Herb Roasted Chicken with Mashed Potatoes
Bone-dry roasted chicken thighs meet fluffy mashed potatoes in this classic comfort meal. Just 2g of fiber per serving makes it one of the safest dinners when your gut needs gentleness.
Herb Roasted Chicken with Mashed Potatoes
Bone-dry roasted chicken thighs meet fluffy mashed potatoes in this classic comfort meal. Just 2g of fiber per serving makes it one of the safest dinners when your gut needs gentleness.
Ingredients
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
Chicken
Mashed Potatoes
Instructions
Preheat oven to 400°F (200°C).
400°F (200°C)Equipment: ovenPat chicken thighs completely dry with paper towels—this helps them brown properly.
Tip: Removing surface moisture helps chicken brown properly instead of steamingRub each thigh with olive oil until evenly coated, then season all sides with thyme, rosemary, salt, and pepper.
Arrange chicken in a single layer on a parchment-lined baking sheet, spacing them at least 1 inch apart.
Equipment: baking sheet, parchment paperTip: Spacing prevents steaming - you want roasted, not steamed chickenRoast for 35-40 minutes, until the skin is golden and the thickest part reads 165°F (74°C) on an instant-read thermometer.
165°F (74°C)Equipment: instant-read thermometerMeanwhile, place peeled potato cubes in a large pot and cover with cold water by about 1 inch.
Equipment: large potTip: Starting in cold water ensures even cooking throughoutBring to a rolling boil over high heat, then reduce to medium and simmer for 15-20 minutes, until the potatoes break apart easily when pierced with a fork.
Drain potatoes thoroughly in a colander and return them to the hot pot.
Equipment: colanderTip: Return to hot pot to evaporate excess moisture for fluffier mashAdd butter and warm lactose-free milk, then mash with a potato masher until smooth and fluffy with no lumps remaining.
Equipment: potato masherTaste and season with salt, adding more if needed.
Serve chicken thighs over a generous scoop of mashed potatoes, spooning any pan juices over the top.
Notes
Storage
Refrigerate chicken and potatoes separately in airtight containers for up to 3 days. Reheat chicken in a 350°F (175°C) oven for 10-12 minutes to preserve moisture. Reheat potatoes gently on the stovetop with a splash of milk, stirring frequently.
Dairy-free option
Swap butter for extra virgin olive oil (3 tablespoons) and use unsweetened oat milk or almond milk—both are equally gentle on the gut and add healthy fats without lactose.
Ultra-smooth potatoes
For restaurant-quality texture, push the cooked potatoes through a ricer or food mill before adding butter and milk. This eliminates all lumps.
Why thighs over breasts
Dark meat stays juicy and tender even if slightly overcooked, making it more forgiving for those who need fully cooked protein without risking tough, dry meat.
Make-ahead tip
Cook the potatoes up to 2 hours ahead and keep warm in the pot with the lid on. Rewarm gently before serving.
SCD alternative
White rice is not permitted on SCD. Substitute with well-cooked, mashed butternut squash or cauliflower rice for similar creamy texture while maintaining SCD compliance.
IBD Considerations
Diet Protocol Compliance
How this recipe fits common IBD dietary approaches
