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

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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.

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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 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


  • 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!


  • 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!

Comments Rating 5 (6 reviews)

12 Responses

    1. We really appreciate this feedback and your lovely comments. It made our day!! Stay in touch, Mary 🙂

  1. This was delicious! I just started a low fodmap diet and was worried I wouldn’t be able to find any recipes that I really loved but this dish proved me wrong!

    1. Hi Meaghan!
      Welcome to our blog! We hope our recipes and products show you how delicious low-FODMAP can be. Stay in touch!!

  2. Absolutely the best

    Made again. My husband’s favourite! He is very fussy and LOVES this recipe. Thanks, Rachel

    1. Hi Mary,
      We love hearing feedback like this! You made our day again. Thank you SO much for being such a loyal follower 🙂

  3. Stuffed spinach chicken breast

    I am just getting on this Fodmap diet and had no idea of what to eat my Dr. just gave me a list of the does and don’t of what to eat and not to eat but turning them into meals seemed impossible to me until I found you it’s been very difficult so I am very excited to try your stuffed chicken breast tonight. I will let you know how it goes. THANK YOU!!!!!

  4. Love this!

    Recently found this recipe and are loving it! Making it for the second time in less than a week and a half.

    Any estimates on carb count for one serving? Working to manage gestational diabetes and am guessing this is probably a good option but would love some feedback. Thanks!

    1. Thanks so much! We appreciate these comments 🙂
      We don’t have a formal carb count, but the carbs would come mainly from the breadcrumbs; a very small amount per serving. Have a great day!!

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