Low-FODMAP 30-Minute Skillet Chicken Cacciatore; Gluten-free, Dairy-free

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Flavorful and good for you.

Low-FODMAP Chicken Cacciatore is a 30-minute dinner SENSATION.

My recipe could not be easier!

I use low-FODMAP infused oils to add the flavor of garlic and onion to this recipe.  These are a pantry staple. See my Low-FODMAP Recipe Swaps and Substitutions 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.  Yay for that 🙂

For other amazing chicken recipes- check out my full low-FODMAP Best Chicken Recipe Collection.

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Or check out over 450 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

Serves: 4

Prep time: 5 min

Cook time: 25 min

Total time: 30 min

Equipment: Large skillet with cover


For Chicken Marinade:

For Sauce:

  • 1 teaspoon and 1 tablespoon onion or shallot infused olive oil; divided *see above about infused oils
  • 1 teaspoon garlic infused oil
  • 1 green bell pepper (75g), sliced
    • 75g is one low-FODMAP serving due to fructans
    • FODMAP fact: red bell pepper is higher in FODMAPs than green, and contains fructose, do not swap 🙂
  • 4.5 ounces (127 g) canned sliced mushrooms, rinsed and drained
    • 75g is one low-FODMAP serving
    • Higher amounts contain higher levels of polyols (mannitol)
    • Do not substitute fresh mushrooms, they are higher in FODMAPs
  • 1 medium zucchini (150 g), sliced into sticks
    • 65g is one low-FODMAP serving due to fructans
  • 1/4 teaspoon crushed red pepper flakes (optional, will add a bit of heat)
  • 1 teaspoon dried thyme
  • 1 teaspoon kosher salt, plus to taste
  • 1/2 teaspoon black pepper, plus to taste
  • 1/2 cup dry white wine
  • 1/4 cup (15g, 0.5 oz) fresh basil, chopped; divided
  • 1/4 cup (15g) fresh flat leaf parsley, chopped; divided
  • 15 ounces diced or crushed tomatoes (canned)
    • 4 ounces is one low-FODMAP serving, higher amounts contain excess fructose
    • Select a brand without onion or garlic
  • 2 tablespoons tomato paste
    • 2 tablespoons is one low-FODMAP serving, higher amounts contain excess fructans
  • 2 tablespoons capers
    • 1 tablespoon is one low-FODMAP serving, no FODMAPs detected
  • Freshly grated parmesan cheese to taste (garnish, omit for dairy-free)


  • Combine first 5 ingredients for chicken marinade in a small bowl or freezer bag. Rub the chicken into the oil and spices and place in refrigerator while you prep the other ingredients
  • Place a large skillet (I used 11 inch cast iron) over medium high heat
  • Add 1 tablespoon of onion infused oil to the skillet
  • When oil shimmers, add the chicken and the marinade to the pan
  • Sear the chicken for about 2 minutes per side, then remove to a covered plate to keep warm (it will not be fully cooked, that is OK)
  • Add remaining teaspoon of onion infused oil to the skillet with the garlic infused oil
  • Add the bell pepper, mushrooms, zucchini, crushed red pepper flakes, thyme, salt and pepper to the skillet and cook for about 3-4 minutes until the vegetables start to soften, covering if desired
  • Add in the wine and cook for another minute or until the liquid reduces by about half, adjusting the temperature as necessary
  • Stir in half of each of the parsley and basil
  • Pour the canned tomatoes in the skillet, then tomato paste, and stir well, then add capers and taste and adjust seasonings as desired
  • Replace the chicken breasts and cover with sauce
  • Reduce the heat, cover and simmer for about 10-15 minutes or until the chicken is cooked through (internal temperature of 165F)
  • Sprinkle the remaining herbs and shredded parmesan cheese (optional) over top and serve immediately

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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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