BBQ Chicken Strips, Sweet Carrots, and Broccoli-with-a-Kick

Now that you’ve (hopefully) gotten your feet wet in the land of FODMAPs, I’m going to begin sharing full meals with you. One of the most difficult endeavors I faced as I began my transition into the low-FODMAP diet was figuring out how to make a main dish PLUS sides. I spent many a night in tears, either from finding a full meal that took three-plus hours to make or from finding a main dish that sounded good but not knowing what to make with it.


I’m just going to help you out right now and give you easy, full, low-FODMAP dinners…because I don’t want you in tears like I was, and I know you have a life to live outside of the kitchen.

This is probably one of my easiest low-FODMAP meals for two (or for one with leftovers), and it’s tasty, too! It’ll take you about 50 minutes total (but a lot of that time is cook time…not prep), and you can simply double the recipe accordingly if you need more than two servings. I would recommend cooking the meal in the order listed below for easiest prep and smoothest cooking.

Utensils/appliances you’ll need for this meal:

  • Two medium baking sheets
  • One glass baking dish
  • A mixing bowl
  • A vegetable peeler
  • These measuring cups
  • Measuring spoons
  • An oven!

Sweet Carrots

Ingredients you’ll need:

  • Six-eight fresh carrots
  • Cinnamon
  • Light brown sugar


  • Before beginning your meal prep, preheat the oven to 375 degrees.
  • Peel your carrots and put them in the glass baking dish.
  • Sprinkle a small amount of brown sugar and cinnamon over the carrots, and then add just enough water to cover the bottom of the dish.
  • Cover the dish with foil and add the carrots into the oven for 45 minutes.

BBQ Chicken Strips

After your carrots are in the oven, get to work on the chicken strips.

Ingredients you’ll need:

  • One package of boneless, skinless natural chicken breast strips (you should have 6-7 per pack)
  • Half a container of Fody Food Co. BBQ sauce (Be very careful of using regular, store-bought BBQ sauces. Most of them have onion/garlic, so check the ingredients before you buy! You can also find low-FODMAP BBQ recipes if you’d like to make your own, but the recommended one is delish and no more expensive than a regular jar of BBQ sauce.)


  • Remove your chicken strips from the package and cut off any excess fat; rinse.
  • Spray your baking sheet with a nonstick cooking spray (or use nonstick baking sheets) and put your prepped chicken strips evenly across the baking sheet
  • Spread half a container of your FODY Food Co. BBQ sauce evenly across the chicken strips
  • Once your carrots have 35 minutes remaining in the oven, add the chicken strips in (uncovered) and cook for 30-35 minutes (until the juices run clear).


Once the carrots and chicken are nestled in your oven, the last step is to prep your broccoli. As an FYI, you need to be really careful with broccoli…eating more than one cup a day makes it high-FODMAP, and/or eating it with other small portions of high-FODMAP foods can really flare up your digestive system. Fair warning!

Ingredients you’ll need:

  • 2 cups of frozen broccoli florets
  • 1 tablespoon of garlic oil
  • Half a tablespoon of gluten-free soy sauce
  • A sprinkle of red pepper flakes


  • Stir all of the ingredients in your mixing bowl until the broccoli is equally coated.
  • On your second nonstick or Pam-sprayed baking sheets, spread out all of the broccoli in an even layer.
  • Once your carrots and chicken have 25 minutes remaining, put the pan of broccoli into your oven for those last 25 minutes (or until warm and tender).

And there you have it! A yummy, easy low-FODMAP dinner for two is ready to eat. And it should look something like this:

**Like what you’ve read so far? Follow and share IBS Takes Guts for more recipes and tips for living well on the low-FODMAP diet!**

3 Replies to “BBQ Chicken Strips, Sweet Carrots, and Broccoli-with-a-Kick”

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