Low FODMAP Creamy Bacon Mushroom Chicken Thighs (Paleo, Whole30)

Ingredients

• 5 sliceslow-sodium bacon
• 8 (about 1.36 kg)bone-in, skin-on chicken thighs
• 15 ml, dividedlow FODMAP Italian seasoning (homemade or shop-bought)
• 30 mlgarlic-infused olive oil
• 283 g (1 × 10 oz tin)sliced mushrooms in brine, drained and rinsed
• 240 mlfull-fat coconut milk
• 2.5–5 ml, plus extra for sprinklingsalt
• 2.5 ml, plus extra for sprinklingground black pepper
• 240 ml (optional)baby spinach

Instructions

1. 1

   Preheat the oven

   Heat the oven to 191°C (375°F).

2. 2

   Cook the bacon

   In a large oven-safe frying pan (about 28 cm/11 inches), cook the bacon over medium heat on the hob until crisp, about 7–8 minutes.

3. 3

   Season the chicken

   While the bacon cooks, pat the chicken thighs dry with kitchen paper. Season the top sides with salt, pepper and 7.5 ml of the Italian seasoning.

4. 4

   Drain the bacon

   Transfer the cooked bacon to a paper-towel-lined plate. Leave 15 ml of bacon fat in the pan and carefully pour away the rest.

5. 5

   Sear the chicken

   Put the pan back over medium heat, add the garlic-infused olive oil and swirl to coat. Add the chicken seasoned-side down and sear undisturbed for 7 minutes; while it cooks, season the upper sides with salt, pepper and the remaining 7.5 ml of Italian seasoning.

6. 6

   Roast the chicken

   Turn the thighs with tongs and transfer the pan to the preheated oven. Roast for 15–18 minutes in a convection oven or 22–28 minutes in a conventional oven, until an instant-read thermometer inserted into the chicken reads 75°C (165°F). Wearing an oven mitt, remove the pan, and take care not to touch its unprotected handle.

7. 7

   Make the sauce

   Using clean tongs, move the chicken to a large plate. Return the pan to the hob over medium-high heat; when the pan juices bubble, add the mushrooms and stir-fry for about 2 minutes. Stir in the coconut milk, 2.5–5 ml salt and 2.5 ml pepper, and bring to a boil. Immediately lower the heat to medium-low and simmer for 3–4 minutes, stirring occasionally, until blended and slightly reduced; take the pan off the heat.

8. 8

   Finish the dish

   Chop the bacon and stir it into the sauce. Taste and adjust the seasoning; if the coconut flavour is too prominent, add small amounts of extra salt and pepper. If using spinach, stir it in until just wilted. Carefully tip the juices from the chicken plate into the sauce, stir, return the chicken to the pan and spoon sauce over it.

9. 9

   Serve with a starch

   Serve with a low FODMAP starch of your choice, such as the publisher’s low FODMAP Instant Pot “Garlic” Mashed Potatoes. Quinoa or rice are also suggested if you are not eating Paleo or Whole30; omit the spinach with the quinoa option to avoid FODMAP stacking.

What are creamy bacon mushroom chicken thighs?

This is an American-style skillet meal built around seared chicken thighs and a creamy mushroom sauce, with bacon adding a salty, smoky note. It uses familiar comfort-food flavours while making the sauce with coconut milk rather than dairy.

The recipe works by browning the chicken on the hob first, then finishing it in the oven. The same pan is used for the sauce, so the browned bits and cooking juices add savoury depth.

Nutrition and macros by portion

The nutrition label shows one serving as written: 344 calories, 33g protein, 3g carbs, 22g fat.

Most of the protein comes from the chicken, while the bacon and coconut milk contribute much of the fat. The small amount of carbohydrate comes mainly from the mushrooms and optional spinach; serve with a suitable starch and vegetables to make a more balanced plate.

Choose the ingredients carefully

Mushrooms: The recipe specifies sliced mushrooms canned in brine, drained and rinsed. Stick to that type if following the recipe’s low FODMAP approach.

Coconut milk: Full-fat coconut milk gives the sauce its creamy body. Taste before adding extra seasoning, since salt and pepper help balance its flavour.

Garlic-infused oil: This provides a garlic note without adding chopped garlic. Use the specified infused oil rather than substituting garlic itself.

Get a good sear

Dry skin: Pat the chicken thoroughly with kitchen paper before seasoning; surface moisture can slow browning. Place the thighs seasoned-side down and leave them undisturbed for the full 7 minutes.

Keep the pan manageable: An oven-safe pan around 28 cm (11 inches) is specified. If the thighs cannot sit comfortably in it, browning may be less even.

Check for doneness

Use the thermometer reading rather than relying only on the listed roasting time: the thickest part of the chicken should reach 75°C (165°F). The recipe gives separate timings for convection and conventional ovens.

Handle the pan with care: Its handle will be hot after roasting, even if it looked cool on the hob. Use an oven mitt whenever moving it.

Keep the sauce smooth

Reduce gently: Once the coconut milk boils, lower the heat straight away and simmer for 3–4 minutes. Stir occasionally until the sauce looks blended and has reduced slightly.

Finish off the heat: The bacon, spinach and chicken juices go into the sauce after simmering. Add the juices carefully, then coat the chicken with sauce before serving.

Plan the serving

The chicken is rich enough to pair well with a simple starch. The recipe suggests low FODMAP mashed potatoes, or rice or quinoa if those fit your eating preferences.

For the quinoa option, the recipe advises leaving out the optional spinach to avoid FODMAP stacking. Choose a low FODMAP starch that suits your needs.

Recipe notes & tips

• Pat the chicken dry before seasoning so it can brown properly.
• Keep only 15 ml of bacon fat in the pan before searing.
• Leave the chicken untouched during its 7-minute sear.
• Use separate clean tongs to move the cooked chicken.
• Check the thickest part of a thigh with an instant-read thermometer.
• Taste the sauce before adding extra salt and pepper.

Variations

• Add spinach: Stir in the optional baby spinach at the end until it just wilts.
• Change the starch: Serve with rice or quinoa if those suit your eating preferences.
• Use homemade seasoning: Replace shop-bought Italian seasoning with a low FODMAP homemade blend.
• Adjust the sauce: Start with the smaller amount of salt, taste, then add more if needed.
• Skip the bacon: Leave it out for a version without bacon, though the sauce will lose its smoky, savoury flavour.

Common mistakes to avoid

• Wet chicken: It browns less effectively; pat the thighs dry before seasoning.
• Moving the chicken too soon: It can interfere with browning; let it sear undisturbed for 7 minutes.
• Overcooking the sauce: It may reduce too much; lower the heat as soon as it boils and simmer only 3–4 minutes.
• Guessing doneness: Oven timings vary; check that the chicken reaches 75°C (165°F).
• Touching the hot handle: It can cause a burn; keep an oven mitt on when moving the pan.
• Adding spinach too early: It can become overly soft; stir it in at the end until slightly wilted.

How to store

Refrigerate leftovers in a covered container once cooled, and use within 3 days. Reheat gently in a covered pan over low heat until piping hot, adding a small splash of water if the sauce has thickened.

Frequently asked questions