This creamy Low FODMAP Tomato-Basil Pasta is made entirely in the Instant Pot with just 7 ingredients for an easy (mostly hands-off) supper, ready in about an hour.
Oh, the beloved Instant Pot! I use it every week to make low FODMAP staple foods, like rice, quinoa, and hard-boiled eggs. Lately, I’ve been playing around and using it to make more meals, like this Low FODMAP Tomato-Basil Pasta with Chicken.
This 7-ingredient supper is made entirely in the Instant Pot; this means mostly hands-off cooking and easy clean-up. Yes, please.
It features whole-grain brown rice pasta, protein-packed chicken, leek leaves (my go-to low FODMAP onion substitute), and a couple of my favorite products from Fody Foods. (not sponsored, just love).
The sauce is made extra creamy with low-lactose mozzarella and finished with a sprinkle of optional, but delicious fresh basil. If you don’t tolerate low FODMAP milk products (like me), Daiya mozzarella-style shreds or nutritional yeast can be used instead.
Shopping list
To make this low FODMAP pasta recipe, add these ingredients to your shopping list:
- Garlic-infused oil – 2 tablespoons
- Leek leaves (dark green parts) – ⅓ cup finely chopped leaves (about 1 leek)
- Boneless, skinless chicken breasts or thighs – 1 to 1.25 pounds
- Fody Foods Low FODMAP Tomato and Basil Sauce – 1 (19.40-ounce) jar
- Fody Foods Low FODMAP Vegetable Soup Base – 2 teaspoons
- Brown rice fusilli or penne – 8 ounces (about 2 ½ cups dry)
- Mozzarella cheese – 1 cup
Optional garnish: Thinly sliced basil leaves
Low FODMAP notes
In this section, I share information for certain ingredients that are either frequently asked about or that 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.
Brown rice pasta is a type of gluten-free pasta. Gluten-free pasta has a recommended low FODMAP serving size of 1 cup (cooked) or 145 grams. Brown rice pasta is also a source of low FODMAP whole grains. Some brands I enjoy include Tinkyada, Jovial, and Trader Joe’s.
Fody Foods products are certified low FODMAP by Monash University. This means that they have been tested for FODMAPs in a laboratory and a single serving of each product has been confirmed to be low FODMAP.
Fody Foods products can be purchased on FodyFoods.com (use funwithoutfodmaps15 for 15% off your first order), Amazon, Thrive Market, and a growing number of grocery stores (usually in the “natural” or “health” foods section).
Garlic-infused oil is a popular way to add low FODMAP garlic flavor on the low FODMAP diet. My current favorite is Colavita Roasted Garlic Olive Oil (technically a garlic-flavored oil) that has been confirmed to be low FODMAP by Monash University. Learn more about why garlic-infused oil is okay in my Low FODMAP Garlic and Onion Substitutes post.
Leek Leaves: The dark green tops of leeks are low FODMAP in servings of ⅔ cup or 54 grams. The white bulb is high in FODMAPs and avoided during the elimination phase (phase 1) of the low FODMAP diet.
Shopping Tip: I’ve had good luck finding affordable leeks with lots of green tops (some grocery stores chop the tops off) at my local Walmart.
Mozzarella is a low-lactose cheese. The recommended low FODMAP serving size is ¼ cup or 40 grams.
Instructions
To make this Instant Pot Low FODMAP Tomato-Basil Pasta, simply:
Saute leek leaves. Press the “Saute” setting on the Instant Pot. Once hot, add the oil and leek leaves. Saute the leek leaves until bright green, fragrant, and soft, about 1-2 minutes.
Brown chicken and deglaze with water. Add the cubed chicken. Stir frequently until the chicken is browned on all sides, about 3-4 minutes.
To help prevent a “Burn” message while pressure cooking, add a splash of the measured water (about ¼ cup) to the Instant Pot and scrape up any stuck-on chicken bits. Cancel the “Saute” setting.
Stir in remaining ingredients. Add the (remaining) water, pasta sauce, vegetable soup base, and brown rice pasta to the chicken. Stir to mix.
Cook on HIGH for 6 minutes, then QUICK RELEASE. Secure the Instant Pot lid and switch the vent to “Sealing”. Select the manual, “Pressure Cook” setting on the Instant Pot. Adjust the time to 6 minutes on “High Pressure” and cook. It takes my Instant Pot about 13 minutes to come to pressure before cooking. Once the timer goes off, “Quick Release” the remaining pressure by carefully switching the vent to “Venting” and waiting until the pressure pin drops. Once the pin drops, remove the lid.
