Servings: 8Prep: 5 minsCook: 15 minsTotal: 20 mins
A Comfort Food That Fits Multiple Diets
If you love spinach artichoke dip (and honestly…who doesn’t?), you’re going to love this spinach, artichoke, and chicken pasta.
This recipe had been on my list for at least five years, and for some reason, I just never got around to making it. After finally trying it, I can confidently say—that was a mistake. This pasta is incredibly delicious, and my whole family of five immediately added it to our regular rotation.
What makes it even better is that, with a few simple adjustments, it can accommodate a variety of dietary needs, including Low FODMAP and GERD-friendly approaches.
Making It Work for Low FODMAP and IBS
For those following a Low FODMAP diet, a few thoughtful swaps make this dish much easier to tolerate.
Using gluten-free pasta helps avoid excess fructans, while lactose-free milk maintains a creamy texture without triggering symptoms of lactose intolerance. Skipping ingredients like garlic powder and black pepper can also help reduce potential triggers, especially during the elimination phase.
With these adjustments, you still get that rich, comforting flavor—just in a way that’s more supportive of digestive health.
A GERD-Friendly Approach Without Sacrificing Flavor
If you’re managing acid reflux or GERD, this dish can also be easily adapted.
Fat content is often a major trigger for reflux symptoms, so using skim milk insteadof higher-fat options can help lighten the dish while keeping it creamy. Garlic powder is another ingredient that may need to be adjusted depending on your personal tolerance.
The goal here isn’t to strip the dish down—it’s to make small changes that keep it enjoyable without increasing discomfort.
A True Crowd-Pleaser
This is one of those meals that feels a little elevated but is still incredibly approachable.
I served a large pan of this pasta to my in-laws, my kids, and my husband, along with a simple salad and fresh bread, and it was a hit. Almost everyone at the table went back for seconds—which, if you’re feeding a group, is always a good sign.
It’s creamy, comforting, and satisfying in a way that feels a little indulgent without being overly heavy when prepared with the right modifications.
Perfect for Meal Prep and Leftovers
Another major win with this recipe is how well it holds up.
I made it ahead of time and reheated it about five hours later, and it was just as good as when it was first made. That makes it a great option for:
- Busy weeknights
- Meal prep
- Leftovers the next day
Having a dish like this on hand can make sticking to a GERD- or IBS-friendly approach feel much more manageable.
Quick Enough for Weeknights, Special Enough for Date Night
One of my favorite things about this recipe is how quickly it comes together.
It’s ready in about 20 minutes, which makes it realistic for a weeknight dinner—but it also feels special enough to serve for something like a cozy date night at home. Think: fireplace, comfortable setting, and a meal that feels just a little more elevated without requiring a ton of effort.
Final Thoughts
This spinach, artichoke, and chicken pasta is a great example of how comfort food can still fit into a digestive-friendly lifestyle.
With a few simple adjustments, it becomes a recipe that works for multiple needs—whether you’re managing IBS, GERD, or just looking for something that feels good to eat and share.
And if your family is anything like mine, don’t be surprised if it quickly becomes a regular in your rotation too.
FAQs
Can spinach artichoke chicken pasta be Low FODMAP?
Yes. By using gluten-free pasta and lactose-free milk, and by limiting or omitting ingredients such as garlic powder, this recipe can be adapted to fit the Low FODMAP diet. As with all Low FODMAP recipes, portion size and individual tolerance are important.
Is this recipe suitable for people with GERD?
It can be. Choosing skim or low-fat milk and avoiding ingredients that commonly trigger reflux, such as garlic or black pepper (if they bother you), can make this dish more GERD-friendly. Since trigger foods vary from person to person, adjust the recipe based on your own symptoms.
Can I make this recipe ahead of time?
Yes. This pasta reheats well, making it a great option for meal prep or busy weeknights. Store leftovers in an airtight container in the refrigerator and reheat gently to help maintain the creamy texture.
Can I use rotisserie chicken in this recipe?
Absolutely. Plain rotisserie chicken is a convenient shortcut that works well in this dish. If you're following a Low FODMAP or GERD-friendly diet, check the ingredient label for added garlic, onion, or other seasonings that may not fit your dietary needs.
Gluten-Free Spinach, Artichoke & Chicken Pasta
This creamy spinach, artichoke, and chicken pasta delivers all the flavors of classic spinach artichoke dip in a satisfying weeknight meal. With a few simple ingredient swaps, it's easy to adapt for Low FODMAP and GERD-friendly eating without sacrificing comfort or flavor.
Servings: 8 servingsPrep: 5 minsCook: 15 minsTotal: 20 minsDifficulty: Medium
ItalianDinnerGERD-friendlyIBS-friendly recipes
Ingredients
16 ounce box of gluten-free pasta
1 tablespoon olive oil
1 lb. boneless, skinless chicken breasts- cut into small chunks
10 ounce bag of baby spinach, chopped
1 1/2 cups lactose-free milk
8 ounce package of Neufchatel cream cheese
1 cup Parmesan cheese, shredded
14 ounce jar of canned artichoke hearts, diced
Optional Ingredients
2 teaspoons garlic powder
1 teaspoon black pepper
Instructions
1
Cook the pasta according to the package directions. Drain, reserving ¼ cup of the pasta water.
2
Heat olive oil in a skillet over medium-high heat. Cook the chicken for 4–5 minutes, until browned and cooked through.
3
Wilt the spinach with 1 tablespoon water over medium heat for 2 minutes. Remove from the skillet and set aside.
4
Whisk together the milk, cream cheese, Parmesan, and optional garlic and pepper until smooth and thickened, about 2–3 minutes.
5
Stir the spinach, artichokes, pasta, chicken, and reserved pasta water into the sauce until evenly combined.
6
Serve warm. Refrigerate leftovers and reheat in the microwave.
Nutrition Facts
Per serving
Calories
489
489
Fat
17.3g
17.3g
Carbs
54.5g
54.5g
Protein
30.0g
30.0g
Fiber
5.0g
5.0g
Sodium
368.0mg
368.0mg
Sugars
3.5g
3.5g
Sat. Fat
7.7g
7.7g
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Comments
Food Guides
05/20/2022 at 06:04 PM
Awesome! Let us know how it turns out!
Mercedes
05/11/2022 at 10:17 AM
I just wanted to add a comment to say that for people following a low fodmap diet you could use garlic oil in place of the regular olive oil! That way you get the flavor but not the irritant. I can’t wait to try this tomorrow! :)
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