Low FODMAP Cilantro Lime Quinoa with Chicken

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.

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.

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 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.

Green bell pepper is low FODMAP in servings of 1 cup, ¼ medium, or 75 grams. Larger servings (more than 3.5 cups) 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 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.

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 192 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.

Similar recipes

• Low FODMAP Chinese Chicken Salad
• Low FODMAP Rainbow Quinoa Salad
• Sheet Pan Low FODMAP Chicken Fajita Bowls

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