Low-FODMAP Chicken & Veggie Skewers: Your Easy & Delicious Gut-Friendly Grill Masterpiece!

Feeling a bit sensitive to certain foods? Or just looking for a delicious, healthy meal that’s gentle on your stomach? You’ve come to the right place, my friend! We all want to enjoy yummy food without any discomfort, right?

Today, we’re sharing a fantastic recipe for Easy Chicken & Veggie Skewers. It’s packed with flavor, super simple to make, and carefully put together to be friendly to sensitive tummies. No more worrying about those common tummy triggers like onion and garlic – we’ve got clever ways around that!

Why You’ll Love These Skewers (and Your Tummy Will Too!)

Tummy-Friendly: We use special ingredients so your gut can relax and enjoy.
Simple & Quick: Great for busy weeknights or a fun weekend grill session.
Super Versatile: Swap in your favorite “happy tummy” veggies!
Great for Leftovers: Pack them for lunch the next day – they taste just as good!
Naturally Gluten-Free: Perfect if you’re avoiding gluten.

Understanding Low-FODMAP: A Quick Chat for a Happy Gut

You might hear about “low-FODMAP” diets. Don’t let the big word scare you! Think of it like this: certain types of natural sugars in food (we call them FODMAPs) can sometimes make gas and bloating for people with sensitive guts, like those with Irritable Bowel Syndrome (IBS).

Foods like onions and garlic, for example, have a lot of one type of FODMAP called fructans. These fructans love to dissolve in water and make trouble! So, even if you just put a garlic clove in a soup and take it out, those tummy-upsetting bits have already leaked into the soup. That’s why we usually avoid them.

But don’t worry, we’re not giving up on flavor! We have tricks to make food taste amazing without those ingredients.

Easy Chicken & Veggie Skewers Recipe

This recipe makes about 4 to 6 servings.

Time:

Getting Ready: 20 minutes (plus 30 minutes for the chicken to soak up flavor!)
Cooking: 10-15 minutes

Nutrition Snapshot (What’s Good for You!)

While giving exact numbers for homemade meals can be tricky (because ingredient sizes and cooking methods can vary!), we can tell you about the wonderful things packed into these skewers:

This meal is a fantastic source of lean protein from the chicken, which is super important for strong muscles and keeping you full. You’ll also get a generous dose of vitamins and minerals from all those colorful vegetables – think Vitamin C for a strong immune system, Vitamin A for good vision, and plenty of potassium!

The olive oil adds healthy fats that are good for your heart, and the veggies provide fiber to help keep your digestion happy. It’s a truly wholesome and balanced meal designed to make you feel good from the inside out!

What You’ll Need (Ingredients):

For the Chicken & Sticks:

1.5 pounds (about 3 big chicken breasts or thighs), cut into 1-inch squares
1 big red bell pepper, cut into 1-inch squares (Remember: red peppers are okay in small amounts, so check your Monash app if you’re very sensitive!)
1 big green bell pepper, cut into 1-inch squares (Green peppers are usually very tummy-friendly!)
1 cup zucchini, cut into ½-inch thick rounds or half-moons
1 cup small tomatoes (like cherry tomatoes)
1 cup firm eggplant, cut into 1-inch squares (You can peel it if you like, but the skin is fine!)
12 to 16 wooden or metal skewers (If you use wooden ones, soak them in water for at least 30 minutes before using so they don’t burn on the grill!)

For Our Special Flavor Sauce (Marinade):

¼ cup olive oil
2 tablespoons gluten-free tamari or soy sauce (check that it’s low-FODMAP if you need to)
1 tablespoon maple syrup (make sure it’s pure maple syrup!)
1 tablespoon fresh lemon juice
1 teaspoon dried oregano
½ teaspoon dried basil
½ teaspoon smoked paprika (This gives a lovely smoky taste without any tummy trouble!)
¼ teaspoon black pepper
A tiny pinch of red pepper flakes (optional, if you like a little heat!)
2 tablespoons chopped fresh chives (These are your secret weapon! They give that lovely oniony hint without the FODMAPs!)
1 tablespoon chopped fresh parsley

