This single skillet low fodmap chicken recipe is perfect for a quick weeknight dinner. Even without the garlic and onion, the cacciatore is full of classic Italian flavor.
Long before I wrote my cookbook, I first served this low FODMAP chicken recipe at our annual murder mystery party.
Yes, this is as dorky and sensational as you think it is. A pre-planned costume party that ends at 10pm? What 30-something dreams are made of!
Last year, we chose a mansion theme where someone dies at the will reading of a notorious billionaire. But after re-watching The Untouchables recently, we decided this year’s plot would need to be a period drama, preferably involving flapper dresses, short gangster ties, and low FODMAP chicken cacciatore!
Yes, I had the menu as much in mind as the fashions. I envisioned Baked Ziti alla Bugsy. Alley Cat Arugula Salad. Big Daddy’s Twigs in a Blanket. Cat’s Meow Chocolate Chip Cookies. Bathtub Gin Punch. And, of course, Al Capone’s favorite cacciatore reinvented as a low FODMAP chicken recipe.
Whenever I’m entertaining for the weekend, I try to make as many things in advance as possible, and I knew a main course that could be made in one pan and baked off to reheat right before the party would be perfect. More importantly, I wanted to make sure that the center of the meal was low FODMAP dinner recipes that I could safely eat, since even with the forgiveness of a little fringe, it’s no fun singing jazz music at the speak easy when you’re a bloated mess!
Though I’ve gone back to eating FODMAPs since I my natural SIBO treatment, I still feel my best when I do so in moderation. And though I would have called you a bold-faced liar if you told me I’d feel this way a year ago, the truth is: I don’t miss cooking with garlic and onion. It saves me time, makes me feel my best, and the end result tastes just as delicious.
One of the reasons for the latter is that I get some help from store bought staples. I used garlic-infused oil and LF tomato-basil sauce in this low FODMAP chicken thigh recipe, which makes prepping dinner even easier. Sure, you can easily make your own allium oil at the beginning of the recipe, like I do in this low FODMAP soup recipe. But feel free to cut this corner!
Even if you’re not discriminating against certain carbs, you can’t go wrong with this low FODMAP dinner recipe for a weeknight meal or larger dish for a crowd. It’s good for you, gluten-free, dairy-free, paleo, and also Whole30 friendly if you swap stock for the wine.
Read on for the low FODMAP chicken thigh recipe, and if you’re living that low FODMAP life, definitely check out more low FODMAP dinner recipes here! If you love this cacciatore, you will also go nuts for my low FODMAP Butter Chicken.
With health and hedonism,
One Pan Low FODMAP Chicken Cacciatore
- 4 tablespoons garlic-infused olive oil divided
- Salt and freshly ground pepper
- 2 pounds boneless skinless chicken thighs
- 2 small carrots thinly sliced
- 2 medium celery ribs thinly sliced
- 1 red bell pepper diced
- ¼ teaspoon red pepper flakes
- ½ cup dry red wine or low FODMAP chicken broth
- 2 tablespoons thinly sliced pitted kalamata olives
- 2 cups Low FODMAP Tomato Sauce
- 4 sprigs fresh thyme or 1/4 teaspoon dried
- 4 sprigs fresh oregano or 1/4 teaspoon dried
- 2 tablespoons fresh minced Italian parsley
- In a large skillet, heat 2 tablespoons of the garlic-infused oil over a medium-high flame. Season the chicken thighs with salt and pepper, and in batches, add to the pan in an even layer. Cook the chicken until a golden-brown crust has formed on both sides and the chicken is cooked through, about 10 minutes. Remove to a plate and repeat with the remaining chicken. Set aside.
- Add the remaining garlic-infused oil to the pan along with the carrots, celery, and bell pepper. Sauté the vegetables, scraping up any brown bits from the bottom of the pan, until soft, about 5 minutes. Season them with 1/2 teaspoon sea salt and the red pepper flakes.
- Pour in the red wine and simmer until reduced by at least half, 2 minutes. Add the olives and tomato sauce, stirring to combine. Carefully return the chicken to the skillet and nestle it in the sauce, making sure it’s fully coated. Tuck the herbs in between the chicken thighs. Simmer over medium-low heat until the sauce has thickened and the chicken is fork tender, 10 to 15 minutes. Garnish with the parsley and serve the chicken cacciatore directly from the skillet alongside gluten-free pasta or quinoa.
As you can see by this FODMAP chicken recipe, there are still plenty of options for people who need to be on a SIBO diet or prefer eating low FODMAP while managing IBS.
If you want a more complete resource, consider picking up SIBO Made Simple, where many of my low FODMAP chicken dinner recipes are also housed in an easy to use cookbook – check out the chapter, the Main Event!