Low-FODMAP “Hawaiian” Chicken, Pineapple, and Peppers Casserole; Gluten-free, Dairy-free

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I love this casserole. It’s chicken, pineapple, red peppers, and rice with an easy prep and bake. We call it ‘Hawaiian chicken and rice’ in my house.  It’s a favorite!

I opt for chicken breasts for this casserole, but you can also try boneless, skinless, chicken thighs for a slightly richer flavor. Use canned pineapple, if you need to make it even simpler.

You will note that this recipe calls for uncooked chicken.  That is totally fine to use! Just ensure you bake the casserole until the chicken is cooked through (about 165F).  This way, the chicken is super tender, and you don’t have to fuss with extra steps 🙂

Check out my Best low-FODMAP Chicken recipes to see so many more chicken ideas, all in one place!

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Or read over 500 more low-FODMAP recipes on my blog!  IBS-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: 4-6

Prep time: 10 min

Cook time: 50 min

Total time: 60 min

Equipment: 7×11 inch baking dish

Bake: 375F

Ingredients

  • 1/4 cup light brown sugar, packed
  • 1/2 cup low-FODMAP chicken broth or stock
  • 1/4 cup gluten-free soy sauce (I prefer low sodium)
  • 1 and 1/2 tablespoons minced or grated fresh ginger
  • 2 tablespoons garlic infused oil
    • Infused oils have flavor but not the FODMAPs! See my Top 11 Tips to explain how
  • 1 medium red bell pepper (75g), diced
    • 43g is one low-FODMAP serving due to fructose
  • 2 cups (280g) diced fresh pineapple, or pineapple canned-in-juice (drained)
    • 140g is one low-FODMAP serving for fresh pineapple due to fructans
    • 90g is one low-FODMAP serving for canned pineapple in juice
  • 4 scallions, green tips only, chopped
  • 20 ounces boneless, skinless chicken breasts, cut into strips or chunks
  • 3 cups cooked brown or white rice, cooled
  • Baking spray

Garnish:

  • Chopped, toasted macadamia nuts or peanuts (I used 50g)
    • 40g is one low-FODMAP serving for macadamia nuts
  • Fresh cilantro

Directions

  • Preheat oven to 375°F. Coat an 7-by-11-inch baking dish with baking spray
  • In a large bowl (big enough for all the ingredients), or your casserole dish, mix brown sugar, low-FODMAP chicken broth, soy sauce, ginger, and garlic-infused oil together
  • Add bell pepper, pineapple, scallion tips and chicken; toss to combine
  • Mix in your cooked rice, then transfer the mixture to the prepared dish
  • Cover with foil and bake until the peppers are tender, and the chicken is cooked through, about 40 minutes
  • Remove, and uncover, then sprinkle with chopped nuts and cilantro, and return to oven, uncovered, for another 5-10 minutes to crisp the nuts
    • You can skip the final baking step if you prefer
  • Once finished baking, allow to cool slightly, then serve immediately

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2 Responses

  1. Do you have any suggestions on how to make this vegan? Maybe add butternut squash or sweet potatoes instead of chicken? Thanks.

    1. Thanks so much for the question! That may be quite a large amount of squash and sweet potato, so the serving size could be an issue with FODMAP guidelines. Serving size for butternut squash is 1/3 cup, and 1/2 cup (75g) for sweet potato. What about extra firm tofu instead of the chicken? 1 cup or 170g is a low-FODMAP serving for drained tofu. I do have several vegan recipes, such as Pad Thai, and Vegan Chili if you want some choices. Or see my blog on Tips for the Low-FODMAP Vegan. Would love to hear back if you try vegan options here!

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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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