Chicken Carbonara (Low FODMAP Option)

Serves 4 Lactose Free & Gluten Free Low Natural Food Chemical & Low FODMAP Options Available


Ingredients: Drizzle of Rice Bran or Canola Oil 1 x Chicken Fillet (cut into small 2-3cm pieces) 250g (small tub) Pre-cut Mushrooms ½ Red Cabbage 300ml Light Lactose Free Cream (I used 1 x tub of Zymil Light Thickened Cream) 3 cups or 250g Uncooked Gluten Free Spiral Pasta


  1. Drizzle oil in large fry pan and place chicken and cook on medium heat until browned.

  2. While chicken is browning put water in a pot and bring to the boil. Once boiled add pasta and cook until al dente.

  3. Add vegetables to fry pan with chicken and cook until soft.

  4. Add cream to chicken and vegetables and cook on a low heat. Make sure your stir frequently as you do not want to overcook the cream. Cook until cream is a thick consistency, this usually takes around 7-10 minutes.

  5. Drain pasta and add to fry pan.

  6. Stir pasta through chicken, vegetable and cream sauce until well combined.

  7. Serve and enjoy!


  1. To make this recipe low FODMAP, simply remove the mushrooms. Although red cabbage is medium in FODMAPs at 1.5 cups, each serve of this meal has less than ¾ cup of red cabbage, which is low FODMAP serve.

  2. To make this recipe low in natural food chemicals, simply remove the mushrooms as these are high in glutamate.

  3. If you are removing the mushrooms you can simply increase the amount of red cabbage in this recipe by 1 cup to substitute. This will still be low FODMAP and low in natural food chemicals.

  4. If you are not sensitive to natural food chemicals, you can also use Olive Oil if you prefer. I used rice bran oil and I am sensitive to natural food chemicals. As I included mushrooms in this recipe, I didn’t want to risk exceeding my tolerance threshold by also including olive oil.


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