Low FODMAP Chicken Cacciatore

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 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.

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.

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

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