We Love Our Thighs. Chicken thighs that is. Chicken thighs are in regular rotation around here and this dish for Chicken Thighs with Grapes was a happy sweet and savory surprise. And hopefully you know that all pure proteins (like these thighs) contain no FODMAPs at all! So the idea is to get creative with low FODMAP appropriate seasoning and additional ingredients.
We love chicken thighs for their juiciness, high quality protein and the fact that they cook up so easily. And our markets often offer family size packs, which make them economical as well. The challenge is bringing new flavors to dishes featuring the thighs.
And The French Love Grapes
This recipe for Chicken with Grapes, Thyme and Smoked Paprika takes advantage of the “new” trend of roasting grapes and using them in savory ways.
The reason I put the quotes around “new” is because while roasted grapes have only recently hit social media, they have been cooked this way for decades such as in cailles aux raisins, the very traditional French preparation of quail with grapes.
It is so traditional that most recipes you will find for it are in French.
Don’t Worry, We Aren’t Getting Fancy On You
This recipe is nothing like that classic, which often employs browned butter and cognac and the quail are presented on toasted brioche.
This Chicken with Grapes, Thyme and Smoked Paprika is a simple one-pan, oven-roasted meal that highlights the sweetness of the grapes, the smokiness of the paprika and the savory-ness of the chicken and thyme.
We think smoked paprika should be in every spice cabinet; once you start using it, you will think of many dishes it can enhance.
This low FODMAP recipe comes together in less time than it takes for the oven to preheat and is easy enough for a weeknight, but fancy enough for non-FODMAP guests.
We made the one pictured with seedless red grapes. If you can find Muscat grapes, try them as well. They are untested, but could be tried post Challenge Phase.
Are Grapes Low FODMAP?
Yes, they are. How low FODMAP is not an easy question to answer. Simply put, both Monash University and FODMAP Friendly have lab tested many different varieties of grapes, and re-tested. The results have ranged from no FODMAPs at all, to showing the presence of fructose, as well as the presence of fructans, GOS and sorbitol.
Always remember that the app entries are to be used as guides. They are not absolutes. They can’t be, because the grapes you buy cannot be the same as those tested. There are over 10,000 varieties of grapes. California, which is a large grape growing region, grows over 50 varieties of edible grapes alone. About 40 varieties are grown in Australia. For our purposes, what we need to know is that the sugar content in grapes can vary greatly, depending on variety – and studies have shown the glucose/fructose ratio is expected to vary harvest to harvest. This alone shows us that without knowing variety of grapes tested, the app entries are truly rough guides. In addition, of course, we have to take into consideration the ripeness of grapes upon harvest, handling and storage methods, whether cold storage is involved, microclimates where the grapes were grown etc. All of these factors, and more, can affect FODMAP content.
If you have been eating and enjoying grapes with no digestive upset, please continue to do so. How you react is what is important, not what is determined by a lab.
Please read our article, When Low FODMAP Lab Test Results Differ.
Let’s Make Chicken Thighs with Grapes!
We think once you experience this dish that it will make it into regular rotation.
You might also be interested in our Chicken with Roasted Blueberries, Balsamic Vinegar & Sage and our Balsamic Chicken with Peaches & Rosemary.
FODMAP Information
All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.
- Garlic-Infused Oil: Make your own Garlic-Infused Oil or buy a commercial equivalent for the easiest way to add garlic flavor to your food. Fructans in garlic are not oil-soluble, so garlic-infused oil is low FODMAP.
- Grapes: Both Monash University and FODMAP Friendly have lab tested grapes – and re-tested them. Monash tested black, green and red grapes and no FODMAPs were detected upon lab testing; they set a serving size at 1 cup (150 g) (determined by Australian healthy eating guidelines). Upon subsequent lab testing, they removed black grapes from the app (no reason given), and this test batch of red grapes showed a low FODMAP serving size of 28 g, with the green grapes showing one of 32 g. Fructose was the FODMAP present. FODMAP Friendly had tested green grapes and gave them a “Pass” at 24 grapes (100 g). Then, they lab tested “white”, red, and black grapes. During this batch of testing, “white” grapes showed a 24 g low FODMAP serving size (fructans), generic red grapes have a 150 g serving size (no fructose, but showed a small amount of fructans, and even less GOS and sorbitol); these have a max serve of 900 g. Black grapes have a low FODMAP serving size of 100 g, with a max serve of 1100 g. They show no fructose, but show an equal but very small amount, of GOS, sorbitol and fructans. What does this mean to you? It means grapes can contain no FODMAPs; they can also contain FODMAPs, and not always the same one. The grapes you buy will be indeterminate. We have no way to know what they are, FODMAP wise. If you have been tolerating grapes, no changes are needed to your diet. Please refer to our article, When Low FODMAP Lab Test Results Differ.
- Oil: All pure oils are fats and contain no carbohydrates, therefore they contain no FODMAPs.
- Spices: Many fresh and dried spice have been lab tested by both Monash University and FODMAP Friendly and are easily looked up in the apps, which we strongly suggest that you have. The additional good news is that if you are interested in a spice that has not been lab tested, you can look at the nutritional panel and assess its FODMAP load for yourself. If the “Sugars” and/or “Carbs” are 1 g or less per serving, then the item would be a good bet to try.
- Thyme: Monash University has lab tested fresh thyme and it is low FODMAP in 1 cup (16 g) amounts.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. Foods will be retested from time to time; in the case of raw ingredients, such as fruits and vegetables, results may vary. All lab tested results are valid and represent a snapshot in time. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.
