Low FODMAP Chicken Pesto Pasta Recipe

This vibrant, herbaceous low fodmap chicken pesto pasta is made with tender seared chicken, fresh basil, and savory garlic-infused oil, ready in just 30 minutes. The dish comes alive the moment you toss the hot, al dente noodles with the bright green sauce, releasing an incredible aroma that rivals any Italian restaurant. I make this whenever I crave comfort food that feels indulgent but stays gentle on the stomach.

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The Secret To Getting It Right

For the longest time, I thought avoiding garlic meant giving up real pesto, but I learned that the magic lies in garlic-infused olive oil. Unlike raw garlic cloves, which contain water-soluble FODMAPs, the infused oil captures the essence and aroma of garlic without the digestive triggers. It completely transformed this dish from a bland herb pasta into something that tastes authentically Italian.

Another lesson I learned the hard way is to never cook the pesto directly in the pan with high heat. Fresh basil turns bitter and loses its vibrant color when scorched, so I always toss the sauce with the pasta off the heat, using just a splash of starchy pasta water to create a creamy emulsion.

Low FODMAP Chicken Pesto Pasta Ingredients

For the Pesto:

• 2 cups fresh basil leaves, packed
• 1/3 cup pine nuts (toasted lightly for extra flavor)
• 1/2 cup grated Parmesan cheese
• 1/2 cup garlic-infused olive oil
• 1 tablespoon fresh lemon juice
• 1/4 teaspoon salt (plus more to taste)

For the Pasta & Chicken:

• 12 oz gluten-free pasta (penne or fusilli work best)
• 1 lb boneless, skinless chicken breasts, cut into bite-sized cubes
• 1 tablespoon olive oil (for cooking chicken)
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/2 cup cherry tomatoes, halved (optional, keep portion small)

How To Make Low FODMAP Chicken Pesto Pasta

1. Cook the Pasta: Bring a large pot of salted water to a boil and cook the gluten-free pasta according to package directions until al dente. Reserve about 1/2 cup of the starchy cooking water before draining, then set the pasta aside.
2. Blitz the Pesto: While the water boils, combine the fresh basil, pine nuts, Parmesan, garlic-infused oil, lemon juice, and salt in a food processor. Pulse until smooth and creamy, scraping down the sides as needed.
3. Sear the Chicken: Heat the regular olive oil in a large skillet over medium-high heat. Add the cubed chicken, salt, and pepper, and cook for 6-8 minutes, stirring occasionally until the chicken is golden brown and cooked through.
4. Combine and Serve: Reduce the heat to low and add the drained pasta and cherry tomatoes (if using) to the skillet with the chicken. Pour in the pesto and a splash of the reserved pasta water. Toss everything gently until the sauce coats the noodles evenly and looks glossy.

Recipe Tips

• Watch the pasta timing: Gluten-free pasta can go from perfect to mushy in less than a minute, so start tasting it 2 minutes before the package instructions say it’s done.
• Toast the nuts: Briefly heating the pine nuts in a dry pan for 2-3 minutes before blending adds a deep, nutty richness that compensates for the lack of strong raw garlic.
• Room temperature sauce: If you make the pesto ahead of time, let it come to room temperature before tossing; cold oil can clump up instead of coating the hot pasta smoothly.

What To Serve With Chicken Pesto Pasta

A crisp green salad with a simple lemon vinaigrette is the perfect side to cut through the richness of the pine nuts and cheese. You could also serve this with roasted green beans or zucchini rounds, which add texture and are generally well-tolerated in appropriate servings.

How To Store

Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Gluten-free pasta tends to harden when cold, so reheat it gently with a splash of water to loosen the sauce. I don’t recommend freezing the assembled dish, but you can freeze the pesto separately in an ice cube tray.

FAQs

• Is store-bought pesto low FODMAP?
  Rarely. Most commercial brands use cashew nuts and garlic powder, both of which are high FODMAP ingredients, so making it from scratch is the safest option.
• Is Parmesan cheese dairy-free?
  No, but it is very low in lactose. Most people with lactose intolerance can tolerate hard, aged cheeses like Parmesan without issues.
• Can I use walnuts instead of pine nuts?
  Yes, walnuts are a great low FODMAP substitute and are often more affordable than pine nuts, though they have a slightly more bitter, earthy flavor.

Nutrition

• Calories: 580
• Total Fat: 32g
• Saturated Fat: 6g
• Cholesterol: 85mg
• Sodium: 640mg
• Total Carbohydrate: 45g
• Protein: 35g