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June 18, 2021 Added Sugar Free

Low FODMAP Rosemary Dijon Chicken with Lemon Aioli – Dairy Free, Paleo & Whole30

Jump to Recipe ⤸

These little oven-roasted Rosemary Dijon Chicken bites are slightly smokey and extremely savory, with a hint of rosemary. Adding some richness and tanginess from a quick Lemon “Aioli” and all the flavors come into balance, making these HIGHLY addicting. These are so great as a Sunday meal prep dish, because you can eat them on salads, in a wrap, with roasted veggies and potatoes, or even on their own as breadless chicken nuggets! I’ve even found myself reaching for them when I want a little savory snack. Like I said – HIGHLY addicting! 🙂

Let’s get into it, shall we?

Oven roasted low FODMAP Rosemary Dijon Chicken Thighs with lemon aioli with a side of broccoli and potatoes.

What You’ll Need

Cutting Board & Knife – To trim and cut the chicken thighs.
Measuring Cups & Spoons – To measure ingredients.
Large Bowl – To toss the chicken and marinade ingredients.
Baking Sheet – To roast the chicken on.
Small Bowl – To mix the quick lemon “aioli.”

Oven roasted low FODMAP Rosemary Dijon Chicken Thighs with lemon aioli.

About the Ingredients & FODMAP Content

Skinless, Boneless Chicken Thighs – What can I say? I’m a thigh gal. Using skinless, boneless chicken thighs helps to ensure the chicken stays juicy in the oven, and cooks super quickly. Since chicken thighs are a protein and FODMAPs are carbohydrates, there are no FODMAPs in chicken thighs.

Garlic-Infused Olive Oil – Because FODMAPs are water soluble but not oil soluble, properly prepared garlic-infused olive oils are FODMAP-friendly! If you’re using a store bought version, be aware that different production methods could make the garlic oil high FODMAP (like blending the oil with garlic, or adding garlic flavors with unknown components). My favorite FODMAP-friendly oil to use is the one by Garlic Gold. I’ve tried many throughout the years and theirs has the best flavor!

Dijon Mustard – Low FODMAP in 1 tablespoon servings. Be sure there are no sneaky FODMAPs by checking ingredient lists. I use the one by Maille.

Lemon Zest, Lemon Juice, Dried Rosemary & Smoked Paprika – Adds tanginess, herby and smoky flavor. As we are using a small amount of each, no need to worry about FODMAPs here.

Mayonnaise – Mayo can be low FODMAP! If you are not Paleo or Whole30, I’ve read that Hellmann’s mayo is low FODMAP. Otherwise, I love Primal Kitchen’s Avocado Oil mayonnaise.

Oven roasted low FODMAP Rosemary Dijon Chicken Thighs with lemon aioli with a side of broccoli and potatoes.

If you try these little Rosemary Dijon Chicken nuggets, let me know by dropping a comment or review down below. Or feel free to tag me on Instagram, @thefodmapfactor. I love it when you guys try my recipes! And I’d love to know if you enjoy them as much as I do. 🙂

Looking for other roasted chicken dishes? Try my Oven-Roasted Miso Butter Drumsticks. Or my Roasted Chicken Thigh Taco Meat!

Oven roasted low FODMAP Rosemary Dijon Chicken Thighs with lemon aioli.
Print Pin

Rosemary Dijon Chicken with Lemon Aioli – Low FODMAP, Paleo-Friendly, Whole30

These little roasted Rosemary Dijon Chicken nuggets have the perfect balance of smokiness, herby-ness and savory-ness. Add in the richness and tang from a quick lemon aioli, and these are HIGHLY addicting! Eat them with salads, in a wrap, with potatoes and vegetables, or on their own as chicken nuggets!
Course Main Course
Cuisine American
Keyword Added Sugar Free, Chicken, Chicken Thighs, Dairy Free, Easy Dinner, Gluten Free, Low FODMAP, Oven Roasted, Paleo, Refined Sugar Free, Soy Free, Whole 30, Yeast Free
Prep Time 15 minutes minutes
Cook Time 20 minutes minutes

Ingredients

  • 1½-2 pounds boneless, skinless chicken thighs cut into 1½-inch pieces
  • 2 tablespoons garlic-infused olive oil
  • 2 tablespoons Dijon mustard
  • 1½ teaspoons dried rosemary
  • 1 teaspoon smoked paprika
  • juice & zest of 1 small lemon
  • salt and pepper to taste

Quick Lemon Aioli

  • ¼ cup mayonnaise use Primal Kitchen for Paleo & Whole30
  • 2 teaspoons garlic-infused olive oil
  • 1 teaspoon fresh lemon juice
  • dash of salt
  • water to thin to desired consistency

Instructions

  • Preheat oven to 400°F. Prepare baking sheet by greasing to prevent sticking.
  • In a large bowl, add chicken and all marinade ingredients. Mix to distribute. Set aside.
  • In a small bowl, mix lemon aioli ingredients. Add water to achieve desired consistency.
  • Spread marinated chicken over greased baking sheet, ensuring there is space between chicken so that it roasts instead of steams. Bake for 20 minutes, until chicken is cooked through and reaches an internal temperature of 165°F.
  • Serve as nuggets with a lemon aioli dipping sauce, or eat with a salad, in a wrap, or with vegetables and potatoes.

Notes

  1. If using store-bought garlic-infused oil that is not certified FODMAP-friendly, make sure to use a brand that doesn’t list “garlic oil,” “garlic essential oil,” “garlic essence,” “garlic flavoring,” “natural roasted garlic flavor,” or anything similar in the ingredients list. There’s no way to know whether these ingredients are low FODMAP. More on that in this article on FODMAP Everyday.
« Low FODMAP Chocolate Chip Pancake Mini Muffins – Dairy Free, Paleo
Low FODMAP Grilled Vietnamese-Style Meatballs – Dairy Free, Paleo-Friendly »

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About Me

My name is Cindy! I'm a recipe developer, food photographer and blogger and I'm on a mission to help you fill your belly with delicious, flavor-filled Low FODMAP goodness. Here, you'll find easy recipes for the home cook that will please the pickiest of eaters. You won't even miss the garlic and onion. :) Read about my health journey →

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