Juicy and Savory Low FODMAP Roasted Chicken

This recipe is a comfort food for me—perfect for a cold winter day. The average temperature at my house over the past two weeks has been about 9°F! Another thing I love about this recipe is that there are often leftovers, which can be warmed up and eaten as is or added to a different dish to create an entirely new meal. I also love saving the bones to make my own chicken broth (stay tuned for that recipe!).

If your chicken is thawed and ready to cook, the prep time for this recipe is about 15 minutes. The cooking time is approximately one hour and thirty-five minutes in the oven. This cooking method ensures a juicy, moist, and flavorful chicken. If you don’t have time to roast the chicken in the oven, this recipe will also work in a slow cooker. Cook on low for 7-9 hours or on high for 3-4 hours, or until the internal temperature reaches 165°F. If you want to crisp up the skin, you can place the chicken under the broiler for a few minutes.

The size of your chicken will determine how many servings you get. A 3-4 pound chicken will feed 4-6 people. If you’re making this just for yourself, you can buy a smaller chicken or freeze your leftovers for later.

Ingredients

• 1 whole 3-4 pound chicken (giblets removed)

  • A 3-4 pound chicken will feed 4-6 people. Chicken is a good source of protein and B vitamins, which are important for strong muscles and healthy skin.¹

• 1 tablespoon dried parsley

• 1 tablespoon dried sage

• 1 tablespoon dried tarragon

• 1 tablespoon salt

  • These seasonings enhance the chicken’s flavor. If you prefer using fresh herbs, use 3 tablespoons each of parsley, sage, and tarragon.

• 2 tablespoons olive oil (or another vegetable oil)

  • The oil helps the spices stick to the chicken. Use any vegetable oil you prefer.

Preparation Instructions

1. First, remove the giblets from inside the chicken. Once done, place the chicken on a washable cutting board or pan.

2. In a small bowl, mix the dried herbs and salt.

3. Drizzle the chicken with vegetable oil. With clean hands (or gloved hands, if preferred), rub the oil all over the chicken, including under the skin.

4. Sprinkle the spice mixture over the chicken, ensuring you rub it under the skin as well.

5. Place the chicken breast-side down in a Dutch oven or roasting pan.

6. If wearing gloves, remove and discard them. Wash your hands thoroughly with soap and water. Clean your cutting board or tray, and spice mixing bowl. Disinfect your work area with a disinfecting wipe or cleaner.

Cooking Instructions

To achieve a juicy and delicious roasted chicken, follow these steps:

1. Preheat the oven to 350°F.

2. Once preheated, cover the Dutch oven or roasting pan with a lid and place the chicken in the oven. Cook for 45 minutes.

3. After 45 minutes, increase the oven temperature to 400°F. Remove the lid and cook for 20 more minutes.

4. After that, flip the chicken breast-side up and continue cooking uncovered for 30 more minutes, or until the internal temperature of the thickest part of the chicken reaches 165°F.

5. Remove the chicken from the oven and allow it to rest for 10-15 minutes before slicing and serving.

Alternative Cooking Method:If you don’t have a Dutch oven or roasting pan, you can use a high-rimmed, oven-safe pan covered with tin foil.

Serving Suggestions

This recipe pairs wonderfully with potatoes and carrots. Dice them and place them at the bottom of the Dutch oven, then set the chicken on top and roast everything together.

Low FODMAP Serving Sizes (based on the Monash FODMAP App):

• Carrots: 1 medium carrot (500 grams)

• Red or white potatoes: ½ cup (500 grams)

1. Source: MyPlate, U.S. Department of Agriculture. "Protein Foods." USDA. https://www.myplate.gov/eat-healthy/protein-foods. Accessed February 18, 2025.