Savory Low-FODMAP Maple & Dijon Chicken Thighs; Gluten-free, Dairy-free

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low fodmap maple dijon chicken thighs

A sweet and savory low-FODMAP dinner, these low-FODMAP Maple and Dijon Chicken Thighs are moist and delicious. This meal is easy, and perfect for any occasion.

Chicken thighs have a slightly higher fat content than chicken breasts, but I find them to be much more succulent and flavorful. Plus, they contain more iron and zinc than their lighter counterparts. So enjoy without any guilt!

You may also love my low-FODMAP Roasted Chicken with Maple and Rosemary and my low-FODMAP Fried Chicken. Or check out over 300 more low-FODMAP recipes on my blog.  We also have a list of our best low-FODMAP Chicken Recipes for more inspiration.

Be healthy and happy,

Rachel Pauls MD

Low-FODMAP Maple & Dijon Chicken Thighs; Gluten-free, Dairy-free

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

Servings: 4

Prep time: 10 minutes

Bake time: 45 minutes

Bake 375 F


  • 4-8 (depending on size) bone-in or boneless chicken thighs, skins removed (about 1.5 pounds)
  • 4 tablespoons grainy French mustard (no high-FODMAP additives)
  • 2 tablespoons Dijon mustard
  • 2 teaspoons garlic infused oil (see my low-FODMAP recipe swap blog for tips to find these oils)
  • 1 teaspoon dried marjoram
  • 4 tablespoons maple syrup


  • Preheat oven to 375 degrees F
  • Rinse chicken and pat dry
  • Combine mustards, garlic oil, marjoram or Happy Spices Italian Seasoning and maple syrup in a small bowl
  • Spread mustard mixture evenly over top of each chicken thigh, being careful to cover the surface of the chicken (about 2-3 tablespoons per thigh)
    • if there is extra sauce, then save it to serve on the side, warmed in microwave
  • Arrange chicken in an oven-safe baking dish
  • Bake for 45 to 50 minutes, or until mustard mixture has formed a crust and is slightly hardened, and juices run clear when the chicken is pierced
  • Serve with low-FODMAP rice, low-FODMAP vegetables or potatoes ( I love my low-FODMAP mashed potatoes!)

  • So succulent and tender, low-FODMAP Maple Dijon Chicken is savory and delicious!

Comments Rating 5 (5 reviews)

12 Responses

  1. Great dish!

    As someone who is not a huge fan of mustard, I was a little skeptical of this recipe, but it is truly delicious! The right amount if sweetness with the maple syrup.

    My husband found a deal on whole chickens, so after he broke down the meat, we used two breasts, two thighs with drums, and it still came out great!

    1. Irene,
      This feedback inspires us. We love this chicken recipe at least once a month too 🙂 Thank you!

  2. Delicious!

    We loved this recipe! Thank you!! My husband said he would order this from a restaurant! Thanks for making our low fodmap experience so much easier. I also made bbq sauce (I want to tweak it a bit) and am looking forward to trying Italian chicken and some other recipes.

    1. Awesome! Be sure to also check out our low-FODMAP Bacon, Maple and Mustard Chicken recipe .
      You may 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! Click here for details on the BEST low-FODMAP cookbook available 🙂
      Have a great day!!

  3. Great stuff!

    This was a delicious meal! I didn’t have any safe Dijon, actually, so I used the grainy mustard plus regular yellow mustard instead. Then my sister and I roasted some carrots and zucchini in a separate dish with a little of the leftover sauce over them (along with the usual roast veggie seasonings). We had it all with rice. Filling, tasty, and definitely didn’t feel like we were giving up anything. Thanks!

    1. MJC,
      That sounds incredible! We are so happy you enjoyed the Chicken! We love getting feedback like this, it is the inspiration for what we do 🙂
      Stay in touch and have a fabulous day!!

  4. easy and good

    Thank you for that recipe! The rosemary really added to the flavor. I didn’t have dijon mustard so used a TBS of mayo and some dried mustard instead. I put cut up carrots and baby yukon gold potatoes in the same baking dish (tossed first with a little olive oil) and everything came out perfectly in one dish. I flipped the chicken over and ran it under the broiler for a minute to get everything nice and roasted on both sides. I have never done anything with skinless chicken thighs before and this is a total keeper.

    1. Hi Becky!
      We love boneless, skinless thighs. They are so much more rich and flavorful, and very forgiving in cooking 🙂
      So happy you loved the recipe! Stay in touch!!

  5. Hello! This chicken recipe is awesome. Thanks so much for sharing. Out of curiosity, does anyone know any of the nutrition facts on this recipe? Thanks so much in advance.

    1. Hi Marie,
      Unfortunately, we do not provide nutritional info. It is usually possible to do so with online or other apps that allow this calculation. Good luck!

  6. Yummy thighs

    Had these for dinner with basmati rice and broccoli. Absolutely tender and melt in your mouth delicious. I think I could ear these every day!

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