Low-FODMAP Sheet Pan Chicken Thighs with Harvest Vegetables: Gluten-free, Dairy-free
September 11, 2021Printer Friendly Version
This low-FODMAP recipe for Chicken Thighs with Harvest Vegetables is simple and so flavorful. It has the gorgeous colors of harvest vegetables, savory flavors of smoky bacon, sweetness of pure maple syrup and fragrant aromas of fresh herbs. All in one sheet pan!
I like to make this low-FODMAP sheet pan meal with carrots, parsnips, sweet potatoes and zucchini. But it would also be delicious with new potatoes, yellow squash or eggplant! Feel free to experiment with the flavors you crave (always check your recipe ingredients to ensure a low-FODMAP serving size).
You may also love:
- Low-FODMAP Sheet Pan Caprese Chicken
- Low-FODMAP One-Pot Chicken Thighs with Cilantro Lime Rice
- Low-FODMAP One Skillet Bacon, Maple and Mustard Chicken
- Low-FODMAP Sheet Pan Italian Chicken with Vegetables
- Low-FODMAP Three Ingredient Roasted Chicken
- Low-FODMAP Sheet Pan Chicken Fajitas
Or check out over 400 more low-FODMAP recipes on the blog! IBS-friendly.
Be healthy and happy,
Rachel Pauls, MD
P.S. Check out my new COOKBOOK for over 100 low-FODMAP recipes, low-FODMAP Meal Plan, FODMAP Tips and everything you need!! It’s the BEST!
While this recipe has not been tested a single serving should be low-FODMAP based on the ingredients (*using available FODMAP data at time of posting)
Prep time: 15-20 minutes
Bake time: 40-50 minutes
Total time: 55-70 minutes
Bake: 425 F
Equipment: large rimmed sheet pan
- 8-12 raw, bone-in, skin-on, chicken thighs (about 4.5-5 lbs; 2 packs)
- 1 tablespoon olive oil; plus about 1 teaspoon extra for drizzling
- 1 tablespoon garlic-infused olive oil; plus about 1 teaspoon extra for drizzling
- Infused oils have all the flavors that you love, but not the FODMAPs! Since the carbohydrates are not soluble in the oil, you can enjoy these on the low-FODMAP diet. See my low-FODMAP Grocery Shopping Blog for tips to buy these
- 3 tablespoons fresh squeezed lemon juice (do not substitute concentrates)
- This is about 1 small lemon
- 1/4 cup maple syrup
- 1 teaspoon dried thyme
- Can substitute 1 tablespoon of fresh thyme
- 1 teaspoon dried rosemary
- Can substitute 1 tablespoon fresh rosemary
- 1 teaspoon kosher salt; plus to taste
- 1 teaspoon pepper; plus to taste
- 3 medium sweet potatoes, peeled and cubed into small pieces
- Each should weigh about 4 ounces or 113 grams; you will have a total of 300g once cubed
- I bought mine already cubed
- 75 grams of sweet potato is one low-FODMAP serving
- Larger portions have excess mannitol
- 3 medium carrots, cut into coins
- Carrots are free of FODMAPs
- 2 medium parsnips, cut into coins
- Parsnips are free of FODMAPs
- 1-2 medium zucchini (300g), cut into sticks, wedges or thick coins
- 65 grams of zucchini is one low-FODMAP serving
- Larger portions have excess fructans
- 4-6 slices thick-cut bacon (ensure no onion or garlic added); chopped into 1 inch pieces
- Optional garnish: fresh rosemary and thyme
- Baking spray
- Place your wire rack in the center of the oven and preheat oven to 425°F
- Cover your large rimmed sheet pan with aluminum foil (optional, for easier clean up) and spray with baking spray
- Combine olive oil, garlic infused oil, lemon juice, maple syrup, salt, pepper and dried rosemary and thyme in a large bowl or resealable large bag
- Pat chicken dry and place in the bowl or bag to coat the pieces in the marinade
- Refrigerate for 15-30 minutes (can also leave overnight)
- While this is marinating, chop your vegetables and bacon as per above directions
- I find it easiest to cut the bacon with kitchen shears
- Arrange vegetables on your prepared sheet pan to completely cover the bottom of the pan
- Drizzle with your additional teaspoon of both oils and sprinkle with salt and pepper to taste
- Lay the bacon randomly over the vegetables, then remove chicken from marinade and place the chicken pieces over the top of the vegetables also
