Low FODMAP Greek Marinated Chicken

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Delicious low FODMAP Greek chicken starts with an easy greek chicken marinade and then pan seared until perfection. The perfect base for any meal, this Mediterranean chicken has all the classic flavors.

I am always trying to come up with new delicious chicken recipes. Truth be told, I’ve ruined my children’s view on chicken and so they have declared a war on all chicken since it’s “gross.”

Truly it’s my own laziness. See I like to make broth and chicken at the same time and just throw all in the Instant Pot, cook and then I have chicken to use for tacos, soup, sandwiches, etc. and broth for soup.

But as I’ve learned the hard way, the kids don’t like it this way and they really enjoy it grilled or pan fried.

The Mediterranean chicken recipe hits all the boxes. Classic greek flavors, caramelized out the outside, while still being juicy on the inside. This delicious recipe will be a go-to.

Why you will love this recipe:

Easy: Mix up the marinade, allow it to hang out with the chicken for a few hours and cook. You could even do it the day before.

Packed with flavor: This greek chicken is packed with delicious flavors. If you want more flavor, and not on a low FODMAP diet, add 3-4 cloves of garlic.

Versatile: I love eating this with rice, pasta, or a salad. The possibilities are endless.

Simple ingredients: The worst thing is when you have a recipe you want to try, but then it has a bunch of weird ingredients. Well not this one. The marinade ingredients are pretty standard pantry staples in my opinion. Maybe minus the lemon juice, it’s not something I always have on hand.

Tips:

• I like to cook this recipe in my cast iron skillet, but you could also bake them or use an outdoor grill.
• There are so many ways to serve this, you could even use some wooden skewers to make greek chicken kabobs.
• Use this recipe for easy meal prep. Make a bunch and then keep it in the fridge for easy lunches throughout the week.
• I like to use thighs because they don’t dry out as easily and have more flavor, feel free to use chicken tenders, legs, or breasts. The cooking time will just very.

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FAQ:

How long should you marinate chicken?

For the best flavor at least 3-6 hours. But anywhere from 30 minutes to 24 hours typically will do.

Should you pierce chicken before marinating?

It is a good idea to pierce chicken before marinating to help get all that flavor infused into the meat.

Tools:

Cast iron skillet or indoor grill pan

Measuring cups and spoons

Meat thermometer

Bowl

Ingredients:

Olive oil or garlic oil – If you are Low FODMAP use garlic oil for extra flavor. For those not, you can add garlic to the marinade and can skip the garlic oil.

Apple cider vinegar

Lemon juice – Fresh lemon juice is best. Add some lemon zest for extra flavor.

Cumin

Oregano

Salt – To taste

Garlic – 3-4 cloves of fresh garlic for those not on low FODMAP

Fresh herbs (optional)– Throw in a little parsley, thyme and oregano in place of just the dried oregano.

Chicken thighs or chicken breasts – I usually use chicken thighs because they always turn out well and don’t dry out.

How To Make Greek Chicken

In a medium bowl (or large ziploc bag), mix together olive oil (or garlic oil for low FODMAP), apple cider vinegar, lemon juice, oregano, and garlic (omit for low FODMAP).

Place raw chicken thighs into the Greek marinade making sure they have had the marinade touch on all sides. Sprinkle with salt and cumin. Note: slice some slits in the chicken thighs so the marinade really penetrates the meat.

Cover and place in the fridge for 30 minutes to 24 hours. The longer it sits the more flavor get’s infused.

Heat a skillet on medium-high heat for a few minutes until it is nice and hot.

Add a tablespoon or two of oil (preferably olive oil or avocado oil) and place the raw meat onto the hot skillet.

Allow it to cook for 5-6 minutes. It should easily come off the pan when flipping and have a nice caramelized color. We want to get a nice color on it before flipping because color is flavor.

Flip and continue to cook for 6-7 minutes or until the internal temperature reaches 165 degrees in the thickest part of the meat. If the chicken starts to get too dark but it is not cooked all the way through, turn the heat down a bit for best results.

Take off heat and allow to rest for a few minutes before slices. This helps lock in the juices.

Top with fresh herbs if desired.

Storage

Place in an air-tight container for up to 4 days or in the the freezer for up to 3 months.

What To Serve Greek Chicken With:

• Greek salad with feta cheese and kalamata olives
• Turn it into a greek chicken gyros by serving it on some sourdough flatbread or sourdough (or gluten free) pita bread.
• Serve it over herbed rice. I like to cook rice and then throw in a few tablespoons of butter with dried parsley, basil, and salt. Yum.
• Kabobs with bell peppers and tzatziki sauce
• With butter noodles (GF for low FODMAP) and sautéed veggies.

Find More Low FODMAP Recipes:

• The Best Low FODMAP Ketchup
• Crispy Roasted Potato Wedges
• Peanut Butter Protein Bars
• The Best Juicy Turkey Burgers (low FODMAP friendly)
• Chocolate Mug Pancake – Gluten Free

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