One-Skillet Low-FODMAP Spinach, Sun-Dried Tomato & Feta Stuffed Chicken Breasts; Gluten-free

Low-FODMAP Spinach, Sun-Dried Tomato and Feta Stuffed Chicken Breasts are literally bursting with incredible flavors, in a light and healthy dinner recipe.  The chicken breasts are filleted then stuffed with fresh baby spinach, tangy sun-dried tomatoes, fresh herbs and feta cheese.  This recipe is a keeper!  Only one skillet needed!

A family favorite,  low-FODMAP Stuffed Chicken preps in under 15 minutes, but is so pretty, it can go on any gourmet table.

You may also love:

• Low-FODMAP Lemon Butter Chicken with Penne
• Low-FODMAP Bacon, Maple and Mustard Chicken
• Low-FODMAP Sheet Pan Italian Chicken with Vegetables
• Low-FODMAP Three Ingredient Roasted Chicken
• Low-FODMAP Sheet Pan Caprese Chicken
• Dr. Rachel’s Best Low-FODMAP Chicken Recipes

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!

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

Prep time: 15 mins

Cook and Bake time: 20 mins

Total time: 35 mins

Bake: 425 F

Equipment: Oven safe cast iron skillet or large saucepan, toothpicks

Ingredients

• 4 pieces (20-24 ounces) boneless, skinless chicken breasts
• 1/2 teaspoon kosher salt
• 3/4 teaspoon paprika

For filling:

• 1 cup (50g) chopped baby spinach
  • 1 & 1/2 cups (75 g) is one low-FODMAP serving
• 1/2 cup (27 g) sundried tomatoes in oil, drained and chopped
  • 8 grams of sun dried tomatoes is one low-FODMAP serving
  • Select a brand without onion and garlic added
• 2/3 cup crumbled feta cheese
  • Only trace amounts of FODMAPs are found in feta cheese
•  1/4 cup (5 g) chopped fresh basil
  • This is about one standard package, once you remove the stems
• 2 tablespoons low-FODMAP, gluten-free breadcrumbs or panko
  • Select a brand without added onion and garlic
• 1 tablespoon (3 g) chopped fresh oregano
• 1 tablespoon green scallion tips or chives
• 1 tablespoon grated Parmesan cheese
  • I prefer to grate this fresh, rather than use the packaged variety for better flavor
• 1/4 teaspoon kosher salt
• 2 tablespoons and 2 teaspoons garlic-infused olive oil; divided
  • Infused oils are safe to consume on the low-FODMAP Diet, since FODMAPs are not soluble in oils.  See my low-FODMAP Top 11 Tips for other know-how!

Directions

• Preheat oven to 425 degrees F
• In a medium sized bowl, place the spinach, sun dried tomatoes, feta cheese, basil, LF breadcrumbs, oregano, scallion tips, parmesan cheese, salt and 2 teaspoons garlic-infused oil, and stir well to combine
• Take out your chicken breasts, and using a sharp knife, carefully slice a ‘pocket’ into the sides of each chicken breast
  • You can’t want to cut all the way in half, just enough to create a space for the spinach/feta mixture
    • Don’t worry if its not perfect, you can also use toothpicks to correct any error in the cutting 🙂
  • I like to wear my ‘knife-safe’ gloves, to reduce the chance of cutting myself
• Once they are all split with a nice pocket, place 1/4 of the spinach mixture into each chicken breast
  • You can use a small/medium cookie scoop to help with this part
• Secure the breast with toothpicks
  • I prefer to do this on an angle so they don’t stick out
• Season both sides of each chicken breast with the additional salt and paprika
  • I rubbed this on with my hands to give the breasts a nice color
• Heat a large, oven-safe skillet over medium heat (I used cast-iron)
• Add the remaining garlic-infused oil to the skillet, and once hot, place the stuffed chicken gently on the skillet and sear the chicken breasts on each side for about 2 to 3 minutes, until browned
  • You want to leave them for about 2 minutes per side without turning to get them nicely colored
• Once all the breasts are browned, transfer skillet to your preheated oven
• Bake 12 to 14 minutes, until chicken reaches 165 degrees F internal temperature
  • As ovens vary, yours may need more or less time
• Remove from oven, gently extract the toothpicks, then serve immediately!
  • These go perfectly with my low-FODMAP Rice Quinoa Medley, low-FODMAP Creamy Thyme Mashed Potatoes and low-FODMAP pasta (for appropriate brands, check out my low-FODMAP Grocery Shopping Blog)