Update (3/2022): Monash University retested the FODMAP content of cherry tomatoes and reduced the low FODMAP serving size from 5 cherry tomatoes to 3 cherry tomatoes. The recipe has been updated to reflect this change. However, if you have previously tolerated the larger serving size, you may not need to decrease the amount. Please eat to your unique tolerance level.
This Low FODMAP Spaghetti with Cherry Tomatoes and Chicken is a simple, yet fancy-feeling supper made with just 8 ingredients in about 40 minutes. It features whole-grain brown rice spaghetti, burst cherry tomatoes, and skillet-fried chicken slices tossed in a white wine-butter sauce.
Shopping list
To make this low FODMAP spaghetti dish, you want to add these ingredients to your shopping list:
- Brown rice spaghetti - 6 ounces
- Chicken breasts - 4 small or 2 large
- Avocado oil - 2 tablespoons
- Dry white wine - ¾ cup (I like Pinot Grigio, but Sauvignon Blanc is another option)
- Cherry tomatoes -
20 cherry tomatoes (or up to 300 grams)12 cherry tomatoes (or up to 180 grams) - Unsalted butter - 2 tablespoons
- Garlic-infused olive oil - 1 tablespoon
- Dried basil - 2 teaspoons (I like to use Litehouse Freeze Dried Basil)
- Optional: Fresh basil
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.
Avocado oil is naturally low in FODMAPs. Like other plain cooking oils, avocado oil contains only dietary fat and no carbohydrates (FODMAPs are types of carbohydrates). I like avocado oil because it is a source of monounsaturated fats (heart-healthy fats). It is also neutral-flavored with a high smoke point, making it a versatile option for cooking and baking.
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.
Butter does not contain carbohydrates (FODMAPs). It is a naturally low-lactose dairy product.
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.
Dry white wine is low FODMAP in servings of 1 glass: 5 ounces or 150 mL - please enjoy responsibly. Alcohol can be a non-FODMAP trigger for some people with IBS. Avoid if you have concerns.
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.
Instructions
To make this low FODMAP spaghetti recipe, simply:
Cook spaghetti according to package instructions. Turn off the heat. Carefully reserve ¼ cup pasta water and set aside for later. Drain the cooked spaghetti and return the pasta to the pot. Toss with a bit of olive oil to help prevent the spaghetti from sticking.
Meanwhile, season chicken with salt and pepper. Heat the avocado oil in a large skillet (with a lid) over medium to medium-high heat. Once hot, add the chicken, cover, and cook for 5 minutes without disturbing. Flip, re-cover, and cook for another 5 to 7 minutes, or until fully cooked. Chicken is considered fully cooked when a food thermometer inserted into the thickest part reads 165°F. Transfer cooked chicken to a clean cutting board to cool slightly. Slice the chicken into bite-sized pieces. I like to do this while the tomatoes are simmering.
To the now-empty skillet, add the wine and cherry tomatoes. Simmer for 10 minutes, or until the tomatoes start to soften. Using a fork or flat-edged spatula, carefully burst the tomatoes. Continue cooking for 1-2 minutes.
Reduce heat to medium. Add the butter, garlic-infused olive oil, dried basil, and ¼ cup reserved pasta water to the tomato-wine sauce. Continue to cook until the butter has melted and the sauce thickens slightly. Turn off the heat. Season with salt and pepper.
Add the chicken and cooked spaghetti to the sauce. Toss to mix.
Serve warm topped with an optional sprinkle of thinly sliced basil.
Serve this with
To add more food to this meal, consider serving this spaghetti dish with a:
- Simple romaine or iceberg lettuce salad drizzled with olive oil and red wine vinegar
- Side of FODMAP-free fruit, like red or green grapes
- Glass of lactose-free milk or sprinkle Parmesan cheese over the spaghetti
Similar recipes
- Low FODMAP Roasted Red Pepper Pasta
- Low FODMAP Spicy Lemon Pasta with Shrimp
- Instant Pot Low FODMAP Tomato-Basil Pasta
Recipe
Low FODMAP Spaghetti with Chicken and Cherry Tomatoes
- Total Time: 40 minutes
- Yield: 4 servings 1x
- Diet: Low Lactose
Description
This Low FODMAP Spaghetti with Cherry Tomatoes and Chicken is a simple, yet fancy-feeling supper made with just 8 ingredients in about 40 minutes. It features whole-grain brown rice spaghetti, burst cherry tomatoes, and skillet-fried chicken breast tossed in a white wine, butter, and basil sauce.
Ingredients
- 6 ounces brown rice spaghetti
- 4 small chicken breasts (or 2 larger chicken breasts cut in half butterfly-style to yield 4 pieces)
- Salt and pepper
- 2 tablespoons avocado oil
- ¾ cup dry white wine (I used Pinot Grigio)
- 12 (or up to 180 grams) cherry tomatoes // see note
- 2 tablespoons butter
- 1 tablespoon garlic-infused olive oil
- 2 teaspoons dried basil (I like Litehouse Freeze Dried Basil)
Optional garnish: Thinly sliced fresh basil
Instructions
- Cook spaghetti according to package instructions. Turn off the heat. Carefully reserve ¼ cup pasta water and set aside for later. Drain the cooked spaghetti and return the pasta to the pot. Toss with a bit of olive oil to help prevent the spaghetti from sticking.
