Low FODMAP Chicken Alfredo Pasta Bake
Ingredients
MAKE GLUTEN FREEServings:
(large serves)Chicken
450
chicken breast fillets (cut into chunks)
1
olive oil
1
salt & pepper
Alfredo Sauce
4
butter or dairy free spread*
0.25
gluten free all purpose flour*
750
low FODMAP milk*
56.5
colby, cheddar or vegan cheese (grated)*
2
parmesan (optional) (grated)
0.5
dried basil*
1
salt & pepper
Other Ingredients
240
gluten free pasta*
120
baby spinach (roughly chopped)
180
broccoli (cut into florets)*
20
green onions/scallions (green tips only, finely sliced)*
56.5
colby, cheddar or vegan cheese (grated, for topping the pasta dish)*
2
fresh sage (finely chopped)
Equipment
- large frypan
- large saucepan
- medium saucepan
- large deep oven dish
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.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Egg Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREEServings:
(large serves)Chicken
450
chicken breast fillets (cut into chunks)
1
olive oil
1
salt & pepper
Alfredo Sauce
4
butter or dairy free spread*
0.25
gluten free all purpose flour*
750
low FODMAP milk*
56.5
colby, cheddar or vegan cheese (grated)*
2
parmesan (optional) (grated)
0.5
dried basil*
1
salt & pepper
Other Ingredients
240
gluten free pasta*
120
baby spinach (roughly chopped)
180
broccoli (cut into florets)*
20
green onions/scallions (green tips only, finely sliced)*
56.5
colby, cheddar or vegan cheese (grated, for topping the pasta dish)*
2
fresh sage (finely chopped)
Equipment
- large frypan
- large saucepan
- medium saucepan
- large deep oven dish
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
743
Fat
29.9g
Saturates
9g
Protein
41g
Carbs
78.8g
Sugars
11.4g
Fibre
10g
Salt
0.6g
Iron
3.1mg
Calcium
512.9mg
Calories
640
Fat
24.8g
Saturates
5.9g
Protein
39.2g
Carbs
66.6g
Sugars
5g
Fibre
9.8g
Salt
0.9g
Iron
3.1mg
Calcium
601.9mg
Calories
743
Fat
29.9g
Saturates
9g
Protein
41g
Carbs
78.8g
Sugars
11.4g
Fibre
10g
Salt
0.6g
Iron
3.1mg
Calcium
512.9mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- 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.
Buying Tips
Choose gluten free pasta, not spelt or wheat based pasta as these can be high FODMAP. Also avoid pasta products that have added high FODMAP ingredients like inulin, soy flour, lupin flour, and amaranth flour.
If some of your household are not low FODMAP or gluten free then you can cook them normal pasta, however make sure you cook it separately.
Buy a gluten free plain flour or gluten free all purpose flour. The one we used contains these ingredients: maize starch, rice flour, tapioca starch, rice bran, & guar gum. Avoid flour blends that contain soy flour, chickpea/besan/gram/garbanzo bean flour, lentil flour, coconut flour, amaranth flour, or lupin flour.
Buy a bunch of spring onions/scallions with long green leaves. You can use the green leaves in your low FODMAP meals, just make sure you avoid using the white stem and lime green stems as these are high FODMAP. Once you've harvested the leaves pop the spring onion/scallion bulbs into a glass of water on the window sill. The leaves will reshoot so you can harvest them again.
Low FODMAP milk options include lactose free milk, almond milk, hemp milk, macadamia milk, quinoa milk, rice milk (3/4 cup or less per serve), soy milk made from soy protein (not whole or hulled soybeans), UHT coconut milk (1/2 cup or less per serve).
Make sure your low FODMAP milk does not include high FODMAP ingredients like inulin (chicory root), agave syrup, fructose, high fructose corn syrup, molasses, or honey.
If using a dairy free alternative choose one that contains 120mg of calcium per 100ml serve, and 3g of protein per 100ml serve (this info is in the nutrition label).
Check the vegan cheese does not include onion, garlic, inulin or coconut flour in the ingredients. Cheddar, Colby, mozzarella, and parmesan cheeses made from dairy are all low FODMAP.
Broccoli heads (these are also known as florets) are low FODMAP in ¾ cup servings according to Monash University. Just avoid larger servings as these can become high FODMAP.
Gluten Free Tips
Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.
Dairy Free Tips
Use a dairy free spread or olive oil spread instead of butter. Butter is considered low FODMAP.
Author: 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
Professional Reviewer: 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 alon... Read More
