Dairy-Free & Low FODMAP Marry Me Chicken Orzo: Creamy, Indulgent, and Gut-Friendly

Marry Me Chicken has taken the internet by storm as a creamy, indulgent dish that’s said to be so good it might just inspire a marriage proposal. But what if you’re following a dairy-free and Low FODMAP diet? Enter Dairy-Free Marry Me Chicken Orzo — a flavorful, creamy, and satisfying twist on the classic dish that’s perfect for those with dietary sensitivities. Whether you’re making it for a date night or a comforting family dinner, this recipe checks all the boxes: easy, delicious, and gut-friendly.

Why You’ll Love Marry Me Chicken Orzo

Traditional Marry Me Chicken relies on heavy cream and Parmesan cheese for its rich, creamy texture. However, those ingredients are off the table if you avoid dairy or follow a Low FODMAP diet. This version swaps in full-fat coconut milk and nutritional yeast to mimic that decadent flavor profile without sacrificing taste or gut health. Paired with tender chicken breasts, savory sundried tomatoes, and perfectly cooked orzo, it’s a dish you’ll want to make on repeat.

What Makes It Low FODMAP?

• Chicken Breasts: A budget-friendly protein that’s naturally Low FODMAP and easy to cook to an internal temperature of 165°F using a meat thermometer.

• Full-Fat Coconut Milk: Provides the creamy sauce without dairy. Avoid reduced-fat coconut milk for the best taste.

• Orzo: Gluten-free orzo ensures this dish stays Low FODMAP and works perfectly with the creamy sun-dried tomato sauce.

• Sun-Dried Tomatoes: Use oil-packed sun-dried tomatoes, drained well, for tons of flavor in small FODMAP-friendly portions.

• Nutritional Yeast: A cheesy flavor without dairy, ideal for a dairy-free version of the original recipe.

• Herbs and Spices: Italian seasoning, paprika, salt, and black pepper add flavor without triggering symptoms.

Substitutions and Variations

• Swap the chicken breast with boneless, skinless chicken thighs for a richer flavor.

• If you’re not a fan of coconut, substitute with a mix of chicken broth and a thickening agent like arrowroot starch. Alternatively, dairy-free cream alternatives made from oat milk can work, too.

• Don’t have nutritional yeast? Vegan Parmesan or even a cheesy-flavored seasoning blend can replace it for a similar flavor.

• Substitute roasted red peppers for sun-dried tomatoes for a milder, sweeter flavor. Chopped cherry tomatoes and fresh basil can also add a fresh twist.

• If orzo isn’t available, try cauliflower rice, gluten-free fusilli, or even cooked quinoa for a unique variation.

Tips for Success

• Chop and measure all ingredients before you begin cooking. This will help the cooking process flow smoothly, especially for a one-pot meal.

• When you add the orzo and broth, stir frequently to prevent sticking and ensure the orzo cooks evenly. Keep the heat at a gentle simmer.

• Lower the heat to medium-low before adding the full-fat coconut milk and fresh spinach. This prevents the sauce from separating and keeps the baby spinach vibrant.

• After stirring in the nutritional yeast, taste the dish and adjust the seasoning with sea salt, black pepper, or a pinch of red pepper flakes for extra flavor.

Serving Suggestions

Pair this delicious chicken pasta recipe with sautéed asparagus or roasted green beans for a complete meal. For additional Low FODMAP recipe inspiration, pair this dish with our Berry Salad or serve alongside Gluten-Free Irish Soda Bread. Leftovers can be stored in an airtight container and reheated with a splash of chicken stock to maintain the creamy consistency.

FAQs

What can I use instead of coconut milk in dairy-free Marry Me Chicken?

If you’re not a fan of coconut milk, try using unsweetened almond milk or a blend of chicken stock and a thickening agent like arrowroot starch. These options maintain a creamy texture without adding dairy.

How do I keep the orzo from sticking to the pan?

Stir the orzo frequently while it cooks in the broth, keeping the heat at a gentle simmer. This prevents sticking and ensures even cooking.

Can I make this recipe gluten-free?

Yes! Use gluten-free orzo or substitute with alternatives like cauliflower rice, quinoa, or gluten-free fusilli to make the dish gluten-free.

Can I freeze leftovers?

This dish can be frozen in an airtight container for up to three months. To revive the creamy sauce, gently heat it on the stovetop with a splash of broth or coconut milk.

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