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    Home » Chicken » Low FODMAP Cilantro Lime Quinoa with Chicken

    Low FODMAP Cilantro Lime Quinoa with Chicken

    Published: Dec 14, 2018 | Updated: Apr 12, 2022 by Em Schwartz, MS, RDN

    Jump to Recipe·Print Recipe
    Low FODMAP Cilantro Lime Quinoa with Chicken
    Low FODMAP Cilantro Lime Quinoa with Chicken
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    Low FODMAP cilantro lime quinoa with chicken in a cast-iron skillet on a marble slab with a blue-gray cloth napkin wrapped around the skillet handle.

    30-minute Low FODMAP Cilantro Lime Quinoa with Chicken is an easy low FODMAP meal made with just 10 flavor-packed ingredients. It features a fresh cilantro lime sauce soaked into a mix of hearty whole-grain quinoa, tender chicken bites, and sauteed bell pepper.

    Close up of Low FODMAP Cilantro Lime Quinoa with Chicken in a cast-iron skillet.

    If you like lime and cilantro and 30-minute meals, you’re gonna like this one.

    This easy main dish calls for just 10 ingredients. It features whole-grain quinoa which adds a boost of low FODMAP fiber and chicken breast for a source of lean protein. Everything is tied together with a quick cilantro-lime sauce made in a blender.

    Ingredients needed for Low FODMAP Cilantro Lime Quinoa with Chicken

    Shopping list

    Add these ingredients to your shopping list to make one batch (4 servings) of this Low FODMAP Cilantro Lime Quinoa with Chicken:

    • Quinoa (uncooked) – 1 cup
    • Low FODMAP broth – 2¼ cups (I use prepared Fody Foods Low FODMAP Vegetable Soup Base)
    • Avocado oil (or other cooking oil) – 2 teaspoons
    • Chicken (boneless, skinless breast or thighs) – 1 to 1.25 pounds
    • Low FODMAP taco seasoning – 2 teaspoons
    • Green bell pepper (or red bell pepper) – ½ cup (about ½ medium)
    • Cilantro – 1 cup
    • Green onions (green parts only) – ⅓ cup
    • Lime juice – ¼ cup (1-2 limes)
    • Garlic-infused olive oil – 2 tablespoons

    Low FODMAP notes

    In this section, I share FODMAP info for some key ingredients. Please refer to the Monash FODMAP app and the FODMAP Friendly app for more information.

    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.

    Green bell pepper is low FODMAP in ½ cup or 75-gram servings. Larger servings contain higher amounts of fructan.

    Green onion tops – the green part of green onions – are low in FODMAPs and should be tolerated by most on the low FODMAP diet. Avoid the white bulb, which is high in FODMAPs. Learn more → Low FODMAP Garlic and Onion Substitutes.

    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.

    Low FODMAP taco seasoning is an easy way to add flavor to low FODMAP dishes. Many store-bought taco seasonings contain high FODMAP onion or garlic. Instead, I use Fody Foods Taco Seasoning (certified low FODMAP by Monash University) or make my own.

    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 155 grams.

    Instructions

    Step 1: Rinse quinoa (if needed) and cook according to package instructions (or your preferred method), using low FODMAP broth instead of water. I often like to use an Instant Pot pressure cooker to cook quinoa: 1-minute pressure cook on high, followed by 10 minutes of naturally releasing the pressure. When using an Instant Pot, the amount of broth needs to be reduced to 1.5 cups of liquid per 1 cup of quinoa.

    Step 2: Meanwhile, heat avocado oil in a skillet over medium-high heat. Toss chicken cubes in taco seasoning. Add chicken to skillet. Cook until the chicken is almost done.

    Step 3: Add the diced bell pepper and continue to cook until the chicken is done (edges are lightly browned and the inside is no longer pink), and the pepper pieces are fork-tender.

    Step 4: Place the remaining ¼ cup low FODMAP broth, cilantro, green onion tops, lime juice, and garlic-infused oil into a blender. Blend until smooth.

    Step 5: Add the cooked quinoa and sauce into the skillet with the chicken. Stir to mix.

    Serve warm.

    Storage: Refrigerate leftovers in an airtight container for up to 3 days. Freezing is not recommended.

