This recipe was first published in august of 2020. In January 2025 it has been renewed and updated.

This low FODMAP Greek sheet-pan chicken is the perfect weeknight dinner. You put everything on a sheet pan and pop it in the oven. While waiting, you make some homemade tzatziki, and you have THE BEST healthy dinner.

Why you’ll love this recipe

• Protein-rich: the chicken, feta, and lactose-free Greek yogurt make for a protein-rich meal.
• Lots of veggies: baked green bell pepper, cucumber, olives, and homemade tzatziki with some more cucumber make this a meal with plenty of veggies.
• Quick to make: simply put all ingredients on the sheet pan and let the oven do its work. In the meantime, you can prepare the sides and the homemade tzatziki.
• Healthy & so delicious: this is a light meal, but it tastes SO SO good. Since first making this recipe, I have been making it almost weekly because it is so easy to make and so full of flavor.

The ingredients of the low FODMAP sheet pan chicken

• Chicken breast: for this recipe, I used chicken breast. But you can also use chicken thighs, I always like chicken thighs as well because it is a bit more juicy.
  
• Grilled Green bell peppers: for the main vegetables with the chicken, I use green bell peppers.
  
  Bell peppers were retested by Monash University in 2022. Red, orange, and yellow bell peppers are low FODMAP in quite small quantities.
  
  Green bell pepper is low FODMAP in larger amounts. It contains a moderate amount of fructans at a serving of 250 grams or more. This means that you can eat quite a large serving of green bell pepper as long as you stay below 250 grams.
  
  Red, orange, and yellow bell peppers contain the FODMAP group fructose, just like the cucumber that I am using in this recipe.
  
  To avoid FODMAP stacking, I wouldn’t advise combining red, orange, or yellow bell peppers and cucumber in this recipe because you will go over the FODMAP threshold for fructose. Unless you have tested fructose and you know you react well to it.
  
• Cucumber: I serve some cucumber next to the chicken and green bell pepper. Next to that, I also use grated cucumber in the homemade tzatziki.
  
  Cucumber is low FODMAP in a serving of 75 grams (or 1/2 cup) per person. If you are still in the elimination phase, I advise using the amounts stated in this recipe, so you will have a safe low FODMAP serving.
  
  If you already know that you tolerate cucumber well, you can use some more. I tolerate cucumber well and usually serve some more cucumber on the site.
  
• Feta cheese: feta cheese is low in lactose and is therefore low FODMAP up to 500 grams per serving. I use 100 grams (3.5 oz) in this recipe for 4 servings.
  
• Black olives: no Greek chicken sheet pan recipe without olives! I use Greek kalamata olives because they have great flavor. But you can also use a different kind if you prefer.
  
  Make sure no garlic has been added to the olives.
  
• Spelt pita bread: here in the Netherlands, I buy pita bread made from 100% sieved spelt flour. This is low FODMAP and perfect to serve next to the chicken.
  
  Spelt is not gluten-free, so if you have to eat strictly gluten-free, I advise using a low FODMAP and gluten-free pita bread instead.
  
• Homemade tzatziki: the best part of this recipe! You put all the ingredients together on a plate and then drizzle them with some homemade tzatziki.
  
  To make this, I use lactose-free Greek yogurt, grated cucumber, lemon juice, dill, olive oil, salt, pepper, and the green part of spring onion.
  
  Super simple and it gives this dish so much extra flavor!

How to prepare

Preparing the low FODMAP Greek sheet pan chicken is easy:

1. First, you marinate the chicken and put it into the fridge for half an hour.
2. Then you toss the green bell pepper with some olive oil and salt.
3. The chicken and bell pepper go in the oven for 15-20 minutes.
4. In the meantime, you can bake the pita bread, chop the cucumber and olives, and crumble the feta.
5. Finally, you make the tzatziki by putting all the ingredients in a bowl.
6. Serve the chicken and green bell pepper on a plate with cucumber, olives, and feta. Drizzle with a generous amount of homemade tzatziki and serve with a low FODMAP pita bread next to it.

