FODMAP Mustard Maple Chicken

September 25, 2015
Mustard Maple Chicken

Looking for the perfect weeknight dish? Something that you can easily always have the ingredients on hand and whip up in a flash? This might just be the perfect FODMAP friendly dinner recipe!

I find myself these days with an increasingly busy schedule. Moving back to Country Victoria has meant that I am away for work during the week with my job being based out of Melbourne. I try to organise myself so I have meals to take with me as I still find it difficult to just duck down to a local cafe and order a suitable FODMAP friendly lunch. Although options are becoming more widely available I still like to eat my own food and know exactly what it contains. Being away from home a lot means that I also find it hard to get those little jobs done like doing the washing, cleaning the house, etc so I’m trying to find ways to ensure I can schedule everything in. I’ve recently started doing ‘click & collect’ grocery shopping which seems to be a great way to save time. With our closest major town 35km away (which really isn’t that far in terms of distances in Australia), I always find myself spending way to much time in town when I head in to get some jobs done on the weekend, its not just a matter of ducking down to the supermarket whenever you need a few things. And then what happens when you forget something!! If your lucky you might be able to borrow an ingredient from a neighbour otherwise its just a matter of waiting until the next time your back to the supermarket. So with my limited time I’m always looking for easy dinners so I can improve my productivity after work. The best thing about this recipe is that I can have everything on hand and not need to be buying anything fresh. I always buy chicken thighs when they are on special and keep them in the freezer in portions and everything else has a long shelf life, perfect! I have found through my low FODMAP journey that I’m ok with dairy but if you’re not try substituting the evaporated milk for a nut milk or maybe even a coconut milk.

Serves 4


4 chicken thighs

2 tbsp seeded/wholegrain mustard

2 tbsp pure maple syrup

1 tin (400ml) Evaporated milk

2 tsp gluten free cornflour

Fresh parsley (i always keep some growing in the garden)

Sea salt flakes

Olive oil


1. Cut the chicken thighs into small thin slices and brown in a medium sized pan with a splash of olive oil. By cutting the chicken into small slice it will cook very quickly, cutting down prep time.

2. Once browned add the mustard and mix through well. Then add the evaporated milk leaving approx 2 tbsp’s in the bottom of the can (no need to measure, a guesstimation is fine!).

3. Add the cornflour to the milk that remains in the can and stir well until smooth. Then add this into the pan also to help thicken the sauce.

4. Add the maple syrup to the pan then allow this to simmer slowly until thickened.

5. Once thickened finish by seasoning with salt to taste and fresh parsley.

6. Serve on a bed of rice or mashed potato with some steamed vegetables!

Dinner served in no more than 15 minutes!




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  • Reply Holly November 10, 2015 at 7:57 pm

    Hi there I’ve just found you website and I love all the info but I was just wondering with the maple and mustard chicken when I made it the milk separated. Have you had this happen before?
    I was really confused why

    • Reply Melissa November 12, 2015 at 2:54 pm

      Hi Holly. I have had this happen before actually, to avoid this make sure you cook on a nice low temperature just until the sauce is thick enough. Over cooking can cause it to separate also. If you find its not thickening as much as you’d like add a little wheat free cornflour. Let me know how you go!

  • Reply Kristyn August 9, 2016 at 7:19 pm

    I made this last night and it was delicious! I used coconut milk instead of the evaporated milk and it still worked really well :)

    • Reply Melissa August 10, 2016 at 7:07 pm

      Sounds like a great little twist Kristyn! Glad you enjoyed it!

  • Reply Sarah August 26, 2016 at 6:29 am

    Evaporated milk is high a FODMAP. Is there a substitute? Thank you.

    • Reply Melissa August 28, 2016 at 9:18 pm

      Hi Sarah, I’m quite lucky I can tolerate dairy! Unfortunately not everyone is so lucky, a lactose free milk would be a suitable substitute.

  • Reply Ann October 20, 2017 at 11:29 pm

    Hi, I’d love to make this as I love honey mustard chicken but it’s not low Fodmap as the title suggests. I think some Zymil cream might be okay in it.

    • Reply Melissa October 21, 2017 at 4:28 pm

      Hi Ann, you can use any sort of lactose free milk as a substitute if you are sensitive to lactose. Zymil milk would be a great substitute.

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