Low FODMAP Creamy Lemon Chicken Pasta

RECIPE Low-FODMAP, IBS
Published on Friday, February 16, 2024 by Jessie Hulsey

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Light on FODMAPs and heavy on flavor, our Creamy Lemon Chicken Pasta will be your go-to Italian favorite. 

Navigating pasta dishes can be challenging for those adhering to a Low FODMAP diet. Most traditional pasta recipes often feature high FODMAP ingredients like wheat-based noodles and garlic or onion-infused sauces, making them less than ideal for individuals with sensitive digestive systems. 

To create this delicious Low FODMAP lemon chicken pasta, you will need tender chicken breast, gluten-free pasta (ensure it contains no high FODMAP ingredients like wheat or onion derivatives), fresh lemon for a zesty kick, and olive oil for a touch of richness. 

Pasta Galore

When venturing into the world of Low FODMAP pasta, the choice of noodles becomes a critical factor in ensuring a stomach-friendly meal. Traditional wheat-based pasta is high in FODMAPs, specifically fructans, which can trigger digestive discomfort. Opting for gluten-free pasta made from rice, brown rice, or quinoa provides a suitable alternative, as these grains are generally low in FODMAPs. Additionally, scanning ingredient labels for hidden high FODMAP additives, such as onion or garlic powder, is essential. Exploring pasta options crafted from alternative flours like rice flour or chickpea flour offers a broader spectrum of Low FODMAP choices, allowing you to indulge in pasta dishes without compromising digestive well-being.

Tips For the Perfect Pasta

Mastering the art of cooking with alternative kinds of pasta can be a challenge, but with a few tips, you can prevent your pasta from turning into a sticky mess. First, ensure you are using enough water to cook the pasta in. The more water you incorporate, the less starchy and sticky your pasta will become. Don’t forget to salt your water, which adds much-needed flavor to the pasta!

Contrary to a common misconception, there's no need to add oil to the water to prevent pasta from sticking together; save the oil and toss it through the cooked pasta if desired afterward. Lastly, continuous stirring is critical to preventing the pasta from sticking together. Continue occasional stirring throughout the cooking process for optimal results!

Easy Storage Tips

Preparing meals in advance? This lemon chicken pasta is perfect for meal prepping. Store it in airtight containers and refrigerate for up to three days. When reheating, use a microwave or stovetop, adding a splash of water to maintain the pasta's moisture. However, be cautious not to overheat, as this can result in a loss of texture and flavor! 

Serving Suggestions

Enhance your dining experience with these serving suggestions that add a touch of variety and complement the dish's flavors. Consider pairing this zesty pasta with a crisp green salad, providing a refreshing contrast to the savory aspects of the chicken and lemon. For those looking to go full Italian, pair your meal with a glass of your favorite white wine, which is Low FODMAP safe. Customize your pasta by incorporating additional vegetables like spinach or broccoli for bursts of freshness and vibrant colors.

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