Sheet Pan Fajitas

These low-FODMAP sheet pan fajitas roast chicken and bell peppers with garlic-infused oil and a scratch spice blend, so you get the flavor of onion and garlic without the fructans.

Prep 15 min

Cook 20 min

Serves 4

Gluten-freeDairy-free

Ingredients

• 1.5 lb (680g) boneless skinless chicken breasts or thighs, sliced into 1/2-inch strips
• 3 tbsp garlic-infused olive oil, divided
• 2 medium red bell peppers, seeded and sliced (red capsicum is tested low FODMAP at 43g per serve, so keep to about half a pepper per person and check the Monash app for current serving sizes)
• 1 medium green bell pepper, seeded and sliced
• Green tops of 5 scallions (spring onions), sliced (green part only, no white bulb)
• 2 tsp ground cumin
• 2 tsp paprika, plain (smoked or sweet; read the label to confirm no onion or garlic powder)
• 1 tsp dried oregano
• 1/2 tsp fine salt
• 1/4 tsp black pepper
• 1/8 tsp cayenne (optional)
• 1 lime, juiced (about 2 tbsp)
• 8 corn tortillas, warmed (gluten-free; keep to 2 to 3 per serve)

Optional toppings:

• Fresh cilantro, chopped
• Avocado, about 30g (2 tbsp mashed) per serving
• Grated cheddar or another hard, aged cheese
• Lactose-free sour cream
• Lime wedges

Instructions

Prep and season

1. Preheat the oven to 425F (220C). Line a large rimmed sheet pan with parchment.
2. In a large bowl, toss the chicken strips with 2 tbsp of the garlic-infused oil, the cumin, paprika, oregano, salt, black pepper, and cayenne until evenly coated.
3. Add the sliced bell peppers and the remaining 1 tbsp oil to the bowl and toss so the peppers pick up the spices.

Roast

1. Spread the chicken and peppers in a single layer on the sheet pan. Do not crowd them, or they will steam instead of char. Use two pans if needed.
2. Roast for 18 to 22 minutes, tossing once at the halfway point, until the peppers are tender with browned edges and the chicken reaches 165F (74C) on an instant-read thermometer.
3. Scatter the scallion greens over the pan for the last 3 minutes of roasting.

Finish and serve

1. Squeeze the lime juice over the hot pan and toss to combine.
2. Warm the corn tortillas in a dry skillet or wrapped in foil in the oven. Fill each with chicken and peppers and add your toppings.

Tips & Substitutions

• Swap the protein. Sliced steak, pork tenderloin, or firm tofu work in place of chicken. Adjust the roast time and cook to the USDA safe temperature for whatever you use.
• Keep it dairy-free. The filling has no dairy, so skip the cheese and sour cream, or use a hard aged cheese and lactose-free sour cream for lower-lactose toppings.
• Watch the paprika and any pre-mixed blends. Store-bought fajita or taco seasoning almost always hides onion and garlic powder. Building the blend from single spices keeps it low FODMAP.
• Mind the bell pepper portions. Red capsicum is tested at 43g per serve and green capsicum has a larger tested serve, so a mix of colors gives you more volume while staying in range. Check the Monash app for the current numbers.
• Choose your wrap. Corn tortillas are the simple gluten-free option here. If you prefer a soft wrap, use a certified gluten-free tortilla and check that it does not list inulin or chicory root.
• Add heat carefully. Plain cayenne or a pinch of chili powder made from only chilies is fine. Skip chili blends that include onion or garlic.

Why This Works

• Garlic flavor without the fructans. Fructans are not oil-soluble, so garlic-infused oil carries the aroma into the dish while the fructans stay behind in the discarded solids.
• Onion character from green tops. The green parts of scallions are low in fructans, unlike the white bulb, so they add a mild onion note safely.
• Single spices, no hidden triggers. Cumin, paprika, oregano, and cayenne are each low FODMAP on their own, which lets you season generously without the onion and garlic that packaged blends rely on.
• Portioned peppers and tortillas. Slicing a mix of pepper colors and capping tortillas at 2 to 3 per serve keeps the fructose and grain load within tested low-FODMAP amounts.

Storage

Refrigerate the cooled chicken and peppers in an airtight container for up to 3 to 4 days. Reheat in a hot skillet or a 350F (175C) oven until the chicken is steaming hot. The filling freezes well for up to 2 months; thaw overnight in the fridge before reheating. Store tortillas separately and warm them 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.