This sticky, charred Low FODMAP Chicken Skewers recipe is made with garlic-infused oil, tamari, and maple syrup, and ready in about 30 minutes. The sweet and savory glaze caramelizes on the grill, locking in moisture and delivering a smoky finish. I rely on this dish for a flavorful meal that feels safe and satisfying.
Jump to RecipeWhy This Classic Works
I used to believe that bold flavor was impossible without onions or garlic, but this recipe changed my mind. The secret lies in using garlic-infused oil, which provides all the aroma without the digestible carbohydrates that trigger symptoms. By layering this oil with the deep umami of tamari and the sharp brightness of fresh ginger, you get a marinade that rivals any traditional barbecue sauce.
My early attempts at safe skewers were often dry or bland, but adding maple syrup was the solution. It helps the chicken char beautifully on the grill, creating those irresistible sticky edges that everyone loves. This balance of salty, sweet, and savory hits the spot every time without upsetting a sensitive stomach.
Low FODMAP Chicken Skewers Ingredients
- 1 lb (450g) boneless, skinless chicken thighs, cut into 1-inch cubes
- 1 large red bell pepper, cut into 1-inch chunks
- 1 medium zucchini, sliced into thick half-moons
- 2 tbsp garlic-infused olive oil
- 2 tbsp tamari (gluten-free soy sauce)
- 1 tbsp pure maple syrup
- 1 tsp fresh ginger, grated
- 1 tsp sesame oil
- Salt and black pepper, to taste
- 1 tbsp green onion tops, sliced (green parts only)
- Wooden skewers, soaked in water for 30 minutes
How To Make Low FODMAP Chicken Skewers
- Prepare the Marinade: Whisk the garlic-infused oil, tamari, maple syrup, grated ginger, sesame oil, salt, and pepper in a small bowl until fully combined.
- Marinate the Chicken: Place the chicken cubes in a mixing bowl and pour half of the marinade over the meat. Toss well to coat and let it sit for at least 20 minutes to absorb the flavors; reserve the remaining marinade for brushing later.
- Assemble the Skewers: Thread the chicken, red bell pepper, and zucchini onto the skewers, alternating the ingredients to create a colorful pattern and ensuring the pieces are not packed too tightly.
- Grill the Skewers: Preheat your grill or grill pan to medium-high heat. Cook the skewers for 10-12 minutes, turning them occasionally and brushing with the reserved marinade during the last few minutes, until the chicken is charred and reaches an internal temperature of 165°F (74°C).
Recipe Tips
- Soak the Sticks: If you are using wooden skewers, submerge them in water for at least 30 minutes before grilling to prevent them from burning or catching fire.
- Watch the Heat: The maple syrup in the glaze can burn quickly if the heat is too high, so keep the grill at a steady medium-high temperature and turn the skewers frequently.
- Chicken Choice: I recommend using chicken thighs because they stay juicy and tender under high heat, but breast meat works well if you are careful not to overcook it.
What To Serve With Chicken Skewers
These skewers pair perfectly with steamed jasmine rice or quinoa, which soaks up any extra juices from the chicken. A fresh green salad with a simple lemon and olive oil vinaigrette also adds a nice crunch and brightness to the meal.
How To Store
Store any leftover skewers in an airtight container in the refrigerator for up to 3 days. You can reheat them gently in a warm oven or air fryer to keep the edges crisp.
FAQs
- Can I cook these in the oven?
Yes, you can bake them at 400°F (200°C) for 15-20 minutes, turning halfway through. For a charred finish, place them under the broiler for the last 2 minutes. - Is soy sauce low FODMAP?
Regular soy sauce contains some wheat but is generally low FODMAP in small servings. However, tamari is preferred because it is gluten-free and has a richer flavor that works well here. - Can I use other vegetables?
Yes, cherry tomatoes and pineapple chunks are also low FODMAP friendly options that grill well. Just be mindful of portion sizes to keep the overall FODMAP load low.
Nutrition
- Calories: 245 kcal
- Total Fat: 12g
- Saturated Fat: 2g
- Cholesterol: 85mg
- Sodium: 520mg
- Total Carbohydrate: 9g
- Protein: 24g
Try More Recipes:
- Low FODMAP Chicken Shawarma Recipe
- Crispy Low FODMAP Chicken Nuggets Recipe
- Low FODMAP Chicken Piccata Recipe
Low FODMAP Chicken Skewers
4
servings20
minutes15
minutes35
minutesLow FODMAP Chicken Skewers feature tender, charred meat and crisp vegetables glazed in a sticky maple-tamari sauce. Ready in just 30 minutes, this easy weeknight dinner delivers bold BBQ flavor without the garlic or onion. Perfect for sensitive stomachs.
Ingredients
1 lb (450g) boneless, skinless chicken thighs, cut into 1-inch cubes
1 large red bell pepper, cut into 1-inch chunks
1 medium zucchini, sliced into thick half-moons
2 tbsp garlic-infused olive oil
2 tbsp tamari (gluten-free soy sauce)
1 tbsp pure maple syrup
1 tsp fresh ginger, grated
1 tsp sesame oil
Salt and black pepper, to taste
1 tbsp green onion tops, sliced (green parts only)
Wooden skewers, soaked in water for 30 minutes
Directions
- Prepare the Marinade: Whisk the garlic-infused oil, tamari, maple syrup, grated ginger, sesame oil, salt, and pepper in a small bowl until fully combined.
- Marinate the Chicken: Place the chicken cubes in a mixing bowl and pour half of the marinade over the meat. Toss well to coat and let it sit for at least 20 minutes to absorb the flavors; reserve the remaining marinade for brushing later.
- Assemble the Skewers: Thread the chicken, red bell pepper, and zucchini onto the skewers, alternating the ingredients to create a colorful pattern and ensuring the pieces are not packed too tightly.
- Grill the Skewers: Preheat your grill or grill pan to medium-high heat. Cook the skewers for 10-12 minutes, turning them occasionally and brushing with the reserved marinade during the last few minutes, until the chicken is charred and reaches an internal temperature of 165°F (74°C).
