Sheet-Pan Lemon-Garlic Chicken and Green Bean Breakfast Hash

Start your day with a protein-packed, gut-friendly hash that comes together on a single sheet pan. Bite-sized pieces of chicken thigh and crisp-tender green beans are tossed with garlic-infused oil (a Monash-approved way to get that savory garlic flavor without the FODMAPs found in actual garlic cloves) and bright, fragrant lemon zest, then roasted until golden and caramelized at the edges. A quick fried egg on top adds richness and ties the whole dish together into a satisfying, balanced breakfast. This recipe is designed with the Low-FODMAP Diet in mind, making it a safe and delicious option for anyone managing IBS or other functional gut disorders. By using garlic-infused oil instead of whole garlic and sticking to low-FODMAP vegetables like green beans, this hash delivers bold, savory flavor without the digestive distress that high-FODMAP aromatics can trigger. It's an easy make-ahead option too—roast a double batch and reheat portions throughout the week, adding a freshly fried egg each morning. Whether you're in the elimination phase of the diet or simply looking for a reliable, flavorful breakfast that won't upset your stomach, this sheet-pan hash checks every box: minimal cleanup, big flavor, and plenty of protein to keep you full until lunch.

Ingredients

• 1.5 lbboneless, skinless chicken thighs, diced into 1-inch pieces
• 1 lbgreen beans, trimmed and cut into 1-inch pieces
• 3 tbspGarlic-infused olive oil
• 1 tbsplemon zest, from about 2 lemons
• 2 tbsplemon juice, freshly squeezed
• 1 tspsalt
• 0.5 tspblack pepper
• 0.5 tspsmoked paprika
• 1 tspfresh thyme leaves, optional, plus more for garnish
• 4 largeeggs
• 1 tbspButter or additional garlic-infused oil, for frying eggs; use lactose-free butter if needed
• 1 tbspfresh chives, chopped, for garnish (optional)

Method

1. Preheat the oven to 425°F (220°C) and line a rimmed baking sheet with parchment paper or lightly grease it.
2. Dice the chicken thighs into 1-inch pieces and trim the green beans, cutting them into 1-inch segments.
3. Zest the lemons to get about 1 tablespoon of zest, then juice them to get 2 tablespoons of juice.
4. In a large mixing bowl, combine the diced chicken and green beans with garlic-infused oil, lemon zest, lemon juice, salt, pepper, smoked paprika, and thyme. Toss well to coat evenly.
5. Spread the chicken and green bean mixture in a single layer on the prepared baking sheet.
6. Roast in the preheated oven, stirring once halfway through, until the chicken is cooked through and the green beans are tender with caramelized edges, about 20-22 minutes. 21:00
7. While the hash finishes roasting, heat butter or garlic-infused oil in a nonstick skillet over medium heat.
8. Crack the eggs into the skillet and fry until the whites are set but the yolks remain runny, about 3-4 minutes, seasoning with a pinch of salt and pepper. 4:00
9. Divide the roasted chicken and green bean hash among four plates, top each with a fried egg, and garnish with chopped chives and extra thyme if desired.