This 9-ingredient Low FODMAP Chicken Cacciatore features tender, juicy chicken and a savory, tomato-olive sauce. Enjoy this easy recipe with mashed potatoes, rice, or whole-grain polenta.
Not much gets better than tender, juicy chicken bathed in a savory, tomato sauce dotted with kalamata olives. Where my fellow olive lovers at?! 🙂 This Low FODMAP Chicken Cacciatore is my kind of comfort food. Serve over mashed potatoes, polenta or rice for a complete and comforting meal. Nom!
Shopping list
To make this easy low FODMAP chicken cacciatore, add these ingredients to your shopping list:
- Garlic-infused olive oil - ¼ cup
- Chicken thighs - 1 to 1.25 pounds (can use bone-in or boneless)
- Carrot - 1 medium
- Red bell pepper - ½ medium (about ½ cup diced)
- Dry white wine (or low FODMAP broth) - ½ cup (I use Pinot Grigio)
- Crushed tomatoes with juice - 1 (14.5-ounce) can
- Dried oregano - 1 ½ teaspoon
- Capers - 2 tablespoons
- Kalamata olives - ⅓ cup halves
Bone-in or boneless chicken
This recipe can be made with either boneless or bone-in chicken thighs. It can also be made with chicken breasts. I usually make it with whatever is on sale and available at our grocery store at the time. The cooking time will just vary depending on what you use.
Skin-on, bone-in chicken thighs are often the most affordable option and tend to have the most flavor. Skin-on chicken thighs also have a higher saturated fat content than skinless thighs or chicken breasts.
Although saturated fat is not a FODMAP concern, general nutrition guidelines recommend reducing intake of saturated fat to promote long-term health.
Foods containing higher amounts of saturated fat, like skin-on chicken, can be enjoyed in moderation. We each have unique nutritional needs and food environments. If you'd prefer to reduce the fat, simply remove the chicken skins.
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.
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 Monash University has confirmed to be low FODMAP. Learn more about why garlic-infused oil is okay in my Low FODMAP Garlic and Onion Substitutes post.
Red bell pepper is a FODMAP-free food. 2022 Update: Monash University retested red bell pepper and found it to contain FODMAPs. A low FODMAP serving of red bell pepper is now considered to be ⅓ cup or 43 grams. Larger servings contain moderate to high amounts of excess fructose. Peppers and chili peppers also contain capsaicin, which can be a non-FODMAP trigger for some people. Avoid if you suspect spicy food is an issue.
Low FODMAP broth can be a great way to add low FODMAP flavor. Many store-bought options contain high FODMAP ingredients like garlic and onion. Read labels and avoid products containing these high FODMAP ingredients. My go-to is Fody's Low FODMAP Veggie Broth but you can find other options here.
Canned tomatoes have a low FODMAP serving of ½ cup or 100 grams. Larger servings contain higher amounts of fructose in excess of glucose.
Dry white wine is low FODMAP in servings of 1 glass: 5 ounces or 150 mL - please enjoy responsibly. Alcohol can be a non-FODMAP trigger for some people with IBS. Avoid if you have concerns.
Instructions
To make this easy low FODMAP chicken cacciatore, simply:
Step 1: Heat garlic-infused oil in a large skillet over medium-high heat. Season chicken with salt and pepper. Once the pan is hot, sear each side for about 2 minutes.
Step 2: Add carrot, bell pepper, white wine (or low FODMAP broth), tomatoes, and oregano. Stir and bring to a brief boil. Reduce heat and simmer for 15-25 minutes, or until chicken is cooked. Cooking time will vary depending on what chicken cut is used. Chicken is fully cooked when a food thermometer inserted into the thickest part reads 165°F.
Step 3: Stir in capers and kalamata olives and continue cooking until everything is warm.
Serve with optional garnishes of basil or parsley.
Sides
We each have unique nutritional needs. Consider serving this easy chicken cacciatore with:
- A serving of starchy carbohydrates, like mashed or baked potatoes, steamed rice, or whole-grain polenta
- A side of low FODMAP fruit. Strawberries, oranges, and grapes are a few low FODMAP options
- A serving of low FODMAP dairy like a glass of lactose-free milk or a serving of low FODMAP cheese.
Similar recipes
- Sheet Pan Low FODMAP Chicken Fajitas
- Low FODMAP Roasted Red Pepper Pasta
- Low FODMAP Spaghetti and Zoodles
Recipe
Low FODMAP Chicken Cacciatore
- Total Time: 45 minutes
- Yield: 5 1x
- Diet: Low Lactose
Description
This 9-ingredient Low FODMAP Chicken Cacciatore features tender, juicy chicken and a savory, tomato-olive sauce. Enjoy this easy recipe with mashed potatoes, rice, or whole-grain polenta.
Ingredients
- ¼ cup garlic-infused olive oil
- 1 to 1.25 pounds chicken thighs (can use bone-in or boneless)
- 1 medium carrot, peeled and sliced into ½ inch rounds
- ½ medium red bell pepper, diced
- ½ cup dry white wine (or low FODMAP broth)
- 1 (14.5-ounce) can plain crushed tomatoes with juice
- 1 ½ teaspoon dried oregano
- 2 tablespoons capers
- ⅓ cup halved kalamata olives
Optional garnishes: Thinly sliced fresh basil or chopped flat-leaf parsley
Instructions
- In a large skillet, heat olive oil over medium-high heat. Season chicken with salt and pepper. Once the pan is hot, sear each side for about 2 minutes.
