This Low FODMAP Balsamic Blueberry Chicken Recipe is a quick and easy dish using economical, juicy chicken thighs, maple syrup and low FODMAP amounts of balsamic vinegar and fresh blueberries.
Is Balsamic Vinegar Low FODMAP?
We love the sweet tangy taste and rich texture of balsamic vinegar, but it gets a bad rap in the FODMAP world. This is probably because when you first look it up in the Monash University app it sports a Moderate FODMAP Yellow Light. But as with ALL entries, we always encourage you to click through to view the entire entry. There you will see that there is a low FODMAP serving.
In fact, both Monash and FODMAP Friendly have lab tested balsamic vinegar.
- Monash has lab tested balsamic vinegar and their findings determined a low FODMAP serving of 1 Australian tablespoon or 21 g.
- FODMAP Friendly lab tests place balsamic vinegar as low FODMAP in servings of 2 ½ tablespoons or 42 ml.
If you stick with the serving sizes of our Maple Balsamic Chicken, you will be eating a low FODMAP amount of balsamic vinegar.
Blueberries & FODMAPs
We love blueberries and if you are reading this, you probably do to. If you haven’t made our Best Low FODMAP Blueberry Muffins yet, we highly recommend them. They are added to the batter whole and also partially crushed for a very berry experience.
After making our Chicken Thighs with Grapes, Thyme & Smoked Paprika, I got hooked on roasting fruit. And roasted fruit with chicken has proven especially, well, fruitful! (Excuse the pun, but it is true). Roasting fruit creates a densely flavored and vibrantly colored result and as you can see, it is positively jammy! The balsamic vinegar provides acid for balance of sweetness and tartness.
How To Make Low FODMAP Maple Balsamic Chicken With Roasted Blueberries
Arrange chicken in a single layer in a large roasting pan and season generously with salt and pepper. Scatter blueberries all over then drizzle with balsamic vinegar and maple syrup. Sprinkle sage over all, and Gourmend Garlic Scape Powder, too, if using.
Roast in oven for 35 to 45 minutes or until chicken is cooked through, skin is crispy and the dish is saucy.
Allow chicken to rest while you pour off the sauce into a small pot and boil for a few minutes or until thickened and reduced.
Plate the chicken then spoon some of the sauce over. We like this dish served with rice and a green vegetable.
Looking For More Chicken Dishes?
We have heard you loud and clear. You folks love chicken! We have a an entire post dedicated to you. Come check out Our Favorite Low FODMAP Chicken Recipes.
Low FODMAP Maple Balsamic Chicken With Roasted Blueberries
This Low FODMAP Balsamic Blueberry Chicken Recipe is a quick and easy dish using economical, juicy chicken thighs, maple syrup and low FODMAP amounts of balsamic vinegar and fresh blueberries.
Ingredients:
- 4- pounds (1.8 kg) chicken thighs, bone-in, skin on
- Kosher salt
- Freshly ground black pepper
- 1 cup (125 g) fresh blueberries
- ¼ cup (60 ml) balsamic vinegar
- ¼ cup (60 ml) maple syrup
- 2 teaspoons rubbed sage (ground sage)
- 1 teaspoon Gourmend Garlic Scape Powder; optional, see Tips
Preparation:
-
Position rack in top third of oven. Preheat oven to 375°F (190°C).
-
Arrange chicken in a single layer in a large roasting pan and season generously with salt and pepper. Scatter blueberries all over then drizzle with balsamic vinegar and maple syrup. Sprinkle sage over all, and Gourmend Garlic Scape Powder, too, if using.
-
Roast in oven for 35 to 45 minutes or until chicken is cooked through, skin is crispy and the dish is saucy. Allow chicken to rest while you pour off the sauce into a small pot and boil for a few minutes or until thickened and reduced; it will turn glossy. Brush this thickened glaze over the chicken and serve. We like this dish served with rice and a green vegetable.
Dédé’s Quick Recipe Tips Video
Notes:
Tips
• Gourmend Garlic Scape Powder is a Monash University lab tested and certified low FODMAP product. There is no substitute. Fresh garlic scapes have not been proven to be low FODMAP in lab tests, nor have dehydrated ones. These are freeze-dried. You can just leave it out if you wish.
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
Blueberries: Blueberries have been lab tested by both Monash University and FODMAP Friendly. FODMAP Friendly gives them a “Pass” at 1 cup or 150 g. Monash states that a Green Light low FODMAP serving is a heaping ¼ cup or 40 g. In their tests the fruit jumped to Moderate FODMAP levels quickly at ⅓ cup or 50 g.
Maple Syrup: Both Monash University and FODMAP Friendly have lab tested maple syrup. Monash says that maple syrup is Green light and low FODMAP in servings of 2 Australian tablespoons (50 g). FODMAP Friendly gives it a “Pass” at 2 tablespoons (53 g). These amounts are likely recommended due to Australian healthy eating guidelines; no upper limit is posted by either Monash or FODMAP Friendly.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.
Nutrition
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.
CLICK HERE TO BUY – USE FE10 IN THE DISCOUNT CODE SECTION AT CHECK OUT TO GET 10% OFF YOUR ORDER!
For more blueberry inspiration, check out our round-up of many of our favorite blueberry recipes.
Made this tonight and it was outstanding!
Thank you for letting us know about your success! Isn’t it great when such an easy dish packs so much flavor? Love it!
I have never left a recipe review before, but this is seriously fantastic! I used frozen blueberries and fresh chopped sage (because that was all I had). I baked it in a cast iron skillet. The only thing I would do differently is make twice the sauce to use over the rice. Thank you so much.
Love to hear this! It is such an easy dish that really delivers on flavor. I would try it in a non-reactive skillet next time; the cast-iron could react with the acidic ingredients lending an off flavor. It might get even better for you!
Why are chicken thighs, bone-in, skin on, used over boneless, skinless, breast, etc.?
Huge difference in flavor, texture and moisture, with the thighs, skin on, bone-in winning in every category.
Wonderful! Needed to leave feedback, as both my husband and I loved it. Simple, easy, delicious, and best of all for me no gripes with the Allium family! 🙂 Added a pinch of pestled dried rosemary, too, which we thought went with the sage.
In response to Michelle’s question about the chicken thighs, we made this with boneless skinless thighs, as it was what we had in the house (since hubby is watching his cholesterol), and they were still scrumptious. Sure they would be even better with bone-in.
Thank you for writing! This recipe has become a beloved favorite! Great to hear about the boneless, skinless version.
Easy to just throw together on a busy day. We both loved it and will definitely make it again.
One question on the nutrition facts: only 1 gram of protein?
Hi Vicki, so glad you found this very popular recipe! I have written about the Nutritional panel HERE. I cannot stand them, personally. They are a 3rd party and we include them as Google Search rewards recipes that do. Just goes to show you that Google cares nothing for accuracy. I have no insight into their proprietary database. 🙁
I have made this recipe many times and have never been disappointed, until last week when my oven died. At least I discovered the untimely death early in the morning and I threw everything in the slow-cooker. Cooked it on low for 6 hours. Other than no crispy skin on the chicken, it was fabulous. Thanks for a delicious and adaptable recipe.
Oh no! Deaths of appliances is always inconvenient and a big to do! So glad you were able to save the dish!
This recipe looks wonderful! Do you think it would keep well for a few days? I usually cook for just myself and have a hard time evaluating what keeps and what must be consumed on the spot. =) Thanks!
I have made this and reheated it – many times! Enjoy!