Low FODMAP Grilled Chicken & Quinoa Bowl
Low FODMAP grilled chicken bowl packed with protein-rich quinoa, crunchy veggies, and a zesty lemon dressing. Perfect for IBS-safe meal prep lunches.
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.