When your muscles need fuel and your gut needs a break, this low FODMAP chicken bowl does both. Designed to help you recover post-workout, it’s a warm and comforting mix of juicy grilled chicken, sweet roasted butternut squash and leafy greens that pack a powerful anti-inflammatory punch. The tahini dressing lends a creamy, nutty finish but won’t cause any IBS flareups — because no one wants to be bloated post-workout.
Why you’ll love this bowl:
- ✅ Lean meat for muscle repair
- ✅ Butternut squash for slower-digesting carbs and vitamin A
- ✅ Always tahini dressing for some anti-inflammatory fats and flavor
- ✅IBS-friendly – No high-FODMAP triggers
- ✅ Ready in under 30 minutes
Wondering what else you should be eating around your workouts? Check out some more Low FODMAP Fitness Fuel recipes for inspiration.
And if you’re not sure whether tahini is safe, Monash University — the gold standard in FODMAP research — confirms tahini is low FODMAP at 1 tablespoon.
Enter this low FODMAP chicken bowl, one of those comforting, go-to meals that brings both balance and nourishment to your plate — no flare-ups, no fuss.
Low FODMAP Chicken, Squash & Greens Bowl (Post-Workout)
Equipment
- Grill pan or outdoor grill
- Baking sheet
- Mixing bowls
- Knife and cutting board
Ingredients
Protein & Vegetables
- 2 boneless skinless chicken breasts
- 1 cup diced butternut squash
- 2 cups mixed greens spinach, arugula, or kale
- ½ avocado sliced
Dressing
- 2 tbsp tahini
- 1 tbsp lemon juice fresh
- 1 tbsp garlic-infused olive oil FODMAP-friendly, no garlic pieces
- 1 tsp maple syrup
- 2-3 tbsp warm water to thin
- Pinch of sea salt
Seasonings
- ½ tsp paprika
- ½ tsp dried thyme
- Salt & pepper to taste
- 1 tsp olive oil for grilling
Instructions
Marinate Chicken:
- Rub chicken breasts with olive oil, paprika, thyme, salt, and pepper. Set aside for 5 minutes.
Roast Squash:
- Preheat oven to 400°F (200°C). Toss diced butternut squash with a bit of olive oil and roast for 20 minutes or until tender and caramelized.
Grill Chicken:
- Grill the chicken breasts on a hot grill pan or BBQ for about 5–6 minutes per side, or until internal temperature reaches 165°F (74°C). Let rest for 2 minutes before slicing.
Make Dressing:
- In a small bowl, whisk tahini, lemon juice, garlic-infused oil, maple syrup, and water until smooth and pourable. Add salt to taste.
Assemble Bowl:
- Divide mixed greens between two bowls. Top with roasted squash, sliced grilled chicken, avocado, and drizzle with tahini dressing.
Notes
🔹Full Nutrition Table (per serving)
| Nutrient | Amount | % Daily Value* |
|---|---|---|
| Calories | 485 kcal | 24% |
| Protein | 36 g | 72% |
| Carbohydrates | 24 g | 8% |
| Dietary Fiber | 6 g | 21% |
| Total Fat | 28 g | 36% |
| Saturated Fat | 4 g | 20% |
| Sodium | 320 mg | 13% |
| Potassium | 910 mg | 26% |
| Vitamin A | 180% DV | |
| Vitamin C | 35% DV | |
| Iron | 18% DV | |
| Omega-3 | 0.9 g |
🔹 Important Notes
- Ensure the garlic-infused oil is made without actual garlic pieces to remain low FODMAP.
- You can swap avocado for a few pumpkin seeds if needed during elimination phase.
- Butternut squash is low FODMAP in portions under ⅓ cup (this recipe uses safe amounts per serving).