5 Low FODMAP Chicken Marinade Recipes For Weekly Meal Prep (2024)

Here’s my 5 low FODMAP chicken marinade recipes that are 100% gluten free, dairy free and a lifesaver for weekly meal prep!

As most of you with allergies and intolerances know, eating often means cooking from scratch every meal, every day, every night. That’s why meal prepping is so essential for me. My 5 low FODMAP chicken marinade recipes are the best favour you could do for yourself ahead of time!

So, where should I start with my low FODMAP chicken marinade recipes? Hmm… how about the different marinade flavours? Well, from top to bottom in the photo above, you’ve got Chinese-style, Peri-Peri, mild curry, BBQ and Mexican-style. A lot of meal prep ideas I’ve seen always advocate eating the same thing for multiple days in a row. I don’t know about you, but after day 2 I’d probably go mad!

With this in mind, I basically took a few spice blends and marinade mixes we’ve used in the past to create 5 low FODMAP chicken marinade recipes in one eclectic post. So here it is! Here’s a few tips before we get to the recipe:

  • If you want to use two chicken breasts in one bag, it’s simple: just double the marinade ingredients.
  • If you’re freezing your chicken after marinating it too, make sure you get it out of the freezer 24 hours before, minimum. Not just to defrost the meat, but to give your chicken time to marinate. It won’t marinate while frozen!
  • You can add in the chicken pre-chopped too so more of the surface of the chicken gets to absorb the marinade. Being a blogger, I just presented it as above because it looks pretty (shame on me) but it makes much more sense to chop them up if you’re not eating the breast whole.
  • You can either keep these chilled in the fridge until the use-by date of your chicken, or freeze for up to three months.

Onwards with thelow FODMAP chicken marinade recipes!

1. Chinese Chicken Marinade

This marinade was actually passed onto Mark from his Mum! I think they call it black chicken in Malaysia (or she does at least!) but ours isn’t as black because dark soy sauce isn’t gluten free! But apart from the colour, it doesn’t really affect it much and it tastes every bit as beautiful.

I’d recommend you chop the chicken up before marinating it, then simply fry the chunks on their own in oil. Add these to your favourite stir-fry or even just boiled rice and pak choi. It’s a great marinade for chicken wings too!

Be wary, because some brands of five spice put garlic powder in, which is not low FODMAP. Our supermarket own-brand five spice doesn’t have this… just the five spices like it probably should!

Here’s the first of my 5 low FODMAP chicken breast marinade recipes.

5 Low FODMAP Chicken Marinade Recipes For Weekly Meal Prep (4)

Chinese Chicken Marinade

SERVINGS: 1

PRINT RECIPE

5 from 1 vote

Ingredients

  • 1 tbsp gluten free soy sauce
  • 1 tbsp garlic-infused olive oil
  • 1 tsp minced ginger
  • 1 tsp brown sugar
  • 1 tsp five spice make sure it's low FODMAP

Instructions

  • Place your chicken breast in a zip-lock bag. Write the name of the marinade on it and the date, so you know how long it's been frozen.

  • Add all of your spices and ingredients to your zip-lock bag.

  • Zip up the bag and massage the chicken in the spice mix until evenly coated.

  • Freeze for up to 3 months or chill until the use-by date of your chicken.

Notes

Make sure you remove your chicken from the freezer in advance, so it has time to marinade. It won't marinate while frozen.
Double the ingredients if using two chicken breasts.
The longer it marinates, the better the flavour will be!

2. Peri-Peri Chicken

Who doesn’t love Peri-Peri chicken these days? The only excuse not to love it is because there’s usually onion or garlic involved. But of course, that isn’t even an excuse now either!

This Peri-Peri chicken breast is a great way of spicing up chicken and plus, it just goes with anything. We grill our chicken breasts to perfection and serve them up with sweet potato fries and spicy rice. You can always up the amount of minced chilli if you like a bit more of a kick, because we like ours quite mild!

