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
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1 whole chicken (3–4 lbs) or 4 bone-in chicken thighs
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2 tbsp garlic-infused olive oil (use infused oil, not garlic cloves)
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1 tbsp chopped fresh rosemary
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1 tbsp chopped fresh thyme
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1 tsp chopped fresh sage (optional)
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Zest of 1 lemon
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Juice of ½ lemon
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1 tbsp Dijon mustard
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½ tsp smoked paprika (optional)
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Sea salt
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Freshly cracked black pepper
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½ cup low-sodium chicken broth or water
Instructions
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Preheat oven to 400°F (200°C).
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In a small bowl, mix garlic-infused olive oil, herbs, lemon zest, lemon juice, mustard, paprika, salt, and pepper.
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Pat chicken dry and rub the herb mixture all over, including under the skin if possible.
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Place chicken in a roasting dish and pour broth or water into the bottom.
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Roast for 45–60 minutes (or 75–90 minutes for a whole chicken) until golden and cooked through.
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Let rest for 10 minutes before slicing.
Our Gastroenterologist’s Tips
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Garlic-infused oil gives you warm, savory garlic flavor without the fermentable FODMAPs that often trigger bloating.
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Lemon + herbs support digestion and help keep the dish light and aromatic.
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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.
