High Protein Low FODMAP Chicken Breast
High protein Low FODMAP chicken breast Monash-verified and tested 6 times. Ready in 30 minutes, each serving delivers 42g of protein while staying completely safe for IBS and SIBO elimination phase.
Equipment
- Large skillet
- meat thermometer
- Paper towel
Ingredients
- 4 boneless skinless chicken breasts (185g each)
- 2 tbsp garlic-infused olive oil (30ml)
- 1 tsp paprika (2g)
- 1 tsp dried oregano (1g)
- 1/2 tsp cumin (1g)
- 1/2 tsp salt
- 1/4 tsp black pepper
- 2 tbsp lemon juice, freshly squeezed (21g total)
- 2 tbsp fresh chives, chopped, for garnish (6g)
Instructions
- Pat chicken breasts dry with paper towel. Combine paprika, oregano, cumin, salt and pepper in a small bowl. Coat chicken evenly on both sides. Drying the chicken first ensures a golden sear.
- Heat garlic-infused olive oil in a large skillet over medium-high heat for 2 minutes. Always use garlic-infused oil only — never whole garlic or garlic powder, both are high FODMAP.
- Add chicken breasts and cook 6 to 7 minutes per side without moving them. Internal temperature must reach 165°F (74°C). Resist moving the chicken — it builds the crust that locks in juices.
- Remove from heat and squeeze lemon juice over the chicken. Rest for 5 minutes before slicing. Resting redistributes the juices — skipping this step is the number one reason chicken breast turns dry.
Notes
This recipe is Low FODMAP at 1 serving (1 chicken breast / 185g). FODMAPs are dose-dependent. Wait 3 to 4 hours before having a second serving. Always use garlic-infused olive oil, never garlic powder or whole garlic cloves.
Nutrition
Calories: 310kcalCarbohydrates: 6gProtein: 42gFat: 12gFiber: 1g
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