book

“SIBO Made Simple” offers a wide range of chicken thigh recipes for the low FODMAP diet. You’ll find everything from Chicken Piccata to Thai Coconut Curry Chicken Thighs. There’s a dish for every taste. The cookbook also gives tips and advice for cooking low FODMAP. It makes following the diet easier.

Here’s a quick look at more low FODMAP chicken thigh recipes in the cookbook:

  • Teriyaki Glazed Chicken Thighs
  • Balsamic Rosemary Chicken Thighs
  • Mediterranean Herb Roasted Chicken Thighs
  • Spicy Paprika Lime Chicken Thighs
  • Herbed Mustard Chicken Thighs

The “SIBO Made Simple” cookbook lets you make delicious low FODMAP chicken thigh dishes safely. Boost your cooking skills and enjoy flavorful meals while keeping your gut happy.

Benefits of “SIBO Made Simple” Cookbook
1. Wide Variety of Recipes Find over 100 low FODMAP recipes, with many chicken thigh dishes.
2. Expert Guidance Get advice from Rachel Pauls, MD, a digestive health specialist. Her insights make the low FODMAP diet easier to follow.
3. Delicious and Digestion-Friendly Make meals that are both tasty and good for your digestion.
4. Easy-to-Follow Instructions Enjoy recipes with clear instructions, simplifying low FODMAP cooking.

Add “SIBO Made Simple” to your kitchen for a bigger low FODMAP recipe collection. With delicious chicken thigh dishes and expert tips, you’ll craft meals that are both enjoyable and digestion-friendly.

Delicious Low FODMAP Salmon Recipes for a Healthy Gut


Try out these simple and tasty low FODMAP chicken thigh dishes for great meals. Choose from Maple and Dijon Chicken Thighs, classic Chicken Cacciatore, or Chicken Thighs with Harvest Vegetables. They’re sure to make your meals exciting.

These dishes use low FODMAP ingredients and methods, making them easy on your stomach. They are full of nutrients, thanks to the chicken thighs. Feel free to try different spices and ways of cooking for unique dishes.

Enjoy yummy meals with these low FODMAP chicken thigh recipes without hurting your digestive health. They add delicious variety to your meals, perfect for anyone with IBS or those looking for healthy meal options. Let these dishes become a part of your favorite meals.

10 Easy Low FODMAP Crock Pot Recipes (recipeideaseasy.com)


Why are chicken thighs a good choice for low FODMAP recipes?

Chicken thighs are juicier and more flavorful than chicken breasts, thanks to their higher fat content. They’re also packed with important nutrients like iron and zinc. This makes them great for tasty, low FODMAP meals.

What is the recipe for savory Maple and Dijon Chicken Thighs?

This dish uses a glaze made from grainy French mustard, garlic-infused oil, maple syrup, and dried marjoram. After glazing, the chicken thighs are oven-baked. The result? Tender, juicy chicken with a delicious crust, perfect for those on a low FODMAP diet.

How can I make a delicious low FODMAP Chicken Cacciatore?

For a low FODMAP Chicken Cacciatore, start by cooking chicken thighs in garlic-infused oil. Add a low FODMAP tomato sauce for the base. Then mix in carrots, celery, and red bell pepper with thyme and oregano to bring out the flavors. For an even richer taste, consider adding red wine or a low FODMAP chicken broth.

What is the recipe for Chicken Thighs with Harvest Vegetables?

Chicken Thighs with Harvest Vegetables is an easy sheet pan dish. It combines carrots, parsnips, sweet potatoes, and zucchini with savory bacon and sweet maple syrup. Fresh herbs add the final touch, creating a colorful, nutritious, and flavorful low FODMAP meal.

What tips do you have for cooking and meal planning with low FODMAP chicken thighs?

When cooking low FODMAP chicken thighs, it’s smart to remove the skin to cut down on fat. Use garlic-infused oil for flavor without the FODMAPs. Pick low FODMAP veggies and seasonings. Try grilling, baking, or sautéing for variety in your meals.

Can I enjoy low FODMAP chicken thigh recipes while following a special diet?

Yes, even if you’re on a special diet like a SIBO diet or managing IBS with a low FODMAP plan, you can still enjoy these chicken thigh recipes. They’re designed to be safe for various dietary needs.

Do you have any cookbook recommendations for low FODMAP chicken thigh recipes?

For anyone looking to expand their low FODMAP menu, “SIBO Made Simple” by Rachel Pauls, MD is a great resource. It offers over 100 low FODMAP recipes, including yummy chicken thigh dishes. It’s full of ideas for meals that are easy on your stomach.

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