Filled with yummy Mediterranean flavors like tomatoes, oregano, and Kalamata olives, Low FODMAP Instant Pot Chicken Cacciatore is a delicious and practically hands-off supper option! Serve over polenta, rice, or mashed potatoes.
This recipe has been on repeat in our house for the last couple of weeks. I love it so much!
My stovetop Low FODMAP Chicken Cacciatore is one of the most popular recipes on Fun Without FODMAPs. So when I invested in an Instant Pot earlier this year, I knew I had to make a pressure cooker version.
This Low FODMAP Instant Pot Chicken Cacciatore has all of the same flavors as the original but is made a little more hands-off with the help of the ever-wonderful Instant Pot.
Ingredients
To make this pressure cooker low FODMAP chicken cacciatore recipe, add these ingredients to your shopping list:
- Garlic-infused olive oil - 1 tablespoon
- Chicken thighs - 5 thighs (about 1 to 1.5 pounds)
- Carrot - 1 medium
- Red or green bell pepper - 1 medium
- Canned crushed tomatoes - 1 (14.5-ounce) can
- Dried oregano - 1 ½ teaspoons
- Capers - 2 tablespoons
- Kalamata olives - ⅓ cup halved olives
- Salt and pepper
Low FODMAP Notes
In this section, I share information for ingredients that are either frequently asked about or 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 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.
Carrots are a low FODMAP food. A suggested serving size is 75 grams or approximately half a medium carrot.
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.
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.
Canned tomatoes have a low FODMAP serving of ½ cup or 100 grams. Larger servings contain higher amounts of fructose in excess of glucose.
Capers are low FODMAP in servings of 1 tablespoon or 8 grams.
Olives contain minimal FODMAPs. Enjoy according to your appetite.
Sides
Serve this chicken cacciatore over Low FODMAP Creamy Polenta, mashed potatoes, or rice.
Add a low FODMAP serving of steamed green beans, sauteed zucchini, or a simple salad for a side dish.
PrintRecipe
Low FODMAP Instant Pot Chicken Cacciatore
- Total Time: 40 minutes
- Yield: 5 1x
- Diet: Low Lactose
Description
Filled with yummy Mediterranean flavors like tomatoes, oregano, and Kalamata olives, Low FODMAP Instant Pot Chicken Cacciatore is a delicious and practically hands-off supper option! Serve over polenta, rice or mashed potatoes.
Ingredients
- 1 tablespoon garlic-infused olive oil
- 5 chicken thighs (about 1 to 1.25 pounds)
- 1 medium carrot, peeled and sliced into ½-inch rounds
- 1 medium red or green bell pepper, diced (about 1 cup)
- 1 (14.5-ounce) can crushed tomatoes with juice
- 1 ½ teaspoons dried oregano
- 2 tablespoons capers
- ⅓ cup halved kalamata olives
- Salt and pepper
Serving Suggestions: Steamed rice, polenta, or baked potato
Optional Garnishes: Thinly sliced basil or chopped Italian parsley
Instructions
- Select the “Saute” setting on the Instant Pot. Once hot, add oil and chicken. Sear the chicken for 1-2 minutes per side.
- Cancel the “Saute” setting. Add carrot, bell pepper, tomatoes, and oregano. Place lid on top of Instant Pot and secure. Set vent to “Sealing.”
- Select the “Meat” setting on the Instant Pot. Adjust the time to 20 minutes on “High Pressure” and cook. After cooking, let the pressure naturally release for 15 minutes. Carefully switch the vent to “Venting” to release any remaining pressure. Remove lid.
- Stir in capers and kalamata olives. Adjust flavor with salt and pepper.
- Serve warm over rice, polenta, or baked potato. Garnish with optional basil or parsley.
Notes
Low FODMAP Serving: One serving of this recipe is made with low FODMAP amounts of ingredients. Individual tolerance may vary. For more information on specific ingredients, please refer to the Monash FODMAP App or check out the "FODMAP Notes" section (above the recipe).
No Instant Pot? No problem! Try my stove-top Low FODMAP Chicken Cacciatore.
- Prep Time: 5 minutes
- Cook Time: 35 minutes
- Category: Main Dish
- Method: Instant Pot
- Cuisine: Italian-Inspired
Lulu says
Oregano sets me off so I’m always surprised it’s a low FODMAP food. I was wondering if you know why it can be a problem for some people and whether you have any suggestions on how to get the oregano flavour without using oregano? Thanks!
Em Schwartz, MS, RDN says
Hi Lulu, Regretfully, symptoms related to food intolerances are not limited to FODMAPs. Foods are made up of lots of compounds so it can be difficult to pinpoint what exactly is contributing. If you tolerate other herbs, I would suggest trying basil or marjoram. They won't have the same flavor as oregano but should generally substitute well. -Emily
Sam says
It was very tasty. I have made it a few times already.
