Looking for a low FODMAP chicken recipe? Try this creamy Tuscan chicken that’s easy to make, gluten-free, dairy-free, and full of flavor.
A gorgeous recipe for low-FODMAP Tuscan Chicken in just 30 minutes.
We’re talking tender chicken, enrobed in a creamy sauce, enhanced by spinach, basil and sundried tomatoes. It is soooo good you won’t believe you can have it. But you CAN.
My low-FODMAP Tuscan Chicken is super convenient, made in one skillet. Easy to prepare with a snappy cleanup. Perfect for a family dinner!Tuscan chicken goes perfectly with a Low-FODMAP, GF pasta, Low-FODMAP Rice Quinoa, Low-FODMAP Lemon Roasted Potatoes or Low-FODMAP Mashed Potatoes.
You may also love:
- Low-FODMAP Lemon Butter Chicken with Penne
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- Low- FODMAP One Pan Italian Chicken with Vegetables
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Or check out over 650 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!
Low-FODMAP 30-Minute Creamy Tuscan Chicken; Gluten-free
Looking for a low FODMAP chicken recipe? Try this creamy Tuscan chicken that’s easy to make, gluten-free, dairy-free, and full of flavor.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 6 servings 1x
- Category: Entree
- Method: Cooking
- Cuisine: Italian
- Diet: Gluten Free
Ingredients
- 3 tablespoons olive oil or your preferred oil for pan cooking; divided
- 24 ounces boneless, skinless chicken breasts
- 1 tablespoon low-FODMAP Italian seasoning*
- 5 tablespoons low-FODMAP, GF flour; divided
- 1/2 teaspoon salt, plus additional for sprinkling
- 1/4 teaspoon pepper, plus additional for sprinkling
- 1/2 cup (27 g) chopped sun dried tomatoes*
- 1 cup low-FODMAP chicken broth, prepared
- 1/2 cup heavy cream or canned coconut cream for dairy-free
- 1/4 cup grated Parmesan cheese, plus additional for serving*
- 2 teaspoons garlic-infused oil*
- 2 teaspoons shallot or onion infused oil*
- 3 tablespoons (14g) fresh basil; chopped, plus for garnish
- 5 ounces (143 g) fresh spinach, lightly torn*
Instructions
- Pound your chicken breasts using a mallet or rolling pin between plastic wrap or parchment to tenderize
- Place 4 tablespoons of flour, low-FODMAP Italian seasoning, salt and pepper on a shallow plate, and mix lightly
- Lightly dredge chicken in the flour mixture
- Heat the olive oil or other oil in a skillet over medium high heat
- When the pan is hot, add the chicken pieces and brown on both sides, about 2-4 minutes per side
- Remove chicken to a plate to keep warm
- To the skillet, add remaining 2 tablespoons olive oil and sundried tomatoes cook for 1-2 minutes or until fragrant.
- Whisk in the remaining 1 tablespoon LF flour and allow to thicken for approximately 1 minute
- Add the heavy cream, LF chicken broth, 1/4 cup parmesan cheese, 2 infused oils and stir to combine
- Allow to cook until the sauce begins to thicken
- Add the spinach and fresh basil and reduce heat to simmer
- Cook until the spinach wilts slightly
- Taste sauce and add salt and pepper to taste
- Add the chicken back into the skillet and turn to coat in the sauce
- Simmer until the chicken is heated through, and internal temperature is 165F, about 5 minutes. Garnish with additional fresh parmesan and fresh basil, and serve alongside your preferred low-FODMAP, GF Pasta or potatoes (try my low-FODMAP Rosemary Lemon Roasted Potatoes!)
Notes
- Although this recipe has not been lab tested a single serving should be low-FODMAP based on the ingredients (using available FODMAP data at time of posting)
- *Although not high in FODMAPs, since the sauce is very rich, test for your tolerance if fat is a trigger for your IBS
- I used a large, heavy bottomed skillet (cast iron is my fave)
- For sundried tomatoes: 8 g is one low-FODMAP serving.
- If you have oil packed, then drain well, and ensure no onion or garlic added
- For heavy cream, 1/4 cup is one low-FODMAP serving
- Parmesan is naturally low in FODMAPs
- Infused oils contain all the flavors but not the FODMAPs! You can enjoy these lovely additions to your recipe. Check out my low-FODMAP Top 11 tips and tricks to explain why!
- For spinach, 75 g is one low-FODMAP serving
36 Responses
Exceeds expectations
Tuscan chicken has always been one of my favorites but I was doubtful that this recipe would stand up to my memories. Happy to say that I was mistaken, this was absolutely divine.
Hi Liz,
We are super pleased you loved the Tuscan Chicken! Thanks for taking the time to comment. Have a great day!!
Great recipe. My husband can’t eat garlic and onions, so it’s hard to find good recipes that doesn’t have them in it. We eat this about every 2 weeks and we both love it. Thanks for all the great recipes.
