This low FODMAP pesto pasta with chicken and roasted tomatoes has everything you need in one dish: roasted chicken, sweet cherry tomatoes, and a Parmesan pesto made with macadamia nuts.
This recipe was originally published in 2018, and I've been wanting to update it for a while. The first version called for grilling the chicken separately, but roasting everything on sheet pans at the same time is more efficient and requires fewer dishes. I like using the small sheet pans because they fit in the dishwasher.
Monash FODMAP data has also been updated since then, so I modified the pesto recipe to use macadamia nuts instead of the traditional but now higher-FODMAP pine nuts. The pesto is based on my dairy-free version, with Parmesan cheese added for a more classic flavor. I've also reduced the amount of cherry tomatoes used, because the FODMAP serve changed ... again. I just love the pop of color and flavor that the tomatoes add; I didn't want to remove them completely.
To further keep things low FODMAP and gut-friendly, brown rice pasta is used in place of wheat pasta. Garlic-infused oil is also used instead of high-FODMAP garlic cloves to keep this more IBS-friendly.
I hope you enjoy this low FODMAP dinner as much as my family does!
Jump to:
Ingredients
To make this low FODMAP pesto pasta with chicken and roasted tomatoes, add these ingredients to your shopping list:
For the tomatoes and chicken:
- Cherry tomatoes - 12 medium tomatoes (or up to 180 grams)
- Chicken breast - 1 pound (454 grams), pounded or halved for even thickness
- Garlic-infused oil - 4 teaspoons, divided
- Dried oregano - ½ teaspoon
For the pesto pasta:
- Brown rice pasta - 8 ounces (227 grams)
- Fresh basil leaves - 1 cup, lightly packed (25 grams)
- Fresh chives - ¼ cup (10 grams)
- Raw, unsalted macadamia nuts - ¼ cup (35 grams)
- Fresh lemon juice - 2 tablespoons
- Garlic-infused oil - ¼ cup
- Parmesan cheese - ¼ cup (20 grams)
Low FODMAP Notes
In this section, I share information for ingredients that are either frequently asked about or have suggested serving sizes to remain low FODMAP. We each have unique tolerance levels and nutritional needs. Please listen to your body (and, if possible, work with a FODMAP-trained dietitian) to determine what is best for you. For more low FODMAP serving size info, please refer to the Monash FODMAP app and FODMAP Friendly website or app.
Basil is low FODMAP in servings of 1 tablespoon (5 grams), according to Monash University, although they don't provide guidance beyond that amount. The FODMAP Friendly Food Program has also tested fresh basil and lists a low FODMAP serving size of ¼ cup (16 grams).
Brown rice pasta is low FODMAP in servings of 1 cup cooked (150 g). It's also a source of low FODMAP whole grains. Some brands I enjoy include Tinkyada, Jovial, and Trader Joe's.
Cherry tomatoes are low FODMAP in servings of 5 tomatoes or 75 grams. Monash University retested cherry tomatoes and, as a result, has changed the low FODMAP serving. A low FODMAP serving of cherry tomatoes is now considered to be 5 medium tomatoes or 45 grams. Larger servings contain higher levels of excess fructose.
Chives are a low FODMAP food and remain low FODMAP in servings up to 500 grams, according to Monash University.
Dried oregano is low FODMAP in servings of 1 teaspoon or 3 grams.
Garlic-infused oil is a popular way to add garlic flavor on the low FODMAP diet. Monash University suggests a serving size of 1 tablespoon (20 ml), though it has been tested as low FODMAP in much larger amounts (up to 500 grams). Learn more about why it's generally well tolerated in my Low FODMAP Garlic and Onion Substitutes post. Both Fody Foods Garlic-Infused Olive Oil and Colavita Roasted Garlic Olive Oil have been tested and were certified.
Lemon juice is low FODMAP at 20 ml (about 1 tablespoon) per serve. Servings above â…” cup contain moderate to high levels of fructans.
Macadamia nuts are low FODMAP in servings of 15 nuts (30 grams). Larger servings (>2 cups) contain moderate to high amounts of the FODMAP, fructan.
Parmesan cheese is a low FODMAP, low lactose cheese. Monash suggests a serving size of 40 grams, though it remains low FODMAP in large quantities.
