Grilled Lemon-Thyme Chicken and Carrot Sheet-Pan Dinner with Tahini Drizzle

This low-FODMAP sheet-pan dinner brings together juicy bone-in chicken thighs and sweet roasted carrots, infused with bright lemon and fragrant thyme. Everything cooks on a single pan under high heat, allowing the chicken skin to crisp while the carrots caramelize at the edges. A simple garlic-free, onion-free seasoning blend of smoked paprika, thyme, and lemon zest keeps the flavor bold without triggering FODMAP sensitivities. The finishing touch is a silky tahini drizzle, thinned with lemon juice and water instead of dairy or garlic, delivering a nutty, creamy richness that ties the dish together. This recipe is naturally gluten-free and dairy-free, and uses only low-FODMAP-certified vegetables and seasonings, making it an ideal dinner for anyone managing IBS symptoms during the elimination phase or beyond. Perfect for a weeknight, this dinner requires minimal cleanup thanks to the one-pan method, while still delivering restaurant-quality Mediterranean flavor. Serve it with a side of steamed rice or quinoa to round out a satisfying, gut-friendly meal.</long_description> <parameter name="meta_description">Low-FODMAP sheet-pan chicken and carrots with lemon, thyme, and creamy tahini drizzle. A bold, dairy-free Mediterranean dinner, easy cleanup.

Ingredients

• 8 piecesbone-in, skin-on chicken thighs, about 3 lbs total
• 5 largecarrots, peeled and sliced into 1/2-inch rounds
• 4 tbspolive oil
• 2 wholelemon, one zested and juiced, one sliced into rounds
• 2 tbspfresh thyme, leaves picked, plus extra sprigs for garnish
• 1 tspsmoked paprika
• 1.5 tspsalt
• 0.5 tspblack pepper
• 3 tbsptahini
• 3 tbspwater, to thin the tahini drizzle, more as needed
• 1 tspGarlic-infused olive oil, optional, for low-FODMAP garlic flavor in the drizzle
• 2 tbspfresh parsley, chopped, for garnish

Method

1. Preheat the oven to 425°F (220°C). Line a rimmed baking sheet with foil or parchment for easy cleanup.
2. In a mixing bowl, toss the sliced carrots with 2 tablespoons of olive oil, half the lemon zest, half the thyme leaves, smoked paprika, half the salt, and half the pepper until evenly coated.
3. Spread the seasoned carrots in a single layer across the baking sheet, leaving room for the chicken.
4. Pat the chicken thighs dry and place them in the same mixing bowl. Drizzle with the remaining olive oil, lemon zest, lemon juice, thyme leaves, salt, and pepper, then rub to coat evenly, including under the skin if possible.
5. Nestle the chicken thighs, skin-side up, among the carrots on the baking sheet. Tuck the lemon slices around the chicken and carrots.
6. Roast in the preheated oven until the chicken skin is golden and crisp, the internal temperature reaches 165°F (74°C), and the carrots are tender. 40:00
7. While the chicken roasts, whisk together the tahini, water, remaining lemon juice, and garlic-infused olive oil in a small bowl until smooth and pourable, adding more water a teaspoon at a time if needed to reach a drizzle consistency.
8. Remove the sheet pan from the oven and let the chicken rest for 5 minutes. 5:00
9. Drizzle the tahini sauce generously over the chicken and carrots, garnish with chopped parsley and extra thyme sprigs, and serve warm.