Here’s the second of my 5 low FODMAP chicken marinade recipes…

5 Low FODMAP Chicken Marinade Recipes For Weekly Meal Prep (7)

Peri-Peri Chicken Marinade

SERVINGS: 1

PRINT RECIPE

5 from 1 vote

Ingredients

  • 1/2 tsp smoked paprika
  • 1/4 tsp oregano
  • 1/4 tsp minced red chilli
  • 1 tsp lime juice
  • 1 tbsp garlic-infused olive oil
  • pinch of salt

Instructions

  • Place your chicken breast in a zip-lock bag. Write the name of the marinade on it and the date, so you know how long it's been frozen.

  • Add all of your spices and ingredients to your zip-lock bag.

  • Zip up the bag and massage the chicken in the spice mix until evenly coated.

  • Freeze for up to 3 months or chill until the use-by date of your chicken.

Notes

Make sure you remove your chicken from the freezer in advance, so it has time to marinade. It won't marinade while frozen.
Double the ingredients if using two chicken breasts.
The longer it marinates, the better the flavour will be!

3. Mild Chicken Curry

This is a really simple way to almost cheat your way to a beautiful curry flavour, without having to create your own paste by grinding ingredients. You do have to be careful because regular curry powder is never low FODMAP. So if you can’t find any without onion/garlic you’ll have to make a big ol’ jar of your own first.Here’s the link for the recipe to mine.

This is another marinade where I’d recommend you chop your chicken breast before you marinade. Once you’re ready to cook it, you can then just fry it up and throw it together like I do, with a big ol’ bowl of salad! Of course, if you’re making a chicken korma for example, it’s the perfect chicken to throw in!

Here’s the third of my low FODMAP chicken marinade recipes…

5 Low FODMAP Chicken Marinade Recipes For Weekly Meal Prep (10)

Mild Chicken Curry

SERVINGS: 1

PRINT RECIPE

5 from 1 vote

Ingredients

  • 1 tsp curry powder low FODMAP
  • tsp lime juice
  • tbsp coconut milk
  • pinch of salt

Instructions

  • Place your chicken breast in a zip-lock bag. Write the name of the marinade on it and the date, so you know how long it's been frozen.

  • Add all of your spices and ingredients to your zip-lock bag.

  • Zip up the bag and massage the chicken in the spice mix until evenly coated.

  • Freeze for up to 3 months or chill until the use-by date of your chicken.

Notes

Make sure you remove your chicken from the freezer in advance, so it has time to marinade. It won't marinade while frozen.
Double the ingredients if using two chicken breasts.
The longer it marinates, the better the flavour will be!

4. BBQ Chicken

I don’t remember the last time I had anything BBQ flavour since going low FODMAP. Luckily, FODY Foods came to my rescue recently! This is another bit of a cheat, but you will not find a better BBQ chicken marinade!

Is there anything BBQ chicken doesn’t go with?! I personally missed Hunter’s chicken sooo much… BBQ chicken breast, wrapped in bacon and smothered with cheese. Yes please! I’d recommend throwing a little extra BBQ sauce on top when you service it up too.

Here’s the fourth of my low FODMAP chicken marinade recipes!

5 Low FODMAP Chicken Marinade Recipes For Weekly Meal Prep (13)

BBQ Chicken Marinade

SERVINGS: 1

PRINT RECIPE

5 from 1 vote

Ingredients

  • 3 tbsp of BBQ sauce low FODMAP & gluten free, I use FODY Foods BBQ sauce
  • 1.5 tbsp gluten free soy sauce.

Instructions

  • Place your chicken breast in a zip-lock bag. Write the name of the marinade on it and the date, so you know how long it's been frozen.

  • Add all of your spices and ingredients to your zip-lock bag.

  • Zip up the bag and massage the chicken in the spice mix until evenly coated.

  • Freeze for up to 3 months or chill until the use-by date of your chicken.

Notes

Make sure you remove your chicken from the freezer in advance, so it has time to marinade. It won't marinade while frozen.
Double the ingredients if using two chicken breasts.
The longer it marinates, the better the flavour will be!

