This creamy, smoky Low FODMAP Paprika Chicken is made with tender chicken thighs, garlic-infused oil, and sweet paprika, ready in just 35 minutes. The rich sauce thickens beautifully in the pan, coating every piece in glossy, vibrant flavor without causing any digestive stress. I cook this weeknight staple whenever I crave a comforting meal that feels indulgent but keeps my stomach happy.
Jump to RecipeThe Secret To Getting It Right
Adapting this classic dish for a sensitive gut meant finding a way to replace the deep savory base usually provided by onions and garlic. I discovered that sautéing the green tops of spring onions in garlic-infused oil mimics that traditional foundation perfectly without triggering symptoms.
Another surprise was the paprika blend. Using a mix of mostly sweet paprika with a hint of smoked paprika gives the sauce a complexity that usually takes hours to develop, tasting just like the restaurant version I used to miss.
Low FODMAP Paprika Chicken Ingredients
- 1.5 lbs (680g) boneless, skinless chicken thighs
- 2 tablespoons garlic-infused olive oil
- 1 cup spring onion tops (green parts only), chopped
- 2 tablespoons sweet paprika
- 1 teaspoon smoked paprika
- 1 tablespoon tomato paste
- 1 tablespoon gluten-free all-purpose flour
- 1 cup (240ml) low FODMAP chicken stock
- 1/2 cup (120ml) lactose-free heavy cream
- Salt and black pepper to taste
- Fresh parsley, for garnish
How To Make Low FODMAP Paprika Chicken
- Sear the Chicken: Heat the garlic-infused oil in a large skillet over medium-high heat. Season the chicken thighs with salt and pepper, then cook for 4-5 minutes per side until golden brown, then remove and set aside.
- Sauté Aromatics: Reduce the heat to medium and add the chopped green spring onion tops to the same pan. Stir for 1-2 minutes until they are softened but not browned.
- Bloom the Spices: Stir in the tomato paste, sweet paprika, smoked paprika, and gluten-free flour. Cook for 1 minute while stirring constantly to release the fragrance and remove the raw flour taste.
- Simmer the Sauce: Slowly whisk in the chicken stock to prevent lumps. Return the chicken and any resting juices to the pan, cover, and simmer on low for 10-15 minutes until the chicken is cooked through.
- Finish with Cream: Stir in the lactose-free cream and simmer uncovered for another 2-3 minutes until the sauce thickens and becomes glossy. Serve hot garnished with fresh parsley.
Recipe Tips
- Check Your Stock: Many store-bought stocks contain onion and garlic powder, so always read the label or use a certified low FODMAP brand.
- Don’t Burn the Paprika: Paprika can turn bitter quickly if scorched, so be ready to pour in the stock immediately after the spices have bloomed for a minute.
- Use Thighs for Moisture: Chicken thighs remain juicy during the simmering process, whereas breasts can easily dry out in this type of sauce.
- Adjust the Smoke: If you are sensitive to strong smoky flavors, reduce the smoked paprika to half a teaspoon or omit it entirely for a milder taste.
What To Serve With Low FODMAP Paprika Chicken
Serve this dish over fluffy white rice or mashed potatoes to soak up the creamy, flavorful sauce. Steamed green beans or a simple cucumber salad with lemon dressing make excellent fresh sides that balance the richness of the cream.
How To Store
Leftovers keep well in an airtight container in the refrigerator for up to 3 days. You can freeze the chicken and sauce for up to 2 months, though the cream may separate slightly upon reheating, so stir it well gently while warming.
FAQs
- Is paprika low FODMAP?
Yes, plain paprika is low FODMAP in normal serving sizes. Always check the label to ensure no other ingredients like garlic powder or onion powder have been added to the spice jar. - Can I make this dairy-free?
Absolutely. You can substitute the lactose-free cream with full-fat canned coconut milk or a plant-based cooking cream to keep the sauce rich and creamy. - Why use green onion tops only?
The white bulb of the spring onion contains high amounts of fructans, which trigger FODMAP sensitivity. The green tops provide delicious onion flavor but are safe to eat on a low FODMAP diet.
Nutrition
- Calories: 380
- Total Fat: 22g
- Saturated Fat: 8g
- Cholesterol: 145mg
- Sodium: 450mg
- Total Carbohydrate: 8g
- Protein: 32g
Low FODMAP Paprika Chicken
4
servings10
minutes25
minutes35
minutesLow FODMAP Paprika Chicken with creamy sauce, tender thighs, smoked paprika, and lactose-free cream ready in 35 minutes. An easy weeknight dinner.
Ingredients
1.5 lbs (680g) boneless, skinless chicken thighs
2 tablespoons garlic-infused olive oil
1 cup spring onion tops (green parts only), chopped
2 tablespoons sweet paprika
1 teaspoon smoked paprika
1 tablespoon tomato paste
1 tablespoon gluten-free all-purpose flour
1 cup (240ml) low FODMAP chicken stock
1/2 cup (120ml) lactose-free heavy cream
Salt and black pepper to taste
Fresh parsley, for garnish
Directions
- Sear the Chicken: Heat the garlic-infused oil in a large skillet over medium-high heat. Season the chicken thighs with salt and pepper, then cook for 4-5 minutes per side until golden brown, then remove and set aside.
- Sauté Aromatics: Reduce the heat to medium and add the chopped green spring onion tops to the same pan. Stir for 1-2 minutes until they are softened but not browned.
- Bloom the Spices: Stir in the tomato paste, sweet paprika, smoked paprika, and gluten-free flour. Cook for 1 minute while stirring constantly to release the fragrance and remove the raw flour taste.
- Simmer the Sauce: Slowly whisk in the chicken stock to prevent lumps. Return the chicken and any resting juices to the pan, cover, and simmer on low for 10-15 minutes until the chicken is cooked through.
- Finish with Cream: Stir in the lactose-free cream and simmer uncovered for another 2-3 minutes until the sauce thickens and becomes glossy. Serve hot garnished with fresh parsley.
