This fresh take on chicken paillard makes for a quick and satisfying Mediterranean-inspired meal. Tender boneless chicken breasts are pounded thin, allowing them to cook up tender and juicy in just minutes – easing digestion.

A bright marinade of lemon, olive oil, and chopped herbs like rosemary and thyme infuses the chicken with flavor, using gentle ingredients in moderate amounts to avoid common triggers.

A bed of crisp baby greens like spinach or spring mix, topped with halved cherry tomatoes, provides fibrous carbohydrates to promote regularity while focusing on easily digested lettuces.

To prepare, the chicken is flattened for even cooking and maximum marinade absorption. This increases surface area so the mild poultry remains gentle on the gut when pan-seared to juicy perfection.

Enjoy the herbed chicken hot off the pan or pack for easy, digestive-friendly lunches. The simple preparation of this Herbed Chicken Paillard recipe for IBS methods aims to nourish both body and belly for those needing gentle yet satisfying fare.


  • 4 (6 oz) boneless, skinless chicken breasts
  • 1 tbsp olive oil
  • 1 tbsp lemon juice
  • 1 garlic clove, minced
  • 1 shallot, finely diced
  • 2 tbsp fresh herbs (rosemary, parsley, thyme), chopped
  • Salt and pepper to taste

For the salad

  • 4 cups baby spinach or spring mix lettuce
  • 1/4 cup cherry tomatoes, halved
  • Lemon wedges


  1. Pound each chicken breast between parchment paper until about 1/4 inch thick. Place chicken in a dish and set aside.
  2. In a small bowl, whisk together olive oil, lemon juice, garlic, shallot, and fresh herbs. Season with salt and pepper. Pour marinade over chicken and marinate for 15-30 minutes.
  3. Heat a grill pan or skillet over medium-high heat and coat with olive oil. Cook chicken for 2-3 minutes per side, until opaque and cooked through.
  4. To serve, divide salad greens between plates. Top with grilled chicken paillard and cherry tomatoes. Serve with lemon wedges for squeezing over.
Herbed Chicken Paillard recipe for IBS

Benefits of Herbed Chicken Paillard recipe for IBS

This light yet satisfying recipe provides several digestive health advantages. Chicken is a mild protein that is more easily tolerated by those with gastrointestinal issues compared to beef or pork. As an excellent source of high-quality protein, it supports recovery of the intestinal barrier and gastrointestinal muscle function that are disrupted in IBS[1].

The preparation method of pounding the chicken breasts thin helps increase surface area for quick, gentle cooking. This prevents over-drying or making the chicken tough to digest. Paillarding the chicken also results in small, easily chewable pieces that require minimal effort for the digestive system to break down[2].

The fresh herb marinade and a squeeze of lemon juice add flavor without large quantities of problematic FODMAPs or ingredients like garlic and onions that are known IBS triggers for many. According to research, small amounts of these allium vegetables can be tolerated on a low FODMAP diet[3]. The Mediterranean-style olive oil in the recipe also delivers anti-inflammatory fatty acids to help soothe gut inflammation and discomfort.

Pairing the herbed chicken paillard with a salad of baby greens provides fibrous carbohydrates to promote regular bowel movements. However, the Herbed Chicken Paillard recipe for IBS focuses on easily digestible lettuce rather than fruits or cruciferous and root vegetables which can cause gas or bloating in sensitive individuals[4]. Overall, this balanced meal aims to alleviate IBS symptoms through gentle nutrition.

Easing IBS Symptoms Through an All-Meat Diet

Following a diet consisting solely of meat may help relieve common irritable bowel syndrome issues like stomach pains and bloating. By omitting plants and focusing on easily digestible proteins from animals, the digestive tract is given time to heal. Learn more about how this restrictive diet works and if it could help improve your sensitive gastrointestinal health.

More Poultry Dishes Designed for Delicate Digestions

If you enjoyed this Herbed Chicken Paillar recipe for IBS, check out additional bird-based meals created with sensitivity in mind. Baked chicken tends to be gentle and satisfying to eat. View recipes such as Lemon Roasted Chicken and Chicken Noodle Soup for simple options formulated to minimize discomfort.

Additional Recipes to Support Digestive Wellness

From Southwestern salad to smoothies, discover more meal ideas aimed at reducing abdominal troubles. Even slight shifts to your diet may significantly boost your digestive comfort. Browse extra recipes customized for your particular IBS requirements to gain further control over your gut health through carefully selected whole foods.

Recipe Sources

I would like to thank the following sources for their recipe contributions that inspired and informed my creation of this Herbed Chicken Paillard dish for IBS:

Allrecipes – Their classic Chicken Paillard recipe provided the foundation for the preparation and cooking method used in this recipe. The thorough instructions and helpful tips guided my adaptation to digestive health needs.

BBC Good Food – Their take on Paillard of Chicken with Lemon & Herbs offered additional ideas for seasoning the chicken in a gut-friendly manner. The use of fresh lemon, olive oil and herbs demonstrated how to add flavor without common triggers.

I hope that this Herbed Chicken Paillard recipe for IBS provides a light yet satisfying meal option. I’m grateful to the sources that inspired me to create a dish aligning flavor and function for optimal gut health and enjoyment. Bon appétit!

Reference Studies

[1] Marangoni, Franca et al. “Role of poultry meat in a balanced diet aimed at maintaining health and wellbeing: an Italian consensus document.” Food & nutrition research vol. 59 27606. 9 Jun. 2015.

[2] Bi, Jicai et al. “Effects of different cooking methods on volatile flavor compounds of chicken breast.” Journal of food biochemistry, e13770. 12 Jul. 2021.

[3] Melchior, Chloé et al. “Fructose and Irritable Bowel Syndrome.” Nutrition Research Reviews 33.2 (2020): 235–243. Web.

[4] El-Salhy, Magdy et al. “Dietary fiber in irritable bowel syndrome (Review).” International journal of molecular medicine vol. 40,3 (2017): 607-613.

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