Go Back
–+ servings
Overhead bowl of low FODMAP chicken recipes traybake with roasted vegetables, IBS safe and Monash-verified

Low FODMAP Sweet Chilli Chicken Traybake

Sarah Martinez, MS, RD - Registered Dietitian specializing in Low FODMAP diet and IBS management at GoPlatedSarah Martinez
Explore our low fodmap chicken recipes with this comforting one-pan traybake. Verified by Monash standards with a safe 400g serving size to support gut health and prevent IBS flare-ups.
No ratings yet
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Course Main Course
Cuisine Asian-Inspired
Servings 2 servings
Calories 611 kcal

Equipment

  • Large baking tray
  • parchment paper
  • large mixing bowl
  • meat thermometer Essential verify 75°C internal temperature

Ingredients
  

  • 300 g boneless chicken thighs (notes: increase roasting time by 15-20 mins if using bone-in)
  • 3 medium carrots (notes: Monash green at 61g per serve)
  • 2 cups potatoes, peeled and cut into bite-sized pieces (notes: Monash safe no polyol concern for white potato)
  • 1 cup sweet potato, peeled and cut into bite-sized pieces (notes: Monash safe at 75g per serve do not exceed 100g per serve to avoid mannitol threshold)
  • 0.75 zucchini (notes: Monash green at 65g per serve)
  • 1 green bell pepper (notes: Monash safe at 52g per serve)
  • 2 tbsp garlic-infused olive oil (notes: fructans are fat-insoluble infused oil is fully safe for IBS)
  • 3 tbsp mayonnaise (notes: verify label is HFCS-free)
  • 2 tbsp sweet chilli sauce (notes: Monash tested safe serving do not exceed 2 tbsp per serve)

Instructions
 

  • Preheat your oven to 200°C (180°C fan / 400°F). Line a large baking tray with parchment paper.
  • Peel and cut potatoes and sweet potato into bite-sized pieces. Slice carrots, dice zucchini, and cut green bell pepper into chunks. Set aside.
  • In a large bowl, whisk together garlic-infused olive oil, mayonnaise, and sweet chilli sauce until fully combined.
  • Add chicken thighs and all vegetables to the bowl. Toss until every piece is evenly coated in the sauce.
  • Spread everything in a single layer on the prepared baking tray. Do not overlap this ensures even roasting and caramelization.
  • Bake for 35 to 40 minutes until the chicken is golden and cooked through (internal temperature 75°C / 165°F) and vegetables are tender. If using bone-in thighs, add 15 to 20 minutes. Rest for 5 minutes before serving.
  • Serve immediately. Do not add additional FODMAP-containing sides at this meal to avoid FODMAP stacking.

Notes

FODMAP Stacking Warning: Limit sweet chilli sauce to exactly 2 tablespoons per serve as per Monash testing. To prevent additive symptom triggering, do not consume alongside other fructan-containing side dishes within a 3 to 4-hour window. Store in an airtight container in the refrigerator for up to 3 days.

Nutrition

Calories: 611kcalCarbohydrates: 72.6gProtein: 41.1gFat: 18.2gSaturated Fat: 2.9gSodium: 275mgFiber: 11.6gSugar: 19.3gCalcium: 146.8mgIron: 5.2mg
Keyword chicken casserole, chicken marinade, easy low fodmap chicken recipes, fodmap safe, gut health, ibs friendly, low fodmap, low fodmap chicken broth, low fodmap chicken recipes, monash approved, sibo diet
Tried this recipe?Let us know how it was!