5. Mexican-Style Chicken

Think tacos, fajitas, burritos, nachos… now that’s Friday night food! That’s why we always save our favourite marinade until last.

Pre-chop your chicken before you marinate it with this one and just fry it up with red and yellow peppers in garlic-infused olive oil. Again, you can add a little extra minced chilli depending on how much of a kick you’re going for!

Here’s the last of my low FODMAP chicken marinade recipes!

5 Low FODMAP Chicken Marinade Recipes For Weekly Meal Prep (16)

Mexican-style Chicken

SERVINGS: 1

PRINT RECIPE

5 from 1 vote

Ingredients

  • 1/2 tsp smoked paprika
  • 1/4 tsp cayenne pepper
  • 1 tbsp lime juice
  • 1/4 tsp minced red chilli
  • 1 tbsp garlic-infused olive oil

Instructions

  • Place your chicken breast in a zip-lock bag. Write the name of the marinade on it and the date, so you know how long it's been frozen.

  • Add all of your spices and ingredients to your zip-lock bag.

  • Zip up the bag and massage the chicken in the spice mix until evenly coated.

  • Freeze for up to 3 months or chill until the use-by date of your chicken.

Notes

Make sure you remove your chicken from the freezer in advance, so it has time to marinade. It won't marinade while frozen.
Double the ingredients if using two chicken breasts.
The longer it marinates, the better the flavour will be!

And that’s how to make your chicken awesome all week with my 5 low FODMAP chicken breast marinade recipes! I hope I’ve given a few good suggestions of how to serve up your marinated chicken too, but why not let me know how you served up yours? Just leave me a comment below!

I know plastic bags aren’t exactly environmentally friendly, so any suggestions of an alternative that will fit in my (very small and very often full) freezer are more than welcome!

Did you try my chicken marinades? Any questions? Please do let me know by leaving a comment below or on Facebook / Twitter / Instagram!

Thanks for reading and have a great day,

Becky xxx

Oh and don’t forget to pin this for later!

5 Low FODMAP Chicken Marinade Recipes For Weekly Meal Prep (18)

5 Low FODMAP Chicken Marinade Recipes For Weekly Meal Prep (19)
Gluten-Free Recipe

5 Low FODMAP Chicken Marinade Recipes For Weekly Meal Prep (2024)

FAQs

Can you marinate chicken breast for a week? ›

Information. Most recipes for marinating meat and poultry recommend six hours up to 24 hours. It is safe to keep the food in the marinade longer, but after two days it is possible that the marinade can start to break down the fibers of the meat, causing it to become mushy.

Is marinated meat low Fodmap? ›

Marinated meats may contain high FODMAP ingredients, such as garlic, honey and applesauce. There are plenty of low FODMAP sauces, spices, herbs and seasonings to choose from in the Monash FODMAP app.

Is soy sauce low in FODMAP? ›

Soy sauce – Soy sauce is low FODMAP up to 42 gram per serving, 2 tablespoons. Tamari, gluten-free soy sauce, has not been tested, but because soy sauce is low FODMAP, tamari probably is too.

Can I eat chicken on low Fodmap diet? ›

Low FODMAP foods to enjoy instead include:

Vegetables: Bamboo shoots, bean sprouts, bok choy, carrots, chives, cucumbers, eggplant, ginger, lettuce, olives, parsnips, potatoes, spring onions, and turnips. Protein: Beef, pork, chicken, fish, eggs, and tofu.

Can you marinate chicken in the fridge for 7 days? ›

Can I Marinate Chicken for Too Long? The USDA recommends not keeping poultry in marinade for longer than two days, as it's possible that the marinade will start breaking down the meat's fibers and cause it to become mushy.

How long can you marinate chicken in lemon juice? ›

Marinating time: Due to the acidic nature of the lemon juice, we recommend marinating chicken for no longer than 6 hours. If you're marinating fish, 30 minutes or less is adequate. To turn into a salad dressing: Increase the olive oil to 1/4 cup and whisk until blended.

