One-Skillet Low-FODMAP 30-Minute Bacon, Maple and Mustard Chicken; Gluten-free, Dairy-free

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I was ‘window shopping’ on Pinterest the other day and I saw photos of this creamy looking, savory, super flavorful chicken dish. It was bacon, mustard and maple chicken.  I knew this would be amazing to modify to low-FODMAP. One Skillet, ready in 30 minutes.  Just right for a Tuesday night (and I have all the ingredients even with the coronavirus quarantine).

I am a huge fan of sweet and savory, and I’m not ashamed to admit that I dunk my pieces of bacon in maple syrup at brunch.  The notion of a Low-FODMAP Bacon Mustard Chicken meal with hints of maple syrup made my mouth water.

I prefer to make this low-FODMAP Bacon Maple and Mustard Chicken without added dairy, but if you want to finish the sauce with a little heavy cream, or a splash of white wine, then go ahead.  Those additions are also lovely for a fancier meal.

Serve this delicious low-FODMAP Bacon, Maple and Mustard Chicken with low-FODMAP, gluten free pasta (see my low-FODMAP grocery shopping blog for tips on these), low-FODMAP Creamy Thyme Mashed Potatoes, low-FODMAP Glazed Carrots, or low-FODMAP Sheet Pan Broccoli Rice & Cheese Casserole.  It is amazing.

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Or check out over 350 more low-FODMAP Recipes on the blog. IBS-friendly!

Be healthy and happy,

Rachel Pauls, MD

One-Skillet Low-FODMAP Bacon, Maple and Mustard Chicken; Gluten-free, Dairy-free

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

Serves 8

Prep time: 5 mins

Cook time: 20-25 mins

Total time: 30 mins


  • 1 & 1/2 cups low-FODMAP chicken broth/stock (try my low-FODMAP Happy Soup for an easy option)
  • 2/3 cup Dijon mustard
  • 1/4 teaspoon paprika
  • 1/8 teaspoon black pepper
  • 8 strips bacon uncooked, chopped
    • I suggest low-sodium bacon as there is a lot of salt flavor with the chicken stock already
  • 2 pounds (32 ounces) boneless, skinless chicken breasts, of relatively similar thickness
    • If possible try to use eight 4 ounce breasts
  • 1 tablespoon onion-infused olive oil (infused oils have all the flavor without the FODMAPS.  For tips on shopping for these oils, see my low-FODMAP Recipe swap blog)
  • 3 sprigs fresh rosemary, plus additional for garnish
  • 4 tablespoons pure maple syrup


  • In a small bowl or large cup, combine the 1 & 1/2 cups low-FODMAP chicken broth, mustard, paprika, and pepper.  Set aside
  • In a large skillet (I prefer cast iron), cook chopped bacon over medium-high heat just until it starts to brown (about 3 minutes)
  • Remove to a plate, leaving the bacon fat in the skillet
  • To the same skillet, add chicken breasts and brown well on both sides.  You don’t need to cook them thoroughly at this point (About 2 minutes each side)
  • Remove to the same plate, with bacon to stay warm
  • Add 1 tablespoon infused olive oil to the hot skillet (there will still be bacon grease on it too, that is fine), adjusting heat to medium depending on your stovetop
  • Add the chicken broth mixture and stir to combine
  • Bring to boil, scraping the bottom of the pan as needed (all the lovely carmelized bacon bits will be on the bottom, this is why cast iron is such a good choice for this meal)
  • Add the cooked bacon and mix well
  • Replace the chicken breasts and add the rosemary sprigs.   Reduce the heat to medium-low and cook for about 10-15 minutes, turning chicken once, until chicken breast is fully cooked and no longer pink in the center (internal temperature of 165 F)
    • You may need more or less time, depending on the thickness of your chicken.  Do not overcook it, the breasts should still be very juicy and tender if done right
  • Remove the chicken to a covered dish to keep warm, leaving the bacon in the skillet
  • Finish the sauce by allowing to boil, stirring frequently, until reduced by half (about 5-7 minutes)
  • Remove large rosemary pieces if possible, and stir in the maple syrup
  • Taste and add salt and pepper as desired
  • Serve chicken with sauce spooned over top, garnished with additional fresh rosemary

Comments Rating 4.88 (8 reviews)

25 Responses

  1. Hello Rachel from the uk
    I’ve just discovered your blog and glorious recipes! I’ve been following the fodmap principles For while, sadly there is little I can reintroduce, although I do try every few months as I know things can change.
    Finding you blog has been wonderful as I’m looking for new and interesting evening meals in particular as I cook only one meal For myself and family so a good variety of balanced yummy and healthy meals are needed!
    Thankyou for sharing all your knowledge and recipes
    With us it so so appreciated and brings a lot of joy and excitement to those of us with such limited diets to discover new exciting and yummy yummy meals!
    Your doing a great and wonderful and selfless thing to share your recipes! Thankyou xx
    This meal was absolutely delicious! My entire family gobbled it all down! So so tasty!
    Thankyou so much
    I hope this finds you and your family safe and well
    Kind regards

    1. Hi Polly,
      So glad you found us! We know how hard it can be, so we also appreciate creating delicious food to share. Thanks for your comment and please stay in touch 🙂

  2. Amazing!

    This was absolutely delicious! I am about halfway through the elimination phase of the FODMAP diet and this was such a great treat. Even as someone with recipe development background, I have had a hard time coming up with meals that I can eat, so I was excited to try this one. It is so simple, affordable, and incredibly flavorful. I used water with some extra seasoning because I did not have stock and it worked out just fine. I also added in some kale to wilt at the end and served with rice. Thank you so much for developing these recipes!

