Chicken Fajitas

These sheet-pan chicken fajitas stay low-FODMAP by trading bottled taco seasoning and onion for a from-scratch spice mix, garlic-infused oil, and scallion green tops.

Prep 20 min

Cook 20 min

Serves 4

Gluten-freeDairy-free

Ingredients

• 1.5 lb (680 g) boneless skinless chicken breast or thigh, sliced into thin strips
• 3 tbsp garlic-infused olive oil, divided
• 2 medium red bell peppers (capsicum), sliced
• 1 medium green bell pepper (capsicum), sliced
• Green tops of 4 scallions (spring onions), sliced (green part only)
• 1 tbsp lime juice, plus lime wedges to serve
• 8 corn tortillas or certified gluten-free wraps (2 per serving)
• Salt, to taste

For the spice mix:

• 2 tsp ground cumin
• 2 tsp smoked paprika
• 1 tsp sweet paprika
• 1 tsp dried oregano
• 1/2 tsp ground coriander
• 1/4 to 1/2 tsp cayenne pepper (optional)
• 3/4 tsp salt
• 1/4 tsp black pepper

Optional toppings: chopped fresh tomato, chopped cilantro, ~30 g sliced avocado per plate, lactose-free sour cream, or a little grated cheddar.

Instructions

Mix the seasoning and coat the chicken

1. Preheat the oven to 425°F (220°C) and line a large sheet pan with parchment.
2. In a small bowl, stir together the cumin, smoked paprika, sweet paprika, oregano, ground coriander, cayenne (if using), salt, and black pepper.
3. In a large bowl, toss the chicken strips with 2 tablespoons of the garlic-infused oil and all of the spice mix until evenly coated.

Roast the sheet pan

1. Toss the sliced bell peppers with the remaining 1 tablespoon of garlic-infused oil and a pinch of salt.
2. Spread the chicken and peppers in a single layer on the sheet pan, keeping them from overlapping so they roast rather than steam.
3. Roast for 18 to 22 minutes, tossing once halfway, until the peppers are tender and lightly charred and the chicken reaches an internal temperature of 165°F (74°C).
4. Remove from the oven, scatter the scallion greens over the hot pan, and drizzle with the lime juice. Toss to combine.

Warm the tortillas and serve

1. Warm the corn tortillas or gluten-free wraps in a dry skillet for about 30 seconds per side, or wrap in foil and heat in the oven for the last 5 minutes of roasting.
2. Fill each tortilla with chicken and peppers, add any optional toppings, and serve with extra lime wedges.

Tips & Substitutions

• Skip bottled seasoning. Pre-mixed fajita and taco packets almost always list onion and garlic powder, which are high in fructans. The from-scratch blend here delivers the same warm, smoky flavor with none of those ingredients.
• Watch pre-mixed chili powder. Many "chili powder" blends are cut with onion and garlic. Use pure cayenne or a single-ingredient ground chile to add heat, and read the label if you reach for a blend.
• Corn versus gluten-free wraps. Plain corn tortillas made from corn masa are a solid low-FODMAP base in typical servings. If you use gluten-free wraps instead, check the ingredients for inulin, chicory root, or added legume flours.
• Portion the peppers. Red bell pepper is low-FODMAP in modest servings, with larger amounts moving into the moderate range. Spread the peppers across all four plates and check the Monash app for current tested serving sizes.
• Make it a bowl. Skip the tortillas and serve the chicken and peppers over cooked white rice or quinoa for a naturally gluten-free plate.
• Choose your toppings carefully. Keep avocado to about 30 g per plate, use lactose-free sour cream, and reach for a hard cheese like cheddar rather than a soft fresh cheese.

Why This Works

• Garlic flavor without the fructans. Garlic's FODMAPs are water-soluble, not oil-soluble, so garlic-infused oil carries the flavor while the fructans stay behind in the discarded solids.
• Onion swap that still tastes right. The green tops of scallions add that fresh allium bite without the fructans found in the white bulb, which is where the FODMAPs concentrate.
• A spice mix you control. Building the seasoning from single spices means no hidden onion or garlic powder sneaking in through a packet.
• Peppers kept in check. Bell peppers are low-FODMAP at sensible servings, so dividing the pan across four plates keeps each portion comfortable. Recheck the Monash app, since tested serving sizes are updated over time.

Storage

Store leftover chicken and peppers in an airtight container in the fridge for up to 3 days, keeping the tortillas separate so they do not go soggy. Reheat in a skillet over medium heat or in the microwave until piping hot, then warm fresh tortillas to serve. The cooked filling also freezes well for up to 2 months; thaw overnight in the fridge before reheating. Add fresh toppings and lime only after reheating.

Not sure about an ingredient? The FODMAP Foods app rates 1,000+ foods low, moderate, or high FODMAP, with the safe portion for each, so you can cook with confidence.