Chicken Piccata

This low-FODMAP chicken piccata keeps the classic lemon-caper butter sauce over pan-fried cutlets, swapping onion and garlic for garlic-infused oil and an onion-free broth.

Prep 15 min

Cook 20 min

Serves 4

Gluten-freeEgg-freeNut-free

Ingredients

• 2 large boneless, skinless chicken breasts (about 1 lb / 450g), halved horizontally into 4 thin cutlets
• 1/2 cup (60g) gluten-free 1:1 flour blend, for dredging
• 3/4 tsp salt
• 1/2 tsp black pepper
• 3 tbsp garlic-infused olive oil, divided
• 2 tbsp butter, divided
• 1/2 cup (120ml) dry white wine (or use extra broth)
• 3/4 cup (180ml) low-FODMAP chicken broth
• 1/4 cup (60ml) fresh lemon juice (about 2 lemons)
• 2 tbsp capers, drained and rinsed
• 2 tbsp chopped fresh parsley
• Green tops of 2 scallions, thinly sliced (optional, for onion flavor)

Instructions

Prep and dredge the chicken

1. Pat the cutlets dry and season both sides with the salt and pepper.
2. Spread the flour on a plate. Dredge each cutlet in the flour, then shake off the excess so you have a thin, even coat.

Pan-fry the cutlets

1. Heat 2 tbsp of the garlic-infused oil and 1 tbsp of the butter in a large skillet over medium-high heat until the butter foams.
2. Add the cutlets in a single layer, working in two batches so the pan is not crowded. Cook 3 to 4 minutes per side, until golden and cooked to an internal temperature of 165F (74C).
3. Transfer the chicken to a plate and cover loosely with foil.

Build the lemon-caper sauce

1. Pour off any burnt flour from the skillet, then add the remaining 1 tbsp garlic-infused oil. Pour in the wine and scrape up the browned bits from the bottom. Simmer 2 minutes to reduce by about half.
2. Add the broth, lemon juice, and capers. Simmer 3 to 4 minutes until the sauce reduces slightly.
3. Turn off the heat and swirl in the remaining 1 tbsp butter until glossy. Stir in the parsley and the scallion greens.
4. Return the cutlets and any juices to the pan, spoon the sauce over the top, and warm through for 1 to 2 minutes before serving.

Tips & Substitutions

• Skip the wine if you prefer. Replace it with an equal amount of broth plus a small extra splash of lemon juice. The sauce keeps its brightness without the alcohol.
• Check the flour blend. Some gluten-free blends hide inulin or chicory root, and some lean on high-FODMAP flours like amaranth or lupin. Use a plain rice, potato, and tapioca based 1:1 blend.
• Add lemon to taste. Start with a little less juice, taste the finished sauce, and add more if you want it sharper.
• Butter stays in. Butter is very low in lactose and works here as is. A lactose-free spread is a fine swap if you prefer.
• Rinse the capers. Draining and rinsing cuts the salt; capers are low-FODMAP at the 2 tbsp used across four servings. Check the Monash app for current tested serving sizes.
• Watch the broth. Most store-bought broths carry onion and garlic. Use homemade onion-and-garlic-free broth or a brand certified low-FODMAP.

Why This Works

• Garlic flavor, no fructans. Garlic-infused oil carries the aroma into the sauce because the fructans that trigger symptoms are not oil-soluble, so they stay out of the oil.
• An onion-free base. The sauce is built on wine, lemon, and low-FODMAP broth instead of onion or garlic bulb, which keeps the flavor foundation gut-friendly.
• A gluten-free dredge. A rice-starch based 1:1 blend replaces wheat flour for the coating, so the browning and the light sauce thickening stay low-FODMAP.
• Lemon and capers hold up. Both are low-FODMAP at the amounts used, so they add acidity and salt without a fructose or polyol load.

Storage

Store leftovers in an airtight container in the fridge for up to 3 days. Reheat gently in a skillet or the microwave with a splash of broth, since the sauce thickens as it sits. Freezing is not ideal here, because the butter sauce can split on thawing, so this dish is best made fresh.

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.