Low-FODMAP Chicken and Gnocchi Casserole; Gluten-free

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This is my super simple recipe for low-FODMAP Chicken and Gnocchi Casserole.

I use packaged gluten-free gnocchi with low-FODMAP ingredients,  they cook in a snap.  Gnocchi add a welcome texture that make this dish stand out at any table. Your family will LOVE it.

Overall active prep for this dinner is about 30 minutes, making it a great option for a potluck or weeknight meal.  But it can also hold its own at any fancy dinner party!

You should be able to locate several brands of gnocchi with gluten-free and low-FODMAP ingredients. Gnocchi is an Italian dumpling, typically made with potato, flour, and egg.  I used DeLallo brand, check your product’s ingredients alongside your low-FODMAP app or my low-FODMAP Food List to ensure your selection won’t upset your tummy.

You will notice that there is dairy in this recipe.  Remember that the low-FODMAP diet is NOT a dairy-free diet.  Lactose can be tolerated in people with IBS up to a certain amount, and cheese and cream often contain low enough levels of lactose to use them in cooking and baking.  However, if you prefer to avoid all dairy, then coconut milk will substitute well in the sauce, and I suggest  omitting the Parmesan cheese at the end, or using nutritional yeast for a cheese-like flavor.

For other amazing chicken recipes- check out my full low-FODMAP Best Chicken Recipe List here!

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Or check out over 500 more low-FODMAP recipes on the blog. Gut-friendly!

Be healthy and happy,

Rachel Pauls, MD

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: 6

Prep time: 10 min

Cook +Bake time: 30 min

Total time: 40 min

Bake: 400F

Ingredients

  • One 12-ounce package gluten-free gnocchi with low-FODMAP ingredients
  • 3 tablespoons garlic-infused oil; divided
  • 1 & 1/2 pounds boneless, skinless chicken breasts or thighs, of uniform thickness
  • 3/4 teaspoon kosher salt, plus to taste
  • 1/2 teaspoon freshly ground black pepper, plus to taste
  • 1 tablespoon onion or shallot-infused oil
  • 1 tablespoon low-FODMAP Happy Spices Italian seasoning
  • 3 tablespoons all-purpose low-FODMAP, GF flour
  • 1 & 1/4 cups low-FODMAP chicken broth
  • 1/4 cup dry white wine
  • 1/2 cup lactose-free half-and-half milk
  • 1 bunch kale (140g) stems removed, leaves rubbed (massaged) and broken into 2-inch pieces
    • 75g is one low-FODMAP serving, but kale contains trace FODMAPs
  • 1/2 cup freshly grated Parmesan
  • Fresh rosemary and thyme, optional

Directions

  • Preheat oven to 400 F and place rack in center of oven
  • In a large pot of boiling salted water, cook gnocchi according to package instructions (about 2-5 minutes); drain well and toss with 1 tablespoon of garlic-infused oil
  • While pasta is cooking place onion-infused oil in a large oven safe skillet over medium heat, then add chicken to the skillet in a single layer, season with salt and pepper, and cook until golden brown on both sides, about 2-3 minutes per side. Do not cook through, as it will complete cooking in the oven.  Set aside on a plate for later
  • Place remaining garlic-infused oil in the skillet, then add the low-FODMAP Italian Seasoning and stir for about 30 seconds (If using fresh rosemary or thyme, add a couple of sprigs here)
  • Whisk in LF, GF flour until lightly browned, then add the low-FODMAP chicken broth and white wine, whisking constantly to remove lumps and deglaze the pan until slightly thickened, about 3-5 minutes
  • Remove any herb sprigs, if you used fresh herbs
  • Next, add the lactose-free half-and-half, then taste, and adjust seasoning to your preference
  • Stir in your broken pieces of kale until the kale has wilted, about 1-2 minutes, than add in the cooked gnocchi
  • Return chicken to the skillet and mix to cover with the sauce
  • Sprinkle with Parmesan and place into oven and bake until bubbly, about 10-12 minutes. (Chicken internal temperature should be 160F)
  • Serve immediately, garnished with fresh rosemary and/or thyme, if desired

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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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