Recipes | Dinner

Low FODMAP Maple Balsamic Chicken With Roasted Blueberries

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This Low FODMAP Balsamic Blueberry Chicken Recipe is a quick and easy dish using economical, juicy chicken thighs, maple syrup and low FODMAP amounts of balsamic vinegar and fresh blueberries.

Low FODMAP Maple Balsamic Chicken With Roasted Blueberries on gray plate with rice and green beans; antique fork alongside

Is Balsamic Vinegar Low FODMAP?

We love the sweet tangy taste and rich texture of balsamic vinegar, but it gets a bad rap in the FODMAP world. This is probably because when you first look it up in the Monash University app it sports a Moderate FODMAP Yellow Light. But as with ALL entries, we always encourage you to click through to view the entire entry. There you will see that there is a low FODMAP serving.

In fact, both Monash and FODMAP Friendly have lab tested balsamic vinegar.

  • Monash has lab tested balsamic vinegar and their findings determined a low FODMAP serving of 1 Australian tablespoon or 21 g.
  • FODMAP Friendly lab tests place balsamic vinegar as low FODMAP in servings of 2 ½ tablespoons or 42 ml.

If you stick with the serving sizes of our Maple Balsamic Chicken, you will be eating a low FODMAP amount of balsamic vinegar.

Chicken With Roasted Blueberries on gray plate with rice and green beans; wine glasses in background

Blueberries & FODMAPs

We love blueberries and if you are reading this, you probably do to. If you haven’t made our Best Low FODMAP Blueberry Muffins yet, we highly recommend them. They are added to the batter whole and also partially crushed for a very berry experience.

Low FODMAP Maple Balsamic Chicken With Roasted Blueberries on gray plate with rice and green beans

After making our Chicken Thighs with Grapes, Thyme & Smoked Paprika, I got hooked on roasting fruit. And roasted fruit with chicken has proven especially, well, fruitful! (Excuse the pun, but it is true). Roasting fruit creates a densely flavored and vibrantly colored result and as you can see, it is positively jammy! The balsamic vinegar provides acid for balance of sweetness and tartness.

How To Make Low FODMAP Maple Balsamic Chicken With Roasted Blueberries

Arrange chicken in a single layer in a large roasting pan and season generously with salt and pepper. Scatter blueberries all over then drizzle with balsamic vinegar and maple syrup. Sprinkle sage over all, and Gourmend Garlic Scape Powder, too, if using.

raw chicken and blueberries in roasting pan

Roast in oven for 35 to 45 minutes or until chicken is cooked through, skin is crispy and the dish is saucy.

roasted chicken thighs with blueberries on pan showing crispy skin and roasted fruit

Allow chicken to rest while you pour off the sauce into a small pot and boil for a few minutes or until thickened and reduced.

boiling blueberry sauce to reduce it

Plate the chicken then spoon some of the sauce over. We like this dish served with rice and a green vegetable.

overhead image of roastd chicken with blueberries; rice and green beans on gray plate

Low FODMAP Maple Balsamic Chicken With Roasted Blueberries on gray plate with rice and green beans; antique fork alongside
3.47 from 15 votes

Low FODMAP Maple Balsamic Chicken With Roasted Blueberries

This Low FODMAP Balsamic Blueberry Chicken Recipe is a quick and easy dish using economical, juicy chicken thighs, maple syrup and low FODMAP amounts of balsamic vinegar and fresh blueberries.

Makes: 4 Servings
Prep Time: 5 minutes
Cook Time: 45 minutes
Total Time: 50 minutes
Author: Dédé Wilson

Ingredients:

Preparation:

  1. Position rack in top third of oven. Preheat oven to 375°F (190°C).
  2. Arrange chicken in a single layer in a large roasting pan and season generously with salt and pepper. Scatter blueberries all over then drizzle with balsamic vinegar and maple syrup. Sprinkle sage over all, and Gourmend Garlic Scape Powder, too, if using.
  3. Roast in oven for 35 to 45 minutes or until chicken is cooked through, skin is crispy and the dish is saucy. Allow chicken to rest while you pour off the sauce into a small pot and boil for a few minutes or until thickened and reduced. We like this dish served with rice and a green vegetable.

Tips

Gourmend Garlic Scape Powder is a Monash University lab tested and certified low FODMAP product. There is no substitute. Fresh garlic scapes have not been proven to be low FODMAP in lab tests, nor have dehydrated ones. These are freeze-dried. You can just leave it out if you wish.

FODMAP Information

Our recipes are based on Monash University and FODMAP Friendly science.

Blueberries: Blueberries have been lab tested by both Monash University and FODMAP Friendly. FODMAP Friendly gives them a “Pass” at 1 cup or 150 g. Monash states that a Green Light low FODMAP serving is a heaping ¼ cup or 40 g. In their tests the fruit jumped to Moderate FODMAP levels quickly at 1/3 cup or 50 g.

Maple Syrup: Both Monash University and FODMAP Friendly have lab tested maple syrup. Monash says that maple syrup is Green light and low FODMAP in servings of 2 Australian tablespoons (50 g). FODMAP Friendly gives it a “Pass” at 2 tablespoons (53 g). These amounts are likely recommended due to Australian healthy eating guidelines; no upper limit is posted by either Monash or FODMAP Friendly.

Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. 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.

Course: Dinner
Cuisine: American

Nutrition

Calories: 1056kcal | Carbohydrates: 16g | Protein: 74g | Fat: 75g | Saturated Fat: 20g | Cholesterol: 445mg | Sodium: 354mg | Potassium: 980mg | Fiber: 1g | Sugar: 11g | Vitamin A: 354IU | Calcium: 56mg | Iron: 3mg

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.

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