Low-FODMAP Sheet Pan Chicken Thighs with Harvest Vegetables: Gluten-free, Dairy-free

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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).

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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!

the low-fodmap IBS solution

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)

Serves: 6-10

Prep time: 15-20 minutes

Bake time: 40-50 minutes

Total time: 55-70 minutes

Bake: 425 F

Equipment: large rimmed sheet pan

Ingredients

  • 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

Directions

  • 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!

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  1. Julie September 12, 2021
    • Rachel Pauls Food September 12, 2021

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