Low Fodmap Recipes Done Right—one Pan Lemon Herb Chicken

Fast, gut-friendly dinners that don’t taste like compromise. One skillet, supermarket staples, and zero bloat drama—weeknights solved.

You know that “healthy” meal that leaves you feeling like you swallowed a bowling ball? Hard pass. Tonight, you’ll make a one-pan dinner that’s bold, bright, and friendly to your gut—without weird substitutes or chef-level skills. It’s full-flavor lemon herb chicken with rice and colorful veggies that actually loves your digestion back. Fifteen minutes of hands-on cooking, and your weeknight suddenly looks like you’ve got it together. Because food should feel good and taste great—why pick just one?

What Makes This Recipe So Good

• One pan simplicity: Sear, simmer, steam—done. Fewer dishes, zero drama, maximum flavor.
• Real flavor, no triggers: Garlic-infused oil, fresh herbs, and lemon bring the punch without onion or garlic overload.
• Balanced and satisfying: Lean protein, easy-to-digest rice, and colorful veg create a complete, stick-to-your-ribs plate.
• Smart for sensitive stomachs: Low-FODMAP portions keep things calm. You get comfort food without the aftermath. Magic? Nope. Strategy.
• Budget- and pantry-friendly: Everyday staples—chicken, rice, zucchini—plus a few flavor boosters you probably own.
• Meal-prep approved: Reheats like a champ and packs for lunch without tasting like “leftovers.”

What You’ll Need (Ingredients)

Serves: 4 • Time: 30–35 minutes • Gear: 12-inch lidded skillet or Dutch oven

• 1.5 lb (680 g) boneless, skinless chicken thighs or breasts, cut into 1-inch pieces
• 2 tbsp garlic-infused extra-virgin olive oil (FODMAP-friendly; made by infusing oil only)

li>1 tsp kosher salt, plus more to taste

• 1/2 tsp black pepper
• Zest of 1 lemon and 2 tbsp lemon juice
• 1 tbsp Dijon mustard (check label for no onion/garlic)
• 2 tsp pure maple syrup (optional, for balance)
• 1 tsp dried oregano (or 2 tsp fresh, chopped)
• 1 tsp smoked paprika (optional)
• Pinch red pepper flakes (optional, to taste)
• 1 cup (190 g) long-grain white rice, rinsed until water runs clear
• 1 1/2 cups (360 ml) low-FODMAP chicken broth (no onion/garlic; or use water + 1 tsp salt)
• 2 cups chopped zucchini (about 300 g; equals ~1/2 cup per serving)
• 1 small red bell pepper, diced (about 1 cup/120 g)
• 1 large carrot, diced (about 3/4 cup/75 g)
• 1/2 cup sliced scallion greens (green tops only)
• 2 cups baby spinach, lightly packed
• 2 tbsp chopped fresh parsley or chives, for garnish
• Lemon wedges, for serving
• Optional: 1/3 cup (60 g) lactose-free feta, crumbled

Instructions

1. Season the chicken. In a bowl, toss chicken with salt, pepper, lemon zest, paprika, and oregano. Add Dijon and maple syrup, then 1 tbsp garlic-infused oil. Mix to coat.
2. Sear for flavor. Heat the remaining 1 tbsp garlic-infused oil in a large lidded skillet over medium-high. Add chicken in a single layer. Sear 2–3 minutes per side until lightly browned. It doesn’t need to be fully cooked yet. Transfer to a plate.
3. Toast the rice. Reduce heat to medium. Add rinsed rice to the skillet (no need to clean it). Stir 1 minute to coat in the fond and oil—this prevents mush and deepens flavor.
4. Build the base. Pour in the low-FODMAP broth and lemon juice. Scrape up browned bits. Return chicken and any juices to the pan, nestling into the rice. Bring to a simmer.
5. Cover and cook. Reduce heat to low. Cover and cook 10 minutes.
6. Add the veg. Scatter zucchini, carrot, bell pepper, and scallion greens over the top. Don’t stir. Cover and cook another 8–10 minutes, until rice is tender and liquid is absorbed.
7. Finish with greens. Turn off heat. Stir in baby spinach until just wilted. Taste and adjust salt and lemon.
8. Garnish and serve. Sprinkle parsley or chives. Add lactose-free feta if using. Serve with lemon wedges for extra brightness. High-five yourself.

Storage Tips

• Fridge: Store in airtight containers up to 4 days. Keep feta and lemon wedges separate.
• Freezer: Freeze portions up to 3 months. Cool fully first to avoid ice crystals.
• Reheat: Add a splash of broth or water and warm gently on the stove over medium-low, or microwave in 60–90 second bursts, stirring between. Rice rehydrates, flavor stays sharp.
• Meal prep hack: Portion with extra lemon wedges. The fresh squeeze revives flavors like you just cooked it, IMO.

