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No FODMAP Chicken Paillard on white plate, against dark background

No FODMAP Chicken Paillard

This recipe for No FODMAP Chicken Paillard is part of our series of recipes that contain NO FODMAPs! The low FODMAP diet is not about removing FODMAPs completely, rather it is about lowering your intake, however, we know that some folks are ultra-sensitive and maybe at a point where their digestion seems to get triggered by the smallest FODMAP intake. A no FODMAP meal might be just what you are looking for.

Course: Dinner, lunch, Main Course
Cuisine: American
Prep Time: 5 minutes
Cook Time: 5 minutes
Total Time: 10 minutes
Makes: 4 Servings
Calories: 150 kcal
Author: Dédé Wilson


  • 2 skinless boneless chicken breast halves, about 6 to 8-ounces (170 g to 225 g) each, at room temperature
  • Kosher salt
  • Freshly ground black pepper
  • Extra-virgin olive oil


  1. Remove the tender from each of chicken breast halves and reserve for another use. Place a breast half on your work surface between two pieces of plastic wrap. Use a flat-sided mallet to pound the paillard into an even thickness of about ¼-inch (6 mm). Don’t whack the mallet straight down; instead use a gentle repeated tapping motion, working the mallet away from you (not vertically down) and keep working the mallet all around the chicken until it is an even thickness. Season both sides with salt and pepper and repeat with other breast half.
  2. Heat a heavy skillet over medium heat and add enough oil just to coat the bottom of the pan. If your skillet is large enough you can cook both paillards at once, otherwise cook one at a time, but don’t worry – they cook very quickly! Place the chicken in the pan, laying it down away from you to minimize splatter. Allow to sear, shaking the pan a bit from time to time. Once you get a nice crust on the bottom, flip over and cook the second side. It should be 5 minutes max and maybe less. This will depend on the size of the breasts and their temperature. Serve immediately.


  • Take your time with the pounding technique, taking care not to tear the chicken flesh and to create an even thickness.
Nutrition Facts
No FODMAP Chicken Paillard
Amount Per Serving
Calories 150 Calories from Fat 72
% Daily Value*
Fat 8g12%
Protein 20g40%
* Percent Daily Values are based on a 2000 calorie diet.