This Low FODMAP Chicken Fettuccine Alfredo recipe is reduced fat and gluten-free. An excellent dinner for those with IBS!
The first thing I learned while writing this post is how to spell fettuccine: with two t’s and two c’s! You learn something new every day. And hopefully I won’t forget it. Spelling is not my strongest suit, and maybe part of the reason I studied engineering in college. Well, bad spelling aside, I think I hit the ball out of the park on this Low FODMAP Chicken Fettuccine Alfredo recipe! It has become one of our favorite dinners.
The great thing about this recipe is that is it low-FODMAP. In addition, it’s also reduced fat. Alfredo sauces are usually loaded with butter, heavy cream, and cheese. In this recipe, I used my method of combining gluten-free flour with lactose-free milk to replace the heavy cream. I usually make this sauce with 1% milk. However, skim, 2% or whole milk would work fine too! I added a touch of butter for flavor and just enough cheese to make it rich. This dish is very indulgent and creamy even though the fat has been greatly reduced. I love to serve this dish with a side of steamed broccoli florets. You could even stir the broccoli into the sauce if desired!
Try these other low-FODMAP Italian pasta recipes from my collection:
Low FODMAP Chicken Fettuccine Alfredo
Ingredients
- 8 oz. gluten-free fettuccine pasta
- 1 – 1 1/2 lbs. chicken breast tenders
- 1/2 teaspoon salt
- 1/4 teaspoon fresh ground black pepper
- 1 tablespoon olive oil
- 1 tablespoon unsalted butter
- 1 tablespoon FODY Garlic-Infused Oil* (see note below)
- 1/2 cup water
- 1 teaspoon FODY Chicken Soup Base** (see note below)
- 2 tablespoons gluten-free all-purpose flour
- 1 cup lactose-free milk (can use skim, 1%, 2%, or whole)
- 3/4 cup shredded Parmesan cheese
- 1/4 cup fresh chopped parsley
Instructions
- Bring a large pot of lightly salted water to a boil. Add fettuccine and cook according to package directions. Rinse and drain.
- While pasta is cooking, season the chicken tenders with the salt and pepper. Heat the olive oil over medium-high heat in a large non-stick skillet. Add the chicken tenders and cook until browned, about 3 to 4 minutes a side. Remove chicken from skillet and cover to keep warm.
- In a large saucepan, melt the butter and garlic-infused oil together over medium-low heat. Stir in the water and chicken soup base. In a small bowl or glass measuring cup, add the gluten-free flour into the milk, whisking until there are no lumps. Slowly add to the butter mixture while stirring. Continue to cook over medium-low heat and stir constantly until sauce is thick and bubbly. Add the Parmesan cheese and stir until melted and smooth.
- Add the drained and rinsed fettuccine to the alfredo sauce and toss to coat. Continue to cook until pasta is heated through.
- Divide the fettuccine alfredo evenly between four plates and serve with the chicken on top and sprinkled with the parsley.
Notes
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Just made this recipe and it was amazing! I used the Vegetable Soup Base by Fody Foods instead of the chicken one and am really happy with he result. Thank you so much for posting recipes, it's not easy having such a restrictive diet and this helps so much!
Isabellr xo
Can a person make a large batch of the Alfredo sauce and freeze it?
I’m not sure, I haven’t tried freezing this recipe.
So glad you liked the recipe! Thanks for the comment.
Thank you X a million!! As someone that has IBS, I think we can all agree that we’re practically allergic to life.. i.e. anything rich and delicious. I have been on the hunt for a good IBS fettuccini alfredo recipe because I just really felt that it was missing in my life. Amid my search this blog graces my presence. Rich. Creamy. Tastes like you’re intestines are about to murder you. Need I say more?
Highly recommend for any fellow low-fodmappers! Side note- I added a decent amount of salt and pepper to the alfredo. Maybe its a personal preference but to me it tasted a little too floury.
Thank you for the comment. So glad you liked it!
Hi I’m excited to try this recipe but i was wondering if you knew a serving size for someone that is going thru elimination phase of the fodmap diet
All of my recipes have the number of servings listed on the recipe card. There are 4 servings in this recipe, so 1/4 of the recipe is one serving.
I realized last second I didn’t have any parmesan, so I used mozzarella. I also didnt have any chicken soup base or stock handy so I made the sauce in the pan I had used to cook the chicken. Still turned out amazing!!!
I made this last night and it was very tasty!! Thanks for sharing.
This was sooo good!!!!! I used almond milk instead and it tastes amazing!!!
Glad you liked it and that the almond milk worked!
I don’t make much from scratch because I’m slow at prep cooking, but they only have red low FODMAP pasta sauce in the stores. I was craving white sauce, so I tried your recipe with one little tweak.. add another hard cheese in for additional flavor. I decided on extra sharp aged white cheddar. It was so delicious! But, salt was definitely needed as the finale, it really made all the flavors pop after I added some to the top of my dish.
Made this for supper, and it really hit where I needed it! I made it with almond milk (because that’s what I had) and it tasted great. Had the sesame chicken yesterday and it was as delicious. I’m so thankful!
Thank you so much for posting these fabulous flavorful recipes! I just made the fettuccine and it was wonderful.
What if I do t have lowfody Infused anything please hopefully there a sulution
See the notes at the bottom of the recipe.
This looks delicious!