Looking for some serious comfort food? You’re about to fall in love with this rich and creamy low FODMAP chicken cacciatore!

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If you’re looking for a pasta dish that’s dressed to impress, this easy chicken cacciatore is the winner, hands down!

I love this recipe because, unlike most of my pasta recipes, the sauce is closer to a rosé sauce than a traditional marinara. So this recipe has always felt a little luxurious to me.

Plus, because it’s packed with chicken and fresh vegetables, it’s hearty enough to fill me up after shovelling the driveway all day long (#ohCanada).

So if you’re looking for a savoury dinner idea to warm you up from the inside out, this easy chicken cacciatore will earn a spot on your winter menu in no time!

Keep it FODMAP friendly

Looking for a cozy dinner idea? Snuggle up with this simple low FODMAP chicken cacciatore! Check out the notes below for tips on keeping this recipe FODMAP friendly.

First up, chicken. Since chicken is a protein, it doesn’t have any FODMAPs. That means you can eat as much chicken as you’d like without adding to your FODMAP load (yay!).

Next up, flour. If you’re in the elimination phase of the low FODMAP program, you’ll need to use gluten-free flour. For my Canadian peeps, I’m obsessed with PC’s all-purpose gluten-free flour.

Remember, unless you have celiac disease, you’re trying to manage the FODMAP fructan in wheat, not gluten itself.

We’ll also be using green peppers. According to Monash University, green peppers are low FODMAP in servings of 1/2 a cup (52 g) per sitting. Servings of 1/4 of a medium pepper (75 g) or more are high in the polyol sorbitol.

Our recipe calls for 1 cup of green pepper, total. This works out to 26 g of green pepper per serving, which is well within Monash’s recommended range.

Next up, leeks. Monash has determined that the green part of a leek is low FODMAP in servings of 2/3 of a cup (54 g) per sitting. Servings of 1 cup (75 g) or more are high in the polyol mannitol.

We’ll be using 1 cup of leeks between 4 servings. This works out to 18.75 g per serving, which is well within Monash’s recommended range.

This recipe also uses oyster mushrooms. Unlike other mushrooms, Monash has determined oyster mushrooms are low FODMAP in servings of 1 cup (75 g) per sitting. Servings of 2.2 lbs or more are high in the FODMAP sorbitol (that’s a lot of mushrooms!).

We’ll be using 1 cup of oyster mushrooms total, which works out to 18.75 g per serving. This is within Monash’s recommended range.

Our recipe also uses tomato paste. According to the Monash app, tomato paste is low FODMAP in servings of 2 tbsp (28 g) per sitting, though Monash hasn’t listed a maximum serving size.

Heads up, Monash has explained that foods without maximum serving sizes listed can be eaten in larger servings without going over your FODMAP threshold. You can read more about these quirky foods on the Monash FODMAP blog.

We’ll be using 1/4 cup of tomato paste total. This works out to about 14 g per serving, which is within Monash’s recommended range.

Next up, chicken broth. It can be hard to find a pre-packaged low FODMAP chicken broth, as most brands use onion and garlic. For my North American peeps, Campbell’s no salt added chicken broth and GoBio’s chicken broth are both low FODMAP. If you can’t find a low FODMAP brand at your local store, you can use Fody Food Co.’s Monash certified chicken soup base.

If you’d prefer to make your broth, grab my low FODMAP chicken broth recipe. This recipe has no FODMAPs, so it won’t add anything to your FODMAP load.

This recipe also calls for dry white wine. Monash has determined that white wine is low FODMAP in servings of one glass (about 150 ml). Though, they don’t list a maximum serving size. We’ll be using 1/2 a cup of wine, which works out to about 37 ml per serving. This is within the recommended range.

Last but not least, pasta. If you’re in the elimination phase of the program, you’ll need to use gluten-free pasta. According to the Monash app, gluten-free pasta is low FODMAP in servings of 1 cup (145 g), cooked. Servings of 1.5 cups (217 g) or more are high in the FODMAP fructan. We’ll be using 1 cup of pasta per serving, which is within the recommended range.

Remember, unless you have celiac disease, you’re trying to manage the FODMAP fructan in wheat, not gluten itself.

FODMAP math

Wondering how this recipe stacks up? Check out the notes below to see how many servings of each FODMAP group are in 1 cup of this cacciatore.

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