Lemon Herb Chicken Thighs
Tender chicken thighs with a lemony herb marinade, seared golden and roasted to juicy perfection. Zero fiber, high protein, and gentler on the gut than you'd expect from such flavorful chicken.
Lemon Herb Chicken Thighs
Tender chicken thighs with a lemony herb marinade, seared golden and roasted to juicy perfection. Zero fiber, high protein, and gentler on the gut than you'd expect from such flavorful chicken.
Ingredients
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
Instructions
Preheat your oven to 400°F (200°C).
400°F (200°C)Equipment: ovenPat the chicken thighs completely dry with paper towels.
Equipment: paper towelsTip: Dry chicken is key for achieving a golden sear—moisture creates steam instead of browningWhisk together the olive oil, lemon juice, lemon zest, thyme, rosemary, salt, and pepper in a small bowl until well combined.
Equipment: small bowl, whiskPlace chicken thighs in a shallow dish and pour the marinade over them, turning to coat all sides thoroughly.
Equipment: shallow dishLet the chicken marinate for 10 minutes at room temperature.
Tip: For deeper flavor, cover and refrigerate for up to 4 hoursHeat a large oven-safe skillet over medium-high heat until hot but not smoking, about 2 minutes.
Equipment: large oven-safe skilletAdd the marinated chicken thighs to the skillet in a single layer—they should sizzle on contact.
Tip: Don't crowd the pan—cook in batches if neededSear for 4-5 minutes without moving them, until the bottom is deeply golden brown and releases easily from the pan.
Flip each piece using tongs and sear the second side for 2 minutes.
Equipment: tongsTransfer the entire skillet to the preheated oven and roast for 15-18 minutes, until the chicken reaches an internal temperature of 165°F (74°C).
165°F (74°C)Tip: Use an instant-read thermometer in the thickest part for accuracyRemove from the oven and let the chicken rest in the pan for 5 minutes.
Tip: Resting redistributes juices for more tender, flavorful chickenTransfer to a serving platter, garnish with fresh parsley, and serve with lemon wedges on the side.
Equipment: serving platter
Notes
Storage
Refrigerate in an airtight container for up to 3 days. Reheat gently in a 300°F (150°C) oven for 10-12 minutes to prevent drying out, or microwave in 30-second intervals until warmed through.
Freezing
Freeze cooked chicken in a freezer-safe container for up to 2 months. Thaw overnight in the refrigerator before reheating.
Chicken breast substitute
Swap boneless, skinless chicken breasts if you prefer leaner protein—reduce oven time to 12-15 minutes as breasts cook faster and can dry out. Breast meat has less fat and may be easier to digest for some during active flares.
Reduce acidity
If lemon irritates your gut, use just the zest (which has flavor without the acid) and skip the lemon juice, or reduce it to 1 tablespoon.
Fresh vs dried herbs
Fresh herbs provide brighter flavor, but dried work well—use 1 teaspoon dried thyme and 1 teaspoon dried rosemary in place of fresh.
Stovetop-only method
After flipping, reduce heat to medium-low, cover the skillet, and cook for 12-15 minutes until the internal temperature reaches 165°F (74°C).
Make-ahead
Marinate the chicken up to 24 hours in advance for even deeper flavor and easier weeknight prep.
Complete meal pairing
Serve with fluffy white rice (not SCD-legal) and well-cooked, peeled carrots or zucchini for a balanced, low-fiber meal. For SCD, pair with butternut squash or cauliflower rice.
IBD Considerations
Diet Protocol Compliance
How this recipe fits common IBD dietary approaches