- Drizzle the residual marinade over everything
- If you prefer less liquid in your pan, then you can opt to only use about 1/2 the remaining marinade
- I like having the extra pan juices for added flavor
- Place in your preheated oven and bake for 40-50 minutes, or until chicken is 165°F on a meat thermometer
- Since ovens vary, yours may need more or less time
- If your like your chicken skin extra brown, then at this point turn oven to broil, and return pan to oven for 2-5 minutes (watch closely so it doesn’t burn)
- The bacon is not likely to be super crisp, you could opt to remove the chicken pieces if you wanted to crisp that under the broiler as well
- Garnish with fresh herbs and serve immediately
It is fork tender!
Printer Friendly Version
Want a 10% coupon? Just review this recipe & then email us at firstname.lastname@example.org letting us know which recipe you have reviewed. We will then send you a 10% coupon code (limit 1 per customer/email).
Any suggestions for substitutions for the bacon? I don’t eat beef or pork.
You can skip the bacon and it should work out well. You may miss a bit of the smoky flavor, but the meal will still be delicious. Good luck!
I am just starting the low FODMAP diet and this recipe makes me less worried. It is flavorful and filling. Do you happen to have the nutritional data for the recipe?
We are glad you enjoyed the recipe! We do not have the ability to provide nutritional info for our recipes. However, there are apps that you can purchase or download that can help with that.
We are confident you will love all the recipes on our blog! Each one is crafted with care and family tested 🙂
Check out our Best low-FODMAP Family Meals Collection for other ideas.
We think you would also love our cookbook for many easy and delicious recipes and lots of tips for success for those starting on, or maintaining the low-FODMAP diet.
Stay in touch with us!!
Delicious! Next time I will remove the chicken when done and crisp the bacon. The bacon pieces that were under the chicken were soggy and not as good as the crispy ones.
Great idea, you are correct, the bacon underneath provides a lot of flavor but less texture. Crisping sounds terrific. Stay in touch and thank you for your comment!
Why kosher salt ? What problem is caused by rock salt?
We aren’t sure what you mean by ‘rock’ salt.
We prefer the larger grains of kosher salt to enhance the flavor of foods without being too salty; we specify that for similar results. Table salt will react differently.
If you want to substitute for your product, then go ahead! Thanks for the question 🙂
I loved this recipe. It was so flavorful and filling, without causing bloating. The bacon adds so much flavor.
Thank you so much! We could not agree more!!
Please stay in touch and thanks again for leaving a comment and stars 🙂
I am curios as to why I should not substitute lemon juice concentrates in the recipe. (You usually explain each ingredient so well, but this one has me baffled.) Thanks for your time! This is such a great collection of recipes. I work for an individual with cognitive deficits who was recently encouraged to start a low FODMAP lifestyle. These recipes really will help her feel better about her way of eating as there is great variety here.
Lemon concentrates have not been tested for FODMAP content and may be higher in FODMAPs than fresh ones. They also do not taste nearly as delicious as natural juices do. Hope that helps! Thanks for your feedback 🙂
can we substitute chicken breast for chicken thighs?
If you refer to bone-in, skin-on chicken breasts, then you could try those instead. However, they tend not to be as juicy and flavorful. Baking time may also vary in that case, it may require a shorter time in the oven so they don’t dry out. Good luck!
Thanks so much for your quick response
a great recipe, thanks.