Low FODMAP Roasted Chicken Recipe

This crispy, juicy Low FODMAP Roasted Chicken is made with garlic-infused oil, fresh herbs, and lemon, and ready in about 90 minutes. The skin turns golden brown while the meat stays incredibly tender, providing all the savory flavor without any digestive stress. I rely on this recipe whenever I need a safe, comforting meal that feels special.

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Why This Classic Works

Finding a roast chicken recipe that doesn’t rely on onion or garlic powder can be frustrating for sensitive stomachs. I discovered that using garlic-infused olive oil provides that essential savory depth without the troublesome fructans found in whole garlic cloves.

Another surprise was how much flavor fresh lemon and woody herbs like rosemary add on their own. I used to overcomplicate seasonings, but this simple approach lets the natural taste of the bird shine through.

Low FODMAP Roasted Chicken Ingredients

• 1 whole chicken (approx. 4-5 lbs / 2kg)
• 3 tablespoons garlic-infused olive oil
• 1 lemon, cut into wedges
• 4 sprigs fresh rosemary
• 4 sprigs fresh thyme
• 2 teaspoons kosher salt
• 1 teaspoon black pepper
• 1 lb (450g) carrots, peeled and cut into chunks (optional)
• 1 lb (450g) baby potatoes, halved (optional)

How To Make Low FODMAP Roasted Chicken

1. Prepare the Chicken: Preheat your oven to 425°F (220°C) and thoroughly pat the chicken dry with paper towels to ensure crispy skin.
2. Season the Bird: Rub the garlic-infused oil all over the chicken, then season generously with salt and pepper inside and out.
3. Stuff and Truss: Place the lemon wedges and half the herb sprigs inside the cavity, then tie the legs together with kitchen twine.
4. Roast the Chicken: Place the chicken in a roasting pan (surrounded by veggies if using) and roast for 70-80 minutes until the juices run clear.
5. Rest and Serve: Remove from the oven when the internal temperature reaches 165°F (74°C) and let it rest for 15 minutes before carving.

Recipe Tips

• Dry is key: Moisture creates steam and prevents browning, so spend an extra minute patting the skin completely dry before adding the oil.
• Check the oil: Ensure your garlic-infused oil is free of any actual garlic pieces or sediment to keep it truly low FODMAP.
• Don’t skip resting: Cutting into the bird immediately causes all the juices to run out, leaving you with dry meat instead of a juicy roast.

What To Serve With Low FODMAP Roasted Chicken

Serve this roast with simple steamed green beans or a fresh spinach salad with maple-mustard dressing. Mashed potatoes made with lactose-free milk and butter are also a fantastic, safe accompaniment that soaks up the juices.

How To Store

Store leftovers in an airtight container in the refrigerator for up to 3 to 4 days. You can also freeze the cooked meat off the bone for up to 3 months for quick meal prep.

FAQs

• Is garlic-infused oil really safe? Yes, FODMAPs are water-soluble but not oil-soluble, so the flavor infuses into the oil without the carbohydrates that cause digestive issues.
• Can I use butter instead of oil? Yes, butter is naturally low in lactose and safe for most people on a low FODMAP diet, though oil helps the skin crisp better.
• What other herbs can I use? Sage and oregano are excellent low FODMAP alternatives that pair beautifully with poultry if you do not have rosemary or thyme.

Try More Recipes:

• Low FODMAP Orange Chicken Recipe
• Low FODMAP Roasted Green Beans Recipe
• Low FODMAP Salmon Cakes Recipe

Nutrition

• Calories: 350
• Total Fat: 20g
• Saturated Fat: 5g
• Cholesterol: 105mg
• Sodium: 380mg
• Total Carbohydrate: 2g
• Protein: 35g