Eating with IBS can feel like a puzzle.
You want meals that are simple, safe, and won’t leave you bloated or in pain.
This low FODMAP grilled chicken bowl gives you exactly that.
Easy to prep.
High in protein.
Gut-friendly.
Great for Post Workout
You start with chicken breasts.
You skip garlic and onions.
Instead, you use garlic-infused olive oil.
The flavor stays strong.
Your gut stays calm.
Rice gives you carbs your gut can handle.
Fresh spinach brings nutrients without triggering symptoms.
Lemon juice adds brightness without causing discomfort.
The full meal comes together in 30 minutes.
Simple food.
Balanced plate.
Comfortable digestion.
If you’re starting out with meal prep, you can find more recipes in our full Low FODMAP Fitness Fuel Recipes.
They’re built for your gut and your energy.
Why You’ll Love It
- Ready in 30 minutes
- High protein, IBS-safe
- Clean, simple ingredients
- No complicated prep
- Great for meal prep
- Perfect after workouts or for balanced dinners
Backed by Science
Portion size matters.
The Monash University FODMAP experts confirm that garlic-infused oils are safe because the FODMAPs don’t transfer to the oil (source).
That’s how you keep flavor without triggering your symptoms.
Build Your Low FODMAP Pantry
Stocking your kitchen makes meal prep easier.
Here’s a full guide to help:
Top 10 Low FODMAP Pantry Staples
You don’t need complicated diets.
You need meals that work for your gut.
This grilled chicken bowl does.
Grilled Chicken with Rice and Spinach
Equipment
- Grill pan or outdoor grill
- Medium saucepan
- Tongs
- Cutting board
- Knife
Ingredients
- 2 boneless skinless chicken breasts
- 1 tablespoon garlic-infused olive oil low FODMAP
- 1 cup uncooked white rice low FODMAP friendly
- 2 cups baby spinach
- ½ teaspoon salt
- ½ teaspoon black pepper
- ½ teaspoon smoked paprika optional for flavor
- 1 tablespoon lemon juice
Instructions
- Brush chicken breasts with garlic-infused olive oil. Sprinkle salt, pepper, and smoked paprika. Let sit for 10 minutes.
- Rinse rice. In a saucepan, cook with 2 cups of water until tender.
- Heat grill pan over medium heat. Grill chicken for 6–7 minutes per side until fully cooked. Juices should run clear.
- Let chicken rest for 3–5 minutes, then slice into strips.
- Place rice in bowls, top with sliced chicken, add fresh spinach on the side. Drizzle with lemon juice.
Notes
🔶 Nutrition Table (per serving)
| Nutrient | Amount | % Daily Value (approx) |
|---|---|---|
| Calories | 420 kcal | 21% |
| Protein | 35 g | 70% |
| Carbs | 35 g | 12% |
| Fiber | 2 g | 7% |
| Sugar | 1 g | 2% |
| Fat | 15 g | 23% |
| Saturated Fat | 2 g | 10% |
| Sodium | 400 mg | 17% |
| Calcium | — | 6% |
| Potassium | — | 10% |
| Iron | — | 12% |
🔶 Nutrition Highlights
- High Protein (70% Daily Value): Supports muscle repair and fullness.
- Low Sugar: Keeps blood sugar balanced and gut happy.
- Balanced Carbs: Easy energy for IBS-friendly meals.
- Healthy Fats: Supports digestion and absorption.
- Low Fiber: Gentle for sensitive stomachs.
- Sodium Controlled: Gut and heart-friendly seasoning.
📌Important Notes:
- Use only garlic-infused oil (no garlic pieces) to stay low FODMAP.
- Spinach is naturally low FODMAP when fresh.
- You may substitute white rice with brown rice if well-tolerated.