- Meanwhile, season chicken with salt and pepper. Heat the avocado oil in a large skillet (with a lid) over medium to medium-high heat. Once hot, add the chicken, cover, and cook for 5 minutes without disturbing. Flip, re-cover, and cook for another 5 to 7 minutes, or until fully cooked. Chicken is considered fully cooked when a food thermometer inserted into the thickest part reads 165°F. Transfer cooked chicken to a clean cutting board to cool slightly. Slice the chicken into bite-sized pieces. I like to do this while the tomatoes are simmering.
- To the now-empty skillet, add the wine and cherry tomatoes. Simmer for 10 minutes, or until the tomatoes start to soften. Using a fork or flat-edged spatula, carefully burst the tomatoes. Continue cooking for 1-2 minutes.
- Reduce heat to medium. Add the butter, garlic-infused olive oil, dried basil, and ¼ cup reserved pasta water to the tomato-wine sauce. Continue to cook until the butter has melted and the sauce thickens slightly. Turn off the heat. Season with salt and pepper.
- Add the chicken and cooked spaghetti to the sauce. Toss to mix.
- Serve warm topped with an optional sprinkle of thinly sliced basil.
Storage: Refrigerate in an airtight container for up to 3 days. Freezing is not recommended.
Equipment
Buy Now → 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).
Dried Basil: Dried herbs lose flavor over time. For maximum flavor, use dried basil that has been purchased within the last 6 months.
Cherry Tomatoes: Update (3/2022) Monash University retested the FODMAP content of cherry tomatoes and reduced the low FODMAP serving size from 5 cherry tomatoes to 3 cherry tomatoes. The recipe has been updated to reflect this change. However, if you have previously tolerated the larger serving size (5 cherry tomatoes per serving, or 20 cherry tomatoes per recipe), you may not need to decrease the amount. Please eat to your unique tolerance level.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Main Dish
- Method: Stove-top
- Cuisine: Italian-inspired
Valerie Coffey says
I'm brand new to the low FODMAP diet. This was the first recipe of yours I tried and I guarantee it won't be the last. I used chicken thighs because we like it better than breasts. I cut it up into bite sizes pieces before cooking it. I absolutely love the flavors combination. But why is garlic infused olive oil ok when garlic isn't?
Em Schwartz, MS, RDN says
Hi Valerie, thanks for taking the time to share. Short answer: FODMAPs don't transfer in oil. For a longer answer, please check out my post on Low FODMAP Garlic and Onion Substitutes. -Emily
Colleen says
Hi from Winnipeg, Canada. My family and I love this recipe!!
Em Schwartz, MS, RDN says
Hi Colleen (and neighbor to the North!) Thanks for taking the time to share. Glad you and your family enjoyed this recipe! -Emily
Jennifer says
This is delicious! I cooked the chicken in garlic infused evoo. Dont have avacado oil. Worked great! Simple and deliciois! These low fodmap recipes are so good and a life saver!
Em Schwartz, MS, RDN says
Thanks for taking the time to share, Jennifer! So glad you enjoyed it. 🙂 -Emily
Kristi M says
This recipe is so good. I can't get garlic infused olive oil here so I just used some veggie oil and some garlic powder. And instead of putting my chicken in the skillet my husband grilled it on his big green egg. The flavor was absolutely incredible and I think made the dish taste even better. Thank you so much ! I will be making this one again !
Daniel says
Made this a couple nights ago for me and my mother. Both of us absolutely loved it! I've had stomach issues ever since I turned sixteen and I thought that food would always be an enemy of mine, or that anything I could eat would be terrible and no longer enjoyable. Thanks to you, I have a new recipe to make under my belt (that I need to double so we can have leftovers, lol!)
Jax says
Question!
You mention omitting the Dry White Wine if needed. What would you use as a substitute?
Thanks! Looks delish!
Em Schwartz, MS, RDN says
Hi Jax, I would substitute low FODMAP chicken or vegetable broth. Best, Em
Jax says
awesome thank you!
Bethany says
This is my new FAVOURITE recipe - I don't enjoy cooking, and normally the foods I eat are quite plain. But this recipe was so outstanding, I can't get enough - I can never quite cook the chicken right though, but I'm working on it!
Ryan E says
Th spaghetti with chicken and cherry tomatoes was AMAZING!!! My wife and I loved it and she asked that I make it again as soon as possible. It's been tough for us to find new low fodmap recipes that taste good so you can imagine our excitement when this recipe turned out so well. This was our first recipe we have tried on this website and are excited to try others! Cannot recommend this recipe enough!