    Low FODMAP Cilantro Lime Quinoa with Chicken

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    Low FODMAP Cilantro Lime Quinoa with Chicken

    Low FODMAP Cilantro Lime Quinoa with Chicken


    ★★★★★

    5 from 1 reviews

    • Author: Em Schwartz, MS, RDN
    • Total Time: 30 minutes
    • Yield: 4 1x
    • Diet: Low Lactose
    Print Recipe
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    Description

    30-minute Low FODMAP Cilantro Lime Quinoa with Chicken is an easy low FODMAP meal made with just 10 flavor-packed ingredients. It features a fresh cilantro lime sauce soaked into a mix of hearty whole-grain quinoa, tender chicken bites, and sauteed bell pepper.


    Ingredients

    Scale
    • 1 cup dry quinoa
    • 2 cups + ¼ cup low FODMAP broth, divided (I use prepared Fody Foods Low FODMAP Vegetable Soup Base)
    • 2 teaspoon avocado oil (or other cooking oil)
    • 1 to 1.25 pounds boneless, skinless chicken breasts or thighs, cubed
    • 2 teaspoons low FODMAP taco seasoning (or make your own)
    • ½ cup chopped green bell pepper (about ½ pepper)
    • 1 cup loosely packed cilantro (about a ½ bunch)
    • ⅓ cup green onion tops, green parts only (about 5–6 green onions)
    • ¼ cup fresh lime juice (about 2–3 limes)
    • 2 tablespoons garlic-infused olive oil

    Instructions

    1. Rinse quinoa (if needed) and cook according to package instructions (or per your preferred method), using low FODMAP broth instead of water. I like to use an Instant Pot pressure cooker to cook the quinoa: 1-minute pressure cook on high, followed by 10 minutes of naturally releasing the pressure. When using an Instant Pot, the amount of broth needs to be reduced to 1.5 cups of liquid per 1 cup of quinoa. 
    2. Meanwhile, heat avocado oil in a skillet over medium-high heat. Toss chicken cubes in taco seasoning. Add chicken to skillet. Cook until the chicken is almost done.
    3. Add the diced bell pepper and continue to cook until the chicken is done (edges are lightly browned and the inside is no longer pink), and the pepper pieces are fork-tender.
    4. Place the remaining ¼ cup low FODMAP broth, cilantro, green onion tops, lime juice, and garlic-infused oil into a blender. Blend until smooth.
    5. Add the cooked quinoa and sauce into the skillet with the chicken. Stir to mix.
    6. Serve warm.

    Storage: Refrigerate leftovers in an airtight container for up to 3 days. Freezing is not recommended.

    Equipment

    Image of Fody Foods Low FODMAP Taco Seasoning

    Fody Foods Low FODMAP Taco Seasoning

    Buy Now →

    Notes

    Low FODMAP Serving: One serving (1/4 of this recipe) uses low FODMAP amounts of ingredients at the time of publication. Please refer to the Monash FODMAP app or FODMAP Friendly app for more information about specific ingredients.

    • Prep Time: 10 minutes
    • Cook Time: 20 minutes
    • Category: Main Dish
    • Method: Skillet
    • Cuisine: American

    Keywords: low FODMAP, gluten free, dairy free, chicken, easy meal,

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    Low FODMAP Cilantro Lime Quinoa with Chicken
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    Reader Interactions

    Comments

    1. Pat says

      June 28, 2021 at 10:02 pm

      Made this tonight. Delicious!! Whole family loved it, even those who don’t need to follow a LowFodmap dirt. (I keep taco seasoning in my spice cabinet…your recipe is great.) Definitely a make again recipe.

      ★★★★★

      Reply
    2. Marzi says

      December 14, 2020 at 6:26 am

      Thanks for your great recipes, they all seem yummy can’t wait to try them 🙂
      Although I don’t find it easy to find low FODMAP broth and low FODMAP taco seasonings and ingredients as such all around the world.

      Reply
    3. Vi says

      March 30, 2019 at 9:12 pm

      Would this recipe work for meal prep? It looks so yummy!!!

      Reply
      • Emily says

        April 02, 2019 at 6:44 pm

        Hi, Vi! I’ve enjoyed this as leftovers the next day. So, it might work for meal prep? Please let us know if you try it out!

        Reply
    4. Melissa Curry says

      December 15, 2018 at 8:02 pm

      Thanks for pushing through your tough time and giving us this recipe. It is deeply appreciated.

      Reply
      • Emily says

        December 16, 2018 at 6:51 pm

        Thank you, Melissa. Your kind words and support are appreciated.

        Reply

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