Tools You’ll Need:

A big mixing bowl
A whisk (or a fork)
Your grill or a grill pan (a pan with ridges that goes on your stove)

How to Make (Simple Steps):

Mix the Flavor Sauce: In your big bowl, put in all the ingredients for the “Flavor Sauce.” Whisk them together until they are well mixed.
Marinate the Chicken: Add the cubed chicken to the sauce. Stir everything around so all the chicken pieces are nicely coated. Cover the bowl and put it in the fridge for at least 30 minutes. If you have more time, you can even leave it for up to 4 hours – the longer it soaks, the more flavor it gets!
Get Veggies Ready: While your chicken is marinating (and your wooden skewers are soaking), prepare all your colorful vegetables.
Build Your Skewers: Now for the fun part! Start threading the chicken and veggies onto your skewers. Try to alternate them – chicken, then a pepper, then zucchini, then another chicken, and so on. Don’t push them too tightly together; give them a little room to cook evenly.
Heat the Grill: Turn on your grill to medium-high heat (around 400°F or 200°C). Lightly brush some oil on the grill grates so nothing sticks.
Cook the Skewers: Carefully place your skewers on the hot grill. Cook them for about 10-15 minutes. Make sure to turn them every few minutes so all sides cook evenly and get those nice grill marks. The chicken is done when it’s white all the way through (no pink!) and the veggies are tender but still have a bit of a bite.
Serve & Enjoy! Take them off the grill and serve them right away. What a beautiful and delicious meal you’ve made!

Friendly Tips for Perfect Skewers Every Time:

Don’t Crowd the Grill: Give your skewers some space on the grill. If they’re too close, they’ll steam instead of grill, and you won’t get those lovely char marks.
Soak Those Wooden Skewers: Seriously, don’t skip this step! It keeps them from turning into charcoal.
Check Your Chicken: For food safety, make sure your chicken is cooked all the way through. If you have a meat thermometer, it should read 165°F (74°C).
Vary Your Veggies: Feel free to try other low-FODMAP veggies too! Carrots, small amounts of potatoes (boiled first), or even green beans can be lovely.
The Power of Bell Peppers: Red, orange, and yellow bell peppers are full of good stuff like Vitamin C and antioxidants! Just remember, they have a type of FODMAP called fructose, so it’s best to stick to the suggested serving sizes. Always check your Monash University FODMAP Diet App for the most accurate and up-to-date serving sizes for all your fruits and veggies! It’s your best friend on this diet.
Make Ahead: You can cut your chicken and veggies and make the marinade a day early. Keep them separate in the fridge, then just assemble and grill when you’re ready!

Your Questions Answered (FAQs):

Q1: What if I don’t have a grill? Can I bake these skewers in the oven? A1: Of course! You can totally bake these. Preheat your oven to 400°F (200°C). Arrange the skewers on a baking sheet lined with parchment paper. Bake for about 20-25 minutes, flipping them halfway through, until everything is cooked through. You won’t get the smoky grill marks, but they’ll still be wonderfully tasty!

Q2: How can I make sure my chicken stays tender and juicy? A2: Marinating the chicken really helps it stay tender and juicy while giving it amazing flavor. Also, try not to overcook it – cook it just until it’s done, and then take it off the heat.

Q3: Are there other low-FODMAP veggies I can add? A3: Absolutely! You could add carrots, green beans (check Monash for serving sizes), or even small amounts of boiled potatoes. Just remember our golden rule: always refer to your Monash University FODMAP Diet App for the exact “green light” serving sizes to keep your tummy happy!

Q4: Can I use different protein like fish or shrimp? A4: Yes, you certainly can! This marinade works beautifully with firm white fish (like cod or halibut) or shrimp. Just remember that seafood cooks much faster than chicken, so adjust your cooking time accordingly.

Q5: How long do leftovers last in the fridge? A5: Cooked skewers can be kept in an airtight container in the refrigerator for up to 3-4 days. They reheat pretty well in the microwave or a pan for a quick meal.

Easy Chicken & Veggie Skewers: A Happy Tummy Meal for Everyone!