This Lemon Herb Chicken with Roasted Vegetables dish is a healthy, light, and refreshing meal that suits anyone who is on a low-FODMAP diet. With lean chicken breast, lemon’s zesty splash of citrus, and a colorful array of vegetables like zucchini and carrots, this meal is full of vitamins and protein without being harsh to the digestive system. The low-FODMAP nature of the dish keeps it from containing high-fermentable carbs that trigger bloating or discomfort, which makes it perfect for a sensitive stomach. And it’s quick to prepare—everything cooks in about 30 minutes—and you can use the veggies of your choice. The recipe provides lean protein, healthy fats, and essential nutrients without the worry of triggering digestive distress.
What Is a Low-FODMAP Diet?
A low-FODMAP diet helps reduce digestive symptoms like bloating and discomfort by limiting fermentable carbs. It’s commonly recommended for those with IBS or sensitive stomachs. Ingredients like garlic and onion are typically avoided, which is why this dish uses herbs and lemon for flavor instead.
Ingredients:
- 2 chicken breasts
- 1 tablespoon olive oil
- Juice of 1 lemon
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- Salt and pepper to taste
- 1 zucchini, sliced
- 2 medium carrots, peeled and cut into rounds
- Fresh parsley for garnish (optional)
Instructions:
- Preheat oven to 400°F (200°C).
- In a small bowl, combine olive oil, lemon juice, oregano, basil, salt, and pepper. Brush this mixture over the chicken breasts.
- Place the chicken on a baking sheet and place the sliced vegetables in and around the chicken. Drizzle some additional olive oil on the veggies, sprinkle with salt and pepper, and toss lightly to coat.
- Roast in the oven for 25-30 minutes, or until the chicken is cooked and vegetables are tender.
- Add your fresh parsley on top for garnish (optional).
- Serve warm!
This low-FODMAP dinner is ideal for a light and healthy meal which will not cause any discomfort, but provides a great source of protein and fiber. It reduces digestive issues like bloating, gas, and cramps by limiting some difficult to digest carbohydrates which for those who are new to the low-FODMAP diet.
In addition, here are some more tips you may want to use for this recipe if they fit your dietary needs:
Swap zucchini for eggplant or green beans (low-FODMAP)
Use ghee instead of olive oil for a slightly richer flavor
Add a side of quinoa or rice for more fiber
Bonus:
For an alternative chicken breast-based low-FODMAP meal, check out Brittanie’s recipe on her Grit and Groceries channel for a 1-hour Lemon Herb Chicken and Rice. She also has a lot of great information on the low-FODMAP diet as well as more recipes on her channel.