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

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A super easy and completely satisfying low-FODMAP recipe for Chicken Baked Ziti Casserole. IBS-friendly and gluten-free

Ingredients

Scale

    • 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

    • 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

Instructions

    • 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

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
    • Bake temp changes from 350F to 375F in the recipe, note directions
    • Equipment: saucepan for boiling pasta, Dutch oven or skillet for browning chicken, 9×13 inch oven safe casserole dish (optional)

Find it online: https://rachelpaulsfood.com/easy-low-fodmap-gluten-free-chicken-baked-ziti-casserole/

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