Chicken Thighs with Grapes, Thyme and Smoked Paprika
This easy chicken thigh dish, Chicken with Grapes, Thyme and Smoked Paprika, features roasted grapes accented with savory thyme and smoked paprika. Elegant enough for non-FODMAP guests, you can put it together in less time than it takes for the oven to preheat.
Ingredients:
- 8 medium chicken thighs, skin on, bone in
- 3/4 pound (340 g) seedless grapes, preferably red or Muscat, removed from the stem
- 1 tablespoon Garlic-Infused Oil, made with olive oil or purchased equivalent
- 1/4 cup (60 ml) dry red wine
- 1 teaspoon thyme
- 1 teaspoon smoked paprika
- Kosher salt
- Freshly ground black pepper
Preparation:
-
Position rack in hottest area of oven. Preheat oven to 375°F/190°C
-
Place chicken in a large roasting pan; there should be space between the chicken pieces to allow for the grapes and even roasting. Scatter the grapes evenly around the pan. Drizzle oil over all. Pour red wine over all. Sprinkle evenly with thyme and paprika, then season well with salt and pepper.
-
Roast for about 30 to 40 minutes or until chicken registers 165°F/74°C with an instant read thermometer inserted in the thickest part; take care not to touch bone. Allow to rest for 5 minutes for juices to redistribute and serve with your choice of starch. We love this dish with mashed potatoes or white rice. Don’t forget something green like a big green salad on the side or steamed broccoli or green beans.
Notes:
If You Can Tolerate
- Fructans: If you have passed the garlic Challenge, feel free eliminate the olive oil and simply scatter 1 to 2 minced garlic cloves over the chicken.
FODMAP Information
All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.
- Garlic-Infused Oil: Make your own Garlic-Infused Oil or buy a commercial equivalent for the easiest way to add garlic flavor to your food. Fructans in garlic are not oil-soluble, so garlic-infused oil is low FODMAP.
- Grapes: Both Monash University and FODMAP Friendly have lab tested grapes – and re-tested them. Monash tested black, green and red grapes and no FODMAPs were detected upon lab testing; they set a serving size at 1 cup (150 g) (determined by Australian healthy eating guidelines). Upon subsequent lab testing, they removed black grapes from the app (no reason given), and this test batch of red grapes showed a low FODMAP serving size of 28 g, with the green grapes showing one of 32 g. Fructose was the FODMAP present. FODMAP Friendly had tested green grapes and gave them a “Pass” at 24 grapes (100 g). Then, they lab tested “white”, red, and black grapes. During this batch of testing, “white” grapes showed a 24 g low FODMAP serving size (fructans), generic red grapes have a 150 g serving size (no fructose, but showed a small amount of fructans, and even less GOS and sorbitol); these have a max serve of 900 g. Black grapes have a low FODMAP serving size of 100 g, with a max serve of 1100 g. They show no fructose, but show an equal but very small amount, of GOS, sorbitol and fructans. What does this mean to you? It means grapes can contain no FODMAPs; they can also contain FODMAPs, and not always the same one. The grapes you buy will be indeterminate. We have no way to know what they are, FODMAP wise. If you have been tolerating grapes, no changes are needed to your diet. Please refer to our article, When Low FODMAP Lab Test Results Differ.
- Oil: All pure oils are fats and contain no carbohydrates, therefore they contain no FODMAPs.
- Spices: Many fresh and dried spice have been lab tested by both Monash University and FODMAP Friendly and are easily looked up in the apps, which we strongly suggest that you have. The additional good news is that if you are interested in a spice that has not been lab tested, you can look at the nutritional panel and assess its FODMAP load for yourself. If the “Sugars” and/or “Carbs” are 1 g or less per serving, then the item would be a good bet to try.
- Thyme: Monash University has lab tested fresh thyme and it is low FODMAP in 1 cup (16 g) amounts.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. Foods will be retested from time to time; in the case of raw ingredients, such as fruits and vegetables, results may vary. All lab tested results are valid and represent a snapshot in time. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.
Nutrition
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.
CostCo and other grocery stores usually sell boneless/skinless thighs. If I cannot find skin on/bone in will this work just as well with boneless/skinless?
You can try them but the dish will change. The flavor will not be as complex and rich and the lack of texture from the crisp skin will be missing. Where do you live? Here in the northeast it is certainly easier to find skin on/bone in than skinless/boneless.
Very good and easy even though I forgot and used regular oil instead of garlic and regular paprika instead of smoked! I also used beef broth as I read that can be a suitable substitute. I’d like to try again and do it properly.
Hi Craig, not sure what the beef broth was substituting, but thank you for writing and sharing your experience. Do try it again as written and let us know how that goes.
It was just okay. The main thing is that the skin stayed a bit fatty and chewy, even though the chicken was cooked. There wasn’t enough flavor for me. It could have used more liquid. I really enjoy all your recipes, but this one is a miss, IMO.
Something is amiss! As you can see in the images we get great browning. I would first check your oven temp with a separate thermometer. It might be off, which is not unusual. Also, what kind of pan did you use? This can alter results greatly. Different constructions have different levels of heat conductivity. All of that is addressing the lack of crisping. In terms of wanting more liquid, I have never made this dish where I didn’t need to and want to do the reduction step, due to the plethora of juicy sauce. So, something is going on. If your oven is low, and/or you didn’t use the pan we suggest, the dish might have cooked more gently. The chicken would be pale and the liquid could evaporate.