This low FODMAP roast chicken is perfect for the holiday season or sunday dinner. It’s incredibly juicy and filled with flavor. The secret to perfect low FODMAP roast chicken? A savory mustard crust and herbed butter stuffed under the skin.
I learned how to make this French style roast chicken from my mother in law and boy did it blow my mind. The smell of this roast chicken wafting through the house is one thing but the taste? It’s incredible. I never knew that mustard could do that!
Aside from learning how to make this recipe, I’ll show you how to get a chicken baked to perfection with a juicy chicken breast and more:
Roast Chicken & Low FODMAP Diet
This low FODMAP roast chicken recipe is perfect for the holiday season or regular dinners. You can change it up and use turkey for a low FODMAP roast turkey instead.
All you really need aside from the chicken is some butter, a handful of herbs and mustard. It’s incredibly easy and absolutely delicious. This section will cover the low FODMAP notes of each ingredient. Low FODMAP serving size information is all based on Monash University’s Low FODMAP App.
Butter Or Butter Substitutes
Butter is low FODMAP! It might seem weird because it’s a dairy product but butter is mostly fat and fats like oil have no FODMAPs. Butter is not lactose free. It has 1 gram of lactose per 100 grams or 3.5 ounces which is below the threshold according to Monash.
Butter is the base of the herb butter that we’ll use to stuff between the chicken breast and skin to seal in flavor and lock in moisture for a juicy breast.
I used regular salter butter in this recipe but you can use vegan butter, margarine or ghee. Read up all about ghee and butter substitutes here:
Is Ghee Low FODMAP? Butter & More
Herbs
You can use fresh or dried herbs in the butter mix but I used a combination of fresh parsley with a mix of dried Italian herbs:
- Parsley: Low FODMAP at 1 cup or 16 grams.
- Oregano (dried): Serving size of 1 teaspoon or 3 grams. Larger portions of 85 grams or 3 ounces contain moderate amounts of sorbitol.
- Thyme (dried): Low FODMAP at 1 cup or 16 grams.
Mustard (Yellow, Mild or Dijon)
The mustard is definitely the silent star of the show. It transforms the flavor of the chicken and is also low FODMAP.
The FODMAP levels of mustard vary depending on the type of mustard you use but regular yellow mustard has a low FODMAP serve of 30 grams or 2 tablespoons. You can add maple syrup to this mustard mix and create a low FODMAP maple mustard chicken roast!
Read more about different kinds of mustard here:
Is Mustard Low FODMAP & 9 Other Condiments
Roast chicken or turkey is the hallmark of any meal -holiday or not- and sometimes it can be tiring to figure out what’s low FODMAP or not. So, here are some straightforward answers about roast chicken and the low FODMAP diet.
Can You Eat Rotisserie Chicken On Low FODMAP diet?
For the most part, yes. Chicken, turkey or any kind of meat is a protein which has zero FODMAPs. But premade rotisserie chickens can have high FODMAP seasonings or rubs like garlic and onion powder. Take off the skin if you’re not sure.
Can You Eat Chicken On A Low FODMAP Diet?
Chicken is protein and like all proteins that means it’s FODMAP free. Beef, lamb, fish, eggs, pork and seafood are also included in this list.
Is Baked Chicken Okay For IBS?
Chicken is a protein and doesn’t have any FODMAPs. You can eat it according to your appetite without worrying about IBS triggers as long as you marinade it with low FODMAP ingredients.
Enough talk about FODMAPs! Let’s get to making some low FODMAP roast chicken.
Special French Style Low FODMAP Roast Chicken
It’s as easy as ABC: Make a herby butter, stuff it in between the chicken breast and the skin, cover it in mustard and bake. We’re going to get our hands a little dirty here but the magic is all in the prep.
The butter stuffed under the skin means you don’t have to worry about basting your bird every other minute. Chop all the herbs and add it to the softened butter and season it generously with salt.
Pat the chicken dry and grab the piece of skin at the base of the chicken cavity. Gently push your finger between the skin and the breast meat to separate the skin from the chicken without tearing it.
Carefully separate the chicken skin from the whole breast. You can use the back of a spoon or your fingers. I prefer using my fingers because I can control the pressure without worrying the skin will break.
We don’t want any holes in the skin because the butter will melt and the juices will leak out leaving you with dry chicken breast.
