Low FODMAP Chicken Alfredo Pasta Bake
Low FODMAP Chicken Alfredo Pasta Bake
This low FODMAP chicken Alfredo pasta bake is good old comfort food at its finest! You can add your own twist to this classic family favourite by adding an extra handful of your favourite fresh herb.
Dairy Free Tips: I've made both versions of this dish. A full blown dairy version for my flatmates using cheddar and parmesan cheese and a dairy free version for me - both worked well! When making a dairy free version use an unsweetened milk replacement (I like rice milk), a dairy free spread and vegan cheese.
FODMAP Tip: If using vegan soy based cheese check it does not include onion, garlic or coconut flour in the ingredients. Cheddar, Colby, mozzarella, and parmesan cheeses are all low FODMAP.
Ingredients
Make gluten free(large serves)
Chicken
Alfredo Sauce
butter or dairy free spread
Dairy Free
gluten free all purpose flour
FODMAP
low FODMAP milk
FODMAP
Low FODMAP milk options include lactose free milk, almond milk, hemp milk (limit to 1 cup), macadamia milk, quinoa milk (limit to 1 cup), rice milk (limit to 200 ml), soy milk made from soy protein (not whole or hulled soybeans) and UHT coconut milk in a carton (limit to ¾ cup).
Check that your milk does not contain high FODMAP ingredients such as inulin (chicory root), agave syrup, fructose, high fructose corn syrup, molasses or honey.
If choosing a dairy free milk alternative, select one that provides at least 120 mg of calcium and 3 g of protein per 100 ml (this information is listed in the nutrition information panel).
colby, cheddar or vegan cheddar-style cheese (grated)
FODMAP
parmesan cheese or vegan parmesan cheese (optional) (optional, grated)
FODMAP
Other Ingredients
gluten free penne pasta made from rice and corn
FODMAP
Choose gluten free pasta made from rice and corn flour, as this type of pasta remains low FODMAP in very large serving sizes. Avoid gluten free pasta that contains high FODMAP ingredients such as inulin, soy flour, lupin flour or amaranth flour.
If other members of your household do not need to follow the low FODMAP diet or eat gluten free, you can cook them regular pasta. Just make sure you cook it separately.
green onions/scallions (green leaves only, finely sliced)
FODMAP
colby, cheddar or vegan cheddar-style cheese (grated, for topping the pasta dish)
FODMAP
Look for the icon beside an ingredient for FODMAP, gluten free and dairy free tips and swaps.
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Learn moreMethod
- Preheat the oven to 180ºC (355ºF) bake function. Grease a large oven dish.
- Place a large saucepan of water onto boil (you will use this for your pasta).
- Cut the chicken breast into small chunks. Roughly chop the spinach and cut the broccoli into florets. Finely chop the green tips of the green onions/scallions. Grate the cheese.
- In a large frypan over medium high heat, add a drizzle of olive oil and sear the chicken breast until it is golden brown. Then place to one side. Quickly wilt the spinach in the hot pan and place to one side.
- While the chicken cooks, start your Alfredo sauce. In a medium saucepan over medium heat, melt the butter or dairy free spread then whisk through the gluten free flour. Allow to cook for 1 minute until slightly frothy, stirring continuously. Then whisk through 1/2 cup of low FODMAP milk. Once smooth, whisk through the low FODMAP milk 1 cup at a time. Season generously with salt and pepper. Add the dried basil and parmesan cheese (if using) and half of the grated cheese. Allow to thicken, stirring occasionally.
- While the sauce thickens, cook the gluten free pasta for five minutes. Then drain and toss with a little bit of olive oil.
- Mix together the pasta, cooked chicken, Alfredo sauce, wilted spinach, green tips of the spring onion and broccoli. Transfer to the oven dish and top with the remaining cheese.
- Bake for 10 minutes uncovered. Then grill under the oven grill for 2 to 3 minutes until golden brown. Serve hot and top with finely chopped fresh sage.
Leftovers: This bake makes a lovely lunch the next day and reheats well in the microwave.
Nutrition per serve
- Standard |
- Dairy Free |
- Gluten Free
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Alana Scott
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read more
Joanna Baker (APD)
Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alongsi... Read more
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