Stir, add cheese and KEEP WARM to thicken. If your Instant Pot doesn’t automatically switch to the “Keep Warm” setting (most do), select this function for 30 minutes. Stir the cooked pasta and chicken. Add the cheese and stir again. At first, the sauce will look liquidy. The liquid was needed to cook the pasta but will continue to evaporate over time, resulting in a thicker sauce. To achieve this, continue heating the pasta and chicken on the ”Keep Warm” setting for at least 10 minutes, or until the sauce has thickened to your liking. I usually wait 20 minutes before serving.
Serve warm topped with optional thinly sliced fresh basil leaves.
Storage. Refrigerate in an airtight container for use within 3-4 days. Freezing is not recommended.
Serve this with
We each of unique nutritional needs. If you’d like to add more food to this meal, consider serving this low FODMAP tomato-basil pasta with a portion of:
- Romaine or iceberg lettuce with olive oil and red wine vinegar, or your favorite low FODMAP dressing
- Cucumber slices or baby carrots (two FODMAP-free veggies)
- Red or green grapes, sliced strawberries, or orange segments (a few FODMAP-free fruits)
Substitutions
Dairy-Free? I’ve successfully substituted the mozzarella with 1 cup shredded vegan cheese (I used Daiya Mozzarella-Style Shreds) or ¼ cup nutritional yeast flakes to make two different dairy-free versions. Please note, the low FODMAP diet does not need to be dairy-free, unless you have an allergy or non-FODMAP intolerance.
Similar recipes
- Low FODMAP Roasted Red Pepper Pasta
- Low FODMAP Beef Stew (Slow Cooker or Instant Pot)
- Low FODMAP Chicken Enchilada Soup (Slow Cooker or Instant Pot)
Recipe
Instant Pot Low FODMAP Tomato-Basil Pasta with Chicken
Ingredients
- 2 tablespoons garlic-infused olive oil
- ⅓ cup finely chopped leek leaves (dark green parts only)
- 1 to 1.25 pounds boneless, skinless chicken breasts or thighs (cubed into 1-inch pieces)
- 2 ½ cups water
- 1 (19.4-ounce) jar Fody Foods Low FODMAP Tomato and Basil Sauce
- 2 teaspoons Fody Foods Low FODMAP Vegetable Soup Base
- 8 ounces brown rice fusilli or penne (about 2 ½ cups dry)
- 1 cup shredded mozzarella cheese (see notes for dairy-free options)
Optional Garnish
- Thinly sliced basil leaves
Instructions
- Press the “Saute” setting on a 6-quart Instant Pot. Once hot, add the oil and leek leaves. Saute the leek leaves until bright green, fragrant, and soft, about 1-2 minutes.
- Add the cubed chicken. Stir frequently until the chicken is browned on all sides, about 3-4 minutes. To help prevent a “Burn” message while pressure cooking, add a splash of the measured water (about ¼ cup) to the Instant Pot and scrape up any stuck-on chicken bits. Cancel the “Saute” setting.
- Add the (remaining) water, pasta sauce, vegetable soup base, and brown rice pasta to the chicken. Stir to mix.
- Secure the Instant Pot lid and switch the vent to “Sealing”. Select the “Manual” setting on the Instant Pot. Adjust the time to 6 minutes on “High Pressure” and cook. It takes my Instant Pot about 13 minutes to come to pressure before cooking. Once the timer goes off, “Quick Release” the remaining pressure by carefully switching the vent to “Venting” and waiting until the pressure pin drops. Once the pin drops, remove the lid.
- If your Instant Pot doesn’t automatically switch to the “Keep Warm” setting (most do), select this function for 30 minutes. Stir the cooked pasta and chicken. Add the cheese and stir again. At first, the sauce will look liquidy. The liquid was needed to cook the pasta but will continue to evaporate over time, resulting in a thicker sauce. To achieve this, continue heating the pasta and chicken on the ”Keep Warm” setting for at least 10 minutes, or until the sauce has thickened to your liking. I usually wait 20 minutes before serving.
- Serve warm topped with optional thinly sliced fresh basil leaves. Storage: Refrigerate in an airtight container for use within 3-4 days. Freezing not recommended.
Notes
- Low FODMAP Serving: 1 serving (1 cup) of this recipe is low FODMAP by ingredients. For more information on individual ingredients, please refer to the Monash FODMAP app or check out the FODMAP Notes section (above the recipe) in the post.
- Dairy-free substitutions: 1 cup shredded vegan cheese (I tested this recipe with Daiya Mozzarella-Style Shreds) or ¼ cup nutritional yeast flakes can be substituted for the mozzarella. Please see the Dairy-Free Option section (below the recipe) for FODMAP notes.
- Brown rice pasta: I’ve tested this recipe with brown rice fusilli and penne made by Jovial, as well as Tinkyada. Other brands/pasta shapes might work, but the cooking time may vary.
Nutrition
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