Chicken Marinade for Grilling and Smoking – Low FODMAP

by Anna Bonesteel

This chicken marinade is great for grilling. I prefer chicken thighs, but it would also work well on chicken breasts. It’s a bit of measuring, but mostly uses pantry ingredients and is easy to throw together. It transforms boring chicken to a flavorful and juicy take that has everyone asking for seconds.

Ingredients:

    • 1/3 cup oil
    • 1/4 cup balsamic vinegar
    • 1/4 cup coconut aminos
    • Juice of 1 lemon
    • 1 Tbs garlic flavored oil
    • 1 Tbs shallot flavored oil
    • 1 Tbs mustard
    • 1 Tbs brown sugar
    • 1 Tbs herbs de province
    • 1/2 Tbs smoked paprika
    • 1/2 Tbs freshly cracked black pepper
    • 1/2 Tbs salt
    • 1 tsp fish sauce
    • 1 tsp red pepper flakes
    • 1/2 tsp asafoetida powder

Directions:

  1. Mix marinade ingredients together in medium bowl.
  2. Put about 3 lbs of raw chicken in a large bowl. Add marinade and mix well.
  3. Cover with plastic wrap and let sit for 1-10 hours. Ideally around 4 hours or so.
  4. Grill or smoke chicken until cooked to an internal temperature of 165 F. Enjoy!

Recipe tips and FODMAP thoughts:

  1. Be careful where you get your garlic and onion flavored oils. Some brands add garlic powder or do not filter out the garlic carefully. I buy mine from FODY foods, a low FODMAP food company, because I feel that it’s safer and haven’t had any issues with them. You can also make your own.
  2. Read your labels: be sure to check your mustard and herbs de province for hidden garlic or onion.