Low FODMAP Chicken & Quinoa Bowls

Low FODMAP Chicken Quinoa
Prep Time 15 mins
Cook Time 25 mins
Total Time 40 mins
Cooking Method:
Courses: ,
Servings: 4
Estimated Cost: 2.50
Description

Looking for a quick, healthy, and gut-friendly meal? These Low FODMAP Chicken & Quinoa Bowls are packed with lean protein, fiber-rich quinoa, and fresh veggies, making them the perfect IBS-friendly meal for busy weeknights. This easy meal prep recipe is gluten-free, dairy-free, and packed with flavor, so the whole family can enjoy it without the tummy troubles.

For the Chicken
  • 2 Large Chicken Breast
  • 1 tbsp garlic-infused olive oil
  • 1 tsp smoked paprika
  • 1 tsp dried oregano
  • 1/2 tsp ground cumin
  • Juice of ½ lemon
  • Salt and pepper, to taste
    • For the Quinoa
  • 170 g quinoa, rinsed
  • 500 ml low FODMAP chicken broth (or water with a pinch of salt)
  • 60 g baby spinach
  • 1 diced green bell pepper
  • 1/2 cucumber
  • 2 carrots
  • 30 g chopped fresh parsley (optional)
    • For the Lemon Vinaigrette:
  • 3 tbsp olive oil
  • 1 tbsp lemon juice
  • 1 tsp dijon mustard
  • Salt and pepper, to taste
Instructions
    Prepare the Chicken:
  1. 1
    Preheat your grill (or stovetop grill pan) to medium-high heat.
  2. 2
    Rub the chicken breasts with olive oil, paprika, oregano, garlic-infused oil, salt, and pepper.
  3. 3
    Grill the chicken for about 6-7 minutes per side, until fully cooked and the internal temperature reaches 165°F (75°C).
  4. 4
    Remove from the grill and let the chicken rest for a few minutes before slicing.
    5. Cook the Quinoa:
  5. 5
    Rinse the quinoa under cold water to remove any bitterness
  6. 6
    In a medium saucepan, combine the quinoa, water or chicken broth, and a pinch of salt. Bring to a boil, then reduce the heat to low, cover, and simmer for about 15 minutes, or until all the liquid is absorbed.
  7. 7
    Fluff the quinoa with a fork and set aside.
    8. Prepare the Vegetables:
  8. 8
    Wash and slice the green bell pepper, cucumber, and carrots.
  9. 9
    If using parsley, chop it finely.
  10. 10
    Make the Lemon Vinaigrette:
  11. 11
    In a small bowl or jar, whisk together olive oil, lemon juice, Dijon mustard, salt, and pepper. Adjust seasoning to taste.
  12. 12
    Assemble the Bowls:
  13. 13
    Divide the cooked quinoa between 4 bowls or meal prep containers.
  14. 14
    Top each with a handful of spinach, sliced green bell pepper, cucumber, shredded carrots, and chopped parsley.
  15. 15
    Add sliced grilled chicken to each bowl.
  16. 16
    Drizzle the lemon vinaigrette over the top before serving, or store it separately and drizzle before eating.
Keywords: Low FODMAP dinner, IBS-friendly recipes, gut-friendly meals, gluten-free dinner, healthy meal prep, easy low FODMAP meals, chicken quinoa bowl, dairy-free meals, high-protein meals

Tips & Variations

✅ Meal Prep Friendly – Store in airtight containers for up to 4 days in the fridge. Keep the dressing separate and add before serving.

✅ Make It Vegetarian – Swap the chicken for firm tofu, pan-fried with the same seasonings.

✅ Add More Flavor – Sprinkle with chili flakes or add a dollop of lactose-free yogurt for creaminess.

✅ Swap the Quinoa – Use brown rice, millet, or buckwheat for variety.

✅ Boost the Protein – Add a soft-boiled egg or pumpkin seeds.

Read it online: https://fodmapfamilykitchen.recipes/recipe/low-fodmap-chicken-quinoa-bowls/

Thank you for trying this recipe.