Em Schwartz, MS, RDN says
Thanks for taking the time to share, Sam! Best, -Em
Olivia says
Loved this recipe! I added a little rosemary & thyme, and a bunch of paprika (Monash says they're low fodmap https://www.monashfodmap.com/blog/using-herbs-spices-low-fodmap-diet/). Delicious, easy, perfect for a work night.
I did get a little "food burn" warning the first time I started the instant pot, so I added a little water for the next round and then thickened the sauce at the end with some cornstarch slurry.
Sandra W Gulliver says
I've made this twice now - once with thighs, once with chicken breasts. I enjoyed both, but our family would like a bit of salt. Can you recommend a healthy amount? thank you ~ I love your website.
Em Schwartz, MS, RDN says
Hi Sandra, Glad to hear you and your family have enjoyed this recipe. Yes, please feel free to add a little salt (and pepper) if you'd prefer. Because taste preferences, the amount of sodium in the products used, and nutritional needs can vary, I usually recommend adjusting the flavor of recipes with salt (and pepper) to taste at the end of the recipe. I see I forgot to add that step in this recipe and will update it shortly. For this recipe, I would maybe start with stirring in a ¼ teaspoon of salt at the end and go from there. Best, -Em
Samantha says
Love this recipe! So easy and tasty!
Em Schwartz, MS, RDN says
Glad to hear you liked it, Samantha! Thanks for sharing.
Donna Ercums says
I would like to be on your email list
Emily says
Added!
Celia says
My husband is allergic to a large number of foods in addition to having to eat gluten free, dairy free and low FODMAP, so cooking at home is essential and trying to add variety to our meals is a challenge. I made this recipe tonight and we both loved it! Easy and delicious! I'm going out of town soon and was planning menus to make ahead and leave for my husband to eat. He said to just make another pot of your cacciatore chicken and he'd happily eat it every night! Thanks for your great recipe.
Emily says
Thank you for sharing, Celia! I'm so glad to hear you and your husband loved it! 🙂
Jo Kader says
Hi, Are the chicken thighs boneless, skinless or with bone and skin? Thanks
Emily says
Hi Jo! I've tried both ways and this recipe works with either.
Marianne says
Are there other vegetables that could substitute for the bell pepper? I'm cooking for a rather picky eater and and other vegetable options and how it affects cooking this meal would be greatly appreciated. I can't wait to try this!
Emily says
Hi Marianne, I haven't tried a different vegetable, but have several ideas to consider. They include: 1) making the recipe without bell pepper 2) making the recipe without bell pepper and doubling the carrots or 3) replacing the bell pepper with some fresh green beans that are trimmed and chopped into bite-sized pieces. To help keep this dish low in FODMAPs, I would suggest no more than 30 green beans or 150 grams. As I said, I haven't tried any of these modifications, but I don't believe they should really affect the cooking time. Hope that helps. Let us know it goes! 🙂
Bryce says
Looking forward to making this delicious - looking recipe. I did have one concern: For me, a pack of 4 chicken thighs is closer to 2 pounds than 1. How significantly would using 4 chicken thighs mess up the recipe? Doing this recipe with less just doesn't seem worth it. Thanks!
Emily says
Great question, Bryce! It shouldn't be a problem to use a larger amount of chicken. There might just be a little less liquid at the end.
Lisa says
This was absolutely delicious and I only had plain olive oil! I served this with a side of green string beans. My husband also said it was delicious! Thank you
Emily says
Yay! Thanks for sharing, Lisa!!
Aisha says
This recipe looks amazing. Would love to try but i don't own an instant pot???? Can this recipe work with a slow cooker as well? Thanks so much.
Emily says
Thanks, Aisha! It should work in a slow cooker. I haven't tried it but I would say maybe cooking on low for 4-6 hours should work. Otherwise, I have a skillet version: http://funwithoutfodmaps.com/low-fodmap-chicken-cacciatore/ 🙂
Kellie Riley says
So good!! Made this tonight and we all loved it. So glad I found your website. It is really making the transition into this new diet easier and I am finally feeling better after years of IBS pain.
Emily says
Thank YOU, Kellie! I'm so glad you enjoyed the recipe! Please let me know if there is anything I can do to help make your IBS/low FODMAP journey a little bit easier. 🙂
Trish says
When you add the canned tomatoes, carrot and pepper, would you need to add water/fodmap safe broth to the IP?
Emily says
Hi Trish! Great question! As long as you add the liquid from the canned tomatoes, no water or broth is needed. 🙂 I've tested this recipe a handful of times, with and without added liquid, and find that there ends up being plenty of liquid with the recipe as written.
Naomi says
This recipe looks amazing. Any chance you could convert it to a conventional recipe?? ????????
Emily says
Thanks, Naomi! I think you'd love my stove-top version: http://funwithoutfodmaps.com/low-fodmap-chicken-cacciatore/
🙂
Naomi says
Perfect. Thank you!