Easy Low-FODMAP Sheet Pan Caprese Chicken; Gluten-free

Print Friendly Version

Low-FODMAP Sheet Pan Caprese Chicken.  The perfect chicken dinner for any night of the week.

It is EASY.


I am certain your whole family will LOVE it.

Low-FODMAP Sheet Pan Caprese Chicken has all the gorgeous flavors of a Caprese salad, but with the added protein of chicken.

Everything you love about a Caprese salad is in there:

  • Rich and earthy balsamic reduction
  • Creamy and salty mozzarella
  • Juicy and tangy tomatoes
  • Aromatic and tender basil

Just talking about it makes my mouth water… did I mention how easy it was!?

You may also love:

Check out over 400 more low-FODMAP recipes on the blog! IBS-friendly.

Be healthy and happy,

Rachel Pauls, MD

P.S.  Check out my new COOKBOOK for over 100 low-FODMAP recipes, low-FODMAP Meal Plan, FODMAP Tips and everything you need!!  It’s the BEST!

the low-fodmap IBS solution

Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients (*based on FODMAP data at time of posting)

Serves: 6

Prep time: 10 min

Cook + Bake time: 20-25 min

Total time: 30-35 min

Bake 400 F


  • 2 tablespoons olive oil; divided
    • If you love garlic, then substitute garlic infused oil
    • Infused oils have the flavor but not the FODMAPs as the carbohydrates are not released into an oil!
  • 1 tablespoon low-FODMAP Happy Spices Italian seasoning
  • 1 teaspoon Kosher salt, plus to taste
  • 1 teaspoon freshly ground black pepper, plus to taste
  • 2-3 large tomatoes, sliced into about 6-12 pieces
    • FODMAPs are not detected in common tomatoes.  If you use Roma tomatoes, then 75g is one low-FODMAP serving
    • If you like more tomato, then you may want to add an additional slice
  • 6 boneless, skinless chicken breasts (24-32 ounces)
    • I sliced 3 thick breasts horizontally into 1/2 using a sharp knife
    • You want these to be uniformly thick so they cook at the same time
  • 1/4 cup balsamic vinegar
    • 1 tablespoon is one low-FODMAP serving
  • About 3/4 pound (12 ounces) fresh mozzarella, sliced into 6-12 large rounds
    • This is about 300 g, and the maximum listed low-FODMAP serving size for mozzarella on the Monash app is 630 g
      • Limit your serving if you have trouble tolerating high amounts of fat
    • Cheese naturally contains low amounts of lactose per serving
  • 6-8 fresh basil leaves, torn

For serving (optional):

  • 3-4 cups torn baby arugula
    • Only trace FODMAPs are found in arugula
  • Crusty low-FODMAP, gluten-free bread
    • Try my low-FODMAP Maple Egg Bread, or if you tolerate gluten, some sourdough breads that have been fermented 24 hours are often low in FODMAPs!
  • And/or your favorite low-FODMAP, GF Pasta


  • Preheat the oven to 400 degrees F and place rack in the center of oven
  • Place the chicken breasts in a large bowl
  • Add oil or infused oil, low-FODMAP Italian seasoning, salt, and pepper to the chicken and rub the seasoning and oil over the breasts
  • Lay the chicken breasts on the sheet pan, and drizzle the chicken with the remaining tablespoon of oil
  • Place in oven to bake for 15 minutes
  • While this is baking, place your balsamic vinegar in a small saucepan and bring to a boil over medium-high heat
  • Lower the heat to medium, and simmer until the vinegar has reduced by half, about 5 minutes, stirring occasionally
  • Remove from heat and set aside for now
  • After 15 minutes, remove chicken from oven
  • Top each piece of chicken with 1-2 slices of mozzarella and 1-2 slices of tomato, then put back in oven for about 5-10 minutes
    • Chicken is done when the internal temperature is 165 degrees F
    • You don’t want to overbake it, or it will become dry
  • When chicken is cooked and cheese is melted, remove from oven and sprinkle the chicken with the fresh basil and drizzle with the balsamic reduction (about 1 teaspoon per breast). Add salt and pepper to taste (I suggest a few twists for each of salt and pepper over the entire tray)
  • Tilting the pan, spoon the collected pan juices over the tomatoes and chicken
  • Serve on a bed of arugula with low-FODMAP crusty bread on the side or your preferred low-FODMAP, GF pasta
    • The pan drippings are amazing with sourdough bread!

Comments Rating 4.33 (3 reviews)

5 Responses

  1. So yummy!

    This was so good! I loved putting it on some arugula and fettuccini! It was also easy and yummy for meal prep!

  2. Good flavor

    So, I would highly recommend pounding down the breast thin. They will cook faster and more evenly. The flavor is good, use more cheese and tomatoes!! I didn’t pound my chicken and it was rubbery.

    1. Hi Barb,
      We definitely agree that uniform thickness to the chicken is important to evenly cooking these, and not overcooking them. We find a slightly thicker chicken breast is more juicy and tender. Thanks for the feedback!

  3. First FODMAP Meal

    This was really good. Paired with some brown rice pasta and sauce. Thank you for taking the time to build this website.

Leave a Reply

Your email address will not be published. Required fields are marked *


As an IBS-sufferer myself, I know how badly you want to feel healthy and happy. I’ve spent over a decade researching IBS and FODMAPs, and my recipes and guidance will help you succeed.

Enjoy everything my site has to offer!

More about me


Low-FODMAP Options at Starbucks: Coffee, Bakery and More!
Our 20 Most Popular Low-FODMAP & Gluten-free Family Dinners: Easy 30-Minute; One-Pot, Sheet-Pan and Slow Cooker Recipes
Dr. Rachel’s Top 10 Favorite Low-FODMAP Food & Snacks
Dr. Rachel’s Low-FODMAP Grocery Shopping List; IBS-friendly, Gluten-free