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    Home » Low FODMAP Recipes » Low FODMAP Pesto Pasta with Grilled Chicken and Roasted Tomatoes

    Low FODMAP Pesto Pasta with Grilled Chicken and Roasted Tomatoes

    Published: Jul 24, 2018 | Updated: Oct 29, 2020 by Em Schwartz, MS, RDN

    Jump to Recipe·Print Recipe
    Low FODMAP Pesto Pasta with Grilled Chicken
    This post contains affiliate links. If you click on a link and make a purchase, I may receive a small commission at no extra cost to you.

    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!

    A plate of pesto-tossed pasta, grilled chicken and roasted tomatoes.

    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.

    Looking down at a plate of Low FODMAP Pesto Pasta with Grilled Chicken and Roasted Tomatoes

    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 certain ingredients that are either frequently asked about or that 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 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.

    Lemon juice is low FODMAP in servings up to a ½ cup or 125 grams.

    Pine nuts: A low FODMAP serving is 1 tablespoon or 14 grams.

    A plate and serving bowl filled with brown rice pasta tossed with homemade pesto, grilled chicken, and roasted tomatoes.

    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
    Print
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    Low FODMAP Pesto Pasta with Grilled Chicken

    Low FODMAP Pesto Pasta with Grilled Chicken and Roasted Tomatoes


    ★★★★★

    5 from 4 reviews

    • Author: Em Schwartz, MS, RDN
    • Total Time: 50 minutes
    • Yield: 4 1x
    • Diet: Low Lactose
    Print Recipe
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    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

    Scale

    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

    1. 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. 
    2. Meanwhile, prepare pasta according to package instructions.
    3. 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. 
    4. Meanwhile, place basil, chives, pine nuts, lemon juice, and olive oil in a blender. Blend until smooth. Season with salt.
    5. Once pasta is cooked, drain and return it to the pot. Add the pesto to pasta and stir until pasta is well-coated.
    6. 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

    Keywords: Gluten free pasta, plant-based pesto,

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    Reader Interactions

    Comments

    1. Will J says

      January 29, 2023 at 3:51 pm

      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 🙂

      ★★★★★

      Reply
    2. Katie says

      January 26, 2021 at 8:22 pm

      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!

      ★★★★★

      Reply
    3. Molly says

      January 11, 2021 at 12:02 pm

      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.

      ★★★★★

      Reply
    4. Elvira Kagan says

      October 28, 2020 at 2:01 pm

      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

      Reply
      • Em Schwartz, MS, RDN says

        October 29, 2020 at 7:14 am

        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

        Reply
    5. Lorraine says

      September 12, 2020 at 8:58 am

      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!

      ★★★★★

      Reply
      • Em Schwartz, MS, RDN says

        September 15, 2020 at 9:47 am

        Ooo I will have to try this with cod. Thanks for sharing, Lorraine!

        Reply
    6. Kate says

      June 27, 2019 at 4:06 pm

      How long could pesto be kept for use if pre-made please?

      Reply
      • Emily says

        July 01, 2019 at 9:04 am

        Hi Kate! I would say use within 3 days.

        Reply

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