One-Skillet Low-FODMAP Spinach, Sun-Dried Tomato & Feta Stuffed Chicken Breasts; Gluten-free

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Low-FODMAP Spinach, Sun-Dried Tomato and Feta Stuffed Chicken Breasts are literally bursting with incredible flavors, in a light and healthy dinner recipe.  The chicken breasts are filleted then stuffed with fresh baby spinach, tangy sun-dried tomatoes, fresh herbs and feta cheese.  This recipe is a keeper!  Only one skillet needed!

A family favorite,  low-FODMAP Stuffed Chicken preps in under 15 minutes, but is so pretty, it can go on any gourmet table.

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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!

the low-fodmap IBS solution

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

Prep time: 15 mins

Cook and Bake time: 20 mins

Total time: 35 mins

Bake: 425 F

Equipment: Oven safe cast iron skillet or large saucepan, toothpicks

Ingredients

  • 4 pieces (20-24 ounces) boneless, skinless chicken breasts
  • 1/2 teaspoon kosher salt
  • 3/4 teaspoon paprika

For filling:

  • 1 cup (50g) chopped baby spinach
    • 1 & 1/2 cups (75 g) is one low-FODMAP serving
  • 1/2 cup (27 g) sundried tomatoes in oil, drained and chopped
    • 8 grams of sun dried tomatoes is one low-FODMAP serving
    • Select a brand without onion and garlic added
  • 2/3 cup crumbled feta cheese
    • Only trace amounts of FODMAPs are found in feta cheese
  •  1/4 cup (5 g) chopped fresh basil
    • This is about one standard package, once you remove the stems
  • 2 tablespoons low-FODMAP, gluten-free breadcrumbs or panko
    • Select a brand without added onion and garlic
  • 1 tablespoon (3 g) chopped fresh oregano
  • 1 tablespoon green scallion tips or chives
  • 1 tablespoon grated Parmesan cheese
    • I prefer to grate this fresh, rather than use the packaged variety for better flavor
  • 1/4 teaspoon kosher salt
  • 2 tablespoons and 2 teaspoons garlic-infused olive oil; divided
    • Infused oils are safe to consume on the low-FODMAP Diet, since FODMAPs are not soluble in oils.  See my low-FODMAP Top 11 Tips for other know-how!

Directions

  • Preheat oven to 425 degrees F
  • In a medium sized bowl, place the spinach, sun dried tomatoes, feta cheese, basil, LF breadcrumbs, oregano, scallion tips, parmesan cheese, salt and 2 teaspoons garlic-infused oil, and stir well to combine
  • Take out your chicken breasts, and using a sharp knife, carefully slice a ‘pocket’ into the sides of each chicken breast
    • You can’t want to cut all the way in half, just enough to create a space for the spinach/feta mixture
      • Don’t worry if its not perfect, you can also use toothpicks to correct any error in the cutting 🙂
    • I like to wear my ‘knife-safe’ gloves, to reduce the chance of cutting myself
  • Once they are all split with a nice pocket, place 1/4 of the spinach mixture into each chicken breast
    • You can use a small/medium cookie scoop to help with this part
  • Secure the breast with toothpicks
    • I prefer to do this on an angle so they don’t stick out
  • Season both sides of each chicken breast with the additional salt and paprika
    • I rubbed this on with my hands to give the breasts a nice color
  • Heat a large, oven-safe skillet over medium heat (I used cast-iron)
  • Add the remaining garlic-infused oil to the skillet, and once hot, place the stuffed chicken gently on the skillet and sear the chicken breasts on each side for about 2 to 3 minutes, until browned
    • You want to leave them for about 2 minutes per side without turning to get them nicely colored
  • Once all the breasts are browned, transfer skillet to your preheated oven
  • Bake 12 to 14 minutes, until chicken reaches 165 degrees F internal temperature
    • As ovens vary, yours may need more or less time
  • Remove from oven, gently extract the toothpicks, then serve immediately!

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2 Comments

  1. Stacey Adams January 23, 2022
    • Rachel Pauls Food January 24, 2022

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