Low FODMAP Red Wine Chicken or Steak Marinade Recipe

Store-bought marinades are very convenient, however, they all contain garlic and/or onion, which are a big issue when on the low FODMAP diet. Don’t even bother trying to find one… I have searched high and low and have found nothing. However, it’s very, very easy to make your own. Had I known this years ago, I could have saved a lot of money… not to mention a lot of pain!

Low FODMAP Red Wine Marinade

Low FODMAP Red Wine Chicken or Steak Marinade Recipe


  • 2 Tablespoons Olive Oil (Garlic Infused Olive Oil adds a great flavor)
  • 2 Tablespoons Red Wine Vinegar
  • 2 Tablespoons Fresh Chives, Diced
  • 1/2 teaspoon Salt
  • 1/2 teaspoon Pepper
  • 1/4 teaspoon Gluten Free Asafoetida Powder (Garlic & Onion Replacement)
  • 1/4 teaspoon Dried Parsley
  • 1/4 teaspoon Dried Paprika
  • 1/4 teaspoon Dried Basil
  • 1/4 teaspoon Sugar (optional – I don’t use it because I like things a little tart.)


  1. Put all ingredients into a small tupperware container.
  2. Close tupperware and shake vigorously.
  3. In a Ziploc bag, add raw meat of your choice and add marinade.
  4. Ensure marinade completely cover raw meat.
  5. Remove excess air and seal tightly
  6. Chill for 4-5 hours.
  7. Cook meat as you wish. On a grill is perfect for summer!
  8. Discard any unused portion.

Makes enough for 2 large chicken breasts or 2 large steaks.


  • Please feel free to modify as you wish, I like things a little spicy and tart, so if this is not your tastes, please scale back on the spices.
  • Crushed Red Pepper Flakes can be added to give it a little more spice.

Like this recipe? Let me know what you think and explore more low FODMAP recipes.