Quick and flavorful, this Low FODMAP Cajun Chicken Skillet with Quinoa and Veggies is a go-to dinner you can make in about 30 minutes.
Cajun-inspired dishes are packed with flavor, but they often rely on high FODMAP ingredients like garlic, onion, and pre-made spice blends that aren’t always friendly for those of us with IBS.
Low FODMAP Cajun Chicken with Quinoa and Veggies is a flavorful meal made with tender chicken thighs, sautéed zucchini, roasted red peppers, and whole-grain quinoa. It comes together in about 30 minutes and is perfect for an easy weeknight dinner.
Instead of store-bought seasoning, this recipe uses a simple homemade Cajun spice blend to add Cajun-inspired flavor while keeping FODMAPs in check. Green onion tops also add a pop of color and a hint of FODMAP-friendly onion flavor.
While rice is certainly more typically seen in Cajun cuisine (and can be substituted in this recipe), I used quinoa for a bit more low-FODMAP fiber.
Looking for another easy chicken and quinoa combo? Try my Low FODMAP Cilantro Lime Quinoa with Chicken next.
Ingredients
To make this low FODMAP Cajun chicken skillet, add these ingredients to your shopping list:
- Quinoa - 1 cup uncooked
- Avocado oil - 2 teaspoons
- Boneless, skinless chicken thighs - 1½ pounds
- Unsalted butter - 1 tablespoon
- Zucchini - 1 medium (about 170g with ends removed)
- Jarred roasted red peppers - ⅔ cup (100g), such as Great Value (Walmart-brand) Roasted Red Peppers
- Homemade low FODMAP Cajun seasoning - 1 tablespoon (Click the link for the bulk spice blend recipe, or scroll down to the recipe card notes for single-recipe measurements.)
- Lemon - 1 medium (to yield 2 tablespoons lemon juice)
- Green onions - about 4-6 (to yield ½ cup sliced green onion tops)
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.
Quinoa is a low-FODMAP whole grain and source of plant-based protein. White, red, and black quinoa have all been tested. The recommended low FODMAP serving is 1 cup cooked or 192 grams.
Avocado oil is naturally low in FODMAPs. Like other plain cooking oils, avocado oil contains only dietary fat and no carbohydrates (FODMAPs are types of carbohydrates). I like avocado oil because it is a source of monounsaturated fats (heart-healthy fats). It is also neutral-flavored with a high smoke point, making it a versatile option for cooking and baking.
Butter does not contain carbohydrates (FODMAPs). It is a naturally low-lactose dairy product.
Zucchini is low FODMAP in servings of ⅓ medium zucchini or 67 grams. Larger servings contain greater amounts of fructans.
Jarred roasted red peppers (plain) are low FODMAP in servings of ⅓ cup or 50 grams, according to Monash University. Larger servings contain moderate to high levels of excess fructose. Double check ingredients for hidden high-FODMAP ingredients like onion or garlic.
Lemon juice is low FODMAP in servings of 1 tablespoon or 21 grams. Larger servings, greater than ⅔ cup, contain moderate to high levels of the FODMAP, fructans.
Green onion tops - the green part of green onions - are low in FODMAPs and should be tolerated by most on the low FODMAP diet in servings up to ¾ cup or 75 grams. Be sure to avoid the white bulb, which is high in FODMAPs. Pro tip: use kitchen shears to quickly snip the tops into thin slices. Learn more → Low FODMAP Garlic and Onion Substitutes.
Instructions
To make this low FODMAP Cajun chicken skillet with quinoa and veggies, simply:
Cook the quinoa using your go-to method. I usually use my Instant Pot: 1 cup quinoa, 1½ cups cold water, and ½ teaspoon salt. Pressure cook for 1 minute, then let it naturally release for 10 minutes.
While the quinoa cooks, heat the avocado oil in a large skillet over medium-high heat. Add the chicken, season with salt and pepper, and cook until browned and cooked through, about 6–8 minutes. Transfer the mixture to a plate and set it aside.
Add the butter to the skillet. Once it has melted, add the zucchini and sauté for 2–3 minutes, or until just tender.
Stir in the roasted red peppers and cook for an additional minute to warm them up.
Return the chicken to the pan and sprinkle with Cajun seasoning. Stir to coat the chicken and veggies.
Add the cooked quinoa and toss everything together. Cook for another 1–2 minutes, just until everything is heated through.
