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placing grilled chicken and vegetable kebobs on a white platter

Lemon Herb Marinated Grilled Chicken Vegetable Kebobs

Make our Lemon Herb Marinated Grilled Chicken Vegetable Kebobs when you have a crowd to feed. FODMAPers and alike will love them!

Course: Dinner & Lunch
Cuisine: American
Prep Time: 15 minutes
Cook Time: 8 minutes
Total Time: 23 minutes
Makes: 6 Servings
Calories: 318 kcal
Author: Dédé Wilson

Ingredients:

  • 1/2 cup (120 ml) Garlic-Infused Oil, made with olive oil or purchased equivalent
  • 1/4 cup (60 ml) lemon juice
  • 1 tablespoon Dijon mustard
  • 1/2 cup (16 g) finely chopped fresh flat leaf parsley
  • 1/4 cup (8 g) finely chopped mixed fresh herbs, such as basil, oregano, rosemary, tarragon and thyme
  • 1/4 cup (16 g) finely chopped scallions, green parts only
  • Kosher salt
  • Freshly ground black pepper
  • 1 1/2 pound (680 g) skinless, boneless chicken breast, cut into large bite sized cubes
  • 12 cherry tomatoes
  • 1 green bell pepper, cored, cut into large bite sized pieces
  • 1 red bell pepper, cored, cut into large bite sized pieces
  • 2 medium zucchini, ends trimmed, cut crosswise into 1-inch (2.5 cm) discs
  • Red onion, not for the FODMAPers! Please read headnote and instructions below, cut into large bite-sized pieces
  • Vegetable oil

Preparation:

  1. Whisk the oil, lemon juice and mustard together in a large bowl until combined. Whisk in parsley, herbs and scallions, then taste and season well with salt and pepper. Set aside.
  2. Add the vegetables - except NOT the onion - and chicken to the bowl as you prep them and toss well to coat. Cover bowl with plastic wrap and refrigerate for at least an hour or up to overnight. Bring to room temperature before cooking.
  3. Thread the vegetables and chicken as shown in the images onto skewers. We like using metal skewers, but you could use sturdy, thick bamboo skewers as well. Create a skewer or two with the addition of the red onion for those who are NOT following the low FODMAP diet.
  4. Prepare a medium hot grill, propane or hardwood charcoal, or preheat a grill pan indoors. Brush (your clean) grates with a little vegetable oil.
  5. Grill for about 6 to 8 minutes total, turning a few times. Get some nice char marks on there! Remove to platter your kebobs are ready to serve after a 5-minute rest. We enjoy these kebobs at room temperature, as well.

Dédé's Quick Recipe Tips Video

Notes:

Tips

  • We were so excited when we were making these kebobs and realized that onion could be added to some of the skewers for those not following the diet OR for those who have successfully passed the onion fructan Challenge. We know it is scary to Challenge foods, but just imagine if you find out that you can have a little bit of onion!

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.

  • Green Bell Peppers: Green bell peppers have been lab tested by Monash University and are recommended in low FODMAP amounts of 1 cup or 75 g (up from 52 g in former lab tests), becoming Moderate at 250 g. Also, the FODMAP found switched from sorbitol initially to fructans in present tests.  FODMAP Friendly has lab tested green and states that 1 small pepper at 75 g is low FODMAP; max serve is 825 g.

  • Red Bell Peppers: Red bell peppers been lab tested by Monash University showed no detectable FODMAPs. Upon re-testing, Monash lab tests showed a low FODMAP serving size of 1/3 cup (43 g). This was then changed to ½ cup (43g). FODMAP Friendly has lab tested red bell peppers and states that 1 small pepper at 75 g is low FODMAP, with a max serving of 825 g, downgraded from 938 g. Obviously these numbers are all over the place. Don’t fret. Simply use any of these numbers as a place to begin your exploration of FODMAPs. Also refer to our article on why these numbers differ.

  • Tomatoes, Cherry: Earlier lab tests by Monash showed that 75 g of cherry tomatoes were low FODMAP (about 5 or ½ cup); later tests suggest 3 tomatoes or 45 g are low FODMAP; then even later tests went to a serving size of 45 g, saying that is about 5 tomatoes. FODMAP Friendly states that 75 g are low FODMAP, with a max serve of 750 g being low FODMAP. Yes, these results are all over the map. Tomatoes vary hugely in sugar content, even variety to variety, and neither testing body has told us what varieties they tested. Use any of these accurate lab test results as a place to begin your exploration of your relationship to FODMAPs in tomatoes.

  • Zucchini: Both Monash University and FODMAP Friendly have lab tested zucchini (also called marrow or courgette). FODMAP Friendly gives it a “Pass” at 1/2 cup (75 g) portions; max low FODMAP servings are 525 g. Monash initially listed 1/3 cup (65 g) as low FODMAP, showing it to be Moderate for fructans in portions of ½ cup (75 g). Now the listing suggests a low FODMAP serving at 67 g, (about 1/3 medium), becoming Moderate for fructan at 75 g.

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 Facts
Lemon Herb Marinated Grilled Chicken Vegetable Kebobs
Amount Per Serving
Calories 318 Calories from Fat 180
% Daily Value*
Fat 20g31%
Sodium 28mg1%
Potassium 10mg0%
Carbohydrates 5g2%
Fiber 1g4%
Sugar 1g1%
Protein 27g54%
Vitamin C 3.8mg5%
* Percent Daily Values are based on a 2000 calorie diet.
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