Low FODMAP Chicken Alfredo Pasta Bake

Ingredients

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Servings:

(large serves)

Chicken

450   chicken breast fillets (cut into chunks)
1   olive oil
1   salt & pepper

Alfredo Sauce

4   dairy free spread (olive oil spread or butter)*
0.25   gluten free all purpose flour*
750   low FODMAP milk
56.5   colby, cheddar or soy based 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 soy based vegan cheese (grated, for topping the pasta dish)*
2   fresh sage (finely chopped)

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.

Equipment

  • large frypan
  • large saucepan
  • medium saucepan
  • large deep oven dish

Low FODMAP Chicken Alfredo Pasta Bake

PREP IN 35 MIN COOKS IN 15 MIN SERVES 4 (large serves)
BY ALANA SCOTT REVIEWED BY Joanna Baker (APD)
FEATURED IN Dinner, Lunch

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 Option
  • Low FODMAP
  • Dairy Free
  • Egg Free
  • Nut Free
  • Soy Free
MAKE GLUTEN FREE SHOW NUTRITION

Nutrition per serve

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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 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 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
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  1. Preheat the oven to 180ºC (355ºF) bake function. Grease a large oven dish.
  2. Place a large saucepan of water onto boil (you will use this for your pasta).
  3. 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.
  4. 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.
  5. While the chicken cooks, start your Alfredo sauce. In a medium saucepan over medium heat, melt the dairy free spread (olive oil spread or butter) 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.
  6. While the sauce thickens, cook the gluten free pasta for five minutes. Then drain and toss with a little bit of olive oil.
  7. 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.
  8. 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, and check for added high FODMAP ingredients link inulin, soy flour, lupin flour, and amaranth flour. If some of your family are not low FODMAP or gluten free 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 I 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 green onions/scallions with long green tips. You can use the green tips of the green onions/scallions (which are low FODMAP) and not the white stem when cooking.

Check the vegan soy based cheese does not include onion, garlic or coconut flour in the ingredients. Cheddar, Colby, mozzarella, and parmesan cheeses are all low FODMAP.

Broccoli is low FODMAP in 1 cup serves according to Monash University. Just avoid larger serves 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.