Low FODMAP Boneless Skinless Chicken Thighs
Juicy, crispy Low FODMAP boneless skinless chicken thighs made without garlic powder or onion powder. Monash-verified, tested 6 times. Safe for IBS and SIBO at 1 serving.
Equipment
- Rimmed baking sheet
- meat thermometer to verify 175F internal temp
- Paper towels for patting chicken dry
Ingredients
- 4 boneless skinless chicken thighs (approx. 600g total)
- 2 tbsp garlic-infused olive oil (NOT garlic powder — HIGH FODMAP)
- 1 tsp smoked paprika
- 1 tsp ground cumin (do not exceed 1 tsp)
- 1 tsp dried oregano
- 1/2 tsp dried thyme
- 1/2 tsp fine sea salt
- 1/4 tsp black pepper
- 1 tbsp fresh lemon juice
- 1 tbsp fresh chives, green parts only (white parts HIGH FODMAP)
Instructions
- Remove chicken from fridge 20 minutes before cooking. Pat each thigh completely dry with paper towels. Season both sides with salt and pepper.
- Combine garlic-infused olive oil, smoked paprika, cumin, oregano, thyme, and lemon juice in a small bowl. Use garlic-infused oil ONLY — never garlic powder or onion powder, both are HIGH FODMAP.
- Rub spice mixture evenly over both sides of each thigh. Rest 5 minutes while preheating oven to 425F (220C).
- Place thighs smooth side up in a single layer on a rimmed baking sheet. Do not crowd the pan. Bake 22-25 minutes at 425F.
- Switch oven to broil for the last 2-3 minutes. Internal temperature must reach 175F (79C) at the thickest part.
- Rest 5 minutes before cutting. Top with fresh chives green parts only. Serve immediately.
Notes
Low FODMAP at 1 serving (1 thigh approx. 150g cooked). Wait 3-4 hours before a second serving. Use garlic-infused oil ONLY — never garlic powder or onion powder (HIGH FODMAP).
Nutrition
Serving: 1gCalories: 265kcalCarbohydrates: 2gProtein: 31gFat: 14gSaturated Fat: 3gCholesterol: 145mgSodium: 320mgFiber: 0.5gSugar: 0.5g
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