Low FODMAP Chicken & Pesto Pasta Recipe: Dietitian Approved

10 Apr

Plate of low FODMAP chicken and pesto pasta with spinach.

What we love about this high protein, low FODMAP recipe

When you are a beginner on the Low FODMAP diet, finding a quick pasta sauce can be frustrating. Most traditional pestos rely heavily on garlic for that signature punch. This recipe swaps garlic for high-quality garlic-infused oil and fresh basil, ensuring you get a vibrant, mouth-watering meal that is strictly low FODMAP and safe for your gut.

Dietitian Approved: This recipe is from the IBS Coach: FODMAP Diet Plan app. The beginner friendly, complete fodmap plan to feel good again. We highly recommend it.

Under 30 Minutes: Perfect for busy weeknights, this meal comes together in a short time. It’s high-protein, energy-dense, and also gluten-free.

Why it’s an IBS Friendly Recipe

Garlic-Free Pesto: Commercial pestos are a hidden source of fructans. By making your own with Parmesan and basil, you control the ingredients. We use garlic-infused oil to get the aroma without the digestive distress.

Pine Nut Servings: Pine nuts are low FODMAP in servings of up to 15g. By using 60g across 4 people, we stay perfectly within the safe "green" threshold.

Hard Cheese: Many beginners assume dairy is forbidden. However, Parmesan is a hard cheese with negligible lactose levels, making it a safe way to add savory depth and creaminess.

Chicken & Pesto Pasta Low FODMAP Ingredients

Serves: 4

Total Time: 30 minutes

Difficulty: Easy

Step By Step Instructions

1. Add the pine nuts, grated parmesan, fresh basil (including the stalks for extra flavour), 8 tbsp of garlic-infused olive oil, and 1 tsp of salt to a blender. Blend until it forms a smooth, vibrant paste.

2. Chop the chicken breasts into uniform, bite-sized pieces.

3. Add 2 tbsp of olive oil to a non-stick frying pan over medium heat. Add the chicken pieces, season with salt and pepper, and fry for approximately 8 minutes until golden brown and cooked through.

4. Meanwhile, cook your gluten free spaghetti in a large pan of salted boiling water according to the packet instructions.

5. 10 seconds before the pasta is finished, add the fresh spinach directly into the boiling pasta water. Let it wilt, then drain the pasta and spinach together well.

6. Return the pasta and spinach to the pan. Add the cooked chicken and the fresh pesto paste. Toss everything together until the pasta is evenly coated and serve immediately.

For more recipes like this, get the IBS Coach: FODMAP Diet Plan app.

Frequently asked Low FODMAP Questions

Absolutely. Simply remove the chicken. You could also add additional low FODMAP vegetables such as green beans.
Store in an airtight container in the fridge for up to 2 days. Because gluten-free pasta can become brittle when cold, we recommend reheating with a splash of water to loosen the sauce.