Whether you’re looking to turn over a healthy leaf this season or to simply get your IBS symptoms under control, this low FODMAP salsa chicken is an awesome recipe to have in your back pocket! Just pop the ingredients in your slow cooker before you leave for work and come on home to a delicious low FODMAP dinner!
This recipe is one of my favourites because it’s packed full of sneaky vegetables and is super filling. If you like freezing meals, skip the sour cream and cheese, and flash-freeze your portions individually for some ridiculously delicious freezer diving.
Keep It FODMAP Friendly
This low FODMAP salsa chicken is a great way to sneak some veggies into your diet! This recipe has a lot of ingredients, though, so I’ll go over them one by one to help you keep it FODMAP-friendly.
The first thing you need to know is that because chicken is a protein, it doesn’t contain any FODMAPs. This means you can scale the recipe up or down depending on how many people you’re feeding (or how hungry you are) without contributing to your FODMAP load.
This recipe also calls for taco seasoning. Most prepared taco seasonings have both onion and garlic powder, so I like to make my own. You can grab my low FODMAP taco seasoning recipe here.
Our next ingredient is salsa. Finding a low FODMAP salsa can be difficult, as one of the primary ingredients is onion. Don’t worry, though! You can either use my low FODMAP salsa recipe or you can purchase FODMAP friendly salsa from FODMAP friendly companies like Fody Foods. If you’re using my salsa recipe, don’t worry about letting it rest. Just make sure to give the mixture a good stir so all the ingredients can meet each other before they go in.
This recipe also calls for 1 cup of diced tomatoes. Since my salsa recipe uses Roma tomatoes (which are high FODMAP in servings of 5 small tomatoes or more), I normally use common tomatoes for this ingredient. According to Monash University, common tomatoes don’t contain any detectable FODMAPs, so they won’t contribute anything to your overall FODMAP load.
The other veggie portion of our recipe consists of carrots and zucchini. According to the Monash app, carrots don’t contain any detectable FODMAPs. This means you can eat them freely without contributing to your FODMAP load.
Zucchini, on the other hand, is only safe in servings up to 1/2 a cup. We’re using a 1/2 cup of zucchini for the entire recipe, so it won’t contribute significantly to your FODMAP load. However, servings of 100g or more are high in the FODMAP fructan. For this reason, I don’t recommend serving this dish on zoodles, as you may exceed the recommended portion size.
This low FODMAP salsa chicken gets its zing from a dollop of sour cream. If you are in the elimination phase of the diet, you’ll need to find a lactose-free sour cream. If you can’t find one at your local grocery store, you can skip this ingredient. Don’t worry! The recipe is still delicious without it.
This recipe is also topped with a sprinkle of cheddar cheese. Monash states in their app that cheddar cheese is safe in servings of 40g. You only need a sprinkle of shredded cheese for this recipe, but if you’re worried (or a sprinkle isn’t nearly enough), you can find lactose-free cheddar at most grocery stores. If you want more information on consuming dairy products during the elimination phase, check out this article by Monash University.
The final thing we need to consider is how you’re going to serve this awesome salsa chicken! At my house, we’re die-hard rice fans! Monash has determined that 1 cup of cooked rice is low FODMAP, which is more than enough for my family.
You can also serve this recipe on pasta. If you’re in the elimination phase, you’ll need to use a gluten-free pasta. Remember, removing grains like wheat and barley doesn’t mean you can eat unlimited pasta! Monash recommends limiting gluten-free pasta servings to 1 cup of cooked pasta per sitting. Servings of more than 1.5 cups are high in the FODMAP fructan.
Whose Side Are You On?
This recipe is pretty filling, so you won’t need a big side dish to fill yourself up! When we do make a side, I prefer to pair our salsa chicken with a light salad. If you need some fun low FODMAP salad ideas, you can check out 3 of my favourites here!
Looking for a warm and hearty FODMAP friendly dinner idea? Try this low FODMAP salsa chicken! Pop the ingredients in your slow cooker before you head to work and come home to a delicious low FODMAP meal!
- 3-4 boneless/skinless chicken breasts
- 2 tbsp low FODMAP taco seasoning
- 1 cup low FODMAP salsa
- 1 cup common tomatoes (diced)
- 1/2 cup carrots (shredded)
- 1/2 cup zucchini (shredded)
- 1/2 cup water
- 3 tbsp lactose-free sour cream (optional)
- sprinkle cheddar cheese (optional)
- rice or gluten-free pasta (prepared)
Place your chicken in the bottom of the slow cooker. Sprinkle taco seasoning over chicken. Cover with vegetables and salsa. Pour water over vegetables. Cook on low for 6-8 hours.
Remove chicken breasts from slow cooker and shred in a large bowl using two forks. Once shredded, spoon the vegetables and liquid from the slow cooker into the bowl and mix. Add the sour cream and stir to coat. Serve on rice or gluten-free pasta and top with a sprinkle of cheddar cheese. Serve warm.
Want more recipes like this? Sign up for our monthly newsletter in the sidebar and receive new recipes and articles right to your inbox! Together we’ll get the Low FODMAP Diet down to a science.
Did you like this recipe? You might also like one of these:
© 2018 Amy Agur – The FODMAP Formula