Instructions
To make this low FODMAP pesto pasta with chicken, simply:
Roast the tomatoes and chicken: Heat the oven to 425°F. Line two small sheet pans with parchment paper. In a bowl, toss the tomatoes with 2 teaspoons of oil and a pinch of salt. Spread them on one pan.
Place the chicken in the now-empty bowl. Rub it with the remaining oil (2 teaspoons), dried oregano, salt, and pepper, and place it in the other pan.
Roast the tomatoes and chicken for 15 to 20 minutes, until the chicken hits 165°F on a thermometer. Let the chicken rest for 5 minutes, then slice or dice it.
Cook the pasta: While the pan is in the oven, fill a big pot with water and add salt. Bring it to a boil. Cook the pasta until it's al dente, following the package directions. Scoop out ¼ cup of the pasta water and set it aside. Drain the pasta and return it to the pot.
Make the pesto: While the pasta cooks, add the basil, chives, macadamia nuts, lemon juice, garlic-infused oil, Parmesan, and salt to a small blender or food processor. Blend until it's mostly smooth or reaches your preferred texture. Stop and scrape down the sides as needed.
Mix it together: Pour the pesto over the hot pasta. Stir until the noodles are coated, adding 2 to 4 tablespoons of the pasta water you saved, as needed.
Serve: Spoon the pasta into bowls. Top each one with a fourth of the roasted tomatoes and a fourth of the cut-up chicken. Garnish with a sprinkle of extra Parmesan, if you like.
Storage
Store in an airtight container in the refrigerator for up to 3 days.
Dietitian Notes
Designed as a complete low-FODMAP meal, this recipe includes a whole grain, a veggie, and lean protein. The herb-forward pesto provides flavor and micronutrients. The macadamia nuts and olive oil provide healthy fats.
This recipe is also gluten-free and can easily be made dairy-free by omitting the Parmesan, as in my original low FODMAP pesto recipe.
Serve this with
We each have unique nutritional needs. If you'd like to add more, consider rounding out this low FODMAP meal with a serving of:
Blueberries are low FODMAP in servings up to 1 cup (125 grams) and remain low FODMAP even in larger amounts. This is a change from earlier Monash University data, which listed a much smaller low FODMAP serving size, so you may still come across outdated information.
Kiwi (or kiwifruit) is low FODMAP in servings of 2 small fruit, or 150 grams. Larger servings contain higher amounts of the FODMAP, fructan.
Low FODMAP Milk: Some examples include lactose-free cow's milk, or plant-based alternatives like almond, coconut, hemp, or macadamia. Serving sizes vary. Please refer to the Monash FODMAP app for more info.
Related
Looking for other low FODMAP pasta recipes? Try these:
Recipe
Low FODMAP Pesto Pasta with Chicken and Roasted Tomatoes
- Total Time: 35 minutes
- Yield: 4 servings 1x
- Diet: Gluten-Free, Low FODMAP, Low Lactose
Description
A complete low FODMAP dinner with roasted chicken, sweet cherry tomatoes, and a Parmesan-basil pesto made with macadamia nuts. Gluten-free and ready in about 35 minutes.Â
Ingredients
Roasted Tomatoes and Chicken
- 12 cherry tomatoes (180 g), halved
- 4 teaspoons garlic-infused olive oil, divided
- ½ teaspoon coarse salt
- 4 small chicken breasts (1 pound / 454 g), pounded or halved for even thickness
- ½ teaspoon dried oregano
- Freshly ground black pepper
Pesto Pasta
- 8 ounces (227 g) uncooked brown rice pasta
- 1 cup (25 g) fresh basil leaves, lightly packed
- ¼ cup (10 g) fresh chives
- ¼ cup (35 g) raw, unsalted macadamia nuts
- 2 tablespoons fresh lemon juice
- ¼ cup garlic-infused olive oil
- ¼ cup (20 g) finely grated Parmesan cheese, plus extra for serving
- ½ teaspoon coarse salt, or to taste
- 2-4 tablespoons reserved pasta cooking water, as needed
Instructions
- Roast the chicken and tomatoes: Heat the oven to 425°F. Line two small sheet pans with parchment paper. In a bowl, toss the tomatoes with 2 teaspoons of oil and a pinch of salt. Spread them on one pan. Place the chicken in the now-empty bowl. Rub the chicken with the remaining oil (2 teaspoons), dried oregano, salt, and pepper, then place the chicken on the other pan. Roast the tomatoes and chicken for 15 to 20 minutes, until the chicken hits 165°F on a thermometer. Let the chicken rest for 5 minutes, then slice or dice it.
