Elegant Low-FODMAP Lemon Cinnamon Chicken; Gluten-free, Dairy-free

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Hands down, this low-FODMAP Lemon Cinnamon Chicken is my favorite low-FODMAP chicken breast recipe. Unlike some other recipes, the chicken maintains its moisture and stays succulent and tender. The low-FODMAP lemon cinnamon ambrosia (sauce) creates an aromatic experience, both while cooking and savoring the meal. But best of all, something about the flavor combination of fruity tones and cinnamon takes me back to those traditional family meals around the table growing up.

Low-FODMAP Lemon Cinnamon Chicken manages to be a comfort food, an elegant meal and a healthy treat all at once. Not to mention, my husband and I always fight over the last piece.

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Be healthy and happy,

Rachel Pauls, MD

Low-FODMAP Lemon Cinnamon Chicken; Gluten-free, Dairy-free

Although this recipe has not been tested, a single serving should be low FODMAP based on the ingredients

Prep time: 10 minutes

Cook time: 75 minutes

Total time: 85 minutes

Servings: 4


For the low-FODMAP lemon & cinnamon ambrosia:

  • ½ cup extra-virgin olive oil
  • 2 carrots (finely chopped)
  • 1 sprig fresh rosemary (extra for garnish, if desired)
  • 4 bay leaves
  • 2 tsp. salt, divided
  • 2 tsp freshly ground pepper, divided
  • Zest of 1 lemon
  • 1 tbsp. garlic-infused olive oil

For the low-FODMAP chicken breasts:

  • 4 or 5 large boneless, skinless chicken breasts (16-20 ounces)
  • Olive oil for frying
  • 1/4 cup low-FODMAP gluten-free flour of your choice for coating (I used Authentic Foods GF Classical Blend)
  • 3.5 oz. dry white wine
  • Juice of 2 lemons (about 1/4-1/2 cup)
  • 4 cinnamon sticks
  • 7 oz. low-FODMAP chicken stock (I make my own and freeze in batches)
  • 1 large egg yolk


To make the Lemon Cinnamon Ambrosia (sauce):

  • Heat the ½ cup olive oil in a pan and fry the carrots, rosemary and bay leaves on medium until the carrots are golden (about 10 minutes)

  • Remove the rosemary and bay leaves and add half the salt and pepper
  • Add the lemon zest and garlic-infused oil
  • Set aside for later

For the chicken:

  • Mix the flour with the remaining salt and pepper; coat the chicken
  • In a second pan, brown the chicken
  • Add the wine and cook for five minutes on medium
  • Add the ambrosia to the chicken/wine mixture, then add half the lemon juice and the four cinnamon sticks
  • Stir to combine

  • Pour in the low-FODMAP chicken stock
    • Cover and cook on low heat for 30 minutes
  • Uncover and cook another 15 minutes or so until chicken is completely cooked through
  • Combine the egg yolk with the remaining lemon juice
  • Remove the cinnamon sticks and stir the egg/lemon juice into the chicken mixture until combined
  • Serve immediately or store in a casserole dish
  • Serve with your favorite low-FODMAP sides- such as low-FODMAP mashed potatoes or low-FODMAP tossed salad

  • So elegant, delicious and good for you!  I love this low-FODMAP Lemon Cinnamon Chicken recipe 🙂

Comments Rating 5 (1 review)

5 Responses

    1. Hi Allie,
      Thank you for your question. We have updated the recipe now to include the measurement of 1/4 cup. We are so pleased you pointed this out. Hope you enjoy the chicken!

    2. yummy!

      This was delicious, very lemoney but could still detect the other flavors as well and the chicken was very tender and the sauce was so good! I used very thin chicken breasts though and didn’t use the full 5 minutes when cooking it with the wine and also didn’t need to cook it anymore after the covered 30 minutes.

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As an IBS-sufferer myself, I know how badly you want to feel healthy and happy. I’ve spent over a decade researching IBS and FODMAPs, and my recipes and guidance will help you succeed.

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