Low FODMAP Coq au Vin Recipe

This rich, tender Low FODMAP Coq au Vin is made with oyster mushrooms, garlic-infused oil, and dry red wine, ready in about 90 minutes. The sauce reduces down to a glossy, wine-infused glaze that coats the falling-apart chicken perfectly. I finally found a way to enjoy this French classic without the usual digestive stress.

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Why This Classic Works

Traditional Coq au Vin relies heavily on pearl onions and garlic for its base flavor, which are off-limits here. To replicate that savory depth, I use a combination of garlic-infused oil and the green tops of leeks, which offer a sweet, mild onion flavor without the fructans.

I also discovered that browning the chicken skin thoroughly is non-negotiable in this version. Since we aren’t using caramelized onions to darken the sauce, that deep golden sear on the chicken provides the essential fond (browned bits) that gives the gravy its signature richness.

Low FODMAP Coq au Vin Ingredients

• 4 slices bacon, chopped into lardons
• 1 kg (2.2 lbs) chicken thighs and drumsticks, bone-in and skin-on
• 2 tbsp garlic-infused olive oil
• 200g (7 oz) oyster mushrooms, torn into strips
• 2 medium carrots, peeled and chopped into chunks
• 1 cup leek greens, washed and sliced (green parts only)
• 2 tbsp tomato paste
• 1 ½ cups dry red wine (like Pinot Noir or Cabernet Sauvignon)
• 1 cup low FODMAP chicken stock
• 2 sprigs fresh thyme
• 1 bay leaf
• 1 tbsp cornstarch mixed with 1 tbsp water (optional, for thickening)
• Salt and black pepper

How To Make Low FODMAP Coq au Vin

1. Crisp the Bacon: Place a large Dutch oven or heavy pot over medium heat. Add the bacon lardons and cook until the fat renders and the bacon is crispy. Remove the bacon with a slotted spoon and set aside, leaving the fat in the pot.
2. Sear the Chicken: Season the chicken generously with salt and pepper. Increase the heat to medium-high. Place the chicken skin-side down in the hot fat (work in batches if needed). Sear for 5-6 minutes until the skin is deep golden brown, then flip and cook for 2 minutes. Remove chicken and set aside.
3. Sauté the Vegetables: Lower the heat to medium and add the garlic-infused oil. Add the oyster mushrooms and carrots, cooking for 5 minutes until the mushrooms start to brown. Stir in the leek greens and tomato paste, cooking for another minute to coat the vegetables.
4. Deglaze the Pot: Pour in the red wine, scraping up any browned bits from the bottom of the pot with a wooden spoon. Stir in the chicken stock, thyme, bay leaf, and the crispy bacon (save a little for garnish if you like).
5. Braise the Chicken: Return the chicken to the pot, nestling it into the liquid (the skin should be just above the surface). Bring to a simmer, then cover and cook on low heat for 45-50 minutes, or until the chicken is tender and cooked through.
6. Thicken the Sauce: Remove the chicken pieces to a serving platter. If the sauce is too thin, stir in the cornstarch slurry and simmer for 2-3 minutes until it thickens to a glossy consistency. Pour the sauce and vegetables over the chicken to serve.

Recipe Tips

• Choose the Right Wine: Use a dry red wine like Cabernet Sauvignon, Merlot, or Pinot Noir. Avoid sweet wines or “cooking wines,” which often contain added sugars or high-FODMAP ingredients.
• Mushroom Matters: Oyster mushrooms are generally well-tolerated and low FODMAP. If you can’t find them, canned champignon mushrooms (rinsed well) are a safe alternative, but fresh oyster mushrooms have a better texture for this stew.
• Don’t Skip the Sear: Because we lack the caramelization of onions, the flavor from the seared chicken skin and tomato paste is vital for a robust sauce.

What To Serve With Coq au Vin

Mashed potatoes made with lactose-free milk and butter are the classic choice to soak up the rich red wine sauce. Alternatively, serve it over creamy polenta or plain rice. A side of steamed green beans or a crisp green salad with a simple vinaigrette helps cut through the richness of the dish.

How To Store

Store leftovers in an airtight container in the fridge for up to 3 days; the flavors often improve the next day. To freeze, cool completely and store in a freezer-safe container for up to 3 months. Thaw overnight in the refrigerator before reheating gently on the stove.

FAQs

• Can I use chicken breast? You can, but it tends to dry out during the long braise. Bone-in thighs and drumsticks stay juicy and add much more flavor to the sauce.
• Is the alcohol safe? A standard serving of dry red wine (150ml) is considered low FODMAP, and this recipe uses that amount spread across several servings. If alcohol triggers your symptoms, replace the wine with more low FODMAP stock and a tablespoon of red wine vinegar.
• What if I can’t find leek greens? You can use the green tops of spring onions (scallions) instead. Use about 1 cup of chopped green tops to replace the leek greens.

Nutrition

• Calories: 480
• Total Fat: 28g
• Saturated Fat: 8g
• Cholesterol: 110mg
• Sodium: 650mg
• Total Carbohydrate: 12g
• Protein: 35g

Try More Recipes:

• Low FODMAP Fish Curry Recipe
• Crispy Low FODMAP Chicken Nuggets Recipe
• Low FODMAP Mashed Sweet Potatoes Recipe