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.
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
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.
A GERD-Friendly Approach Without Sacrificing Flavor
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
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
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
Quick Enough for Weeknights, Special Enough for Date Night
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
Gluten-Free Spinach, Artichoke & Chicken Pasta
Ingredients
16 oz. 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
Boil a large pot of water and cook pasta according to instructions. Drain pasta but save 1/4 cup of pasta water for later.
Meanwhile, in a skillet, heat olive oil on medium-high heat and add in chicken. Cook for about 4-5 minutes until chicken is cooked through and browned.
In another large skillet, wilt chopped spinach for 2 minutes on medium heat with a tablespoon of water. Remove spinach from pan and set aside.
In the skillet, add milk, cream cheese, parmesan and if desired, garlic and pepper. Cook for about 2-3 minutes to melt parmesan and thicken sauce while whisking constantly.
Add the spinach, artichokes, pasta, chicken and pasta water into the sauce and stir well.
Serve Immediately. Reheats well in microwave.
Nutrition Facts
Per serving
489
17.3g
54.5g
30.0g
5.0g
368.0mg
3.5g
7.7g
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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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