Low-FODMAP 30-Minute Creamy Tuscan Chicken; Gluten-free
July 29, 2022
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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 Bacon, Maple and Mustard Chicken
- Low-FODMAP Sheet Pan Caprese Chicken
- Low- FODMAP One Pan Italian Chicken with Vegetables
- Low-FODMAP Balsamic Chicken with Green Beans
Or check out over 450 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!
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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).
Serves: 4-6 *
*Although not high in FODMAPs, since the sauce is very rich, test for your tolerance if fat is a trigger for your IBS.
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Equipment: Large heavy bottomed skillet (I like cast iron)
Ingredients
- 3 tablespoons olive oil or your preferred oil for pan cooking; divided
- 24 ounces boneless, skinless chicken breasts
- 1 tablespoon low-FODMAP Happy Spices 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 (27g) chopped sun dried tomatoes
- If you have oil packed, then drain well, and ensure no onion or garlic added
- 8g is one low-FODMAP serving
- Higher amounts contain high levels of fructose
- 1 cup low-FODMAP chicken broth, prepared
- Try my low-FODMAP Happy Soup for an amazing option!
- 1/2 cup heavy cream or canned coconut cream (not the same as ‘cream of coconut’)
- 1/4 cup is one low-FODMAP serving
- 1/4 cup grated Parmesan cheese, plus additional for serving
- Parmesan is naturally low in FODMAPs
- 2 teaspoons garlic-infused oil
- 2 teaspoons shallot or onion infused oil
- 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!
- 5 ounces (143 g) fresh spinach, lightly torn
- 75 g is one low-FODMAP serving
- Higher amounts contain high levels of fructans
- 3 tablespoons (14g) fresh basil; chopped, plus for garnish
Directions
- 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 1 & 1/2 tablespoons 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 (it will finish cooking later)
- To the skillet, add remaining 1 & 1/2 tablespoons olive oil and sun-dried tomatoes cook for 1 minute or until fragrant over medium or medium low (if you used oil packed tomatoes, they may not be as noticeably fragrant)
- Whisk in the remaining 1 tablespoon LF flour and allow to brown 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 simmer and thicken, about 3 minutes
- Add the spinach and reduce heat if needed (the spinach will shrink as it cooks)
- Stir until the spinach wilts slightly
- Add the basil and mix it well into the sauce
- Taste sauce and add salt and pepper to your preference
- 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 Lemon and Rosemary Roasted Potatoes!)
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14 Comments
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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!!
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!