Nutritional Perks

• Protein power: Chicken brings high-quality protein to keep you full and support recovery.
• Gentle carbs: White rice is easy to digest and friendly to sensitive guts—perfect for weeknights or training days.
• Micros that matter: Zucchini, bell pepper, and spinach deliver vitamin C, potassium, folate, and beta carotene.
• Flavor without fallout: Garlic-infused oil gives that savory hit without the fructans found in whole garlic.
• Sodium awareness: Using your own broth lets you control salt. Taste at the end and season smartly.
• Fat profile: Extra-virgin olive oil adds heart-healthy monounsaturated fats and polyphenols.

What Not to Do

• Don’t use whole garlic or onion. The infused oil is your loophole. Whole alliums = likely discomfort.
• Don’t skip rinsing the rice. It’ll turn gummy and clump. A 30-second rinse is worth it.
• Don’t drown the pan. Too much liquid equals soggy rice. Stick to the listed broth amount.
• Don’t overload high-FODMAP veg. Cauliflower, mushrooms (certain types), or big piles of zucchini can push your limits. Portion matters.
• Don’t blast the heat. You’ll scorch the bottom and undercook the rice. Gentle simmer is your friend.
• Don’t assume every Dijon or broth is safe. Labels vary. Avoid hidden onion/garlic powders—FYI, they sneak in.

Mix It Up

• Shrimp twist: Swap chicken for 1 lb (450 g) large shrimp. Cook rice and veg as directed, then add shrimp in the last 4–5 minutes, just until pink.
• Quinoa swap: Use 1 cup (170 g) quinoa + 1 3/4 cups (415 ml) broth. Simmer 15 minutes, then add veg and finish 5 minutes. Quinoa brings extra protein and a nuttier vibe.
• Mediterranean mood: Add 1/3 cup pitted olives (they’re low-FODMAP), extra parsley, and a sprinkle of lactose-free feta. Bright and briny in the best way.
• Herb garden special: Sub oregano with thyme, basil, or a mix. Fresh herbs do heavy lifting—use what you have.
• Citrus swap: Lime + cumin instead of lemon + oregano gives a zesty, taco-night energy without the tortillas.
• Veg flex: Green beans (up to 75 g per serving), cherry tomatoes, or baby kale all play nice. Keep portions aligned with your tolerance.

FAQ

Can I make this vegetarian?

Yes. Use extra-firm tofu (pressed) or tempeh and crisp it in the garlic-infused oil first. Swap chicken broth for a low-FODMAP vegetable broth. Keep the portions of higher-FODMAP veg in check, and you’re golden.

Is this gluten-free?

It is gluten-free as written, assuming your broth, Dijon, and any optional feta are certified gluten-free. Always check labels because ingredients vary by brand.

Can I use brown rice?

You can, but increase broth to 2 cups (480 ml) and extend the covered simmer to 30–35 minutes before adding veggies. Texture is chewier and timing is less forgiving, so monitor closely.

What if I don’t have garlic-infused oil?

Use regular olive oil plus a few smashed garlic cloves while heating the oil, then remove and discard the cloves before adding chicken. The flavor infuses into the oil, not the water-soluble fructans. That trick keeps it friendly.

How spicy is it?

Mild as written. Red pepper flakes are optional. If spice bothers your gut, skip them and lean on lemon and herbs for excitement.

Can I meal prep this?

Absolutely. Portion into containers with a lemon wedge. It holds in the fridge for up to 4 days and reheats without turning into a mush fest. Add feta or fresh herbs after reheating for best texture.

Will frozen leftovers still taste good?

Yes, with one tweak: reheat gently with a splash of broth and finish with fresh lemon and herbs. That little refresh wakes everything back up, TBH.

How do I scale for two people?

Halve everything and use a 10-inch skillet to keep evaporation in check. Timing stays nearly the same—start checking doneness a couple minutes earlier.

Can I add tomatoes?

Sure. Stir in 1 cup diced tomatoes toward the end of cooking or use fire-roasted for a smokier vibe. They’re generally low in FODMAPs in modest portions and add brightness.

My Take

People assume “gut-friendly” means “flavor-quiet.” Hard no. This one-pan lemon herb chicken proves you can keep your stomach happy and your taste buds loud—using smart swaps, not sacrifices. The garlic-infused oil hack alone is a game-changer, and the rice makes it weeknight-proof. Cook it once, and it’ll enter your repeat rotation faster than you can say, “Pass the lemon.”