Low FODMAP Cilantro Lime Quinoa with Chicken

Looking for a complete low FODMAP meal in less than 30 minutes, this Low FODMAP Cilantro Lime Quinoa with Chicken is your ticket to a winner, winner, easy low FODMAP chicken dinner. It features a fresh cilantro lime sauce soaked into a mix of hearty whole grain quinoa, tender chicken bites, and sauteed bell pepper.

Hey friends, it’s been a bit. Al and I traveled to Italy and ate some of the best gluten-free, low(er) FODMAP food … ever. I was feeling super inspired, but when I got back home to my kitchen, I had absolutely zero interest in cooking anything. Literally zero. Zilch. Nada. Nein.

It was so frustrating because deep down I love food. I love getting creative in the kitchen. I love practicing food photography and I’m so thankful I get to share this love with all y’all, but man, for whatever reason, at that moment of time, I wanted nothing to do with it. 

For a couple of weeks, this funk meant less Emily-friendly foods which meant more IBS symptoms which meant more anxiety which, in that frame of mind (for me), meant even less desire to cook. No bueno. 

This isn’t new. It’s happened before. It’s never fun, but each time it gets a little easier to recognize what is happening. Over the years, I’ve built a small toolbox of strategies (more outside time, restorative yoga, other non-food creative outlets, in-person conversations, simple whole food meals, less screen time, etc.) that help me start to move forward and out of the funk. 

I wanted to share this little story, not to have a pity party, but to help illustrate that behind this screen there’s a real person living with IBS and anxiety … and sometimes little desire to cook. 🙂 

Low FODMAP Cilantro Lime Quinoa with Chicken

Now, about this Low FODMAP Cilantro Lime Quinoa with Chicken recipe. If you like lime and cilantro and 30-minute meals, you’re gonna like this one. I made this several times over the last month and this easy, wholesome, flavorful recipe has been deemed worthy of a spot on our monthly meal rotation. 

Whole grain (technically a seed) quinoa is cooked in low FODMAP chicken broth for extra flavor (one of my favorite ways to cook FODMAP-friendly grains). While the quinoa is cooking, the chicken is tossed in FODMAP-friendly taco seasoning and sauteed with bell pepper until done. Once the chicken is cooked, a fresh cilantro lime sauce is easily whipped up in a blender. Everything is added into the skillet and stirred allowing the sauce to soak into the quinoa and coat the chicken. And just like that, you have a delicious Low FODMAP Cilantro Lime Quinoa with Chicken. 

FODMAP Notes

• Green bell peppers are low FODMAP in ½ cup or 52-gram servings but become high FODMAP in larger servings If you’d prefer to up the veggies in this dish (hooray!), you could sub-in or add red bell pepper which is a FODMAP freebie. 
• Jalapeños and bell peppers have low FODMAP servings but do also contain capsaicin. Capsaicin is a naturally-occurring compound that gives peppers their spicy flair and may be a non-FODMAP IBS trigger for some folks. Omit or avoid peppers if you think you fall into this camp.
• Low FODMAP chicken broth: If I roast a whole chicken, I like to save the bones and make my own chicken broth, but if not, I use Fody Foods Chicken Soup Base or Whole Foods 365 Organic Chicken Broth (not the low sodium variety) which at this time contains low FODMAP ingredients. This could change so please always double-check your labels. 
• Low FODMAP taco seasoning: I also tend to make my own, because I get hives from too much black pepper (not IBS-related) or use Fody Foods Taco Seasoning. 

Low FODMAP Cilantro Lime Quinoa with Chicken

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• Author: Em Schwartz, MS, RDN
• Prep Time: 10 mins
• Cook Time: 20 mins
• Total Time: 30 minutes
• Yield: 4 1x

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Description

Looking for a complete low FODMAP meal in less than 30 minutes, this Low FODMAP Cilantro Lime Quinoa with Chicken is your ticket to a winner, winner, easy low FODMAP chicken dinner.

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Ingredients

• 1 cup dry quinoa
• 2 cups low FODMAP chicken broth (or make your own)
• 2 tsp. avocado oil (or other cooking oil)
• 1 lb. skinless chicken breasts, cubed
• 2 tsp. low FODMAP taco seasoning (or make your own)
• ½ cup chopped green bell pepper (or red bell pepper)
• 1 cup loosely packed cilantro leaves
• ⅓ cup chopped green onions, green parts only
• ¼ cup fresh lime juice
• 2 Tbsp. garlic-infused olive oil

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Instructions

1. Rinse quinoa (if needed) and cook according to package instructions, using broth instead of water.
2. Meanwhile, heat avocado oil in a skillet over medium-high heat. Toss chicken cubes in taco seasoning. Add chicken to skillet and cook until almost done. Add diced bell pepper and continue to cook until chicken is done and pepper pieces are fork tender. Set aside.
3. Place cilantro, green onion tops, lime juice, and garlic-infused oil into a blender. Blend until almost smooth – there will still be small pieces of cilantro in the sauce.
4. Add cooked quinoa and sauce into skillet with chicken. Stir to mix.
5. Serve warm topped with optional garnishes.

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Notes

Green Peppers: A low FODMAP serving is ½ cup or 52 grams.

• Category: Main Dish
• Method: Skillet
• Cuisine: American

Nutrition

• Calories: 405
• Fat: 16 g
• Carbohydrates: 32 g
• Fiber: 3.6 g
• Protein: 34 g

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