Low FODMAP Pesto Chicken Pasta

Total time40 min

Prep time15 min

Cook time25 min

Creamy, herby, and deeply satisfying, this pasta dish delivers everything you want from a classic pesto dinner without any of the gut-unfriendly ingredients that usually make it off-limits. The pesto gets its garlicky depth from infused oil rather than raw garlic cloves — a simple but essential swap that keeps the flavor bold while staying within compliant territory. Gluten-free corn and rice pasta stands in for traditional wheat pasta, and when portioned correctly it works beautifully as the base for this saucy, vibrant dish. Juicy seared chicken breasts add serious protein, and a handful of cherry tomatoes — kept to a quarter cup per serving — bring just enough brightness without pushing into high-FODMAP range. The reserved pasta water trick is the secret to a pesto sauce that clings rather than clumps, giving every bite that silky, restaurant-quality finish. It serves four, so it's a great option for a weeknight family dinner or meal prep that actually tastes good reheated. Fresh basil and a little extra Parmesan on top make it feel like something special, even on a Tuesday.

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Ingredients

4 servings

For the pasta

12 oz gluten free pasta (penne or fusilli)
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1 tsp salt

For the pesto

2 cups fresh basil leaves, loosely packed
¼ cup pine nuts
½ cup finely grated parmesan cheese
3 tbsp garlic-infused oil
2 tbsp extra-virgin olive oil
2 tbsp fresh lemon juice
¼ tsp salt
¼ tsp black pepper

For the chicken

1 ½ lb boneless, skinless chicken breasts
1 tbsp garlic-infused oil
½ tsp salt
¼ tsp black pepper
1 cup cherry tomatoes, halved
Ingredient note
A serving of up to about 5 cherry tomatoes is low in FODMAPs. This recipe contains only about 1/4 cup of cherry tomato per serving, making it likely Low FODMAP. If you prefer to always avoid cherry tomato, please tap it and change its rating to Red.
¼ cup reserved pasta cooking water

For serving

2 tbsp fresh basil leaves, torn (optional)
2 tbsp finely grated parmesan cheese (optional)

Instructions

1
Bring a large pot of well-salted water to a boil. Add the gluten free pasta and cook according to package directions until tender with a slight resistance at the center, about 8–10 minutes. Before draining, scoop out 1/4 cup of the starchy cooking water and set it aside. Drain the pasta in a colander and set aside.
2
While the water heats, toast the pine nuts in a dry 12-inch skillet over medium heat, stirring frequently, until golden and fragrant, about 3–4 minutes. Transfer to the food processor immediately and let the skillet cool slightly.

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