Garlic & Herb Roasted Chicken

Holiday dinners are known for being delicious—but not always gentle on digestion. This Low FODMAP Herb-Roasted Chicken changes that. It’s simple, juicy, deeply flavorful, and designed with gut-friendliness in mind, making it an ideal main dish for the holiday season.

Crafted by our holistic health coach and reviewed by a gastroenterologist, this recipe keeps your digestive system top of mind while still delivering the comforting flavors you expect from a classic roast chicken. Using garlic-infused olive oil (instead of whole garlic) provides that cozy garlicky aroma without triggering common FODMAP sensitivities. Fresh herbs and bright lemon bring vibrancy, while a splash of broth keeps the meat tender, juicy, and perfect for pairing with your favorite sides.

Whether you're hosting a festive dinner or bringing a dish to a holiday potluck, this roast chicken delivers crowd-pleasing flavor without the post-meal discomfort.

Ingredients

• 1 whole chicken (3–4 lbs) or 4 bone-in chicken thighs

• 2 tbsp garlic-infused olive oil (use infused oil, not garlic cloves)

• 1 tbsp chopped fresh rosemary

• 1 tbsp chopped fresh thyme

• 1 tsp chopped fresh sage (optional)

• Zest of 1 lemon

• Juice of ½ lemon

• 1 tbsp Dijon mustard

• ½ tsp smoked paprika (optional)

• Sea salt

• Freshly cracked black pepper

• ½ cup low-sodium chicken broth or water

Instructions

1. Preheat oven to 400°F (200°C).

2. In a small bowl, mix garlic-infused olive oil, herbs, lemon zest, lemon juice, mustard, paprika, salt, and pepper.

3. Pat chicken dry and rub the herb mixture all over, including under the skin if possible.

4. Place chicken in a roasting dish and pour broth or water into the bottom.

5. Roast for 45–60 minutes (or 75–90 minutes for a whole chicken) until golden and cooked through.

6. Let rest for 10 minutes before slicing.

Our Gastroenterologist’s Tips

• Garlic-infused oil gives you warm, savory garlic flavor without the fermentable FODMAPs that often trigger bloating.

• Lemon + herbs support digestion and help keep the dish light and aromatic.

• Bone-in chicken provides naturally occurring nutrients like collagen, which supports gut lining health.

This simple, juicy roasted chicken is gut-friendly comfort food—perfect for anchoring your holiday meal with something delicious, aromatic, and easy on digestion. Let me know if you want a paired side dish or dessert to complete the holiday menu!

Created by our holistic health coach and reviewed by a gastroenterologist.