Enjoy a flavorful and healthy meal with this FODMAP-friendly maple mustard chicken recipe. Made with just a few simple ingredients, this dish is low in FODMAPs, gluten-free, and packed with taste! Perfect for a weeknight dinner or a special occasion, this dish will become a staple in your kitchen. And the best part is it can be ready in under thirty minutes! (Gluten free, dairy free, nut free, egg free, soy free, FODMAP friendly)
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Making FODMAP Maple Mustard Chicken
Oh this sauce makes me happy! When first starting the FODMAP diet for my colitis, it was months and months of bland food. This was one of the first easy flavorful recipes I got to enjoy and it did not disappoint! The sauce has just five ingredients plus the chicken and rice! It' a simple and easy chicken recipe.
Satisfy your taste buds and stick to a low-Fodmap diet with this delicious Fodmap-friendly maple mustard chicken dish. With only 5 ingredients, this simple and quick meal is sure to be a hit with everyone in the family.
MAKE OUR SLOW COOKER FODMAP MAPLE DIJON CHICKEN HERE
Ingredients
There are three parts to this recipe: the chicken, the rice and the sauce. The sauce has just five ingredients, seven with the chicken and rice.
Before you begin cooking, make sure to gather your ingredients. You'll need chicken breasts, rice, maple syrup, dijon mustard, soy sauce and cranberries. Once all the ingredients are ready, start prepping the meal!
Chicken
We use boneless, skinless chicken breasts but you could also use boneless thighs as well.
Rice
Brown or white rice are the most recommended for this recipe.
Sauce
This simple sauce has just FIVE ingredients!
- Maple syrup
- Stone ground mustard
- Coconut sugar or brown sugar
- Soy sauce (can use gluten free soy sauce)
- Cornstarch
Optional: (oregano for sprinkling over the top of the mixture)
Preparing
On the stovetop set to medium heat, cook the chicken breasts until browned on both sides and internal temperature of the chicken reaches 165 degrees. Remove from heat and allow to cool for several minutes before cutting the chicken into bite sized pieces.
While the chicken is cooking, prepare the rice using the directions on the package. You can use the stovetop rice cooking method or use a rice cooker.
After the chicken has cooked, prepare the sauce. In a saucepan set to medium heat, bring the maple syrup, mustard, sugar, soy sauce and cornstarch to a boil. Stir frequently until sauce has thickened. Remove from heat and stir in the chicken, stirring to combine.
Place the rice in a bowl or on a plate. Top with maple mustard chicken mixture then a sprinkling of oregano if desired. Serve.
FAQ
Yes, I like this sweeter with just a hint of mustard, so I opt for the adjusted amount of mustard.
You can omit the sugar if you would like.
Yes, this recipe is FODMAP friendly, gluten free and dairy free.
No, I've used yellow mustard and dijon mustard in a pinch before and it works just fine. The taste will change just a little bit.
Storing
You can store leftover chicken in an airtight container in the refrigerator for several days. Just reheat in the microwave or for a few minutes on the stovetop.
Freezing
This is a great freezer meal too. You can freeze any leftover chicken mixture in an airtight container or freezer bag for up to one month.
Need More Easy Chicken Recipes?
Oh we've got LOT'S more simple chicken recipes with five ingredients or less! How about some copycat El Pollo Loco chicken? Or our popular copycat gluten free Cracker Barrel chicken tenders?
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FODMAP Maple Mustard Chicken
Ingredients
- 4 boneless skinless chicken breasts
- 2 cups cooked rice
Sauce
- 1 cup maple syrup
- ¼-1/2 cup stone ground mustard
- 2-3 tablespoon coconut or brown sugar
- 2 tablespoon gluten free soy sauce
- 1 tablespoon arrowroot or cornstarch
- oregano optional
Instructions
- On the stovetop set to medium heat, cook the chicken breasts until browned on both sides and internal temperature of the chicken reaches 165 degrees. Remove from heat and allow to cool for several minutes before cutting the chicken into bite sized pieces. While the chicken is cooking, prepare the rice using the directions on the package. You can use the stovetop rice cooking method or use a rice cooker. After the chicken has cooked, prepare the sauce. In a saucepan set to medium heat, bring the maple syrup, mustard, sugar, soy sauce and cornstarch to a boil. Stir frequently until sauce has thickened. Remove from heat and stir in the chicken, stirring to combine. Place the rice in a bowl or on a plate. Top with maple mustard chicken mixture then a sprinkling of oregano if desired. Serve.
Lisa
I just started on a FODMAP eating plan and this sweet mustard chicken was the tastiest meal I've had yet. I will be making it again.
Gina
Such a tasty way to switch up chicken for dinner. Love the simple ingredient list too!
Sara
This chicken is AMAZING! The sauce was super easy to make, and I love the stone-ground mustard in it (we used Koop's brand mustard). Delicious! Will definitely make again.
Brooke
This was perfect! I had everything I needed right in my own pantry. Super recipe to shake up our regular chicken routine! Thanks for an easy to follow and delicious recipe!
Vladka
I am glad I found this delicious chicken recipe for my cooking routine. Kids just loved it!
Brittany
I really loved the original recipe, and this one is updated. Can you give me details on that one? I think it’s equal parts Dijon and yellow mustard with maple syrup, but I don’t remember the quantities. Any help is appreciated! Thank you!!
burntapple
Hi Brittany, the recipe is the same I just updated that post. The recipe includes the same quantities as before. Just use 1/2 cup if you want a stronger Dijon flavor. 1/4 cup if you want less of a Dijon taste. Let me know how it turns out!
L Smith
Was this once a slow cooker recipe?
burntapple
Yes, you can also cook it in the slow cooker. Place the chicken breasts and ingredients (minus the rice) in the slow cooker and cook for 4-6 hours on low. Remove, and shred the chicken and stir the sauce. Cook your rice and serve.
L Smith
Thank you! I wasn’t sure if the ingredients changed too!