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Low FODMAP chicken bowl with grilled chicken, roasted squash, greens, and avocado, drizzled with tahini dressing in black ceramic bowl. Teal tongs rest beside it.

Low FODMAP Chicken, Squash & Greens Bowl (Post-Workout)

This FODMAP friendly chicken bowl with grilled chicken, roasted butternut squash, mixed greens and a creamy tahini dressing is a protein-dense, gut-friendly post-workout bowl of goodness that is as revitalizing and comforting for the sensitive stomach as it is energizing.
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Prep Time 10 minutes
Cook Time 10 minutes
Resting Time 2 minutes
Total Time 22 minutes
Course Dinner, Lunch
Cuisine Mediterranean
Servings 2 Persons
Calories 485 kcal

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.
    Chicken breasts seasoned with paprika and thyme in black mortar, olive oil droplets visible.

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.
    Roasting butternut squash cubes on sheet pan, one cube lifted with gold fork

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.
    Chicken breasts grilling with sear marks, flipped with teal tongs

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.
    Low FODMAP bowl assembly with greens, squash, chicken, and avocado.

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  
*Percent Daily Values are based on a 2,000-calorie diet.

🔹 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).
 
Keyword FODMAP recovery meal, IBS-Friendly, IBS-friendly post-workout, low FODMAP chicken bowl, Low-FODMAP