This Low FODMAP Lemon and Herb Chicken with Roasted Vegetables is a simple, nourishing meal designed to support digestive comfort without unnecessary restriction. It uses fresh herbs, citrus, and low FODMAP vegetables to provide flavour while remaining gentle on the gut. This recipe is suitable for individuals managing bloating, IBS symptoms, or general digestive sensitivity, and it fits well into a balanced, everyday approach to gut health. 

Ingredients (Serves 2) 

For the chicken 

• 2 skinless chicken breasts 

• 1 tablespoon garlic-infused olive oil 

• Zest and juice of ½ lemon 

• 1 teaspoon dried thyme or rosemary 

• Salt and black pepper to taste 

For the vegetables 

• 1 cup carrots, chopped 

• 1 cup courgette, sliced 

• 1 cup aubergine, cubed 

• 1 tablespoon olive oil 

• Fresh parsley or chives for garnish 

Need to Know 

• Garlic-infused oil provides flavour without the FODMAP content of garlic 

• Portion size matters with Low FODMAP eating, especially vegetables 

• This recipe is naturally gluten-free and dairy-free 

Step by Step 

1. Preheat the oven to 190°C. 

2. Place the chicken breasts in a bowl and coat with garlic-infused olive oil, lemon zest, lemon juice, herbs, salt and pepper. 

3. Arrange the vegetables on a baking tray, drizzle with olive oil and season lightly. 

4. Place the chicken on a separate tray or alongside the vegetables if space allows. 

5. Roast the vegetables for 35–40 minutes, turning halfway through. 

6. Roast the chicken for 25–30 minutes, until cooked through. 

7. Allow the chicken to rest for a few minutes before slicing. 

8. Serve with roasted vegetables and garnish with fresh herbs. 

Why This Recipe Works for Digestive Health 

Low FODMAP meals can be helpful when managing digestive symptoms, but they should still feel enjoyable and nourishing. This recipe focuses on whole foods, gentle flavours, and balanced nutrition to support digestion without over-restriction. Using fresh herbs and citrus enhances flavour while keeping the meal light and well tolerated. 

Encouraging Long-Term Digestive Support 

Low FODMAP eating is not intended to be a lifelong restrictive approach. Understanding your individual tolerance and food triggers is key to building a sustainable digestive strategy. If you are navigating digestive symptoms and would like personalised guidance beyond recipes, you can explore my nutrition programmes and one-to-one support.