Chicken Fajitas (Adapted)
Charred chicken strips seasoned with cumin and paprika, skipping the traditional peppers and onions that trigger symptoms. Garlic-infused oil delivers flavor without the FODMAP load, and zucchini adds vegetable bulk for those in remission.
Chicken Fajitas (Adapted)
Charred chicken strips seasoned with cumin and paprika, skipping the traditional peppers and onions that trigger symptoms. Garlic-infused oil delivers flavor without the FODMAP load, and zucchini adds vegetable bulk for those in remission.
Ingredients
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
Chicken
Vegetables (for remission)
Serving
Instructions
Whisk together garlic-infused oil, lime juice, cumin, paprika, oregano, salt, and pepper in a medium bowl until combined.
Equipment: medium bowl, whiskAdd chicken strips and toss to coat every piece with the marinade.
Let sit at room temperature for 15 minutes, or cover and refrigerate for up to 4 hours for deeper flavor.
Tip: For deeper flavor, cover and refrigerate for up to 4 hoursHeat a large cast iron skillet or grill pan over high heat until a drop of water sizzles and evaporates immediately.
Equipment: cast iron skillet, grill panTip: The pan should be screaming hot—if water doesn't sizzle and evaporate immediately, keep heatingAdd chicken strips in a single layer, working in batches if needed to avoid crowding.
Tip: Working in batches prevents steaming and ensures proper charCook without moving for 3-4 minutes, until the bottom develops dark char marks.
Flip and cook another 3-4 minutes until the chicken is cooked through and reaches 165°F (74°C) internally.
165°F (74°C)Transfer chicken to a plate and tent loosely with foil to keep warm.
Equipment: plate, foilAdd zucchini strips to the still-hot skillet along with 1 tablespoon olive oil. Toss to coat and cook for 2-3 minutes, stirring occasionally, until zucchini has light char marks but still holds its shape.
Warm tortillas in a dry skillet over medium heat for 30 seconds per side, until pliable and lightly toasted.
Pile chicken and zucchini (if using) onto each tortilla. Top with sliced avocado, a dollop of lactose-free sour cream, and fresh cilantro.
Serve immediately with lime wedges on the side for squeezing.
Marinate the Chicken
Cook the Chicken
Cook the Vegetables (Optional)
Serve
Notes
Storage
Refrigerate cooked chicken and zucchini in an airtight container for up to 3 days. Store tortillas separately to prevent sogginess. Reheat chicken in a hot skillet for 2-3 minutes to restore the char—microwaving will make it rubbery.
Why no peppers or onions
Traditional fajitas rely on bell peppers (nightshades, which some IBD patients avoid) and onions (high-FODMAP due to fructans). This adaptation skips both while keeping the char and spice that define the dish.
Garlic-infused oil tip
The fructans in garlic don't transfer to oil, making this a safe low-FODMAP way to get garlic flavor. Use store-bought or make your own by heating olive oil with whole garlic cloves, then discarding the cloves before use.
High heat is key
The signature fajita char requires a screaming-hot pan. If your skillet isn't hot enough, the chicken will steam instead of sear. A cast iron skillet holds heat best.
SCD alternative
Corn tortillas are SCD-illegal (all grains are prohibited). For SCD followers, try coconut flour or almond flour tortillas, or serve the filling over cauliflower rice or mashed butternut squash.
Zucchini substitute
Zucchini adds vegetable volume without FODMAP issues. Yellow squash cooks similarly. For active flares, omit vegetables entirely and serve chicken over plain white rice.
Make-ahead
Marinate chicken the night before for maximum flavor. Cook the chicken ahead and reheat in a hot skillet just before serving to restore the char.
IBD Considerations
Diet Protocol Compliance
How this recipe fits common IBD dietary approaches
