This is a light, healthy, and super-quick weeknight meal. Mediterranean chicken has a delicious flavor from tomatoes, olives, and spinach. Plus, it is packed with good-for-you nutrition, while being low in fats. Everyone will feel great about this dinner!
Read about low-FODMAP & Med diet here
I adore one-pan recipes. Easy to clean up, and so practical. I used a Dutch Oven; you can opt for one of the expensive French ones, or find a version that is (in my opinion, just as good) at TJ Maxx, or another discounter. Either way, these are handy to have in any kitchen.
If you are new to FODMAPs, let me reassure you that eating low-FODMAP (and healthy) does not mean sacrificing flavor. I love using infused oils to help with my cooking. Since FODMAPs are not dissolved in an oil base, infused oils are a perfect way to add flavor and richness to a recipe and keep your tummy happy. No one will know the difference!
For other amazing chicken recipes- check out my full low-FODMAP Best Chicken Recipe List here!
You may also love my:
- Homemade 30-Minute Low-FODMAP Chicken Marsala
- Low-FODMAP One-Skillet 30 Minute Chicken Cacciatore
- Easy Low-FODMAP Sheet Pan Chicken Caprese
- Low-FODMAP 30-Minute Creamy Tuscan Chicken
- Low-FODMAP 30-Minute Lemon Butter Chicken with Pasta
- Low-FODMAP One- Skillet Spinach, Sun-dried tomato and Feta Stuffed Chicken Breasts
Or check out over 600 more low-FODMAP recipes on the blog. IBS-friendly.
Be healthy and happy,
Rachel Pauls, MD
30-Minute Mediterranean Chicken with Tomatoes & Olives; Low-FODMAP & Gluten-free
A super easy, and healthy, one-pan low-FODMAP recipe for Mediterranean Chicken with Tomatoes and Olives. IBS-friendly, gluten-free, and dairy-free!
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Category: Entree
- Method: Cooking
- Cuisine: Mediterranean, American
- Diet: Gluten Free
Ingredients
- One 14-ounce can diced tomatoes*
- 1/2 cup (75g) black or green olives, pitted and chopped*
- 1 tablespoon (8g) capers, rinsed*
- 1/4 teaspoon crushed red pepper, or to taste
- 1 tablespoon low-FODMAP Italian Seasoning*
- 1 tablespoon garlic infused oil*
- 16 ounces boneless, skinless chicken breasts, pounded to 1/2-inch thickness
- 1/4 teaspoon freshly ground pepper, plus to taste
- 1 tablespoon olive oil
- 10.5 ounces (300g) fresh baby spinach, stems removed*
- 1/4 teaspoon kosher salt, plus to taste
- Italian parsley, for garnish
Instructions
- In a medium bowl, combine canned tomatoes, black or green olives, capers, crushed red pepper, Italian seasoning, and garlic infused olive oil
- If not already done so, pound your chicken with a mallet to 1/2 -inch thickness, season with the fresh pepper
- Heat olive oil in a large skillet over medium-high heat. Cook the chicken until browned on one side, 2 to 4 minutes. Turn it over; brown again, then remove to a warmed plate (it may not be fully cooked, that is OK)
- Turn heat to medium-low and place the spinach in the skillet, season with salt. You may need to work in batches. The spinach will shrink with cooking.
- Cover and cook until the spinach is wilted, about 3-4 minutes. Replace the chicken, and top with the tomato and olive sauce
- Reduce heat to medium, cover, and cook until cooked through, 3 to 5 minutes. Taste, and add salt and pepper as desired
- Serve immediately, garnished with fresh parsley, alongside rice, rice-quinoa, or potatoes
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)
- For canned tomatoes: 4 ounces is one low-FODMAP serving due to fructose. Select a brand without added onion and garlic
- For olives: 60g only contains trace FODMAPs
- For capers: 8g is one low-FODMAP serving
- For spinach: 75g is one low-FODMAP serving due to fructans
- Select an Italian seasoning without added onion or garlic. You may also sub a combination of dried rosemary, oregano, and thyme
- Infused oils contain the flavor but not the FODMAPs! See my Top 11 Tips to explain why!
