Low FODMAP Mediterranean Chicken Bowls
Recipe

Low FODMAP Mediterranean Chicken Bowls

Published on Saturday, July 22, 2023
by
Kari Tallent

Low-FODMAP
IBS
Jump to Recipe

There is something special about grilling food in the summertime.

With temperatures rising and more time spent in backyards, sprinklers are on, and you are probably firing up the grill and ready to have a delicious meal to tie it all together.

While burgers and hotdogs are great for BBQs, why not change it up and make something healthy and gut-friendly!? This Mediterranean chicken bowl is a great option that hits all the targets with taste, crunch, and FODMAP-friendly ingredients. 

I love Mediterranean food and the savory, robust flavors that dance on my taste buds. 

Eating this food brings me so much joy, but many dishes use garlic, onion, and other high FODMAP ingredients. While these are not my specific trigger foods, they can be for many people who suffer from GI disorders.

With this recipe, I wanted to experiment with some new Low FODMAP seasonings. Smoke ‘N Sanity has an entire line of Low FODMAP seasonings, sauces, and marinades that allow people living with IBS/IBD an opportunity to have still those familiar flavors they love so much. With these products, you won’t have to miss out on ingredients you have had to eliminate.

For this recipe, I chose to keep it simple with ingredients that can be swapped out. 

I marinated the chicken in balsamic vinegar, which is Low FODMAP already. Since it is an acid, you do not want to soak the chicken for longer than 4 hours as it will begin to break down the structure of the meat. Vinegar does help remove the gooey, fatty residue and will help tenderize the chicken breast making it more susceptible to flavor and coating, and can expedite the cooking process.  

Want to make this recipe using the Low FODMAP seasonings from Smoke ‘N Sanity?! Head to the SnS website and use the coupon code SNSRD15 for 15% off any of their products!

[[ recipeID=recipe-8ljlpymd8, title=Low FODMAP Mediterranean Chicken Bowls ]]

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Kari Tallent

MA, RD

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Low FODMAP Mediterranean Chicken Bowls

Servings: 6

Keywords:

  • Prep Time: 25 mins
  • Cook Time: 10 mins
  • Total Time: 35 mins

Ingredients

Instructions

Ingredients

  • 3 heads - Romaine Lettuce
  • 1 pint - Grape Tomatoes
  • 6 - Baby Cucumbers
  • 1 TBSP - Halved Kalamata Olives
  • 3 cups - Brown Rice
  • ½ cup - Shredded Mozzarella
  • 2 cans - Chickpeas (can puree for hummus)
  • 2 lbs. - Chicken Tenderloins
  • ½ cup - Smoke ‘N Sanity Low FODMAP Garlic Parmesan Seasoning
  • ¾ - 1 cup - Balsamic Vinegar

Instructions

  1. Place chicken in a gallon-size bag with ¾ -1 cup balsamic vinegar and let marinate no longer than 4 hrs.
  2. Turn on the grill and allow it to heat to the appropriate cooking temperature.
  3. Wash and prep all veggies; each bowl should have a bed of ½ a head of romaine. Half or quarter your cucumbers and tomatoes.
  4. In a large pot, cook brown rice according to the instructions on the bag or box. For ease and convenience, I use the 90s rice that heats in the microwave (2 pouches yields enough for this recipe).
  5. Once the grill is at temperature, place chicken tenderloins evenly spaced. Use the Smoke ‘N Sanity Low FODMAP Garlic Parmesan seasoning and dust on each side of the tenderloin. Due to the smaller size, be mindful of cooking time being shorter. Each side should only take 3-5 min.
  6. Open and rinse chickpeas. If you would like to mash or puree that is up to you.
  7. Once the rice is cooked, take the remaining Smoke ‘N Sanity Low FODMAP Garlic Parmesan seasoning and coat the rice (this can also be added if rice is made in a steamer or on the stovetop).
  8. You can build your bowls once the chicken and rice are cooked, and all vegetables are prepped.
  9. Start with a base of romaine lettuce, then add ½ cup seasoned brown rice, ½ cup chickpeas, and 2-3 chicken tenderloins, with mozzarella, tomatoes, cucumber, and olives as desired. Drizzle balsamic vinegar on top.
  10. Serve and Enjoy!!

Nutrition Facts

Serving Size: 1

Serving Per Recipe: 6

Amount Per Serving
Calories 404
% Daily Value*
Total Fat 14g 21%
Saturated Fat 4g 20%
Trans Fat 0g
Sodium 1021mg 42%
Total Carbohydrate 47g 15%
Dietary Fiber 9g 36%
Sugars 4g
Protein 37g

* 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

You can adjust the ingredients based on your preferences.


You can add other FODMAP-friendly toppings or replace the Romaine with Spinach.


For the Vegetarian option, substitute the chicken with other plant-based protein, or omit it. 


Nutrition facts may vary based on ingredient changes.