With sweet cherry tomatoes, oregano chicken, and homemade pesto, this Low FODMAP Pesto Pasta with Grilled Chicken is a meal-in-one you won’t want to miss!
Today’s recipe is the scrumptious Low FODMAP Pesto Pasta with Grilled Chicken and Roasted Tomatoes! It features yummy pesto, sweet roasted cherry tomatoes, and flavor-packed oregano chicken.
This recipe has four main preparation steps: roasting the tomatoes, grilling the chicken, boiling the pasta, and then blending up the pesto. I will admit this recipe is a little bit more involved than my typical go-to recipes, but the extra work (and dishes) are well worth it!
As I tend to multitask in the kitchen, I’ve written this recipe to maximize the time spent making this dish. However, to help speed things up when it’s time to actually eat, feel free to make some of the components ahead of time.
Shopping list
To make this pasta dish, add these ingredients to your shopping list:
- Cherry tomatoes - 16
- Garlic-infused olive oil - ¼ cup + 2 tablespoons
- Brown rice rotini or penne - 8 ounces
- Boneless, skinless chicken breasts - 4 small or 2 large (1 to 1½ pounds)
- Dried oregano - 1 teaspoon
- Fresh basil - 1 ½ cups leaves (about two 0.75-ounce packages)
- Fresh chives - ¼ cup
- Pine nuts - ¼ cup
- Lemon - about 1 (to yield 2 tablespoons juice)
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.
Basil is low FODMAP in servings up to 1 cup or 16 grams.
Brown rice pasta is a type of gluten-free pasta. Gluten-free pasta has a recommended low FODMAP serving size of 1 cup (cooked) or 145 grams. Brown rice pasta is also a source of low FODMAP whole grains. Some brands I enjoy include Tinkyada, Jovial, and Trader Joe's.
Cherry tomatoes are low FODMAP in servings of 5 tomatoes or 75 grams. 3/2022 Update: Monash University retested cherry tomatoes and as a result, has changed the low FODMAP serving. A low FODMAP serving of cherry tomatoes is now considered to be 3 tomatoes or 45 grams. Larger servings contain higher levels of excess fructose.
Chives are a FODMAP-free ingredient. They are usually used as a garnish and can add a subtle FODMAP-friendly garlic flavor to dishes.
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.
Lemon juice is low FODMAP in servings of 1 tablespoon or 21 grams. Larger servings, greater than ⅔ cup, contain moderate to high levels of the FODMAP, fructans.
Pine nuts: A low FODMAP serving is 1 tablespoon or 14 grams.
Serve this with
We each have unique nutritional needs. If you'd like to add more, considering serving this low FODMAP meal with a portion of:
Low FODMAP Fruit: Oranges and clementines are a couple of FODMAP-free fruits. Check the Monash FODMAP app for more options.
Low FODMAP Dairy: Enjoy a glass of lactose-free milk or a little low FODMAP cheese (like Cheddar, Swiss, or Parmesan).
Similar recipes
- Instant Pot Low FODMAP Tomato-Basil Pasta
- Low FODMAP Roasted Red Pepper Pasta
- Low FODMAP Spicy Lemon Pasta with Shrimp
Recipe
Low FODMAP Pesto Pasta with Grilled Chicken and Roasted Tomatoes
- Total Time: 50 minutes
- Yield: 4 1x
- Diet: Low Lactose
Description
With sweet cherry tomatoes, oregano chicken, and homemade pesto, this Low FODMAP Pesto Pasta with Grilled Chicken is a meal-in-one you won’t want to miss!
Ingredients
Roasted Tomatoes
- 16 cherry tomatoes, halved
- 1 tablespoon garlic-infused olive oil
Pasta
- 8 ounces brown rice rotini or penne
Grilled Chicken
- 4 small boneless, skinless chicken breasts (or 2 larger breasts sliced in half crosswise)
- 1 tablespoon garlic-infused olive oil
- 1 teaspoon dried oregano
Pesto
- 1 ½ cups fresh basil leaves
- ¼ cup fresh chives
- ¼ cup pine nuts
- 2 tablespoons fresh lemon juice
- ¼ cup garlic-infused olive oil
- Sea salt or kosher salt
Instructions
- Preheat oven to 350°F. Toss cherry tomato halves with olive oil and spread evenly onto a sheet pan. Roast until skins are wrinkled and slightly caramelized; about 30 minutes.
- Meanwhile, prepare pasta according to package instructions.
- Preheat tabletop grill. Place chicken breasts, olive oil, and oregano in a large bowl and toss to mix. Grill chicken until done. Cool slightly before slicing.
- Meanwhile, place basil, chives, pine nuts, lemon juice, and olive oil in a blender. Blend until smooth. Season with salt.
- Once pasta is cooked, drain and return it to the pot. Add the pesto to pasta and stir until pasta is well-coated.
- Serve the pasta warm topped with sliced chicken and roasted tomatoes.
Notes
Cherry Tomatoes: A low FODMAP serving is 5 cherry tomatoes or 75 grams
Pine Nuts: A low FODMAP serving is 1 tablespoon or 14 grams
- Prep Time: 15 minutes
- Cook Time: 35 minutes
- Category: Main Dish
- Method: Stove
- Cuisine: Italian-Inspired
Shannon Rock says
I have been struggling to find nice recipes for SIBO and this has helped me so much!! My pesto was a bit more liquid as I had to put some water in it to blend but so nice and fresh! Thank you! X
Em Schwartz, MS, RDN says
Thanks for sharing, Shannon!
Will J says
Really tasty - thanks for this recipe!
Made me much more happy and confident following the Low Fodmap diet.
Turns out it isn't as bleak as it could be - thanks to recipes such as yours.
Thanks again 🙂
Katie says
MY FAVORITE. This is one of my favorite recipes and it really doesn't take that long once you have the ingredients. It is so good; you wouldn't even know it was low fodmap. Please put it on your MUST-TRY list!
Molly says
I tried this recipe for the first time this past weekend and it ended up being delicious! I thought at first that I had used too much basil as it showed through a little too strongly for my liking the first serving I had and I don’t cook very often so I wasn’t sure about the basil. However, after letting it sit in the refrigerator for a day, the basil didn’t taste as strong. I also look forward to making some garlic-infused olive oil as the store didn’t have any and I just used EVOO this time. It still tasted great with the EVOO. This dish was overall pretty simple to prepare and I got 3 meals out of it! Will definitely be using more of your recipes.
Elvira Kagan says
Kinda curious......the calorie content you post says 535 per serving.....that seems WAYYYYY too high for just a serving? This seems to be a mistake maybe
Em Schwartz, MS, RDN says
Hi Elvira,
All of the nutrition facts provided are estimations based on data from a nutritional database (this is the best anyone can do without analyzing a recipe in a laboratory). The ingredients for this recipe have been entered correctly. So, these numbers are the best estimations that I can provide. With that said, actual numbers may vary depending on the specific products you use.
Nutritional needs are highly individual and will vary depending on your activity level, age, size, nutritional goals, etc. A 500-calorie main meal may seem like a lot to some, but it may also be just right, or not enough, to properly fuel others. We're all in different situations.
If desired, this recipe could be divided into 6 servings instead of 4. Best, -Em
Lorraine says
Fabulous!!!! I made the pesto pasta and roasted tomatoes as a side dish to baked cod (instead of chicken). It's absolutely divine! Thank you!
Em Schwartz, MS, RDN says
Ooo I will have to try this with cod. Thanks for sharing, Lorraine!
Kate says
How long could pesto be kept for use if pre-made please?
Emily says
Hi Kate! I would say use within 3 days.