Low Fodmap Chicken Marinade​ Recipe

Look, chicken is fine. But marinated chicken? It’s what takes “meh” and makes it magic. This one? Totally gut-friendly. No onions, no garlic (well, technically), no regret later. Just good flavor. Bright lemon, a hit of oregano, and that sneaky little trick of garlic-infused oil. You won’t miss a thing — even if your belly’s a diva like mine.

So here’s the scoop. When you’re cooking low FODMAP, a lot of your old standbys go out the window. Onion? Nope. Garlic? Forget it. But here’s the work-around: garlic-infused olive oil. It gives you the flavor without the ferment-y bits that make your gut angry.

Combine that with some lemon, oregano, salt, pepper — it’s like Greek vacation vibes but with zero post-dinner regret. Grill it, sear it, bake it. Just don’t skip the marinade. That’s where the magic happens.

Ingredients Needed:

• 1/3 cup garlic-infused olive oil – make sure it’s the FODMAP-safe kind (no garlic bits floating around)
• 2 tablespoons fresh lemon juice – from about 1 lemon
• 1 teaspoon lemon zest – gives it that little extra zing
• 1 tablespoon fresh oregano – or 1 tsp dried, both totally fine
• 3/4 teaspoon salt – you can eyeball this, but don’t skip it
• 1/2 teaspoon black pepper – adds a little bite
• 2 large chicken breasts – about 1 to 1.5 pounds, more or less

How To Make Low FODMAP Chicken Marinade:

Whisk the marinade:

In a bowl, whisk together your garlic oil, lemon juice and zest, oregano, salt, and pepper. Smell it. Yeah. It already smells like something you want to eat.

Prep the chicken

Butterfly your chicken breasts (cut ’em horizontally) or just slice them into thinner pieces. Pound them out a bit if they’re wonky — even cooking is the goal here.

Bag it & chill

Toss all the chicken into a big plastic bag or a dish with a lid. Pour that marinade over the top, smoosh it around, then let it sit in the fridge. Minimum 30 minutes, max 2 hours. After that, the lemon starts to cook the chicken, and that’s not what we’re going for.

Grill time

Heat up your grill to medium-high (350 to 400°F if you’re the thermometer type). Lightly oil it so nothing sticks. Grill each piece 4–5 minutes a side or until the chicken hits 165°F inside. Don’t overdo it. Dry chicken is no one’s friend.

Recipe Tips:

• Don’t marinate longer than 2 hours. The acid in the lemon gets a little aggressive.
• Your garlic oil should be totally garlic-FREE (like no pieces). Just the infused flavor.
• No grill? No prob. Use a hot skillet or bake it at 400°F for 18–20 minutes.
• Let the cooked chicken rest 5 minutes before cutting. It stays juicier that way.

How to Store & Reheat:

• Fridge: Leftovers last about 3 days in a sealed container.
• Freezer: Freeze raw chicken with marinade in a bag. Thaw overnight and grill when ready.
• Reheat: Gentle skillet heat or low microwave — no nuking it into rubber.

Nutrition Facts (super close guess):

• Calories: ~280 kcal
• Sodium: ~420 mg
• Protein: ~27 g
• Fat: ~18 g
• Carbs: ~2 g
• Fibre: 0 g
• Sugar: ~0 g

FAQs:

Is garlic-infused oil low FODMAP?
Yes — as long as it’s oil-only. The FODMAPs live in the actual garlic bits, not the oil.

Can I use dried herbs?
Totally fine. Just go lighter — dried herbs are bossier than fresh.

Do I have to butterfly the chicken?
Nope, but it helps it cook faster and more evenly. Less guesswork.

What if I don’t have a grill?
Cast iron or any good pan works. Bake it if you’re feeling lazy.