Low FODMAP Air Fryer Easy

Low FODMAP Air Fryer Chicken Breast

Juicy low FODMAP air fryer chicken breast ready in 20 minutes. Perfectly seasoned with crispy skin and tender, moist interior.

Prep Time
10m
Cook Time
15m
Total Time
25m
Servings
4
Low FODMAP Air Fryer Chicken Breast

Instructions

  1. 1

    Pat chicken breasts completely dry with paper towels. This ensures crispy skin.

  2. 2

    In a small bowl, mix together paprika, oregano, thyme, salt, and pepper.

  3. 3

    Brush both sides of chicken breasts with garlic-infused olive oil.

  4. 4

    Sprinkle the spice mixture evenly over both sides of the chicken, pressing gently to adhere.

  5. 5

    Preheat air fryer to 375°F (190°C) for 3-5 minutes.

  6. 6

    Place chicken breasts in air fryer basket in a single layer, not touching. Work in batches if needed.

  7. 7

    Air fry for 12-15 minutes, flipping halfway through, until internal temperature reaches 165°F (74°C).

  8. 8

    Let chicken rest for 5 minutes before slicing. This keeps the juices inside.

  9. 9

    Garnish with fresh parsley if desired and serve.

FODMAP Notes

This recipe uses garlic-infused oil which is safe on the low FODMAP diet because FODMAPs are water-soluble, not fat-soluble. Avoid garlic powder or onion powder. Check that your poultry seasoning doesn't contain garlic or onion. All herbs and spices used here are naturally low FODMAP in typical serving amounts.

Tips

  • 💡 For extra juicy chicken, brine breasts in salt water for 30 minutes before cooking
  • 💡 Don't overcrowd the air fryer basket - air needs to circulate for even cooking
  • 💡 Use an instant-read thermometer to ensure perfect doneness every time
  • 💡 Meal prep: Cook multiple batches and refrigerate for up to 4 days
  • 💡 Slice and add to salads, grain bowls, or serve with low FODMAP sides
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Recipe Notes

This air fryer chicken breast is the ultimate meal prep staple. In under 25 minutes, you’ll have perfectly cooked, juicy chicken that’s far superior to anything from a package. The air fryer creates a beautiful exterior while keeping the inside incredibly moist.

Why Air Fryer Chicken?

  • Fast: Ready in 25 minutes from start to finish
  • Healthy: Uses minimal oil compared to traditional frying
  • Consistent: Even cooking every time with perfect temperature control
  • Versatile: Use in wraps, salads, bowls, or as a main protein

Substitutions

  • Protein: This method also works great for turkey cutlets or pork chops (adjust time as needed)
  • Seasonings: Try Italian seasoning, Cajun spices, or lemon pepper
  • Oil: Avocado oil or olive oil work equally well

Serving Suggestions

  • With Grains: Serve over quinoa, white rice, or gluten-free pasta
  • With Vegetables: Pair with roasted carrots, green beans, or air-fried potatoes
  • In Bowls: Create a Buddha bowl with mixed greens, cucumber, and tahini dressing
  • In Wraps: Use corn tortillas with lettuce, tomato, and lactose-free cheese

Storage

  • Refrigerator: Store in airtight containers for up to 4 days
  • Freezer: Freeze cooked chicken for up to 3 months. Thaw overnight in refrigerator
  • Reheating: Microwave for 1-2 minutes or reheat in air fryer at 350°F for 3-4 minutes

FODMAP Stacking Note

Chicken is a low FODMAP protein source with no FODMAP content. The herbs and spices used are also FODMAP-free in the amounts used. This makes it an excellent base for any low FODMAP meal. Be mindful of your sides and total meal composition.

Troubleshooting

Dry chicken? Your chicken may be overcooked. Use a meat thermometer and remove at exactly 165°F. Brining before cooking also helps retain moisture.

Not crispy? Make sure to pat the chicken completely dry before seasoning. Moisture prevents browning.

Uneven cooking? Ensure chicken breasts are similar sizes. Pound thicker breasts to even thickness or butterfly them.