This hearty Low FODMAP Chicken Cacciatore is made with tender chicken thighs, garlic-infused olive oil, bell peppers, mushrooms, and savory diced tomatoes. The recipe creates a rich, savory, and aromatic Italian stew that is gentle on the stomach but full of flavor. It is a perfect cozy main course for a weeknight family dinner, making enough to serve four people.

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Low FODMAP Chicken Cacciatore Ingredients

1 ½ lbs chicken thighs or drumsticks (bone-in, skin-on or skinless)
2 tablespoons garlic-infused olive oil (low FODMAP)
1 red bell pepper, sliced
1 cup sliced mushrooms (oyster mushrooms are best for low FODMAP, or canned button mushrooms)
2 scallions, green parts only, sliced
1 can (14 oz) diced tomatoes (ensure no onion or garlic is added)
1 tablespoon tomato paste
½ cup dry red wine (optional)
1 teaspoon dried oregano
1 teaspoon dried basil
½ teaspoon dried thyme
Salt and black pepper, to taste
Fresh parsley or basil, chopped (optional, for garnish)

How To Make Low FODMAP Chicken Cacciatore

Heat the oil: In a large skillet or Dutch oven, heat the garlic-infused olive oil over medium heat until it shimmers.
Brown the chicken: Season the chicken pieces generously with salt and pepper. Place them in the hot pan and sear on both sides until they are golden brown. Remove the chicken from the pan and set it aside on a plate.
Sauté the vegetables: Add the sliced red bell pepper, mushrooms, and the green parts of the scallions to the same pan. Cook them for 4–5 minutes until the vegetables have softened.
Add the aromatics: Stir in the tomato paste, dried oregano, dried basil, and dried thyme. Cook for about 1 minute until the herbs are fragrant.
Make the sauce: Pour in the can of diced tomatoes and the red wine (if you are using it). Stir well to combine all the ingredients.
Simmer the stew: Return the browned chicken (and any juices on the plate) to the pan. Cover the skillet with a lid and let it simmer for 30–35 minutes, or until the chicken is fully cooked and tender.
Finish and serve: Taste the sauce and add more salt or pepper if needed. Garnish with fresh chopped parsley or basil before serving.

Recipe Tips

Use Garlic-Infused Oil: Since garlic cloves are high in FODMAPs, garlic-infused oil is a great way to get the flavor without the stomach upset. The carbohydrates that cause issues do not dissolve in oil, but the flavor does.
Select the Right Mushrooms: Oyster mushrooms are generally low FODMAP. If you prefer button mushrooms, use canned ones and drain them well, as the canning process lowers the FODMAP content compared to fresh button mushrooms.
Keep the Scallion Greens: The green tops of scallions (green onions) provide a great onion flavor and are low FODMAP. Avoid the white bulbs, which are high in fructans.
Brown the Meat: Do not skip browning the chicken. This step creates a “fond” (browned bits) on the bottom of the pan that adds a deep, rich flavor to the tomato sauce.

What To Serve Low FODMAP Chicken Cacciatore

This rustic stew pairs perfectly with starch that can soak up the delicious tomato sauce. For a classic Italian meal, serve it over creamy polenta or gluten-free pasta. If you prefer, it is also excellent with steamed white rice or a side of mashed potatoes made with lactose-free milk. To add more greens, serve a simple side salad with a lemon vinaigrette.

How To Store Low FODMAP Chicken Cacciatore Leftovers

Refrigerate: Store any leftovers in an airtight container in the refrigerator for up to 3 to 4 days. The flavors often taste even better the next day.
Freeze: This dish freezes very well. Place the cooled stew in a freezer-safe container and freeze for up to 3 months. Thaw it in the refrigerator overnight before reheating.

Low FODMAP Chicken Cacciatore Nutrition Facts

Serving Size: 1 serving (approx. 1 chicken thigh with sauce)

Calories: 320 kcal
Total Fat: 16g
Saturated Fat: 4g
Cholesterol: 95mg
Sodium: 450mg
Total Carbohydrate: 12g
Dietary Fiber: 3g
Sugars: 6g
Protein: 28g

Frequently Asked Questions

Can I use chicken breast instead of thighs? Yes, you can use chicken breast. However, chicken breast dries out faster than thighs. You should reduce the simmering time to about 15-20 minutes to keep the meat juicy.
Is red wine low FODMAP? Yes, one serving of dry red wine (about 5 ounces) is considered low FODMAP. Since this recipe uses ½ cup distributed across four servings, it is generally safe for most people on this diet.
Can I use fresh tomatoes instead of canned? Yes, you can use about 1 ½ cups of chopped fresh tomatoes. You may need to add a splash of water or chicken broth if the sauce looks too dry while simmering.

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