Low FODMAP Easy Pan Chicken
Herb-crusted chicken thighs and drumsticks baked with carrots. A comforting one-pan meal ready in under 45 minutes.
Instructions
- 1
Preheat oven to 425°F (220°C).
- 2
In a small bowl, combine whole-grain mustard, Dijon mustard, softened butter, oregano, and thyme.
- 3
Pat chicken pieces dry and season with salt and pepper.
- 4
Rub the mustard-butter mixture all over the chicken pieces.
- 5
Place breadcrumbs in a wide bowl and coat chicken evenly on all sides.
- 6
Arrange carrots cut-side down on a large baking sheet. Place breaded chicken pieces alongside.
- 7
Drizzle everything with garlic-infused olive oil.
- 8
Bake for 35-40 minutes until chicken is golden brown and cooked through (internal temp 165°F/74°C).
- 9
Let rest 5 minutes before serving.
FODMAP Notes
Uses gluten-free breadcrumbs. Garlic-infused oil provides flavor without FODMAPs (fructans aren't oil-soluble). Carrots are low FODMAP. All proteins are naturally FODMAP-free. Check breadcrumbs for hidden onion or garlic powder.
Tips
- 💡 Pat chicken very dry for crispiest coating
- 💡 Use a meat thermometer for perfect doneness
- 💡 Add potatoes to the pan for a complete meal
- 💡 The mustard helps breadcrumbs adhere perfectly
Recipe Notes
This easy one-pan chicken delivers maximum flavor with minimal effort. The combination of two mustards with herbs creates a tangy, aromatic crust that stays crispy.
Substitutions
- Protein: Works with pork chops or turkey thighs
- Vegetables: Add parsnips, potatoes, or zucchini
- Herbs: Use Italian seasoning blend instead
Storage
- Refrigerator: Keeps 4 days
- Reheating: Reheat in oven at 375°F for crispiness
FODMAP Stacking Note
One serving is low FODMAP. Garlic-infused oil is safe because FODMAPs are water-soluble, not oil-soluble.
Related Recipes
- Low FODMAP Crispy Baked Chicken
- Low FODMAP Breaded Pork Chops
- Low FODMAP Roasted Chicken