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Low FODMAP grilled chicken bowl with rice and spinach on dark table

Grilled Chicken with Rice and Spinach

This low FODMAP grilled chicken bowl with rice and spinach is simple, IBS-safe, and packed with protein. Quick to prep and gentle on your gut.
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Dinner, Lunch
Cuisine American
Servings 2 persons
Calories 420 kcal

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.
    Brushing garlic-infused olive oil on raw chicken breasts
  • Rinse rice. In a saucepan, cook with 2 cups of water until tender.
    Pouring rice into saucepan for cooking
  • Heat grill pan over medium heat. Grill chicken for 6–7 minutes per side until fully cooked. Juices should run clear.
    Chicken breasts grilling with sear marks
  • 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%
(Based on a 2000-calorie diet — approximate values.)

🔶 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.
Keyword fodmap meal prep, gut friendly dinner, IBS lunch, IBS safe, low fodmap chicken recipe, low fodmap grilled chicken, low fodmap high protein meal