Low-FODMAP One Pan Italian Chicken and Vegetables; Gluten-free, Dairy-free

Easy peasy and so delicious.  This low-FODMAP One-Pan Italian Chicken with Vegetables is a flavorful, nutritious and satisfying dinner for the whole family.

Making this low-FODMAP Italian Chicken in one pan means simple prep and clean up.  Using low-FODMAP Happy Spice Italian Seasoning makes it even easier.  This low-FODMAP Italian Chicken goes perfectly with my low-FODMAP Rice-Quinoa and low-FODMAP White Wine Risotto recipes.

You may also love my low-FODMAP One Pan Chili-Lime Tilapia, or my low-FODMAP Meat and Quinoa One Pot recipes.  Or check out over 200 more low-FODMAP recipes on the blog.

Be healthy and happy,

Rachel Pauls, MD


Low-FODMAP One Pan Italian Chicken and Vegetables; Gluten-free, Dairy-free

Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients

Serves 6

Prep time: 20 minutes (plus 30 min or overnight for marinating)

Bake Time: 15 min

Total time:  35 min plus marinating

Bake 425 F

Modified from https://www.wellplated.com/sheet-pan-italian-chicken/

Ingredients

  • 6 (6 to 8-ounce) boneless, skinless chicken breasts
  • 1 teaspoon kosher salt, divided
  • 1/4 cup extra-virgin olive oil
  • 1/4 cup balsamic vinegar, ensure gluten-free if necessary
  • 2 teaspoons low-FODMAP Happy Spice Italian Seasoning
  • 1/2 teaspoon black pepper
  • 1 pint cherry tomatoes, left whole
    • about 4 low-FODMAP servings per pint
  • 1 medium zucchini
  • 3 medium carrots
  • 1/3 cup freshly grated Parmesan cheese (omit for dairy-free version)
  • 2 to 3 tablespoons chopped fresh parsley
  • Baking spray
  • Flaked sea salt (optional for serving)

Directions

  • Place chicken breasts between 2 pieces of wax paper and using a meat tenderizer, pound them to an even 1/2-inch thickness
  • Sprinkle the chicken with 1/2 teaspoon kosher salt and place in a large resealable bag
  • In a large measuring cup or mixing bowl, whisk together the olive oil, balsamic vinegar, low-FODMAP Happy Spice Italian seasoning, black pepper, and remaining 1/2 teaspoon salt
  • Pour half of this marinade mixture into the resealable bag with the chicken
  • Seal the bag (removing as much air as possible), then tip the bag around to ensure the chicken is thoroughly coated
  • Place bag in the refrigerator to marinade for 30 minutes or overnight
    • I place it flat on the baking pan
  • While the chicken marinates, prepare the vegetables
  • Peel the carrots and cut the zucchini and peeled carrots into 3/4 inch slices
  • Place the vegetables in a second resealable bag
  • Pour in the remaining balsamic marinade mixture, seal, and place in the refrigerator with the chicken to marinate also
  • When you are ready to cook, preheat your oven to 425 degrees F
  • Prepare a large rimmed baking sheet with aluminum foil and coat with baking spray
  • Arrange the vegetables and chicken on the pan, with the chicken towards the center, not covered by any vegetables
    • The chicken will shrink as it cooks
  • Bake for 15 to 20 minutes, until the chicken reaches an internal temperature of 165 degrees F
    • Cooking time will vary based on the size of your chicken and how thinly you have pounded it
    • If the vegetables are not as tender as you would like when the chicken is done, you can remove the chicken from the pan (transfer it to a plate and cover) then return the pan with the vegetables to the oven and continue baking until the vegetables have completed cooking
      • In my oven, 17 minutes was perfect for it all to cook
  • Sprinkle with the grated Parmesan, flaked sea salt and chopped parsley before serving
  • Low-FODMAP Italian Chicken is fork-tender!

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