    1. Grace,
      Thank you SO very much for your sweet review. It completely made our day 🙂


    This recipe had more flavor than I imagined. I used scallion infused olive oil, and had smoked paprika on hand. Wow! Thank you For the great FODMAP recipe ideas!

    1. Lisa,
      Thank you SO much! Comments like yours are what inspire, so please keep in touch 🙂
      Have a wonderful day!!

  4. I’m in the elimination phase and doing so well I don’t want to reintroduce anything for a while. I’m always looking for Shabbat recipes that will hold up to reheating and this sounds perfect. Will be making it this Friday night, without the bacon of course. The smoked paprika sounds like a good addition.

  5. Wow wow wow - a new favorite!

    Oh my goodness, if I could give this 6 stars I would! I was feeling down about all the restrictions I’ve had to incorporate with low FODMAPS, but this recipe is one that actually makes me excited for meal times. The flavor was on point and the sauce really hit the spot. The little pieces of bacon floating around made for perfect little bites of savory, sweet, and tangy flavors. Definitely will add this to my usual rotation.

    1. Kelly!!!
      OMG what an awesome review and THANK you for posting it. We are blushing!
      Please stay in touch. Low-FODMAP CAN be delicious 🙂
      Have a great day!!

  6. Delicious!

    Wow. I’m new to low-FODMAP and was a bit sad that all my meals from now on would be boring and not so flavorful. This has blown all my expectations away! Not kidding, this might be one of the best dishes I’ve ever made. Even the boyfriend who is skeptical of eating anything without onion or garlic is already asking I make this again. Cannot wait to cook my way through more, maybe all, of your recipes!

    1. WOW! Thanks so much for the awesome comments!
      So happy you enjoyed the recipe!!
      We also wanted to share that we have a cookbook coming out October 6,2020!
      The Low-FODMAP IBS Solution Plan and Cookbook contains more than 100 low-FODMAP Recipes that can be easily prepared in 30 minutes or less! Check out our Products page for ways to order and get a BONUS FREE PDF with your purchase.
      Have a wonderful day and stay in touch ?

  7. Savory

    Savory and found the next day leftovers to be even tastier. Not sure if it agreed with my stomach though. What brand/kind of bacon do you use? I’m wondering if that could be my problem.

    1. Hi NeubacF,
      Sorry to hear that! We use Oscar Mayer bacon products (lower sodium if available) for this meal. Typically, bacon does not contain added seasonings. However, the chicken broth that you used could be the culprit. Did you pick a brand without ‘natural flavorings’, make your own, or use our low-FODMAP Happy Soup? Take a close look at your product if you did not already do so. Also the higher fat content of bacon can make it a trigger for IBS flares, regardless of FODMAP content. You may want to check out my latest book “The IBS Solution Plan and Cookbook”. It has so many tips for following an IBS-friendly diet and lifestyle! Good luck 🙂

  8. Delicious

    Made this for friends even though I’m the only one with IBS and everyone loved it! They even called it one of the top 5 meals that I’ve made for them, including meals that are not low FODMAP. Excited to try more of Rachel’s recipes!

    1. Therese,
      Thank you so much for your comments! They made our day so much better 🙂
      Feedback like this is the reason we love to share our recipes.
      You may also be interested to know that we have a COOKBOOK available in the US, Canada, UK and Australia.
      THE LOW-FODMAP IBS SOLUTION PLAN & COOKBOOK is the ONE thing that will take you through the entire FODMAP journey and share more than 100 recipes that prep in 30 minutes or less! It also has a meal plan, grocery list and many more tips. Click here for details on the BEST low-FODMAP book available 🙂
      Stay in touch!!

  9. Hello, I am planning on making this recipe and was wondering if I could use chicken or turkey bacon instead of pork?

    1. Hi Kathy,
      You could substitute those for the pork bacon, but they tend to be a leaner and less tender cut of ‘bacon’. As such, you may need to add a little oil to compensate. It should still be delicious. Let us know how it turns out!

  10. Made this for my family on vacation, and everyone was raving about it! Both of my siblings families asked for the recipe, and it was requested again this year. This recipe is outstanding!

  11. So Easy and Tasty

    I’ve made this recipe before and my IBS husband and I comment on the flavor. Because I found and made the recipe with onions on Pinterest years ago, I thought having to cut the onions out would make it bland. This version actually has more flavor and richness. Kudos on including rosemary!

    1. Bonnie,
      Thank you so much! Rosemary is one of our favorite ways to add flavor to recipes too 🙂
      We are so appreciative of your comment!
      Have a great day!!

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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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