Classic Low-FODMAP 3-Ingredient Roasted Chicken; Gluten-free, Dairy-free

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This is the EASIEST low-FODMAP roasted chicken recipe you have ever seen.  It results in consistently moist, tender and delicious chicken.  Just THREE ingredients!

Using a whole chicken is often more affordable than chicken pieces, and yields a large meal that everyone will enjoy.

I read this recipe on a blog list of popular family meals, and was pleasantly surprised  that there was no need to modify it.  It is already naturally low-FODMAP.

And while I didn’t ‘create’ this low-FODMAP 3 ingredient Roasted Chicken, I am certainly happy to share it!

Serve this delicious low-FODMAP Roasted Chicken with low-FODMAP Creamy Thyme Mashed Potatoes, low-FODMAP Glazed Carrots, low-FODMAP Smashed Salt and Vinegar Potatoes, or low-FODMAP Rice Quinoa.  It is amazing.

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Or check out over 350 more low-FODMAP recipes on the blog.  IBS-friendly!

Be healthy and happy,

Rachel Pauls, MD


Low-FODMAP Classic 3-Ingredient Roasted Chicken; Gluten-free, Dairy-free

Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients

Serves 4-6

Prep time: 5 minutes

Bake time: 1 hour

Bake: 400 F, then 375 F

Equipment: large roasting pan or aluminum rimmed baking sheet

Ingredients

  • 1 whole chicken (about 4-5 pounds), cut into pieces
    • Typically this is 2 breasts, 2 thighs, 2 wings and 2 legs.  However, if your butcher cuts larger pieces then you can portion them out after baking per your preference
    • Can also substitute bone-in, skin-on chicken pieces (do not use boneless, skinless chicken, they will not cook well)
    • If your butcher cuts up a whole chicken for you, they may include the back.  You can opt to use it for gravy or stock, or throw it in to bake with the pieces
  • ¼ cup olive oil
  • 2 tablespoons (or more) of freshly ground salt and black pepper
    • I used 1-2 twists of my grinder over both sides of all of the pieces, you will want to be generous with the seasoning
  • Fresh parsley, for garnish (optional)

Directions

  • Preheat oven to 400 degrees F
  • Rinse chicken pieces and pat dry
  • Drizzle half the olive oil on bottom of a large roasting pan or rimmed baking sheet, then rub the rest of the oil over the chicken pieces
    • Ensure your pan is large enough that the pieces are not touching
  • Sprinkle both sides of chicken pieces with salt and pepper and lay skin side up in pan
    • Place the larger pieces at the outer margins of the pan, and the smaller ones toward the middle
  • Cook for 30 minutes at 400 F, then lower oven temp to 375 F and cook for 15-30 minutes more (or until juices run clear (not pink) and the internal temperature of the chicken breasts or largest pieces is 170 degrees F
    • If you find the smaller pieces cook faster, then it is OK to remove them while the remainder continues to bake
    • If they are not browning that well, then turn broiler to high for the last 3 minutes or so
  • Remove from oven and lightly cover with aluminum foil to rest for 5 to 10 minutes before serving

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