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Nutritious Garlic Free Chicken Pasta Casserole

Healthy & Easy Recipes, Low FODMAP & Gut Health Recipes | December 21, 2020

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As an IBS dietitian I am constantly trying to help my patients find meals that fit with the low FODMAP diet. Garlic being a high FODMAP ingredient in so many dishes makes finding FODMAP friendly meals a challenge. That’s why I am so excited to share this nutritious garlic-free chicken pasta casserole recipe with you!

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 2 high FODMAP ingredients for added flavouring. It is therefore important to be mindful of this when on the low FODMAP diet. Check out this low FODMAP tomato sauce recipe we created here.

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 other flavours than garlic and onion that can make a marinara sauce delicious! The base of any 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! So not to worry. On the low FODMAP diet you can still have delicious tomato sauces to accompany gluten free (low FODMAP) pasta dishes!

Enamelled cast iron dish containing a chicken pasta casserole with a red sauce and topped with cheese on a wooden background with a white dish next to it containing a serving of the casserole. There is a text box that reads "nutritious garlic free chicken pasta casserole"

This nutritious garlic-free chicken pasta casserole recipe is a great recipe for a week night dinner. I love that the dishes to clean afterwards are minimal as everything just gets thrown in the same cooking bowl. 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? Check out more of our low FODMAP recipes. If you aren’t sure what swaps can be made in your diet to make your favourite dishes low FODMAP we have a free low FODMAP E-book for you!

If you are implementing the low FODMAP diet on your own and feeling overwhelmed here at Ignite Nutrition we offer one-on-one nutrition counselling to help you start the low FODMAP diet with guidance.

Enamelled cast iron dish containing a chicken pasta casserole with a red sauce and topped with cheese on a wooden background with a white dish next to it containing a serving of the casserole.
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Low FODMAP Chicken Pasta Casserole

This one-pot nutritious garlic free chicken pasta casserole is a great recipe for a week night dinner. Sure to please the entire family!
Prep Time5 mins
Cook Time20 mins
Total Time25 mins
Course: Dinner, Entree, Lunch/ Dinner, Main Course
Cuisine: American, Mediterranean
Diet: Gluten Free, Low Fat
Keyword: casserole, gluten free, low fodmap, no garlic, no onion, one pot
Servings: 6
Author: Andrea Hardy

Ingredients

  • 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

Instructions

  • 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)

Notes

Play with flavour: try using grated old white cheddar instead of mozzarella – or go for a 50/50 blend of each! Thyme is another great herb that would compliment this dish nicely. Consider using some garlic infused oil to add another flavour dimension to this dish! 

**Last reviewed May 2022 for Monash FODMAP portions

Enamelled cast iron dish containing a chicken pasta casserole with a red sauce and topped with cheese on a wooden background with a white dish next to it containing a serving of the casserole. There is a text box that reads "nutritious garlic free chicken pasta casserole"

An Original Recipe by Nancy Gammack
University of Alberta Dietetic Intern

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