Creamy, bubbling, golden-topped pasta bakes are the kind of comfort food that can feel completely off-limits when you're managing a sensitive gut — but this version is engineered to work. Garlic-infused oil delivers all that deep, savory flavor without the fructans that come with actual garlic cloves, and using only the green tops of scallions keeps the allium notes bright and fully compliant. Gluten free spaghetti stands in seamlessly for traditional pasta, and the sauce comes together with a gluten free flour roux, chicken broth, lactose-free milk, and a generous pour of dry white wine that adds real depth. Aged Parmesan is naturally low in lactose, so it melts into the sauce and crowns the breadcrumb topping without any digestive worry. Seared chicken breast gets folded in with the coated noodles before everything goes into a 9x13 baking dish and bakes until the edges are bubbling and the top is irresistibly crisp. It serves six, making it a genuinely practical weeknight dinner or a dish you can bring to a gathering without having to explain a single substitution. A scatter of fresh parsley at the end keeps it looking as good as it tastes.
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The green parts of scallions are low in FODMAPs. Avoid the white bulb which is higher in FODMAPs.
Preheat the oven to 375°F (190°C). Bring a large pot of salted water to a boil. Cook the gluten free spaghetti for 2 minutes less than the package directions indicate — it should be slightly underdone, as it will finish cooking in the oven. Drain in a colander and set aside.
Pat the chicken breasts dry and season all over with 1/2 tsp salt and 1/4 tsp black pepper. Heat 1 tbsp olive oil in a large oven-safe skillet over medium-high heat until shimmering. Add the chicken and sear, undisturbed, for 5 minutes per side until golden brown on the outside and the internal temperature reaches 165°F (74°C) on an instant-read thermometer. Transfer to a cutting board and let rest for 5 minutes, then cut into 3/4-inch chunks.
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