Low-FODMAP Sheet Dinners are one of my favorite ways for a fabulous meal, with an easy clean up. I created this amazing twist on classic sheet pan chicken and vegetables using a spin on my low-FODMAP Sesame Ginger Sauce as a base for the marinade, chicken tenders, and some of my favorite vegetables: potatoes, carrots, and green beans.
You are going to absolutely lick your lips when you taste that juicy chicken with the sweet, and savory sauce. Make some extra sauce for drizzling over rice or a salad too.
For other amazing chicken recipes- check out my Dr. Rachel’s Best Low-FODMAP Chicken Recipes; Gluten-free!
You may also love my:
- Low-FODMAP 30-Minute Skillet Chicken Cacciatore; Gluten-free, Dairy-free
- One-Skillet Low-FODMAP 30-Minute Bacon, Maple and Mustard Chicken; Gluten-free, Dairy-free
- Easy Low-FODMAP 30-Minute Sheet Pan Caprese Chicken; Gluten-free
- Low-FODMAP One-Skillet Balsamic Chicken with Green Beans; Gluten-free, Dairy-free, 30-minutes
- Low-FODMAP Slow Cooker Thai Peanut Chicken; Gluten-free, Dairy-free
- One-Skillet Low-FODMAP Spinach, Sun-Dried Tomato & Feta Stuffed Chicken Breasts; Gluten-free
Or check out over 600 more low-FODMAP Recipes on the blog!
Be healthy and happy,
Rachel Pauls, MD
Low-FODMAP Sheet Pan Tahini Chicken with Potatoes and Green Beans
Sweet, savory, and full of flavor. This low-FODMAP recipe for Sheet Pan Tahini Chicken with Potatoes and Green Beans is an easy weeknight dinner. IBS-friendly and gluten-free.
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Total Time: 1 hour
- Yield: 4 servings 1x
- Category: Entree, Dinner
- Method: Baking
- Cuisine: American
- Diet: Gluten Free
Ingredients
- Baking spray
- 1 tablespoon grated fresh ginger
- 1 tablespoons sesame oil
- 1 & 1/2 tablespoons rice vinegar
- 1 tablespoon soy sauce
- 2 tablespoons pure maple syrup
- 2 tablespoons tahini*
- 2 teaspoons garlic-infused oil*
- 2 tablespoons, plus 2 teaspoons olive oil; divided
- 1 pound Yukon gold potatoes, cubed*
- 2 medium carrots (130g), cut into coins
- 1 & 1/2 teaspoons Kosher salt; divided
- 300g green beans, trimmed*
- 1 and 1/2 pounds (24 ounces) boneless, skinless chicken breast tenders
- Toasted sesame seeds, for garnish
Instructions
- Preheat oven to 425F and coat a large sheet pan with baking spray
- In a medium bowl, whisk together the ginger, toasted sesame oil, rice vinegar, soy sauce, maple syrup, tahini, garlic-infused oil, and 2 teaspoons olive oil
- Lay the chicken breasts on a shallow plate, and pat dry. Scoop half the tahini sauce over the chicken (about 2 tablespoons), then rub the sauce into the tenders. Place in the fridge to marinate
- On a large-rimmed baking sheet, place potatoes and carrots. Drizzle with 1 tablespoon olive oil and sprinkle with 1/2 teaspoon salt
- Place pan in oven and roast, stirring once, until the potatoes are starting to brown, about 20-25 minutes
- Once potatoes are lightly brown, remove the pan from the oven
- Move the potatoes and carrots to one third of the pan and place the green beans on one third and the tahini-coated chicken on the final third
- You can also disperse everything around the pan
- Sprinkle the green beans with remaining 1 teaspoon salt and drizzle with the remaining 1 tablespoon of oil
- Replace in oven, and roast until the chicken is almost cooked through, about 15-20 minutes more
- Remove pan and brush the remaining marinade over all the pan contents and turn setting to broil. Return pan to oven and let the chicken brown for about 2 minutes
- Serve hot, garnished with toasted sesame seeds
Notes
- Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients, using available data at time of posting
- Equipment: large-rimmed sheet pan
- For green beans, 75g is one low-FODMAP serving (maximum 95g)
- Potatoes and carrots are naturally low in FODMAPs. You can substitute baby potatoes for the yellow ones if you prefer
- Infused oils contain the flavor but NOT FODMAPs. The carbohydrates are not dissolved in the oil base, so you don’t have the tummy ache!