- Add carrot, bell pepper, white wine, tomatoes, and oregano. Stir and bring to a brief boil. Reduce heat and simmer for 15-25 minutes, or until chicken is cooked. Cooking time will vary depending if boneless or bone-in chicken is used. Chicken is done when a food thermometer inserted into the thickest part reads 165°F.
- Stir in capers and kalamata olives and continue heating until everything is warm.
- Serve warm with optional garnishes of basil or parsley.
Notes
Low FODMAP Serving: One serving of this recipe uses low FODMAP amounts of ingredients. Please refer to the blog post or the Monash FODMAP app for more information on specific ingredients.
Recipe Update (3/2022) - Monash University retested red bell pepper. It is no longer considered a FODMAP-free food. To err on the side of caution, the amount of red bell pepper was decreased from 1 medium to ½ medium in this recipe. If you previously tolerated the larger serving size, please continue to eat according to your unique tolerance level.
- Prep Time: 10 minutes
- Cook Time: 35 minutes
- Category: Main Dish
- Method: Stove
- Cuisine: Italian
Pin it for later
Dianna Cober says
I made this in the Instant Pot, omitting the carrot and adding fresh basil at the end. The chicken was so tender, I took two forks and pulled the meat from the bone into the sauce. This dish was more delicious than expected!
Amelia says
Made this for dinner last night: delicious!
Taylor says
I thought garlic was a high fodmap item?
Em Schwartz, MS, RDN says
Hi Taylor, Great question! Garlic is high FODMAP. However, garlic-infused oil is an exception. It has been tested and is low in FODMAPs. It's a popular way to add garlic flavor on the low FODMAP diet. If you're curious, I have more information in my Low FODMAP Garlic and Onion Substitutes post. Best, -Emily
Will says
On a low fodmap diet they say to eliminate garlic all together. I’m just a little curious why the ingredients have garlic infused oil rather than just olive oil
Em Schwartz, MS, RDN says
Great question, Will! You are correct that garlic is higher in FODMAPs and therefore it is recommended to limit intake during the low FODMAP diet. However, garlic-infused oil is an exception. It is made in a way that adds (a subtle) garlic flavor without the FODMAPs. So, it is a popular way to add low FODMAP garlic flavor during the low FODMAP diet. If you're interested, I have more information in my Low FODMAP Garlic and Onion Substitutes post. Best, Em
Adam D. says
SUPER Delicious! I made one small change that makes all the difference. Treat it like a traditional braise. Brown the chicken thoroughly, then take chicken out, add vegetables (sans tomatoes) and cook 5 minutes until they start to soften. Then add wine, deglaze and scrape off brown bits. Then add tomato and simmer. It builds the flavors and makes for a tastier dish.
Jonelle says
My daughter-in-law was recently told by her doc to use low fodmap diet. I had no idea what it was or how to cook for her. I tried this recipe and we absolutely loved it. We will be making it again. I made it with a low fodmap polenta recipe I found. I can't wait to make it for her.
Jane says
I'm a pretty substandard cook and I made this tonight with drumsticks. Oh WOW! Seriously the most delicious thing I've ever cooked. Thank you!
Em Schwartz, MS, RDN says
Thank YOU, Jane!
Stephanie Allen says
Fellow dietitian here with IBS. This recipe was amazing and I’ll definitely make it again!
Em Schwartz, MS, RDN says
Hey Stephanie! Thanks for taking the time to share and leave a review! It's always great hearing from fellow dietitians (with IBS). 🙂
Deborah says
This recipe is so easy to cook and very,very tasty. With only a few ingredients, I served this dish at a dinner party and it was enjoyed by everyone. This is definitely on my weekly menu!
Em Schwartz, MS, RDN says
Thank you so much for sharing, Deborah. Glad everyone enjoyed it!
Laura Plank says
My daughter made this for me when I visisited. Usually I do all cooking of meals when I visit using She Shepards low formal cookbook. I loved the recipe and really enjoyed not cooking on e meal especially as I have cooked almost every meal I eat for the last five years to lessen Irritable bowel symptoms.
Ok
Emily says
Thanks for sharing, Laura!
Rosita Anderson says
Love love LOVE this recipe!y husband is on a SIBO diet and we were terrified of having to suffer through weeks and weeks of laborious and yet tasteless meals due to his restrictions. But this recipe is flavorful and delicious! Definitely good enough to even serve to guests not on the SIBO diet and we will keep making it even when the diet has ended. Thank you!
Emily says
Wow, what a compliment! I am so glad to hear you and your husband enjoyed it! Thank you, Rosita!
Neil says
I didn't have garlic-infused oil, but it was still very good. I had it with mashed potatoes, but I think it'd be great over some pasta or zoodles as well.
Emily says
Glad you enjoyed it, Neil! Pasta and zoodles are great serving suggestions. Thanks for sharing!
Karen says
Awesome!! Easy and flavorful! Thank you!
Emily says
Thank you, Karen! It's one of my favorites, so I'm glad you enjoyed it as well!
Marissa says
I made this recipe for the first time tonight with polenta. I will be making it again soon! So flavorful!
Emily says
Yay! Thanks for sharing, Marissa!
Linda says
This was SO good!! I am amazed at how flavorful it is and I can't wait to make it with mashed potatoes next time! The best part was I could eat with confidence and not worry about it "hurting" me. Thank you for sharing this wonderful recipe.
Emily says
Thank you, Linda, for taking the time to try this recipe and share your experience with all of us! I'm so glad you enjoyed it! 🙂