Easy Low-FODMAP Sheet Pan Caprese Chicken; Gluten-free

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Low-FODMAP Sheet Pan Caprese Chicken.  The perfect chicken dinner for any night of the week.

It is EASY.

It is DELICIOUS.

I am certain your whole family will LOVE it.

Low-FODMAP Sheet Pan Caprese Chicken has all the gorgeous flavors of a Caprese salad, but with the added protein of chicken.

Everything you love about a Caprese salad is in there:

  • Rich and earthy balsamic reduction
  • Creamy and salty mozzarella
  • Juicy and tangy tomatoes
  • Aromatic and tender basil

Just talking about it makes my mouth water… did I mention how easy it was!?

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Check out over 400 more low-FODMAP recipes on the blog! IBS-friendly.

Be healthy and happy,

Rachel Pauls, MD

P.S.  Check out my new COOKBOOK for over 100 low-FODMAP recipes, low-FODMAP Meal Plan, FODMAP Tips and everything you need!!  It’s the BEST!

the low-fodmap IBS solution

Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients (*based on FODMAP data at time of posting)

Serves: 6

Prep time: 10 min

Cook + Bake time: 20-25 min

Total time: 30-35 min

Bake 400 F

Ingredients

  • 2 tablespoons olive oil; divided
    • If you love garlic, then substitute garlic infused oil
    • Infused oils have the flavor but not the FODMAPs as the carbohydrates are not released into an oil!
  • 1 tablespoon low-FODMAP Happy Spices Italian seasoning
  • 1 teaspoon Kosher salt, plus to taste
  • 1 teaspoon freshly ground black pepper, plus to taste
  • 2-3 large tomatoes, sliced into about 6-12 pieces
    • FODMAPs are not detected in common tomatoes.  If you use Roma tomatoes, then 75g is one low-FODMAP serving
    • If you like more tomato, then you may want to add an additional slice
  • 6 boneless, skinless chicken breasts (24-32 ounces)
    • I sliced 3 thick breasts horizontally into 1/2 using a sharp knife
    • You want these to be uniformly thick so they cook at the same time
  • 1/4 cup balsamic vinegar
    • 1 tablespoon is one low-FODMAP serving
  • About 3/4 pound (12 ounces) fresh mozzarella, sliced into 6-12 large rounds
    • This is about 300 g, and the maximum listed low-FODMAP serving size for mozzarella on the Monash app is 630 g
      • Limit your serving if you have trouble tolerating high amounts of fat
    • Cheese naturally contains low amounts of lactose per serving
  • 6-8 fresh basil leaves, torn

For serving (optional):

  • 3-4 cups torn baby arugula
    • Only trace FODMAPs are found in arugula
  • Crusty low-FODMAP, gluten-free bread
    • Try my low-FODMAP Maple Egg Bread, or if you tolerate gluten, some sourdough breads that have been fermented 24 hours are often low in FODMAPs!
  • And/or your favorite low-FODMAP, GF Pasta

Directions

  • Preheat the oven to 400 degrees F and place rack in the center of oven
  • Place the chicken breasts in a large bowl
  • Add oil or infused oil, low-FODMAP Italian seasoning, salt, and pepper to the chicken and rub the seasoning and oil over the breasts
  • Lay the chicken breasts on the sheet pan, and drizzle the chicken with the remaining tablespoon of oil
  • Place in oven to bake for 15 minutes
  • While this is baking, place your balsamic vinegar in a small saucepan and bring to a boil over medium-high heat
  • Lower the heat to medium, and simmer until the vinegar has reduced by half, about 5 minutes, stirring occasionally
  • Remove from heat and set aside for now
  • After 15 minutes, remove chicken from oven
  • Top each piece of chicken with 1-2 slices of mozzarella and 1-2 slices of tomato, then put back in oven for about 5-10 minutes
    • Chicken is done when the internal temperature is 165 degrees F
    • You don’t want to overbake it, or it will become dry
  • When chicken is cooked and cheese is melted, remove from oven and sprinkle the chicken with the fresh basil and drizzle with the balsamic reduction (about 1 teaspoon per breast). Add salt and pepper to taste (I suggest a few twists for each of salt and pepper over the entire tray)
  • Tilting the pan, spoon the collected pan juices over the tomatoes and chicken
  • Serve on a bed of arugula with low-FODMAP crusty bread on the side or your preferred low-FODMAP, GF pasta
    • The pan drippings are amazing with sourdough bread!

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Comments Rating 4 (2 reviews)

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3 Comments

  1. Riley Fischer August 16, 2021
  2. Barb August 20, 2021
    • Rachel Pauls Food August 21, 2021

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