Lela,
Thank you so much for your comments- hope you stay in touch!
Best,
Rachel
Really good
We both loved this so much! Going to be a regular in our rotation. Thank you!
Hi Joan and Steve,
So glad to hear from you and love this feedback! Stay in touch!!
Excellent!!!!
This was amazing!!! I used rice flour and it was so yummy!! Served it over spaghetti squash. Def making again.
So happy to hear this feedback! Have a great day!!
Delicious
We have made this recipe several times. It’s always a hit. Thank you for sharing.
YAY! We are so happy to hear this feedback. It made our day. Stay in touch with us!!
Incredibly good!!
This won rave reviews from my family, including my chef brother who is really hard to please. Absolutely fantastic. Will definitely make it again.
Hi Lynne,
Thank you so much for this awesome comment and for taking the time to leave in here. You made our day 🙂
Stay in touch please!
This looks amazing, but in addition to being low FODMAP I also need dairy free. I was wondering about trying it with a oat milk instead of heavy cream and subbing nutritional yeast for the parmesan. Any thoughts?
Thanks for the question!
Oat milk would probably not accomplish the same richness of flavor, we suggest in the ingredient list using canned coconut cream- this is a very lovely way to keep the richness of the recipe and remain dairy-free. You could skip the parmesan, or experiment with your yeast. Although nutritional yeast can provide a cheese-like flavor, we could not advise how much to use or if the results would be to your palate. Good luck!
Delicious
Thank you for sharing this recipe. I made it on my first day of being low fodmap and it tasted great! Would make again. Didn’t feel deprived, still had a good flavor to sauce even though I don’t yet have garlic infused olive oil or a low fodmap sundried tomato.
Thank you so much!
This is a keeper!
This recipe turns out far better than any Italian chicken recipe I’ve ever made with non AIP ingredients. You are definitely NOT missing out by following this recipe. It’s absolutely delicious and is now in my collection of recipes that I make frequently!
*non fodmap
Thank you so much Ericka! We love hearing this feedback!!
AMAZING!
This recipe is amazing! I love it. I used a small can of coconut cream in lieu of the heavy cream. This has amazing taste! Highly recommend. Thank you for sharing this recipe.
Thank you SO much Donna! We are so happy you commented and hope you stay in touch!!
Yummy
I like this recipe. But I don’t dredge the chicken. It adds calories and the dredge gets soggy with the sauce. I sauté it with garlic oil. I slice my chicken into strips (less cooking time and less mess). I season my chicken with salt, pepper, chilli flakes, and low fodmap Italian seasoning. I sear it then let it cook in the sauce. I add a few teaspoons of Dijon mustard and fresh herbs to the sauce. When I can’t get sun dried tomatoes, I put about a tablespoon of cappers and fresh tomatoes. Sometimes I add a bit of Parmesan cheese on top.
It’s great as is
JA changes the whole recipe and leaves 4 stars. Something wrong with that! This recipe is my favorite of all time. Thank you
much appreciated!
Best thing ever!!
I was getting tired of the same low FODMAP recipes and decided to try this. It was amazing!!!
That’s awesome! We agree that its important to enjoy what you eat, and we hope you will find other inspiration on our blog. Have a great day!!
I was getting tired of the same low FODMAP recipes and decided to try this. It was amazing!!!
This was delicious!
I was so happy with how this recipe turned out. My husband loved it, which is a bonus. The Tuscan chicken has just been initiated into our weekly rotation
Looking forward to trying more of your recipes
Hi Janine!
That is so nice to hear! Thanks for sharing a comment on my blog. Please let me know how your other meals turn out too 🙂
~Rachel
chris.mcquiston@earthlink.net
I really liked the Tuscan chicken. I used King Arthur 1:1 gluten free flour, vegan cheese and coconut cream. I put it over gluten free pasta. It was excellent. I was searching for gluten free chicken recipes and landed on the Low-Fodmap site. I’ve had ulcerative colitis since I was 14 and I’m 72. If I’d had the Low-Fodmap it might have prevented the need for surgery. Thanks
Welcome Chris!
Thank you so much for your comments. I am thrilled you found my blog, and hope you can enjoy many more recipes. Stay in touch!
Best,
Rachel
Delicious
Made this for dinner, and both my husband and toddler liked it. I did add more of the liquid ingredients to it than called for, which I know may have affected the FODMAP level, but it needed a little more in my opinion. I will definitely make this again!
Hi Marissa,
So happy to have this feedback from you! I love hearing that you enjoyed the Tuscan Chicken. Hope you stay in touch with me, and have a beautiful day.
Best,
Rachel
Wonderful
My family love this !
Can this dish be frozen before the final simmer?
Hi Josephine,
I have not tried freezing this meal, and I would be concerned that the cream sauce wouldn’t have the proper texture and flavor after defrosting. I also would not recommend freezing chicken before fully cooked.
I am so glad to hear you enjoyed the meal though!
Hope you stay in touch,
Warmly,
Rachel