Roast chicken breast, herbed quinoa, and a quick pan of wilted spinach make a plate that's satisfying without being heavy. The seasoning stays simple: lemon zest, thyme, and a touch of olive oil, nothing fried or creamy to slow things down. Spinach in moderate portions is naturally low-FODMAP, and quinoa cooks up light and fluffy in under 20 minutes.
Ingredients
- 2 chicken breasts
- 2 tbsp olive oil, divided
- 1 tsp fresh thyme leaves
- 1 lemon, zested and juiced
- 3/4 cup quinoa, rinsed
- 1 1/2 cups low-FODMAP chicken broth (no onion or garlic)
- 4 cups baby spinach
- Salt and pepper to taste
Instructions
- Preheat oven to 400°F (200°C). Rub chicken breasts with 1 tbsp olive oil, thyme, lemon zest, salt, and pepper.
- Roast for 20-25 minutes until internal temperature reaches 165°F (74°C).
- Meanwhile, combine quinoa and broth in a saucepan. Bring to a boil, reduce heat, cover, and simmer 15 minutes until liquid is absorbed. Fluff and stir in lemon juice.
- Heat remaining olive oil in a skillet over medium heat. Add spinach and cook, stirring, for 1-2 minutes until just wilted.
- Slice chicken and serve over quinoa with wilted spinach on the side.
Nutrition Facts (per serving)
| Calories | 410 |
| Total fat | 14g |
| Total carbohydrates | 28g |
| Dietary fiber | 4g |
| Protein | 39g |
| Sodium | 380mg |
Why This Is Good for Your Gut
Quinoa is a low-FODMAP grain that provides complete protein and gentle fiber without the fructans found in wheat. Spinach in a standard side portion falls below the FODMAP threshold for its fructan content, and cooking it briefly makes it even easier to digest. Skipping garlic and onion in the seasoning in favor of lemon and thyme keeps this dish calm on a reactive gut while still delivering real flavor.
A dinner that feels like a proper meal, not a concession to a sensitive stomach. Craving something similarly gentle? Try our grilled chicken and fennel skewers.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.
