One Pan Maple Miso Glazed Chicken & Veggies

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This One-Pan Maple Miso Glazed Chicken & Veggies is a delicious, Low FODMAP meal that combines savory, sweet, and umami flavors in one easy-to-make dish.

Perfect for busy weeknights, this recipe brings together tender chicken, vibrant vegetables, and a mouthwatering maple miso glaze, all while being gentle on your digestive system.

What’s in It?

Chicken is a Low FODMAP protein option that works perfectly in this one-pan dish. The glaze, made from Low FODMAP ingredients like pure maple syrup and miso paste, adds a rich depth of flavor with a hint of sweetness, balancing out the umami notes. Miso, when used in appropriate amounts, is certified Low FODMAP by Monash University, ensuring that this dish is both flavorful and gut-friendly.

Broccoli and carrots bring vibrant color, crunch, and essential nutrients to the meal. When enjoyed in the right portion, broccoli remains Low FODMAP, while carrots are naturally Low FODMAP, adding a satisfying texture and a pop of sweetness. Roasting everything together in one pan allows the flavors to meld and makes clean-up a breeze, making this dish both delicious and convenient.

This one-pan maple miso glazed chicken is a great addition to your Low FODMAP meal rotation. It’s packed with flavor, easy to prepare, and perfect for anyone looking to enjoy a satisfying meal without digestive discomfort.

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One Pan Maple Miso Glazed Chicken & Veggies

Serves 4

Ingredients

• 4 cups Broccoli Florets

• 16 Carrots (small)

• 1 tbsp Extra Virgin Olive Oil

• ½ tsp Salt (divided)

• ¼ tsp Pepper

• 2 tbsp Miso Paste

• 2 tbsp Maple Syrup

• 1 tbsp Sesame Oil

• 1 tbsp Ginger (grated)

• 454 grams Chicken Thighs (boneless, skinless)

Instructions

1. Preheat the oven to 400°F (204°C) and line a large baking sheet with parchment paper.

2. Arrange the broccoli and carrots on the prepared baking sheet. Drizzle with the olive oil and season with half the salt and pepper.

3. In a small mixing bowl whisk together the miso paste, maple syrup, sesame oil, ginger and remaining salt.

4. Place the chicken on the baking sheet with the veggies and lightly brush each side of the chicken with 1/4 of the miso glaze.

5. Bake the chicken for about 15 minutes, remove from the oven and coat the chicken in the remaining miso glaze. Toss the vegetables and return to the oven.

6. Bake for an additional 10 minutes or until chicken is cooked through.

7. Divide the chicken and veggies between plates, and enjoy!

Recipe Notes

• Leftovers
  Refrigerate in an airtight container for up to three days

• Mix it Up
  Instead of broccoli and carrots, use cauliflower and bell peppers instead.

• No Chicken Thighs
  Use chicken breast or pork chops instead

• Miso Paste
  Miso paste is a salty paste made from fermented soybeans. White miso paste is certified Low FODMAP by Monash University when consumed in portions of up to 2 tablespoons (12 grams), making it safe for use in a Low FODMAP diet

Nutrition Facts

Per Serving:

Calories 283

Fat 12g

Saturated Fat 2g

Carbohydrates 18g

Fibre 4g

Sugar 10g

Protein 26g

Sodium 870mg