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:
- low-FODMAP One Pan Chili-Lime Tilapia
- low-FODMAP Meat and Quinoa One Pot
- low-FODMAP Chili
- low-FODMAP Maple Dijon Thighs
- low-FODMAP Italian Meatballs
- low-FODMAP Meatloaf
Or check out over 400 more low-FODMAP recipes on the blog. IBS-friendly!
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 (prepared carrots, zucchini and whole tomatoes) in a second resealable bag
- Pour in the remaining balsamic marinade mixture, seal, and place in the refrigerator next to 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!
16 Responses
Another flavorful and easy recipe that I could make ahead, marinate in the fridge, and have ready to go after work. This recipe was a hit with the whole family, and I could easily add rice as a side if we were feeding more people, although we got full on just the chicken and veggies tonight. Best part — one pan to clean up. 🙂 Thank you!!
Abby,
Thanks again for the comments! We are so happy you and your family are enjoying the recipes 🙂
Did you also see our low-FODMAP Family Meals Collection and our low-FODMAP Best Chicken Recipes Collection? You may get more inspiration. So pleased to get feedback like this, it makes our day.
Super
Super good and super easy to make. I used your Italian Seasoning for it. Full of flavor.
Kurt,
Thanks for your comments! Glad you enjoyed the recipe 🙂
I was recently put on the fodmap diet for wait and see kind of situation. Just made this tonight and it was really easy and good. I would recommend this one to anyone looking for a healthy satisfying and tasty recipe. Will make again.
Jenny,
Great!! Thank you for this feedback. You may want to check out our low-FODMAP Happy Gut Guide for some useful tips for this new journey. Good luck and have a wonderful day 🙂
Winner
Tried this for first dinner on low FODMAP diet. It was so easy, delicious and my whole family liked it. Looking forward to trying more of your recipes.
Yay!
That is amazing to hear Jen! Keep us posted on how things go!!
My mom recently started a low FODMAP diet, and has been cooking lots of low FODMAP meals. She brought me leftovers of this dish and I loved it, but I was wondering how many calories are in a serving, because I need to make sure my meals have enough calories for my medication to be properly absorbed. Thank you for posting so many delicious low FODMAP recipes.
Hi Rain,
Thanks for your comment and question. Unfortunately, we do not provide nutritional information for our recipes. However, we believe there are food calculator apps and websites that could help you. Inputting your food choices would enable you to precisely calculate based on your consumed portion size. Good luck and stay in touch!
I love sheet pan dinners! This dish was easy to make and made plenty. I ate it for three meals. Made the house smell good and was tasty. The best part was that my body digested it very easily. Love it!
Thanks for your feedback Jessica!
You may want to try our latest Sheet Pan Recipe: Sheet Pan Flank Steak with Kale and Potatoes. Sooo easy and good!
We also wanted to share that we have a COOKBOOK available.
THE LOW-FODMAP IBS SOLUTION PLAN & COOKBOOK is the ONE thing that will take you through the entire FODMAP journey and share more than 100 recipes that prep in 30 minutes or less! Click here for details on the BEST low-FODMAP cookbook available 🙂
Stay in touch with us!!
Hi there, I’m making this right now but there’s no mention of the tomatoes in the method – do they go in at the marinade stage or get added at the cooking stage? Thanks!
Hi Liz,
The tomatoes are included with the vegetables that go into the second marinade bag. We have clarified this in the directions. Thank you for the question!
The chicken and the vegetables tasted too much like vinegar.
Sorry about your experience Agnes. There should be a tang to the flavor, but it should not taste like vinegar. Thanks for your thoughts.