When I first discovered I had IBS-M, I thought flavorful family dinners were a thing of the past. But this Low FODMAP Roasted Lemon Chicken proved me wrong! It’s become our go-to Thanksgiving dish because everyone can enjoy it without worry. The bright lemon flavor and perfectly seasoned herbs make this chicken anything but boring.
Table of Contents
Table of Contents
Why This Low FODMAP Roasted Lemon Chicken Recipe Works
This recipe uses simple, gut-friendly ingredients that pack serious flavor. The foolproof roasting method guarantees juicy meat with crispy skin every single time. My picky eaters devour this chicken, and I love knowing it won’t upset anyone’s stomach. Don’t forget to save the bones! They’re perfect for making Low FODMAP Chicken Broth.
Ingredients for Low FODMAP Roasted Lemon Chicken
- whole chicken
- Unsalted butter
- Fresh rosemary
- Lemon
Low FODMAP Notes
Chicken: is naturally low FODMAP and a fantastic protein choice for sensitive stomachs. Choose organic or free-range when possible for the best flavor and quality.
Lemon juice: is low FODMAP in small amounts. According to Monash University, up to 2 tablespoons of lemon juice per serving is considered safe. Since we’re using one lemon for a whole chicken that serves 4-6 people, you’re well within the safe range.
Serve With
This roasted lemon chicken pairs beautifully with these low FODMAP sides:
- Low FODMAP Oven-Baked Fries: Crispy, golden potatoes that complement the herby chicken perfectly
- Low FODMAP Maple Dijon Carrots: Sweet and tangy carrots add lovely color to your plate
- Low FODMAP Lemon Green Beans with Pine Nuts: Fresh, zesty vegetables that echo the lemon flavors
Don’t forget to add your favorite low FODMAP sauces and dressings to complete the meal!
Low FODMAP Roasted Lemon Chicken
- Total Time: 5 hours 45 minutes
- Yield: 4 1x
Description
This Low FODMAP Roasted Lemon Chicken delivers crispy golden skin and juicy, flavorful meat using just 5 simple ingredients. Perfect for IBS-friendly family dinners that everyone will love.
Ingredients
1 whole chicken (3–4 lbs)
salt and pepper to taste
2 tbsp unsalted butter
1 tsp fresh rosemary, minced + 1 sprig
1 lemon, cut in half
1 cup leeks – green part only, chopped
Instructions
1. Pat your chicken completely dry with paper towels. Season generously inside and out with salt and pepper. Place uncovered in the refrigerator for at least 4 hours or overnight.
2. Remove chicken from fridge 30 minutes before cooking to bring to room temperature. Preheat your oven to 425°F.
3. Mix softened butter with minced rosemary in a small bowl. Gently loosen the skin over the chicken breasts by sliding your fingers underneath. Carefully spread half the herb butter under the skin on each breast, patting gently to distribute evenly.
4. Squeeze both lemon halves into the chicken cavity, then stuff with one lemon half, rosemary sprig, and chopped leek greens. Use the second lemon half to seal everything inside.
5. Place chicken breast-side up on a roasting rack set in a roasting pan. Roast for 60-75 minutes until skin is golden brown and thigh registers 165°F on a meat thermometer. Let rest 10 minutes before carving.
Notes
Low FODMAP serving size: 1/4 chicken per sitting to stay within safe FODMAP limits.
Storage: Store leftover chicken in the refrigerator for up to 3 days. Reheat gently in a 350°F oven until warmed through. Save the bones for making Low FODMAP chicken broth.
- Prep Time: 4 hours 30 minutes
- Cook Time: 1 hour 15 minutes
- Category: Main Course
- Method: Roasting
- Cuisine: American
Nutrition
- Serving Size: 1/4 chicken
- Calories: 285kcal
- Sugar: 1g
- Sodium: 180mg
- Fat: 18g
- Saturated Fat: 6g
- Unsaturated Fat: 12g
- Carbohydrates: 2g
- Protein: 28g
- Cholesterol: 95mg