Low FODMAP Creamy Lemon Chicken Pasta
Recipe

Low FODMAP Creamy Lemon Chicken Pasta

Published on Friday, February 16, 2024
by
Jessie Hulsey

Low-FODMAP
IBS
Jump to Recipe

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.

[[ recipeID=recipe-8ls4tnumm, title=Low FODMAP Creamy Lemon Chicken Pasta ]]

Comments

Join The Conversation...

Expert Contributor

Jessie Hulsey

RD, LD

Related Content

01/12/24
Low FODMAP Asian Quinoa Bowls Low FODMAP Asian Quinoa Bowls

Low FODMAP Asian Quinoa Bowls

Health & Wellness

Jessie Hulsey

RD, LD

Latest Recipes

06/14/24
Low FODMAP Teriyaki Burger Sliders Low FODMAP Teriyaki Burger Sliders

Low FODMAP Teriyaki Burger Sliders

Low-FODMAP
IBS

Jessie Hulsey

RD, LD

06/07/24
Low FODMAP Loaded Açaí Bowl Low FODMAP Loaded Açaí Bowl

Low FODMAP Loaded Açaí Bowl

Low-FODMAP
Acid Reflux
GERD
IBS

Jessie Hulsey

RD, LD

05/31/24
FODMAP-Friendly Pulled Pork Sliders (Gluten-Free, Instant Pot!) FODMAP-Friendly Pulled Pork Sliders (Gluten-Free, Instant Pot!)

FODMAP-Friendly Pulled Pork Sliders (Gluten-Free, Instant Pot!)

Low-FODMAP
IBS

Taylor Janulewicz

RDN

05/24/24
Low FODMAP Lemon Herb Pasta Salad Low FODMAP Lemon Herb Pasta Salad

Low FODMAP Lemon Herb Pasta Salad

Low-FODMAP
Acid Reflux
GERD
IBS

Jessie Hulsey

RD, LD

Explore More

Low FODMAP Creamy Lemon Chicken Pasta

Creamy Lemon Chicken Pasta is the perfect weeknight meal ready in under 30 minutes. This light Italian option features tender chicken on a bed of lemon cream alfredo pasta!

Servings: 4

Keywords:

  • Prep Time: 10 mins
  • Cook Time: 20 mins
  • Total Time: 30 mins

Ingredients

Instructions

Ingredients

Chicken Pasta Ingredients:

  • 8 oz fettuccine pasta (Low FODMAP-friendly option)
  • 1 lb boneless skinless chicken breast
  • 1 egg
  • 1 tablespoon lactose-free milk
  • ½ cup gluten-free all purpose flour
  • 1/2 teaspoon salt, plus more to salt the water
  • 1/8 teaspoon black pepper
  • 2 tablespoon olive oil

Lemon Cream Sauce:

  • 3 tablespoon fresh lemon juice, from 1 large lemon
  • 2 tablespoon unsalted butter
  • 4 tablespoon Smoke ’N Sanity Cream Base
  • 1 cups hot water
  • 1/2 tsp salt
  • 1/3 cup parmesan cheese
  • 1 Tbsp parsley, optional garnish

Instructions

  1. In a bowl, whisk together the egg and lactose-free milk.
  2. In a separate bowl, combine gluten-free flour, 1/2 teaspoon salt, and black pepper.
  3. Dip each chicken piece into the egg mixture, then coat with the seasoned flour.
  4. Heat olive oil in a pan over medium-high heat. Cook the breaded chicken pieces until golden brown and cooked through. Set aside.
  5. Cook the pasta in a large pot of salted boiling water according to package instructions.
  6. Drain the pasta and set aside.
  7. In the same pan used for the chicken, melt butter.
  8. In a bowl, combine the Smoke ’N Sanity Cream Base, 3 tablespoons lemon juice, hot water, and salt. Pour into the hot pan with butter.
  9. Stir in Parmesan cheese until melted and the sauce is creamy.
  10. Toss the cooked pasta in the lemon cream sauce.
  11. Plate the pasta and add the cooked chicken breast on top. Garnish with parsley if desired. Enjoy!

Nutrition Facts

Serving Size: 1

Serving Per Recipe: 4

Amount Per Serving
Calories 461
% Daily Value*
Total Fat 12.4g 19%
Saturated Fat 5.7g 28%
Trans Fat 0g
Sodium 1247.5mg 51%
Total Carbohydrate 57.9g 19%
Dietary Fiber 2.6g 10%
Sugars 1.6g
Protein 27.3g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Notes

For a crispy texture, ensure the chicken pieces are not overcrowded in the pan during cooking.


Feel free to customize the dish with additional vegetables or herbs to suit your taste preferences.