Turn off the heat and stir in the lemon juice and green onion tops. Taste and add more salt and pepper, if needed.
Serve warm, with additional green onion tops.
Storage
Refrigerate in a sealed container for use within 3-4 days.
Substitutions
Chicken thighs add more flavor and stay juicy, but you can use boneless, skinless chicken breasts if you prefer a leaner option with less saturated fat.
Don’t have quinoa on hand? Cooked white or brown rice works well, too. You’ll need about 3 cups cooked rice to swap in.
Want a bit more low-FODMAP garlic flavor? Substitute garlic-infused oil for the cooking oil. Learn more about why this is a FODMAP-friendly option in my Low FODMAP Garlic and Onion Substitutes post.
Equipment
I keep my kitchen equipment inventory pretty simple and stick to multi-purpose, long-lasting tools whenever I can. Here are kitchen essentials that I used to make this recipe:
Instant Pot - I often use an older 6-Quart Instant Pot Duo Multi-Cooker (similar), which I bought in 2018. I also own a newer Instant Pot Max (I think it's similar to the Pro model), but I actually prefer the older Duo. It’s not as high-tech, but I’ve found it to be easier to use. I rarely get the BURN error with the Duo—a common issue I run into with the Max—and I don’t really use the extra features that come with the (more expensive) newer model.
All-Clad D5® Stainless-Steel Essential Pan, 4-Qt. - After going through many skillets and feeling frustrated, I finally decided to invest in this pan. It is pricey, and using stainless steel does come with a learning curve if you're used to nonstick cookware. However, I’ve honestly been using it 5-6 times a week since I purchased it (in 2022), and I plan to keep it for a long time.
Related
Looking for other low FODMAP chicken recipes? Try these:
Recipe
Low FODMAP Cajun Chicken Skillet with Quinoa and Veggies
- Total Time: 35 minutes
- Yield: 4 (1½ cup) servings 1x
- Diet: Low Lactose
Description
This low FODMAP Cajun chicken skillet features juicy chicken, tender zucchini, and whole-grain quinoa. Ready in about 30 minutes.
Ingredients
- 1 cup uncooked quinoa
- 2 teaspoons avocado oil (or cooking oil)
- 1½ pounds boneless, skinless chicken thighs, thinly sliced
- Kosher salt and freshly cracked black pepper
- 1 tablespoon unsalted butter
- 1 medium zucchini (170 grams), sliced into thin half moons (about 1½ cups)
- ⅔ cup (100 grams) jarred roasted red peppers, drained and sliced
- 1 tablespoon homemade low FODMAP Cajun seasoning // see note
- 2 tablespoons lemon juice (about 1 lemon)
- ½ cup sliced green onion tops (green parts only), plus extra for garnish
Instructions
- Cook the quinoa using your preferred method. I usually use my Instant Pot: 1 cup (drained and rinsed) quinoa, 1½ cups cold water, and ½ teaspoon salt. Pressure cook for 1 minute, then let it naturally release for 10 minutes.
- While the quinoa cooks, heat the avocado oil in a large skillet over medium-high heat.
- Add the chicken, season with salt and pepper, and cook until browned and cooked through, about 6–8 minutes. Transfer to a clean plate and set aside.
- Add the butter to the skillet. Once it melts, toss in the zucchini and sauté for 2–3 minutes, or until just tender. Stir in the roasted red peppers and cook for 1 more minute to warm them up.
- Return the chicken to the pan and sprinkle with Cajun seasoning. Stir to coat the chicken and veggies. Add the cooked quinoa and toss everything together. Cook for another 1–2 minutes, just until everything is heated through.
- Turn off the heat and stir in the lemon juice and green onion tops. Taste and add more salt and pepper, if needed.
- Serve warm with additional green onion tops.
Notes
Low FODMAP Serving: One serving of this recipe (approximately 1.5 cups) 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).
Cajun Seasoning: To make just enough low FODMAP Cajun seasoning for this recipe, combine ¾ teaspoon smoked paprika, ¾ teaspoon sweet paprika, ½ teaspoon dried oregano, ¼ teaspoon ground thyme, ¼ teaspoon ground black pepper, ¼ teaspoon kosher salt, and a tiny pinch of cayenne. Or, find the recipe for a larger batch of low FODMAP Cajun Seasoning here.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Dinner, Main Course
- Method: Skillet, Stovetop
Pin it for later
Leave a Reply