30-Minute low-FODMAP & gluten-free ‘Marry Me Chicken’ will make everyone swoon. Tender chicken infused with creamy sun-dried tomato sauce is always a winner.
‘Marry me’ chicken? Such a catchy name. The meaning is obvious- when you make this dish for your loved one, they can’t help but agree to any proposal. Sounds like a pretty tasty meal, right?
Indeed, it will definitely be one of your favorites. Not only does this low-FODMAP, gluten-free dinner taste sensational, but it is easily prepped in around 30–minutes.
Chicken breasts are lightly seared, then a sauce of broth, cream, and sun-dried tomatoes is simmered with the chicken until tender and juicy. This one-pan entrée is delicious with rice, low-FODMAP pasta, bread, or potatoes. Drizzle some of that extra sauce over it all!
For other low-FODMAP chicken recipes- check out my BEST low-FODMAP Chicken Collection.
You may also love my:
- Low-FODMAP 30-Minute Creamy Tuscan Chicken; Gluten-free
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- Low-FODMAP 30-Minute Skillet Chicken Cacciatore; Gluten-free, Dairy-free
- Homemade Low-FODMAP 30-Minute Chicken Marsala; Gluten-free
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Or check out over 600 more low-FODMAP recipes on the blog! IBS-friendly and doctor approved.
Be healthy and happy,
Rachel Pauls, MD
30-Minute “Marry-me Chicken”; Low-FODMAP, Gluten-free
30-Minute low-FODMAP & gluten-free ‘Marry Me Chicken’ will make everyone swoon. Tender chicken infused with creamy sun-dried tomato sauce is always a winner.
- Prep Time: 5 minutes
- Cook Time: 25 minutes
- Total Time: 30 minutes
- Yield: 5 servings 1x
- Category: Entree, Dinner
- Method: Cooking
- Cuisine: American, Italian
- Diet: Gluten Free
Ingredients
- 1 tablespoon olive oil, or avocado oil
- 5 boneless, skinless chicken breasts, of equal thickness (about 5 ounces each)
- 1/4 teaspoon kosher salt, plus to taste
- 1/4 teaspoon black pepper, plus to taste
- 1 tablespoon garlic-infused oil*
- 1 teaspoon dried thyme, or Italian seasoning*
- 1/2 teaspoon crushed red pepper flakes*
- 3/4 cup low-FODMAP chicken broth or stock*
- 1/2 cup (40g) chopped sun-dried tomatoes, drained well of oil*
- 1/2 cup heavy cream, or canned coconut cream*
- 1/4 cup finely grated fresh Parmesan*
- Fresh basil, for serving
Instructions
- Preheat oven to 375F
- In a large ovenproof skillet (I like cast iron), over medium-high heat, warm 1 tablespoon olive oil
- Season chicken with salt, and black pepper, and place in skillet to sear on both sides (about 3-5 minutes per side). They don’t need to be fully cooked
- Transfer chicken to a plate to stay warm
- In same skillet over medium, heat garlic-infused oil
- Stir in thyme (or Italian seasoning), and red pepper flakes (if using)
- Cook, stirring, until fragrant, about 1 minute
- Add in the low-FODMAP chicken broth, sun-dried tomatoes, heavy cream, and Parmesan
- Bring to a simmer, then return chicken and any accumulated juices to skillet, and cover with the sauce
- Place the skillet in the oven until chicken is cooked through (165F internal temperature), about 10-12 minutes. Taste sauce, and adjust seasoning to your preference
- Serve, garnished with fresh Basil. Goes great with rice, low-FODMAP pasta, bread, or potatoes. Drizzle some of that extra sauce over it all!
Notes
- Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients (using available FODMAP data at time of posting)
- Note: The sauce is very rich, and can be irritating if you are sensitive to high-fat foods. I suggest opting for lactose-free half-and-half instead of cream, or reducing the cheese in the recipe
- The red pepper flakes make the sauce spicy. Omit based on your preference
- Infused oils with garlic have the flavor but NOT FODMAPs, as the carbohydrates are not dissolved in the oils. See my Top 11 Tips and Tricks for the Low-FODMAP diet that no one ever tells you
- You can also use 1 tablespoon fresh thyme, in place of dried, for even more delicious flavor
- Select a low-FODMAP chicken broth, or make your own
- Heavy cream is low-FODMAP in 1/4 cup servings
- Parmesan cheese is naturally low in lactose and low-FODMAP. Do not use products that are pre-shredded, they will not melt as well in the sauce
- Sun-dried tomatoes are low-FODMAP in 8g servings (maximum 20g per FODMAP friendly). If you select products packed in oil, use a brand without onion or garlic in the marinade. You can also use sun-dried tomatoes that are not oil-packed if you prefer
4 Responses
Hi! I’m excited to try this recipe. One note I have is that chicken needs to be cooked to an internal temp of 165F for safe eating- you have 160 on the recipe. Thanks!
Hi C,
Thanks for your comment. The chicken will keep cooking in the skillet, but I did make the recipe change just to be safe, as you suggest.
Warmly,
Rachel
So Delicious!
Delicious recipe, thank you! So flavorful and the chicken breast is soft. The only thing I did differently was cook it in the pan instead of the oven but it worked out! Thank you Dr. Pauls!
Hello M!
Thank you so much for your kind words, they are so helpful and much appreciated!
Please stay in touch, and have a warm holiday.
Best,
Rachel