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Oven-Roasted Miso Chicken Drumsticks - Low FODMAP, Gluten Free

Packed with umami, these super savory chicken drumsticks go great with a side of veggies and your choice of carb, and are finger-lickin' good!
Course Main Course
Cuisine Asian, Comfort Food
Keyword Chicken, Dairy Free, Drumsticks, Gluten Free, Low FODMAP, Oven Roasted, Refined Sugar Free
Prep Time 30 minutes
Cook Time 35 minutes

Ingredients

  • 2 ½ to 3 lbs skin-on, bone-in chicken drumsticks about 8-10
  • ⅓ cup gluten free red miso*
  • 1 ½ tbsp unsalted butter softened
  • 1 ½ tbsp maple syrup
  • 1 tbsp gluten free tamari
  • 1 tbsp rice vinegar
  • 1 tbsp minced ginger*
  • 2 tsp low FODMAP garlic oil*
  • extra garlic oil for baking sheet

Instructions

  • Mix all ingredients but the chicken drumsticks. It is okay if there are still chunks of butter. Add chicken drumsticks and toss or massage until chicken is entirely coated (using your hands will be most effective). Place in fridge to marinate for at least 20 minutes and up to 6 hours.
  • Preheat oven to 390°F. Grease a large baking sheet with garlic oil (you can use aluminum foil if you'd like, for easy clean up). Place chicken drumsticks in single layer, spaced apart. For extra flavor, add dollops of sauce left in bowl on top of each drumstick. Roast in preheated oven for 15 minutes.
  • After 15 minutes, flip drumsticks over. Option to add more dollops of sauce on chicken. Increase heat to 410°F and roast for another 20 minutes or until the chicken's internal temperature reaches 165°F.

Notes

  1. According to the Monash University FODMAP Diet app, miso paste is low FODMAP in 2 tbsp servings (0.42 oz).
  2. Many miso paste brands are not gluten free, so be sure to look for a gluten free label if you're avoiding.
  3. Fresh ginger or canned minced ginger will work here. I like to use jarred Ginger People's organic minced ginger when I don't have fresh ginger on hand.
  4. 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.