Balsamic Vinaigrette Chicken and Pasta

Prior to my PI-IBS diagnosis and low-FODMAP journey, I was quite the foodie. I loved trying new things, experimenting with cultural flavors, and enjoying tried-and-true favorites from my own family’s kitchen as well the kitchens of local restaurants.

Many of those dishes are basically impossible for me now that I’m low-FODMAP dieting, but I was considering one of my former favorites one evening and thought, “Hey! I bet I could low-FOD that!”

And I did! I liked my low-FODMAP take on this Balsamic Vinaigrette Chicken and Pasta so much that I thought I’d share with you. This recipe will make a meal-sized portion for two adults, so you can double it accordingly if needed.

Utensils/appliances you’ll need for this meal:

  • One medium/large nonstick baking sheet
  • Cooking spray (if your baking sheet isn’t nonstick)
  • A medium-sized pot
  • A medium-sized mixing bowl and a small mixing bowl
  • A whisk
  • These measuring cups
  • Measuring spoons
  • An oven!

The Chicken

Ingredients you’ll need:

  • 1 package of fresh boneless, skinless chicken breast tenders (typically six-eight tenders in a package)
  • Sprinkle of salt
  • Sprinkle of ground black pepper


  • Before beginning your meal prep, preheat the oven to 425 degrees.
  • Place the tenders on the nonstick baking sheet and sprinkle them with salt and pepper.
  • Put the tenders in the oven for 18-20 minutes, until the juices run clear when pierced.
  • Seriously. That’s it.

The Pasta

After your tenders are in the oven, get your pasta cooking.

Ingredients you’ll need:

  • One package of gluten-free penne pasta
  • A medium-size pot filled half-full with water


  • Bring your water to a boil, and then cook the pasta according to the package’s directions.
  • Again…yes, that’s it.

The Balsamic Vinaigrette Dressing

While your tenders and pasta are cooking, whip up the dressing.

Ingredients you’ll need:

  • 1/4 cup balsamic vinegar
  • 2 tablespoons orange juice
  • 1 teaspoon orange zest
  • 1 teaspoon Dijon mustard
  • 2/3 cup extra virgin olive oil
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground black pepper


  • Place all ingredients into your small mixing bowl and whisk them together.
  • I’m really not joking. It’s this easy.

The Plating

Once your chicken is out of the oven, your pasta is cooked, and your dressing is prepared, you’re ready to plate this tasty dish!

Ingredients you’ll need:

  • One package of organic baby spinach
  • One package of crumbled Feta cheese


  • Shred your cooked chicken tenders into bite-size pieces. Put them, as well as the pasta, into a medium-sized mixing bowl and then top with the dressing. Stir the ingredients until the chicken and pasta are well coated, and then place the bowl to the side while you prepare the plate.
  • Place a bed of spinach on each plate.
  • Put half of the chicken-pasta-dressing mix on each plate.
  • Top with Feta cheese crumbles.

And there you have it! A delish, unique meal, low-FODMAP style. If you’d like to have leftovers the next night, this recipe does well…just double-up on the chicken the first night, heat up another round of pasta on leftover night (gluten-free pasta can get a bit crunchy if left in the refrigerator), and combine the ingredients in the same way.

**Like what you’ve read so far? Follow and share IBS Takes Guts for more recipes and tips for living well on the low-FODMAP diet!**

4 Replies to “Balsamic Vinaigrette Chicken and Pasta”

  1. Hey! So i struggle with IBS too, and I find that dairy really kills me. I had to cut it all out and slowly add it back in. So far I found that butter, parmesean, provolone and yellow cheddar don’t bother me. Is this the same for you, and if so, is feta one of the cheeses that doesn’t bother you?


    1. Hi! I’d be glad to help. Yes, certain cheeses that are low in lactose/lactose-free are ok to eat (in moderation…no more than 1/4 cup a day total to keep it low-FODMAP). Most of the hard cheeses, like the ones you mentioned and Feta, typically do ok. It really depends on the person for individual triggers, though. For example, my husband can handle a bit more lactose than the daily FODMAP limits while I absolutely cannot. We think this may go back to my childhood…I had a dairy allergy as a kid. Hopefully this helps!

      Liked by 1 person

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