Easy Low-FODMAP & Gluten-free Chicken Baked Ziti Casserole

This is my EASY low-FODMAP Chicken Baked Ziti Casserole.  I can make this meal without a recipe, it is so simple.  You can prep in a Dutch Oven, or transfer to a casserole dish for baking.

I call it ‘baked ziti’, but GF penne is usually easier to source.  Feel free to substitute, if you don’t have ziti.

Try this with your favorite jar of low-FODMAP marinara sauce (I have a delish recipe, or you can check out my low-FODMAP grocery shopping list for some brands).  I like to add some veggies to the sauce too, to add to flavor and texture.

You will note that there is no actual garlic in this recipe.  However, you will taste garlic flavor throughout!  That is the use of low-FODMAP infused oils to add the flavor of garlic to this recipe.  These are a pantry staple- see my low-FODMAP Recipe swap blog for tips on other great tips for recipe modifications.  Since FODMAPs are not dissolved in an oil base, these are a perfect way to add flavor and richness to a recipe and keep your tummy happy. 

For other amazing chicken recipes- check out my full low-FODMAP Best Chicken Recipe List here!

You may also love my:

• Ultimate Low-FODMAP Chicken Parmesan / Parmigiano; Gluten-free
• Low-FODMAP 30-Minute Skillet Chicken Cacciatore; Gluten-free, Dairy-free
• Easy Low-FODMAP Sheet Pan Caprese Chicken; Gluten-free
• Low-FODMAP Chicken Cordon Bleu Casserole, Gluten-free
• Low-FODMAP 30-Minute Creamy Tuscan Chicken; Gluten-free
• One-Skillet Low-FODMAP Spinach, Sun-Dried Tomato & Feta Stuffed Chicken Breasts; Gluten-free

Or check out over 500 more low-FODMAP Recipes on the blog.  IBS and gut friendly.

Be healthy and happy,

Rachel Pauls, MD

Serves: 6

Prep time: 5 min

Cook and Bake time: 30 min

Total time: 35 min

Bake: 350F, then 375F

Author: Dr. Rachel Pauls

Cuisine: Italiian

Course: Entree

Equipment: saucepan for boiling pasta, Dutch oven or skillet for browning chicken, 9×13 inch oven safe casserole dish (optional)

Ingredients

• 12 ounces low-FODMAP, gluten-free ziti or penne pasta
• 1 tablespoon olive oil
• 1 tablespoon garlic infused oil; divided into 2 teaspoons and 1 teaspoon
• 1 medium zucchini (230g), cubed
• 1 medium carrot (65g), chopped
• 24 ounces boneless, skinless chicken breasts or thighs, trimmed and cut into bite-size pieces
• 24 ounces of your favorite low-FODMAP marinara sauce, or make your own
• 1 tablespoon low-FODMAP Italian Seasoning
• 3 ounces fresh Basil, chopped, plus for garnish
• 1/2 cup (50 g) grated Parmesan; divided into two 1/4-cup portions
• 2 cups (210 g) shredded mozzarella; divided into two 1-cup portions

Directions

• Preheat oven to 350°F and prepare 9×13 baking dish with cooking spray. If you plan to use a Dutch oven, then skip this step
• In a large saucepan, place about 3-4 quarts of water and bring to a boil. Salt water if desired.  Once boiling, place pasta in the pot and boil to al-dente per package instructions (about 7-8 minutes)
• While pasta is boiling, heat olive oil in a medium skillet over medium heat (or use your Dutch oven)
• When oil shimmers, add the zucchini and carrots and cook 2-3 minutes to soften slightly
• Add chicken and cook until the chicken is no longer pink in the middle (it does not have to be completely cooked)
• Add the low-FODMAP marinara sauce, Italian seasoning, 2 teaspoons infused oil, and Basil to the skillet, stir to coat
• Drain the pasta when finished cooking, and toss with remaining 1 teaspoon of the garlic infused oil
• If using a casserole, pour your pasta in the casserole dish and cover with the chicken and sauce, then half of the cheeses. If using a Dutch oven, add the pasta to the Dutch oven with the chicken, and then top with half of the cheeses
• Cover casserole with aluminum foil, or Dutch oven with lid, and bake for 20 minutes
• Uncover, increase heat to 375F and top with remaining 1/4 cup parmesan and 1 cup mozzarella. Remove cover and return to oven for about 8 minutes, until it is golden and bubbly on top
• Garnish with additional chopped basil, if desired
• Serve with a side salad, steamed broccoli or other desired low-FODMAP veggies!

Dr. Rachel’s 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)
• I used Barilla brand of gluten-free pasta, about 1 cup is a low-FODMAP serving
• For zucchini, 65g is one low-FODMAP serving
• For marinara sauce, 4 ounces is one low-FODMAP serving
• For mozzarella cheese, up to 4 cups per serving is allowed from a FODMAP standpoint. If you have trouble with higher fat foods, then adjust to your tolerance
• I used Prego Sensitive for this recipe, it is the most economical of the low-FODMAP marinara sauces