This Low-FODMAP Lemon Herb Chicken is fresh, light, and easy on your digestion. It’s made with garlic-infused oil (FODMAP-safe!), tender chicken breast, fluffy quinoa, and sautéed spinach — all ready in about 30 minutes and totally IBS-friendly.
Why You’ll Love This Recipe
- FODMAP-friendly without sacrificing flavour – Garlic oil + fresh herbs = all the taste, none of the tummy trouble.
- Nourishing and balanced – Packed with protein, leafy greens, and whole grains.
- Great for meal prep – Makes a fantastic next-day lunch.
- Bright & citrusy – A fresh squeeze of lemon makes everything pop!
Ingredients to make the dish
- Garlic-infused oil – Made by steeping garlic in oil, then straining it, so the flavour stays without the FODMAPs. Store-bought is great!
- Quinoa – Naturally low-FODMAP, high in protein, and super easy to digest.
- Spinach – Use baby spinach for the most tender texture.
- Chicken – Lean, easy to cook, and super filling.
Substitutions & Variations
- Make it vegan – Sub tofu or tempeh for chicken and use vegetable broth–infused oil.
- Spicy version – Add a pinch of chilli flakes or a dash of low-FODMAP hot sauce.
- Serve cold – Leftovers make a great chilled salad the next day.
Low-FODMAP Lemon Herb Chicken with Quinoa & Spinach
Course: Lunch, DinnerCuisine: MediterraneanDifficulty: Easy3
servings10
minutes25
minutes3
cupsThis Low-FODMAP Lemon Herb Chicken is fresh, light, and easy on your digestion. It’s made with garlic-infused oil (FODMAP-safe!), tender chicken breast, fluffy quinoa, and sautéed spinach — all ready in about 30 minutes and totally IBS-friendly!
Ingredients
2 tablespoons garlic-infused olive oil (FODMAP-safe)
1 lb boneless skinless chicken breasts, cut into strips or cubes
1 teaspoon dried oregano
½ teaspoon dried thyme
Salt and pepper, to taste
Zest and juice of 1 lemon
1 cup cooked quinoa
2 cups baby spinach
Chopped parsley, for garnish
Directions
- If you haven’t already, cook quinoa per package directions, fluff with a fork and set aside.
- Heat garlic-infused oil in a skillet over medium heat. Season chicken with oregano, thyme, salt, and pepper. Cook for 6–8 minutes until golden and cooked through.
- Lower the heat slightly. Add lemon zest, juice, and spinach to the pan. Cook 1–2 minutes until spinach wilts.
- Spoon cooked quinoa into bowls. Top with the lemon chicken and spinach. Drizzle with extra garlic oil if desired and sprinkle with parsley.
Notes
- Use pre-cooked quinoa – A great shortcut if you’re in a hurry.
Add veggies – Try grated carrots, zucchini, or roasted red pepper for variety (watch portions for low-FODMAP compliance).
Double the garlic oil – It’s your flavour hero in low-FODMAP cooking!
Make Ahead & Storage
- To store: Refrigerate in an airtight container for up to 3 days.
- To reheat: Microwave or reheat gently on the stovetop with a splash of water or oil.
- To freeze: Freeze chicken and quinoa separately for up to 1 month.
