Low-FODMAP 30-Minute Creamy Tuscan Chicken; Gluten-free

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A gorgeous recipe for low-FODMAP Tuscan Chicken in just 30 minutes.

We’re talking tender chicken, enrobed in a creamy sauce, enhanced by spinach, basil and sundried tomatoes.  It is soooo good you won’t believe you can have it.  But you CAN.

My low-FODMAP Tuscan Chicken is super convenient, made in one skillet.  Easy to prepare with a snappy cleanup.  Perfect for a family dinner!Tuscan chicken goes perfectly with a low-FODMAP, GF pastalow-FODMAP Rice Quinoa, low-FODMAP Lemon Roasted Potatoes or low-FODMAP Mashed Potatoes.

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Or check out over 500 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!

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the low-fodmap IBS solution

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).

Serves: 4-6 *

*Although not high in FODMAPs, since the sauce is very rich, test for your tolerance if fat is a trigger for your IBS.

Prep time: 10 min

Cook time: 20 min

Total time: 30 min

Equipment: Large heavy bottomed skillet (I like cast iron)

Ingredients

  • 3 tablespoons olive oil or your preferred oil for pan cooking; divided
  • 24 ounces boneless, skinless chicken breasts
  • 1 tablespoon Italian seasoning with low-FODMAP ingredients
  • 5 tablespoons low-FODMAP, GF flour; divided
  • 1/2 teaspoon salt, plus additional for sprinkling
  • 1/4 teaspoon pepper, plus additional for sprinkling
  • 1/2 cup (27g) chopped sun dried tomatoes
    • If you have oil-packed, then drain well, and ensure no onion or garlic added
    • 8g is one low-FODMAP serving
    • Higher amounts contain high levels of fructose
  • 1 cup low-FODMAP chicken broth, prepared
  • 1/2 cup heavy cream or canned coconut cream (not the same as ‘cream of coconut’)
    • 1/4 cup is one low-FODMAP serving
  • 1/4 cup grated Parmesan cheese, plus additional for serving
    • Parmesan is naturally low in FODMAPs
  • 2 teaspoons garlic-infused oil
  • 2 teaspoons shallot or onion infused oil
    • Infused oils contain all the flavors but not the FODMAPs! You can enjoy these lovely additions to your recipe.  Check out my low-FODMAP Top 11 tips and tricks to explain why!
  • 5 ounces (143 g) fresh spinach, lightly torn
    • 75 g is one low-FODMAP serving
    • Higher amounts contain high levels of fructans
  • 3 tablespoons (14g) fresh basil; chopped, plus for garnish

Directions

  • Pound your chicken breasts using a mallet or rolling pin between plastic wrap or parchment to tenderize
  • Place 4 tablespoons of flour, low-FODMAP Italian seasoning, salt, and pepper on a shallow plate, and mix lightly
  • Lightly dredge chicken in the flour mixture
  • Heat 1 & 1/2 tablespoons olive oil, or other oil, in a skillet over medium high heat
  • When the pan is hot, add the chicken pieces and brown on both sides, about 2-4 minutes per side
  • Remove chicken to a plate to keep warm (it will finish cooking later)
  • To the skillet, add remaining 1 & 1/2 tablespoons olive oil and sun-dried tomatoes, and cook for 1 minute, or until fragrant, over medium or medium low (if you used oil packed tomatoes, they may not be as noticeably fragrant)
  • Whisk in the remaining 1 tablespoon LF flour and allow to brown for approximately 1 minute
  • Add the heavy cream, LF chicken broth, 1/4 cup parmesan cheese, 2 infused oils, and stir to combine
  • Allow to cook until the sauce begins to simmer and thicken, about 3 minutes
  • Add the spinach and reduce heat if needed (the spinach will shrink as it cooks)
  • Stir until the spinach wilts slightly
  • Add the basil and mix it well into the sauce
  • Taste sauce and add salt and pepper to your preference
  • Add the chicken back into the skillet and turn to coat in the sauce
  • Simmer until the chicken is heated through, and internal temperature is 165F, about 5 minutes
  • Garnish with additional fresh parmesan and fresh basil and serve alongside your preferred low-FODMAP, GF Pasta or potatoes (try my low-FODMAP Lemon and Rosemary Roasted Potatoes!)

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Comments Rating 4.92 (12 reviews)

28 Responses

  1. Exceeds expectations

    Tuscan chicken has always been one of my favorites but I was doubtful that this recipe would stand up to my memories. Happy to say that I was mistaken, this was absolutely divine.

    1. Hi Liz,
      We are super pleased you loved the Tuscan Chicken! Thanks for taking the time to comment. Have a great day!!

  2. Excellent!!!!

    This was amazing!!! I used rice flour and it was so yummy!! Served it over spaghetti squash. Def making again.

  3. Incredibly good!!

    This won rave reviews from my family, including my chef brother who is really hard to please. Absolutely fantastic. Will definitely make it again.

    1. Hi Lynne,
      Thank you so much for this awesome comment and for taking the time to leave in here. You made our day 🙂
      Stay in touch please!

  4. This looks amazing, but in addition to being low FODMAP I also need dairy free. I was wondering about trying it with a oat milk instead of heavy cream and subbing nutritional yeast for the parmesan. Any thoughts?

    1. Thanks for the question!
      Oat milk would probably not accomplish the same richness of flavor, we suggest in the ingredient list using canned coconut cream- this is a very lovely way to keep the richness of the recipe and remain dairy-free. You could skip the parmesan, or experiment with your yeast. Although nutritional yeast can provide a cheese-like flavor, we could not advise how much to use or if the results would be to your palate. Good luck!

  5. Delicious

    Thank you for sharing this recipe. I made it on my first day of being low fodmap and it tasted great! Would make again. Didn’t feel deprived, still had a good flavor to sauce even though I don’t yet have garlic infused olive oil or a low fodmap sundried tomato.

  6. This is a keeper!

    This recipe turns out far better than any Italian chicken recipe I’ve ever made with non AIP ingredients. You are definitely NOT missing out by following this recipe. It’s absolutely delicious and is now in my collection of recipes that I make frequently!

  7. AMAZING!

    This recipe is amazing! I love it. I used a small can of coconut cream in lieu of the heavy cream. This has amazing taste! Highly recommend. Thank you for sharing this recipe.

  8. Yummy

    I like this recipe. But I don’t dredge the chicken. It adds calories and the dredge gets soggy with the sauce. I sauté it with garlic oil. I slice my chicken into strips (less cooking time and less mess). I season my chicken with salt, pepper, chilli flakes, and low fodmap Italian seasoning. I sear it then let it cook in the sauce. I add a few teaspoons of Dijon mustard and fresh herbs to the sauce. When I can’t get sun dried tomatoes, I put about a tablespoon of cappers and fresh tomatoes. Sometimes I add a bit of Parmesan cheese on top.

    1. It’s great as is

      JA changes the whole recipe and leaves 4 stars. Something wrong with that! This recipe is my favorite of all time. Thank you

    1. That’s awesome! We agree that its important to enjoy what you eat, and we hope you will find other inspiration on our blog. Have a great day!!

  9. This was delicious!

    I was so happy with how this recipe turned out. My husband loved it, which is a bonus. The Tuscan chicken has just been initiated into our weekly rotation
    Looking forward to trying more of your recipes

    1. Hi Janine!
      That is so nice to hear! Thanks for sharing a comment on my blog. Please let me know how your other meals turn out too 🙂
      ~Rachel

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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.

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