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.

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• Low FODMAP Cilantro Lime Quinoa with Chicken
• Shopping list
• Low FODMAP notes
• Instructions
• Recipe

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

It was so frustrating because 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, for whatever reason, at that moment of time, I wanted nothing to do with any of it. 

For a couple of weeks, I ate less Emily-friendly foods, which meant more IBS symptoms, which meant more anxiety, which (for me) meant even less desire to cook.

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, more whole foods, less screen time, etc.) that help me start to move forward and out of the funk. 

I wanted to share this little story, not for your pity, but to help illustrate that behind the screen, a real person is living with IBS, and anxiety, and sometimes little desire to cook. 

Low FODMAP Cilantro Lime Quinoa with Chicken

Now on to this Low FODMAP Cilantro Lime Quinoa with Chicken. 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 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 52-gram servings. Larger servings contain higher amounts of sorbitol.

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, using 2 cups of broth instead of water.

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.

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

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