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Home » Recipes » Pasta » Low FODMAP Chicken Alfredo

Low FODMAP Chicken Alfredo

October 17, 2020 By Joana Oliveira

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A plate with fettuccine alfredo with chicken and a skilled with pasta

This Low FODMAP Chicken Alfredo is made with fettuccine, authentic alfredo sauce and perfectly seasoned grilled chicken. A 4-ingredient, super easy recipe without cream.

Half of the plate with chicken slices and half with fettuccine alfredo

For this Low FODMAP Chicken Alfredo recipe you’ll need 4 basic ingredients: chicken, fettuccine, butter and an abundance of flavorful parmesan. The rest of the ingredients are olive oil, herbs and spices for seasoning.

Parmesan cheese is low FODMAP!

Even if it hasn’t been tested yet, parmesan cheese contains less than 1 gram of lactose per serving total carbs, therefore is low FODMAP. Recommended serving size will probably be 1.4oz | 40 grams, like the majority of low FODMAP cheeses. For this recipe I strongly advise you to buy a piece of the authentic Parmigiano-Reggiano cheese. Believe me it’s worth the money and the effort of grating a big quantity of cheese while the pasta is cooking. This is actually the most difficult part the recipe!

The authentic Alfredo Sauce

Inspiration for the sauce came from pasta al burro e parmigiano (pasta with butter and parmesan), an Italian pasta dish of fettuccine tossed with butter and parmesan cheese. As the cheese melts, it emulsifies the butter and pasta cooking water to form a smooth and rich sauce coating the pasta. And because the parmesan thickens the sauce, no need for cream, flour or eggs! This smooth, silky and rich pasta sauce, will leave everyone wanting pasta alfredo for dinner on repeat!

What’s in the chicken?

The secret for the juiciest and most tender chicken is a quick marinade of paprika, olive oil and herbs in a ziplock bag. Maximum flavor with minimum effort, except some light punching!  Punching?! A simple trick that will make your white meat even more tender.

A fork rolling the fettuccine on a plate

This Low FODMAP Chicken Alfredo combines a smooth, cheesy pasta sauce with tender slices of lean protein. It’s perfect for a weeknight family dinner as it’s filling without being too heavy. And, of course, delicious!!

Craving for more comforting family dinner recipes? Check out my Tuna Noodle Casserole and my Chicken Turmeric Rice.

A fork rolling the fettuccine on a plate
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4.70 from 13 votes

Low FODMAP Chicken Alfredo

Low FODMAP Chicken Alfredo made with fettuccine, authentic alfredo sauce and perfectly seasoned grilled chicken. A 4-ingredient, super easy recipe without cream.
Prep Time10 minutes mins
Cook Time15 minutes mins
Total Time25 minutes mins
Course: Dinner
Cuisine: Low Fodmap
Keyword: alfredo, chicken, fettuccini, pasta
Servings: 3 people
Author: My Gut Feeling

Ingredients

  • 0.5 lb | 225g gluten free fettuccine pasta or linguine
  • 1 tbsp salt
  • 3 tbsp | 2 oz | 60g unsalted butter
  • 3.5 oz | 100g parmigiano-reggiano cheese grated
  • 1/2 cup | 4oz | 120ml pasta cooking water

For the chicken

  • 12 oz | 340g boneless skinless chicken breast halves
  • 1 tbsp olive oil
  • 1 tsp kosher salt
  • 1 tsp paprika
  • 1/2 tsp dry oregano
  • 1/2 tsp dry basil

Instructions

For the chicken

  • Add olive oil, dry herbs, salt and paprika into a ziplock bag. Seal the bag and shake until mixed. Add the chicken breasts, seal, and massage so the chicken breasts are covered in the marinade. Give it some gentle punches to reduce the size of the chicken breast and for the juices to penetrate the meat. Set aside for 10-15 minutes on the counter while you prep the rest of the recipe.
  • Cook over medium heat in a stainless steel pan, for 5-7 minutes on each side, pressing gently with a fork every 2 minutes.

For the alfredo pasta

  • Bring a large pot of salted water to a boil. Add pasta and cook according to package instructions. Reserve 1/2 cup of the pasta cooking water, then drain pasta.
  • Use the big holes of the grater to grate the parmesan. Set aside.
  • Put the pasta water in a big skillet on low heat and melt in the butter, stirring every now and then.
  • When butter is melted, mix in the cooked pasta with tongs.
  • Cover pasta with the grated cheese and mix well until silky creamy.
  • Serve with the grilled chicken and top with more parmesan.
Tried this recipe?Mention @mygutfeelingblog or tag #mygutfeeling!

Filed Under: Dinner, Pasta, Popular Recipes

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Reader Interactions

Comments

  1. Bri

    February 10, 2022 at 4:48 am

    5 stars
    This was so yummy and so satisfying! I LOVED the chicken. The parmesan formed clumps while I was incorporating it into the fettuccine… but I made it work, Perhaps I did something incorrectly while making the sauce.
    Will be making this again :).

    Reply
    • Joana

      February 10, 2022 at 11:21 am

      Hi Bri! So happy to hear you enjoyed the recipe! I would say you can add more hot pasta cooking water until you get a smooth and silky texture. Hope this tip helps!

      Reply
    • Ash

      October 12, 2023 at 1:18 am

      5 stars
      Perfection in a recipe! We LOVED this, my husband and I. I doubled the recipe so we could eat it over 3 nights. It is perfect! I used garlic and shallot infused oil for the chicken. The sauce is delicate and delicious. Paired it with a salad for some low fodmap veggies.
      THANK YOU for posting this! I’m so grateful to find actually delicious low fodmap recipes!!

      Reply
      • Joana Oliveira

        May 29, 2024 at 4:38 pm

        Thank you for your comment and so glad you’ve both enjoyed the recipe! Xo, Joana

        Reply

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Hello and welcome to My Gut Feeling! My name is Joana and I follow the low FODMAP diet. Here you can find low FODMAP recipes and tips. Hope you enjoy!


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