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.
Leftovers: This bake makes a lovely lunch the next day and reheats well in the microwave.
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.
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.
Use a dairy free spread or olive oil spread instead of butter. Butter is considered low FODMAP.
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 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