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low FODMAP chicken thighs with lemon and fresh oregano in a cast-iron pan

FODMAP IT!™ Chicken Thighs with Lemon & Oregano

Before you think "one-more-boring-chicken-recipe" let me assure you that our cold pan technique is going to make you re-think chicken dinner.

Course: Dinner
Cuisine: American
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Makes: 6 Servings
Calories: 160 kcal
Author: Dédé Wilson


  • 6 skin-on bone-in chicken thighs (about 2 pounds/910 g)
  • Kosher salt
  • Freshly ground black pepper
  • 1 lemon
  • 1 tablespoon Garlic-Infused Oil, made with olive oil, or purchased equivalent, divided
  • 2 tablespoons finely minced scallions, green parts only
  • Sprigs of fresh oregano
  • 1/3 cup (75 ml) low FODMAP chicken stock
  • 1/3 cup (75 ml) dry white wine


  1. Position rack in middle of oven. Preheat oven to 450°F/230°C.
  2. Season the chicken thighs on all sides generously with salt and pepper. Thinly slice half of the lemon, discarding any seeds. Cut the remaining lemon into wedges, also discarding any seeds.
  3. Coat the bottom of a cold skillet with 1 teaspoon of the oil and place the chicken thighs, skin side down in the pan. Turn heat to low-medium and cook the chicken slowly, allowing the chicken fat to render. The chicken will be cooking in its own fat; pour off any excess, if necessary to keep just a nice, thin, even coating of fat in the pan. Keep cooking until skin is crispy, about 10 minutes.
  4. Tuck some of the sliced lemons under the thighs and place the remaining slices on top - at least one slice of lemon on each thigh, still skin side down. Place pan in oven and roast until chicken in cooked through, about 8 minutes.
  5. Transfer chicken to a warm platter with most of the lemon pieces; leave a few in the pan. Cover chicken loosely with aluminum foil.
  6. Return pan to the stovetop. Add remaining 2 teaspoons of oil along with the scallion greens and a sprig of oregano and sauté over medium heat until scallions soften.
  7. Add the chicken stock and wine, turn heat up and cook until liquid is reduced by about half and is visibly thickened. Squeeze the lemon wedges over the sauce, taste, and adjust salt and pepper seasoning. Add chicken back to pan, skin-side up with lemon slices on each thigh, and cook for a few minutes to heat through. Serve with lemon slices and garnish with fresh oregano. We will this dish with rice.



  • This cold pan technique was a revelation to us and we think you will LOVE it. You can apply it to your own stovetop chicken recipes. It works best with thighs, but you can try other chicken parts.
Nutrition Facts
FODMAP IT!™ Chicken Thighs with Lemon & Oregano
Amount Per Serving
Calories 160 Calories from Fat 81
% Daily Value*
Fat 9g14%
Saturated Fat 2g10%
Cholesterol 70mg23%
Sodium 80mg3%
Potassium 203mg6%
Carbohydrates 3g1%
Fiber 1g4%
Sugar 1g1%
Protein 14g28%
Vitamin A 35IU1%
Vitamin C 9.6mg12%
Calcium 12mg1%
Iron 0.6mg3%
* Percent Daily Values are based on a 2000 calorie diet.