Chicken Shawarma Bowl
Tender chicken thighs in warming spices over fluffy rice with cooling cucumber and creamy tahini. A simplified shawarma that stays gentle enough for stable IBD.
Chicken Shawarma Bowl
Tender chicken thighs in warming spices over fluffy rice with cooling cucumber and creamy tahini. A simplified shawarma that stays gentle enough for stable IBD.
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
- Low FODMAP
- Moderate FODMAP
- Low FODMAP
Shawarma Chicken
Tahini Sauce
Bowl
Instructions
Combine cumin, paprika, turmeric, coriander, cinnamon, and salt in a small bowl.
Equipment: small bowlPlace chicken thighs in a shallow dish and toss with the spice mixture, garlic-infused oil, and lemon juice until evenly coated.
Equipment: shallow dishCover and marinate for 15 minutes at room temperature, or refrigerate up to 24 hours for deeper flavor.
Tip: Refrigerate up to overnight for deeper flavorHeat a grill pan or large skillet over medium-high heat until a drop of water sizzles immediately.
Equipment: grill pan, large skilletAdd chicken and cook for 5-6 minutes per side, until deeply charred at the edges and an instant-read thermometer registers 165°F (74°C) at the thickest part.
165°F (74°C)Tip: Look for deep char at the edgesTransfer chicken to a cutting board and let rest for 5 minutes before slicing against the grain into thin strips.
Equipment: cutting boardMeanwhile, whisk tahini, lemon juice, water, and salt in a small bowl until smooth and pourable. Add more water if needed.
Equipment: small bowl, whiskTip: Add water 1 teaspoon at a time if too thickDivide cooked white rice among 4 serving bowls.
Equipment: serving bowlsTop each bowl with sliced chicken, diced cucumber, halved cherry tomatoes, and pickled turnips if using.
Drizzle tahini sauce over each bowl (about 1.5 tablespoons per serving) and garnish with fresh parsley.
Tip: About 1.5 tablespoons tahini per serving keeps portions low-FODMAP
Notes
Storage
Refrigerate components separately in airtight containers for up to 3 days. Store chicken, rice, tahini sauce, and vegetables in separate containers. Reheat chicken gently in a 300°F (150°C) oven for 5-7 minutes to maintain moisture. Rice reheats well in the microwave with a splash of water.
Chicken substitution
Boneless, skinless chicken breasts work but dry out more easily. Reduce cooking time to 4-5 minutes per side and watch temperature closely. Breast meat is the leanest option if fat is a concern during active symptoms.
SCD alternative
White rice is illegal on the Specific Carbohydrate Diet. Replace with 3 cups roasted butternut squash cubes or cauliflower rice cooked until very tender.
Spice-free version
Omit cumin, coriander, and cinnamon if highly spice-sensitive or following strict AIP. Season chicken with just salt, paprika, turmeric, and lemon juice for a milder version that still has color and subtle flavor.
Tahini portion control
The recipe uses 3 tablespoons total tahini for 4 servings, keeping each portion well within the low-FODMAP threshold. Avoid adding extra tahini without checking your tolerance.
Make-ahead
Marinate chicken up to 24 hours in advance for deeper flavor. The acid from lemon juice will tenderize the meat.
Serving variations
Turn this into a wrap using gluten-free pita or large lettuce leaves. For a lighter meal, skip the rice and double the cucumber.
IBD Considerations
Diet Protocol Compliance
How this recipe fits common IBD dietary approaches
