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

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!?

You may also love:

• Low-FODMAP Lemon Butter Chicken with Penne
• Low-FODMAP Bacon, Maple and Mustard Chicken
• Low-FODMAP Slow-Cooker Thai Peanut Chicken
• Low-FODMAP One Pan Italian Chicken with Vegetables
• Low-FODMAP Cheesy Chicken, Zucchini and Rice Casserole in One Pot

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!

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!
    • See my low-FODMAP Top 11 tips for more great low-FODMAP information!
• 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!