- Cook the pasta: While the pan is in the oven, fill a big pot with water and add salt. Bring it to a boil. Cook the pasta until it's al dente, following the package directions. Scoop out ¼ cup of the pasta water and set it aside. Drain the pasta and return it to the pot.
- Make the pesto: While the pasta cooks, add the basil, chives, macadamia nuts, lemon juice, garlic-infused oil, Parmesan, and salt to a small blender or food processor. Blend until it's mostly smooth, or until your preferred texture is achieved. Stop and scrape down the sides as needed.
- Mix it together: Pour the pesto over the hot pasta. Stir until the noodles are coated, adding 2 to 4 tablespoons of the pasta water you saved, as needed.
- Serve: Spoon the pasta into bowls. Top each one with ¼ roasted tomatoes and ¼ cut-up chicken. Add extra Parmesan if you like.
Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days.
Notes
Low FODMAP Serving: One serving of this recipe (approximately 1 cup pesto pasta + 1 heaping tablespoon roasted tomatoes + 1 small chicken breast) uses low FODMAP amounts of ingredients at the time of publication. Individual tolerance may vary, and low FODMAP servings may change. For more information on specific ingredients, please refer to the Monash FODMAP App or check out the "FODMAP Notes" section (above the recipe).
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Main Dish
- Method: Stove
- Cuisine: Italian-inspired, Mediterranean
Change Log
This recipe was originally published in 2018. I updated it in 2026 to reflect current low FODMAP serving sizes and information. I also modified the steps slightly to be more efficient, mainly roasting the chicken with the tomatoes instead of grilling to save on dishes. 🙂
128
Shannon Rock says
I have been struggling to find nice recipes for SIBO and this has helped me so much!! My pesto was a bit more liquid as I had to put some water in it to blend but so nice and fresh! Thank you! X
Em Schwartz, MS, RDN says
Thanks for sharing, Shannon!
Will J says
Really tasty - thanks for this recipe!
Made me much more happy and confident following the Low Fodmap diet.
Turns out it isn't as bleak as it could be - thanks to recipes such as yours.
Thanks again 🙂
Katie says
MY FAVORITE. This is one of my favorite recipes and it really doesn't take that long once you have the ingredients. It is so good; you wouldn't even know it was low fodmap. Please put it on your MUST-TRY list!
Molly says
I tried this recipe for the first time this past weekend and it ended up being delicious! I thought at first that I had used too much basil as it showed through a little too strongly for my liking the first serving I had and I don’t cook very often so I wasn’t sure about the basil. However, after letting it sit in the refrigerator for a day, the basil didn’t taste as strong. I also look forward to making some garlic-infused olive oil as the store didn’t have any and I just used EVOO this time. It still tasted great with the EVOO. This dish was overall pretty simple to prepare and I got 3 meals out of it! Will definitely be using more of your recipes.
Elvira Kagan says
Kinda curious......the calorie content you post says 535 per serving.....that seems WAYYYYY too high for just a serving? This seems to be a mistake maybe
Em Schwartz, MS, RDN says
Hi Elvira,
All of the nutrition facts provided are estimations based on data from a nutritional database (this is the best anyone can do without analyzing a recipe in a laboratory). The ingredients for this recipe have been entered correctly. So, these numbers are the best estimations that I can provide. With that said, actual numbers may vary depending on the specific products you use.
Nutritional needs are highly individual and will vary depending on your activity level, age, size, nutritional goals, etc. A 500-calorie main meal may seem like a lot to some, but it may also be just right, or not enough, to properly fuel others. We're all in different situations.
If desired, this recipe could be divided into 6 servings instead of 4. Best, -Em
Lorraine says
Fabulous!!!! I made the pesto pasta and roasted tomatoes as a side dish to baked cod (instead of chicken). It's absolutely divine! Thank you!
Em Schwartz, MS, RDN says
Ooo I will have to try this with cod. Thanks for sharing, Lorraine!
Kate says
How long could pesto be kept for use if pre-made please?
Emily says
Hi Kate! I would say use within 3 days.