Once you’ve separated the skin from the breast meat, lift the skin up and spoon the butter in the space you’ve made between skin and the chicken breast. Press the skin down and slide the spoon out.
Repeat this step until you’ve used up the butter. Spread out the butter by pressing the down on the skin and voila!
This is optional but you can place a lemon in the chicken’s cavity. Finally, season the chicken skin with salt, coat it with mustard and drizzle it with garlic infused olive oil.
Bake A Chicken To Perfection With This Tip
The key to a perfect roast chicken? Timing:
Every pound (500 grams) of chicken takes 30 minutes to cook at 356F (180C). My chicken was 1 pound and took an hour to cook fully.
Baking the bird according to weight and stuffing butter between the skin will make sure the breast stays nice and juicy while the rest of the bird cooks.
Another way to get the perfect roast is how long you bake it, covered and uncovered. First you want to cover the chicken with aluminum and bake it in the oven for half of the time.
And then remove the aluminum and let it finish cooking for the remainder of the time. This will ensure a perfectly cooked chicken without burning the skin.
The perfect low FODMAP roasted chicken needs some killer sides, right?
What To Serve With Roasted Chicken: Low FODMAP Sides
Serve this low FODMAP roast chicken with a medley of sides this holiday season:
- Buttered Green Beans (All About Green Beans & FODMAPs)
- Low FODMAP Scalloped Potatoes (Potato Au Gratin Or Dauphinoise)
- Low FODMAP Carrot Sage Puree
- Buttered Sweet Corn On The Cob
- Buttered Brussel Sprouts
Contrary to popular belief, brussel sprouts are not off limits. They’re actually low FODMAP and green light in small portions of 38 grams.
This French style low FODMAP roast chicken is the definition of winner winner chicken dinner (I have been dying to use that phrase this entire post) and I guarantee you’ll have people raving about this chicken.
Looking for a complete low FODMAP Christmas menu? Click here!
Another roast chicken recipe that’s close to my heart is my Asian Mom’s take on roast chicken. It’s a spiced chicken with the most delicious coconut milk crust: Low FODMAP Baked Asian Roast Chicken
Looking for more low FODMAP chicken recipes?
Slow Cooker Low FODMAP Chicken
Mediterranean Chicken Roulade (With Sauce)
Spinach Garlic Oil Stuffed Chicken Roulade
Low FODMAP shredded chicken recipes:
Loaded Low FODMAP Baked Potato Skins
French Style Low FODMAP Roast Chicken
This juicy French style low FODMAP roast chicken is the star of the show. It's incredibly soft thanks to a herby butter and the mustard coating takes this roast chicken from delicious to amazing.
Ingredients
- 1 large chicken *see notes for baking time
- 1 1/2 sticks or 180g of butter (or butter substitute) softened at room temperature
- 1/2 cup chopped parsley
- 1 tbs thyme (dried or fresh)
- 1 tbs oregano (dried or fresh)
- salt to taste
- 4 tbsp mustard (Dijon or yellow)
- A drizzle of garlic infused olive oil
- 1 lemon, optional
Instructions
Preheat oven to 180C or 356F.
In a large bowl, add the herbs, salt and butter. Mix everything together to make a compound butter. This herby butter is going to be placed under the skin of the chicken breast to keep it from drying out. Set the butter aside to prepare the chicken.
Pat the chicken dry with kitchen paper.
Grab the piece of skin at the base of the chicken cavity and gently push your finger through it to separate the skin from the chicken without tearing it. There's a picture guide in the blog post to show you how to do this. Carefully separate the chicken skin from the whole breast.
Lift the skin up and spoon the butter in the space you've made between skin and the chicken breast.
Flatten the butter to evenly distribute it underneath the entire chicken breast.
Optional: place a lemon in the chickens cavity.
Salt the chicken skin and coat it with mustard.
Place it in a large baking dish and drizzle with garlic infused olive oil.
Cooking time of the chicken will vary depending on the weight of the chicken. Every pound (500 grams) takes 30 minutes to cook at 356F (180C).
Cover with aluminum and cook it covered for half of the cooking time.
Take the aluminum off and baste the chicken with the juices. Let it continue cooking uncovered for the remainder of the time. This will allow the chicken to cook without burning the skin.
Notes
Cooking time will vary depending on the weight of the chicken. As a general rule of thumb 500 grams or 1 pound takes 30 minutes to cook at 180C or 356F.
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