As an IBS dietitian I am constantly trying to help my patients find meals that fit with the low FODMAP diet. Garlic is a high FODMAP ingredient in so many dishes, and makes finding FODMAP friendly meals a challenge. That’s why I am so excited to share this nutritious low FODMAP chicken pasta casserole recipe with you! It’s oven-baked to perfection and takes less than 30 minutes to make. Great for a quick weeknight meal!
Does marinara sauce contain garlic?
Although having a can of prepared pasta sauce in the cupboard can make meals quick and easy, they can be challenging to use on the low FODMAP diet. Oftentimes, they are flavoured with garlic or onion, two high FODMAP ingredients. Even when the flavour of the pasta sauce doesn’t have “garlic” or “onion” in the title, for example “Spinach and Cheese Pasta Sauce” it still often contains these two high FODMAP ingredients for added flavouring. It is therefore important to be mindful of this when on the low FODMAP diet. Therefore, making your own pasta sauces is a great idea on the low FODMAP diet, such as our low FODMAP tomato sauce recipe that we created.
How can I flavour food without onion and garlic?
Luckily, making your own pasta sauce is not a lot of extra work. There are so many flavours other than garlic and onion that can make a marinara sauce delicious! The base of any red pasta sauce is crushed tomatoes. In this recipe we go back to the basics and make a sauce from canned tomatoes and our own spices! Believe it or not, you can still enjoy pasta without compromising on tastiness. During the elimination phase of the low FODMAP diet it’s best to accompany homemade tomato sauce with gluten free (low FODMAP) pasta.
This nutritious garlic-free chicken pasta casserole recipe is a great recipe for a weeknight dinner. I love that the dishes to clean afterwards are minimal, as everything just gets thrown in the same pot for cooking. This might just be one of my favourite recipes that I have created so far. I can’t wait to hear if you agree! Looking for another delicious chicken recipe? This one pan maple glazed chicken recipe is bursting with flavour!
Love this low FODMAP recipe as much as we do? Our collection of low FODMAP recipes were created to help you navigate the low FODMAP diet. Many of our patients have tried implementing the low FODMAP diet on their own. However, this diet should be conducted with the support of a registered dietitian. At Ignite Nutrition we offer one-on-one nutrition counselling to help you start on the low FODMAP diet with guidance.
One-Pot Garlic-Free Chicken Pasta Casserole
- 6 boneless skinless chicken thighs
- 1 large red bell pepper
- Can of crushed/puree tomatoes, 396 ml
- Can of diced tomatoes, 796 ml
- 2.5 cups water
- 2 tbsp oregano
- 2 tbsp basil
- 1 tsp black pepper
- ½ tsp salt
- 2 tsp dried rosemary
- 4 cups dried of your favourite gluten-free penne pasta (or a similar pasta)
- 3 cups chopped fresh spinach
- Grated Mozzarella cheese for sprinkling
- Parmesan cheese for sprinkling
- On medium high heat, add canola oil and chicken to a large pot and cook until chicken is golden brown on both sides. (The inside does not need to be completely cooked at this step, as it will continue to cook with the pasta later).
- As the chicken cooks, dice the bell pepper and add to the pot once the outside of the chicken is browned.
- Sauté pepper with chicken for 8 minutes, and then add the diced tomatoes, crushed tomatoes, water, spices, and pasta. Press pasta below water the best you can.
- Bring to a boil, and then lower to medium heat and let sit uncovered for 5 minutes.
- Add chopped spinach and cook 5 more minutes or until pasta is al dente.
- Sprinkle dish with grated parmesan and mozzarella cheese and enjoy!
- Optional: If pot is oven safe, place pot in oven and broil uncovered on low heat until cheese is just turning golden. (This will only take 2-3 minutes, so watch closely)
**Last reviewed May 2022 for Monash FODMAP portions
An Original Recipe by Nancy Gammack
University of Alberta Dietetic Intern