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 medium (about 150 grams)
- 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 cup leaves (about two 0.75-ounce packages)
- Fresh chives - ¼ cup
- Macadamia nuts (raw, unsalted) - ¼ cup
- Lemon - about 1 (to yield 1½ 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 of 1 tablespoon (5 grams), according to Monash University, although they don't provide guidance beyond that amount. The FODMAP Friendly Food Program has also tested fresh basil and lists a low FODMAP serving size of ¼ cup (16 grams).
Brown rice pasta is low FODMAP in servings of 1 cup cooked (150 g). It's 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. 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 5 medium tomatoes or 45 grams. Larger servings contain higher levels of excess fructose.
Chives are a low FODMAP food and remain low FODMAP in servings up to 500 grams, according to Monash University.
Garlic-infused oil is a popular way to add garlic flavor on the low FODMAP diet. Monash University suggests a serving size of 1 tablespoon (20 ml), though it has been tested as low FODMAP in much larger amounts (up to 500 grams). Learn more about why it's generally well tolerated in my Low FODMAP Garlic and Onion Substitutes post. Both Fody Foods Garlic-Infused Olive Oil and Colavita Roasted Garlic Olive Oil have been tested and were certified.
Lemon juice is low FODMAP at 20 ml (about 1 tablespoon) per serve. Servings above â…” cup contain moderate to high levels of fructans.
Macadamia nuts are low FODMAP in servings of 15 nuts (30 grams). Larger servings (>2 cups) contain moderate to high amounts of the FODMAP, fructan.
Dried oregano is low FODMAP in servings of 1 teaspoon or 3 grams.
Serve this with
We each have unique nutritional needs. If you'd like to add more, consider rounding out this low FODMAP meal with a serving of:
Blueberries are low FODMAP in servings up to 1 cup (125 grams) and remain low FODMAP even in larger amounts. This is a change from earlier Monash University data, which listed a much smaller low FODMAP serving size, so you may still come across outdated information.
Kiwi (or kiwifruit) is low FODMAP in servings of 2 small fruit, or 150 grams. Larger servings contain higher amounts of the FODMAP, fructan.
Low FODMAP Milk: Some examples include lactose-free cow's milk, or plant-based alternatives like almond, coconut, hemp, or macadamia. Serving sizes vary. Please refer to the Monash FODMAP app for more info.
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 medium cherry tomatoes, halved (about 150 grams)
- 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 cup fresh basil leaves, slightly packed
- ¼ cup fresh chives
- ¼ cup raw, unsalted macadamia nuts
- 1½ tablespoons fresh lemon juice
- ¼ cup garlic-infused olive oil
- ½ teaspoon fine salt, or to taste
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.Â
- 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.Â
- Meanwhile, place basil, chives, macadamia nuts, and lemon juice in a food processor. Pulse until finally chopped, stopping to scrape down the sides as needed. Slowly drizzle in the garlic-infused olive oil until the pesto reaches your desired consistency. Adjust flavor with salt.Â
- Once pasta is cooked, drain it and return it to the pot. Add the pesto to the pasta and stir until well-coated.
- Serve the pasta warm, topped with sliced chicken and roasted tomatoes.
Notes
Low FODMAP Serving: One serving of this recipe uses low FODMAP amounts of ingredients at the time of publication. Individual tolerance may vary, and low FODMAP servings may change. For more information on specific ingredients, please refer to the Monash FODMAP App or check out the "FODMAP Notes" section (above the recipe).
- 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.