Low FODMAP: Mediterranean Style Rice Bowl with Grilled Chicken

Cooking Method: 30 Minute Dinners, Low FODMAP meal Prep

Courses: Dinner, Lunch

Servings: 2

Description

This Greek-inspired rice bowl is packed with grilled chicken, crunchy cucumber, fresh herbs, tomatoes (in Low FODMAP portions), olives, and a dollop of creamy lactose-free tzatziki. It’s colourful, balanced, and light enough for spring but hearty enough to keep everyone satisfied.

Ingredients

For the Bowl:

300 g cooked brown or basmati rice
2 skinless chicken breasts
100 g cucumber, diced
50 g cherry tomatoes, halved (ensure you limit to 75g per serve to be within FODMAP serving size)
30 g Kalamata olives (about 8–10)
1 tbsp garlic-infused olive oil
Juice of 1/2 lemon
1 tsp dried oregano
salt and pepper, to taste
Fresh parsley (to garnish)

For the Lactose-Free Tzatziki:

100 g lactose-free plain Greek-style yogurt
1 tbsp finely grated cucumber
1 tsp chopped fresh dill
1 tsp lemon juice
salt and pepper, to taste

For the dressing

100 ml extra virgin olive oil
50 ml garlic-infused olive oil
50 ml apple cider vinegar
2 tsp dijon mustard
2 tsp maple syrup
2 tsp dried mixed Italian herbs
Salt and pepper, to taste

Instructions

Make the Dressing

1
In a small jar, combine all the dressing ingredients.Pop the lid on and shake it well until the dressing is fully mixed and slightly creamy.
2
You'll only need 1/4 of the dressing for this recipe—store the rest in the fridge for salads or pasta later in the week. Win!

Make the Low FODMAP Tzatziki

3
In a small bowl, mix together: Lactose-free plain yogurt, Grated cucumber (squeezed to remove excess water), Chopped fresh dill, A squeeze of lemon juice, Salt and pepper to taste
4
Give it a good stir, then pop it in the fridge to chill while you prep everything else.

Marinate & Cook the Chicken

5
Drizzle your chicken breasts with: Garlic-infused olive oil, Lemon juice, Dried oregano, Salt and pepper
6
Let it marinate for 10–15 minutes if you’ve got time. Then grill or pan-fry over medium heat for about 5–6 minutes per side, or until cooked through.
7
Let the chicken rest for 5 minutes, then slice into strips.

Assemble Your Bowls

8
In a mixing bowl, toss together: Cooked white or brown rice, sliced cherry tomatoes, chopped cucumber, olives and ¼ of the dressing you made earlier
9
To serve, divide the rice salad between bowls. Top with sliced chicken, add a generous dollop of tzatziki, and garnish with fresh parsley.

Keywords: Low FODMAP dinner, IBS-friendly recipes, gut-friendly meals, gluten-free dinner, healthy meal prep, easy low FODMAP meals, low FODMAP chicken, high-protein meals

Storage Tip:

Store the components separately for up to 3 days in the fridge. Assemble fresh for best texture.

Alternative proteins:

Replace the chicken, with tuna, feta cheese or grilled salmon.

Please Note: I am not a licensed nutritionist or dietitian. The recipes and tips provided on this blog are based on my personal experience of homecooking low FODMAP meals for over five years. This content is intended for informational and inspirational purposes only and should not replace professional dietary advice. Always consult with a qualified healthcare provider before making any changes to your diet, especially if you have specific health concerns.