Don’t let the title fool you, though, Low FODMAP Grilled Chicken Bowl isn’t just for people with IBS, although it was designed to be a low FODMAP recipe! It’s also just a darn healthy Happy Gut meal in general. This bowl is topped with juicy grilled chicken breast, fluffy quinoa, and a rainbow of low FODMAP veggies like zucchini, carrot, and baby spinach. It’s light but filling, protein-packed, and rich in gut-friendly fiber.
Great to take on the go, this keeps well in the fridge and is perfect for meal prep to pack for lunch at work or grab after a workout. For an added kick that won’t disturb your belly, drizzle your salad with a low FODMAP dressing even if it’s garlic-infused olive oil and a hit of lemon juice.
✅ Why it’s IBS-friendly:
- Grilled chicken = lean protein without any bothersome triggers
- Quinoa – a low FODMAP source of gut-friendly magnesium and fiber
- Personalize with Monash-sanctioned vegetables
- Easy and fast to digest, easy and fast to prepare and delicious.
Want to be certain your ingredients remain safe for your gut? Always cross-check portion sizes with the Monash University FODMAP App.
This bowl is evidence that eating for IBS can be delicious, not a boring or a blank experience – just smart, simple and really tasty.
Low FODMAP Grilled Chicken & Quinoa Bowl
Equipment
- Grill pan or skillet
- Medium saucepan (for quinoa)
- Knife & chopping board
- Mixing bowl
- Measuring cups/spoons
- Airtight meal prep container (for storing)
Ingredients
Main Bowl Ingredients:
- 1 small boneless skinless chicken breast about 120g
- ½ cup cooked quinoa
- ¼ cup shredded carrots
- ¼ cup diced cucumber
- 2 tbsp chopped red bell pepper FODMAP-friendly portion
- 1 tbsp chopped parsley optional
Dressing Ingredients:
- 1 tbsp olive oil
- 1 tbsp fresh lemon juice
- ½ tsp Dijon mustard
- Salt & pepper to taste
Instructions
Cook Quinoa:
- Rinse and cook quinoa according to package instructions. Let it cool.
Prep Chicken:
- Season chicken breast with salt, pepper, and a splash of lemon juice.
Grill Chicken:
- Heat grill pan and cook chicken 5–7 minutes per side until golden and cooked through. Let rest, then slice.
Mix Dressing:
- In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, salt, and pepper.
Assemble Bowl:
- Add cooked quinoa, chopped veggies, and sliced chicken to a bowl or container.
Drizzle & Serve:
- Top with lemon vinaigrette and fresh parsley if desired. Serve warm or chilled.
Notes
📊 Nutrition Table
| Nutrient | Amount | Key Benefits |
|---|---|---|
| Protein | 32g | Muscle repair, satiety |
| Carbohydrates | 28g | Energy support |
| Fiber | 5g | Gut-friendly |
| Total Fat | 20g | Healthy fats, satiety |
| Saturated Fat | 3g | – |
| Sodium | 300mg | Flavor balance |
| Iron | 2mg | Oxygen support |
| Potassium | 450mg | Electrolyte balance |
📝 Important Notes:
- Quinoa can be made in bulk and stored for 3–4 days.
- Chicken can be swapped with tofu or turkey.
- Keeps well for up to 3 days in the fridge.
- Always cool fully before storing to avoid sogginess.
- Ensure bell pepper is kept within low FODMAP portion.