easy low fodmap BBQ chicken sliders

Easy Low FODMAP BBQ Chicken Sliders

What is Low FODMAP?

The low FODMAP diet is designed to alleviate symptoms of irritable bowel syndrome (IBS) and other digestive disorders. FODMAPs are short-chain carbohydrates that can be poorly absorbed in the small intestine, leading to gas, bloating, and digestive discomfort. The acronym stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. Common high FODMAP foods include wheat, certain fruits, vegetables, legumes, dairy, and sweeteners like honey.

For those on a low FODMAP diet, finding delicious recipes can be challenging. Fortunately, this easy BBQ chicken slider recipe is a fantastic solution. Easy to prepare and packed with flavor, these sliders make a satisfying meal for anyone, regardless of dietary restrictions.

Ingredients Required

To make these easy low FODMAP BBQ chicken sliders, you’ll need:

For the BBQ Chicken:

• 1 pound of chicken breasts (boneless, skinless)
• 1 cup of low FODMAP barbecue sauce (check labels to ensure low FODMAP ingredients)
• Salt and pepper to taste
• 1 tablespoon of olive oil
• 1 teaspoon of smoked paprika
• 1 teaspoon of garlic-infused oil (ensure it is made without whole garlic cloves for low FODMAP compliance)
• 1 tablespoon of apple cider vinegar

For the Sliders:

• 6 small gluten-free slider buns (make sure they are low FODMAP certified)
• 1 cup of coleslaw (made with green cabbage, carrots, and a simple dressing of olive oil, vinegar, salt, and a hint of mustard for flavor)
• Sliced pickles (optional, ensure they are low FODMAP)
• Fresh cilantro or parsley (for garnish)

Preparation Steps

1. Cook the Chicken:
   Start by heating olive oil in a skillet over medium heat. Season the chicken breasts with salt, pepper, and smoked paprika. Once the skillet is hot, add the chicken and cook for about 6-7 minutes on each side or until the chicken is cooked through with an internal temperature of 165°F (75°C). Remove the chicken from the skillet and allow it to rest for a few minutes.

2. Prepare the BBQ Sauce:
   While the chicken rests, in a small bowl, mix the low FODMAP barbecue sauce with garlic-infused oil and apple cider vinegar. Taste and adjust the seasoning if necessary. This sauce will add a sweet and tangy flavor to the chicken that is perfect for sliders.

3. Shred the Chicken:
   Using two forks, shred the cooked chicken breasts into bite-sized pieces. Ensure the chicken is still warm while shredding, as this will help it soak up the barbecue sauce. Once shredded, combine the chicken with the barbecue sauce mixture. Stir well to make sure all the pieces are evenly coated.

4. Prepare the Coleslaw:
   In a large bowl, combine shredded green cabbage and grated carrots. In a separate small bowl, whisk together olive oil, vinegar, salt, and a small amount of mustard. Pour the dressing over the cabbage and carrots and toss until everything is evenly coated. Set aside to allow the flavors to meld.

5. Assemble the Sliders:
   Cut the gluten-free slider buns in half. Place a generous portion of the BBQ chicken mixture on the bottom half of each bun. Top the chicken with a scoop of coleslaw. If desired, add a few slices of low FODMAP pickles for extra crunch. Cap each slider with the top half of the bun.

6. Serving Suggestions:
   Serve the sliders warm, garnished with fresh cilantro or parsley for an added pop of color and flavor. These sliders pair beautifully with baked sweet potato fries or a simple green salad for a complete meal.

Nutrition Information

These low FODMAP BBQ chicken sliders are not only delicious but also nutritious. By using lean chicken and wholesome ingredients, you create an overall balanced meal:

• Calories per Slider: Approximately 250-300 kcal, depending on the size and ingredients
• Protein: Around 20-25 grams
• Carbohydrates: Approximately 30-35 grams, primarily from the gluten-free buns
• Fats: About 7-12 grams, depending on the oil used
• Fiber: Low in fiber, which is consistent with a low FODMAP diet recommendation to manage symptoms.

Tips for Success

1. Choosing BBQ Sauce:
   Opt for store-bought low FODMAP barbecue sauces or make your own using tomato sauce base, vinegar, and spices, avoiding onion or garlic. Check ingredient lists carefully for any hidden high FODMAP ingredients.

2. Customizing the Sliders:
   Feel free to add different toppings like sliced cucumbers or shredded lettuce. Always verify that additions align with low FODMAP guidelines.

3. Meal Prep:
   These sliders can be made ahead of time. Prepare the chicken and coleslaw in bulk and store them separately in the refrigerator. When ready to serve, simply assemble the sliders quickly for a hassle-free meal.

4. Freezing Options:
   The BBQ chicken mixture can be frozen. Portion it into freezer bags and store for up to 3 months. Thaw overnight in the refrigerator before reheating.

5. Cooking Methods:
   If you prefer a smoky flavor, consider grilling the chicken instead of pan-searing. Grill until fully cooked and brush with BBQ sauce in the last few minutes for a charred, delicious finish.

These easy low FODMAP BBQ chicken sliders deliver on taste without compromising your digestive health. Perfect for summer cookouts, game days, or as a quick weeknight meal, they provide a versatile and flavorful option for anyone adhering to a low FODMAP diet.