Low FODMAP Lemon Chicken Recipe

This tender, golden Low FODMAP Lemon Chicken is made with fresh citrus juice, garlic-infused oil, and maple syrup, ready in just 30 minutes. The bright sauce simmers down into a sticky glaze that clings perfectly to every piece of meat without needing heavy thickeners. I love making this for a quick weeknight dinner that feels indulgent but never upsets my stomach.

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What Makes This Version Different

I used to think cooking without onion and garlic meant sacrificing deep, savory flavors, but this recipe proves otherwise. By searing the chicken in garlic-infused oil, you get that essential aromatic base without the fructans that typically cause digestive issues. It’s a simple swap that tricks your palate into thinking you’ve used the real thing.

The real secret here, however, is using both lemon zest and juice. While the juice provides the tangy acid, the zest adds a fragrant floral note that makes the sauce taste complex rather than just sour. It balances beautifully with the maple syrup for a glaze that rivals any standard takeout version.

Low FODMAP Lemon Chicken Ingredients

• 1 lb (450g) boneless, skinless chicken breasts (or thighs)
• 1/4 cup cornstarch (or gluten-free flour blend)
• 1 tsp kosher salt, divided
• 1/2 tsp black pepper
• 2 tbsp garlic-infused olive oil
• 1 cup Low FODMAP chicken broth (ensure no onion/garlic in ingredients)
• 1/4 cup fresh lemon juice (about 1 large lemon)
• 1 tsp fresh lemon zest
• 1 tbsp maple syrup
• 1 tsp dried oregano
• 1 tbsp fresh parsley, chopped (for garnish)

How To Make Low FODMAP Lemon Chicken

1. Prep the Chicken: Pound the chicken breasts to an even thickness of about half an inch. In a shallow bowl, whisk the cornstarch with half the salt and pepper, then dredge each piece of chicken until fully coated, shaking off any excess.
2. Sear the Meat: Heat the garlic-infused oil in a large skillet over medium-high heat. Add the chicken and cook for 4-5 minutes per side until golden brown and crispy. Remove the chicken from the pan and set aside on a plate.
3. Make the Sauce: Reduce the heat to medium. Pour the chicken broth, lemon juice, lemon zest, maple syrup, and oregano into the pan. Scrape up any browned bits from the bottom with a wooden spoon and let the mixture simmer for 3-4 minutes until it slightly reduces.
4. Finish the Dish: Return the chicken (and any resting juices) to the skillet. Spoon the sauce over the meat and simmer for another 2-3 minutes until the sauce thickens and the chicken is cooked through to 165°F (74°C).

Recipe Tips

• Check Your Broth: Store-bought chicken broth often contains hidden onion or garlic powder. Look for brands specifically labeled “Low FODMAP” or make your own simple stock at home to be safe.
• Garlic Oil Safety: If you are using homemade garlic-infused oil, ensure you have strained out every solid piece of garlic. The fructans are water-soluble but not oil-soluble, so the oil itself is safe as long as no solids remain.
• Thickening the Sauce: The cornstarch from the chicken coating usually thickens the sauce enough. If you want it thicker, mix an extra teaspoon of cornstarch with a splash of cold water and whisk it into the simmering sauce.

What To Serve With Lemon Chicken

This dish pairs perfectly with steamed jasmine rice or quinoa, which act as a sponge for the extra zesty sauce. For vegetables, roasted carrots or green beans make excellent sides; just stick to Monash-approved serving sizes (about 75g for green beans) to keep the meal tummy-friendly.

How To Store

Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, gently warm the chicken in a skillet over low heat with a splash of water or broth to keep the meat from drying out.

FAQs

• Is lemon juice low FODMAP?
  Yes, lemon juice is considered low FODMAP in serving sizes up to 1/2 cup, which is far more than you will consume in a single serving of this recipe.
• Can I use regular flour instead of cornstarch?
  If you are not sensitive to gluten or wheat fructans, you can use regular white flour. However, cornstarch creates a lighter, crispier coating and keeps the recipe gluten-free.
• Where can I find garlic-infused oil?
  Most major grocery stores carry garlic-infused olive oil in the baking or oil aisle. Just double-check the label to ensure it is an infused oil and doesn’t contain floating minced garlic or garlic flavoring agents that might include solids.

Nutrition

• Calories: 310
• Total Fat: 12g
• Saturated Fat: 2g
• Cholesterol: 85mg
• Sodium: 680mg
• Total Carbohydrate: 14g
• Protein: 32g

Try More Recipes:

• Low FODMAP Chicken Tenders Recipe
• Low FODMAP Chicken Skewers Recipe
• Low FODMAP Chicken Piccata Recipe