What seasoning is low FODMAP? ›

Some of the most popular low FODMAP herbs and spices include garlic-infused oil, ginger, turmeric, oregano, basil, thyme, rosemary, sage, cilantro, paprika, and black pepper. Low FODMAP herbs and can be a great way to add flavor and variety to your meals without triggering symptoms.

What sauce can I eat on low FODMAP? ›

That's why we've put together a list of some low-risk sauces you can enjoy during the elimination phase of your FODMAP diet.
  • Soy sauce. ...
  • Oyster sauce. ...
  • Fish sauce. ...
  • Miso paste. ...
  • Balsamic Vinegar. ...
  • Worcestershire sauce. ...
  • Ketchup or tomato sauce. ...
  • Hot sauce.
Nov 15, 2022

Is garlic marinade low FODMAP? ›

The good news is that even though garlic is high FODMAP, you can still enjoy garlic infused olive oil on all phases of the low FODMAP diet, even if you are particularly sensitive to fructans.

Is Worcestershire low in FODMAP? ›

Worcestershire Sauce: Even though this food typically contains high FODMAP ingredients (like molasses or garlic powder), Worcestershire sauce has been tested and is considered low FODMAP by Monash University. A low FODMAP serving is 2 tablespoons or 42 grams.

Is mayonnaise high in FODMAP? ›

Commercially prepared mayonnaise is low FODMAP. The main ingredients for mayonnaise are from egg yolks, lemon juice or vinegar, vegetable oil or olive oil and some times seasoning. Just check that your mayonnaise does not include onion or garlic powder.

Is peanut butter low in FODMAP? ›

Peanut Butter is Low in FODMAPS

While almonds, cashews, and pistachios are fairly high in FODMAPs, peanuts, pecans, and walnuts are considered low FODMAP foods. This is because peanuts are technically part of the legume family, they're safe for a low FODMAP diet.

What can you eat unlimited on FODMAP? ›

FODMAP “Free” Foods List
  • Alfalfa.
  • Arugula.
  • Bamboo shoots (fresh/canned)
  • Beansprouts.
  • Bell Peppers (red)
  • Capsicum (red)
  • Carrots.
  • Choy sum.
May 5, 2024

Can you eat McDonald's on low FODMAP? ›

Low FODMAP Meal ideas at McDonalds:

Quarter Pounder BLT with fries (no cheese, no bun, no onions, no pickles) Lettuce wrap = Ask for 2 extra lettuce leaves. Hashbrown = Ask for 2 hashbrowns as buns. Quarter pounder without cheese (no bun, no onions, no pickles)

Is sweet potato low in FODMAP? ›

Sweet potato contains fructose, a type of FODMAP, but in small amounts. It's considered a low FODMAP food, but you should consider keeping your intake to 1/2 cup (75 grams) cooked. Comparatively, yam is lower in FODMAPs. You may be able to eat larger amounts of it on a low FODMAP diet.

Is raw chicken good in the fridge for a week? ›

How Long Does Chicken Last in the Refrigerator? Surprisingly or not, raw chicken, whether it's whole or cut into parts (breasts, thighs, drumsticks, wings), lasts in the fridge between one to two days, according to the Cold Food Storage Chart from FoodSafety.gov, one of the federal consumer resources for food safety.

How long can marinated meat stay in the fridge? ›

You can marinate pork, beef, lamb, veal, or game animals such as venison in the refrigerator in a covered container three to five days. Boil used marinade before brushing on cooked meat. Discard any uncooked leftover marinade.

Does marinating longer make a difference? ›

The Bottom Line

Time in a marinade definitely matters as far as its brining effect is concerned. In general, longer marination results in deeper seasoning, better moisture retention, and increased levels of browning or char (provided that there is sugar in the marinade).

Can marinating chicken make it last longer? ›

It's worth noting that while marination can enhance the flavor and texture of chicken, it's not a method to salvage or extend the shelf life of chicken that is near or past its expiration date. Always ensure you start with fresh, quality chicken for the best results.

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