Frequently asked questions about the low FODMAP sheet pan chicken

Low FODMAP Greek sheet pan chicken

---

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

• Author: Karlijn
• Total Time: 50 min
• Servings: 4 1x
• Diet: Gluten Free

Print Recipe

Pin Recipe

Description

Delicious low FODMAP Greek sheet pan chicken. With green bell pepper, olives, feta cheese, and homemade tzatziki. Easy & Healthy. Gluten-free and low in lactose. 

---

Ingredients

Scale 1x2x3x

• 500 g (17.6 oz) chicken breast
• 1.5 tbsp olive oil
• 2 tbsp lemon juice
• 1 tsp ground cumin
• 1 tsp ground paprika
• 1/2 tsp salt
• 1 tsp curry powder*
• 1/2 tsp ground black pepper
• 2 green bell peppers**

For serving

• 100 g (3.5 oz) olives, in pieces
• 100 g (3.5 oz) feta cheese, crumbled
• 200 g (7 oz) cucumber, in pieces**
• 4 spelt pita breads***

For the tzatziki

• 200 g (7 oz) lactose-free Greek yogurt
• 100 g (3.5 oz) grated cucumber
• 1 tsp lemon juice
• 1 tsp garlic-infused olive oil (or normal olive oil if you don’t have garlic-infused)
• 1 tsp dill
• 1/4 tsp salt
• 1/4 tsp ground black pepper
• 1 stalk of spring onion, the green part only

Cook Mode Prevent your screen from going dark

---

Instructions

1. Cut the chicken breast into pieces and combine with 1 tbsp olive oil, 2 tbsp lemon juice, 1 tsp cumin, 1 tsp ground paprika, 1/2 tsp salt, 1/2 tsp curry powder and 1/2 tsp ground black pepper in a bowl. Stir together and place in the fridge for half an hour to marinate.
2. Preheat the oven to 220 degrees Celsius (425 F).
3. Cut the green bell peppers into strips. Place in a bowl and mix with 0.5 tbsp olive oil and a pinch of salt.
4. Cover a sheet pan with baking parchment. 
5. Place the chicken on one half of the sheet pan and the green bell peppers on the other. Bake for 15-20 minutes in the oven until the chicken breast is cooked.
6. Prepare the pita bread according to the instructions on the package. 
7. In the meantime, make the tzatziki by putting 200 g lactose-free Greek yogurt in a bowl. Grate 100 g cucumber and let it drain well. Add this to the Greek yogurt with 1 tsp lemon juice, 1 tsp olive oil, 1 tsp dill, 1/2 tsp salt and 1/2 tsp ground black pepper. Stir together.
8. Add the green of a stalk of spring onion. Taste the tzatziki and add salt and pepper to taste, if needed.
9. Chop 200 g of cucumber and 100 g Kalamata olives into pieces. Crumble the feta.
10. Serve the chicken and pepper from the oven with a spelt pita bread, cucumber, olives, crumbled feta, and homemade tzatziki. Enjoy!

Notes

*Make sure the mix you use is low FODMAP

**Green bell peppers and cucumbers are limited low FODMAP. You can read more about the low FODMAP serving sizes and combining these vegetables in the ingredients section in the blog post. 

***In the Netherlands, we have 100% sieved spelt flour pita bread that I use in this recipe. Spelt is low FODMAP, but not gluten-free. To make this recipe gluten-free, you can replace these with low FODMAP and gluten-free pita bread. 

• Prep Time: 30 min
• Cook Time: 20 min
• Category: Dinner
• Method: Oven
• Cuisine: International

Nutrition

• Serving Size: 1 serving
• Calories: 461
• Fat: 26
• Carbohydrates: 16
• Fiber: 3
• Protein: 39