top of page

Chicken Carbonara (Low FODMAP & Low Food Chemical Options)

Serves 4 Gluten Free

Lactose Free Low Food Chemical & Low FODMAP Options Available


Ingredients: Drizzle of Rice Bran or Canola Oil 1 chicken fillet (cut into small 2-3cm pieces) 250g (small tub) pre-cut mushrooms ½ red cabbage 300ml light lactose free cream 3 cups or 250g uncooked gluten free spiral rice 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 or replace with canned champignons. Although red cabbage is medium in FODMAPs at 1½ 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 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 or replace them with green beans. This will still be low FODMAP and low in food chemicals.

  4. If you are not sensitive to food chemicals, you can also use olive oil if you prefer.


If you’re FINALLY ready to ditch the diet confusion and find relief from your IBS, CLICK HERE to watch my FREE Masterclass to discover my proven 3 phase roadmap and the surprisingly simple steps you can take to start reclaiming your life from IBS in as little as 2 weeks.



bottom of page