One Pan Chicken Cacciatore and Potatoes (Low FODMAP)

10 Minutes prep • 55 Minutes cook • Low FODMAP • Gluten-Free • Serves 4 • Ok to make-ahead: Step 1

Say hello to comfort food without the discomfort. This one pan wonder brings tender chicken, hearty potatoes, and rich Italian flavors together in a low FODMAP, IBS-friendly recipe. Easy to make, easy on digestion—big flavor, no flare-ups.

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Brandon’s One Pan Meatballs and Mushroom Gravy (Low FODMAP)

20 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-Free • Makes 12 - 16 • Ok to make-ahead: Steps 1 - 2

Beef and pork meatballs with brown mushroom gravy are the kind of dish that brings comfort to the table. Juicy, tender meatballs made with a blend of ground beef and pork are seared to perfection, then simmered in a rich, savory mushroom gravy that’s full of deep, earthy flavor. This is a homey, satisfying meal that’s perfect for a cozy dinner—hearty enough for a cold night, but delicious any time of year. Serve meatballs drizzled with pan gravy along with one of my green salads, or serve over rice, polenta, or mashed potatoes if you like.

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Sheet Pan Herby Chicken and Broccoli Salad (Low FODMAP)

20 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-Free • Serves 4 • Ok to make-ahead: Step 1

This warm and tender, herby chicken paired with crisp, roasted broccoli florets and served on a bed of cool salad greens creates a delightful combination that the whole family will enjoy. And, it’s not just a feast for the senses, but also a breeze to prepare—all on a single sheet pan. Perfectly seasoned with a rich herb and sundried tomato dressing, it's a wholesome meal that brings together simplicity and deliciousness in every bite.

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Creamy Lemon Chicken and Rice (Low FODMAP)

15 Minutes prep • 45 Minutes cook • Low FODMAP • Gluten-Free • Serves 4

This one-pan recipe is a great combination of flavors and textures, ideal for a quick weeknight dinner or a cozy family meal. With just a handful of ingredients and a single pan, you'll create a dish that's not only delicious but also easy to clean up afterward. Enjoy the bright citrus notes of lemon that elevate the savory richness of the creamy sauce, making every bite delightful.

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Sheet Pan Chicken & Sweet Potato Supper (low FODMAP)

20 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-Free • Serves 4-6 • Ok to make-ahead: Steps 1 & 5

An easy and delightful weeknight dinner that brings together everything you need for a complete, delicious meal with minimal effort. Tender roasted chicken, caramelized sweet potatoes, and savory greens share a single sheet pan in this wholesome, satisfying dish. Hearty, healthy, and full of cozy, roasted flavor—perfect for busy nights or relaxed entertaining.

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One Pan Mediterranean Meatballs with Tzatziki (Low FODMAP)

20 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-Free • Serves 6 • Ok to make-ahead: Step 1

Transport your taste buds to the sunny shores of the Mediterranean with our flavorful One Pan Mediterranean Meatballs with Tzatziki Sauce. This dish combines juicy meatballs infused with Mediterranean herbs and spices, nestled alongside lemony rice, all cooked to perfection in a single pan for easy cleanup. Drizzle with my creamy, low-FODMAP Tzatziki sauce and garnish with fresh herbs for a delightful meal that's as satisfying as it is delicious. Perfect for a weeknight dinner or impressing guests with minimal effort.

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Lemon Chicken and Broccoli with Feta Cream (Low FODMAP)

15 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-Free • Serves 4 • Ok to make-ahead: Steps 1 - 2

Welcome to a delightful taste journey with my one-pan Lemon Chicken and Broccoli with Feta Cream. This dish combines the vibrant zest of lemon-infused chicken, tender broccoli florets, and crispy bacon, all topped with a creamy feta sauce. It's the perfect harmony of flavors and textures, creating a comforting yet sophisticated meal that's easy to prepare and sure to impress.

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30-Minute Coconut Curry Chicken (low FODMAP)

10 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-Free • Serves 6 • Ok to make-ahead: Step 1

This 30-Minute Coconut Curry Chicken is a game-changing recipe that will delight your taste buds while keeping your tummy happy. Bursting with vibrant flavors and easy to prepare, this dish is your ultimate solution for a quick, satisfying meal. Tender chicken simmered in creamy coconut milk, infused with aromatic spices and fresh herbs, all coming together in just under 30 minutes. Perfect for busy weeknights or when you crave a wholesome yet effortless dinner option.

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15-Minute Italian Butter Chicken (Low FODMAP)

5 Minutes prep • 10 Minutes cook • Low FODMAP • Gluten-Free • Serves 2 • Ok to make-ahead: Steps 1 - 4

This is the ultimate weeknight dinner that combines the creamy richness of butter chicken with the bold flavors of Italian seasoning. The chicken is seared and then finished in a velvety sauce, rich in Italian flavor. Ready in just 15 minutes, it's perfect for busy days when you crave something indulgent yet easy to make. Whether you serve it over pasta, rice, or a fresh green salad, it’s sure to become a family favorite!

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Simple One Pan Seafood Stew (Low FODMAP)

15 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-Free • Serves 4 • Ok to make-ahead: Steps 1 - 2

This simple seafood stew is a comforting and flavorful dish perfect for a cozy night in. Packed with tender halibut, and a medley of fresh vegetables, this easy-to-make one-pan meal is a great way to enjoy some seafood.

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Indian Spiced One Pan Beef Keema (Low FODMAP)

10 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-Free • Serves 4 • Ok to make-ahead: Steps 1 - 4

Get ready to tantalize your taste buds with this flavorful and easy-to-make Indian spiced beef keema. This one-pan wonder combines tender ground beef with a vibrant blend of aromatic spices, creating a hearty and satisfying meal. Perfect for a quick weeknight dinner or a flavorful weekend treat, this dish is sure to become a family favorite.

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One Pan Chicken in Creamy Pumpkin Sauce (Low FODMAP)

10 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-Free • Serves 6 • Ok to make-ahead: Step 1

Cozy up to fall flavors with this One Pan Chicken in Creamy Pumpkin Sauce! Tender, savory chicken is bathed in a richly flavorful sauce made with pumpkin, a blend of Italian seasonings, and the sweet tang of sundried tomatoes. Creamy Gouda and Parmesan add a delicious, cheesy depth, making this dish a perfect comfort food. Whether you're looking for an easy weeknight dinner or an impressive meal for guests, this one-pan recipe brings seasonal warmth and gourmet flair to your table with minimal effort.

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Easy Baked Chili Cheese Meatballs (Low FODMAP)

15 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-Free • Serves 6 • Ok to make-ahead: Steps 1 - 4

Get ready for a flavor-packed twist on a classic comfort food with these Chili Cheese Meatballs! Combining the hearty satisfaction of juicy, seasoned meatballs with the bold, spicy kick of chili seasonings and the tangy richness of melted cheese, this dish is perfect for game day gatherings, family dinners, or any time you're craving something indulgent and savory. Easy to prepare and baked in one pan, these meatballs come together quickly and everyone will be coming back for seconds.

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Buttery Sheet Pan Chicken and Broccoli (Low FODMAP)

10 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-Free • Serves 4 • Ok to make-ahead: Steps 1 - 3

When you're short on time but craving a delicious, satisfying meal, Buttery Sheet Pan Chicken and Broccoli is the perfect recipe. Combining tender chicken with crisp broccoli, all roasted to buttery golden perfection in a single pan, this dish is as easy to make as it is delicious. Minimal prep and clean-up make it a perfect weeknight meal, offering the perfect balance of protein and greens, with a rich, buttery finish that makes every bite irresistible.

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One Pan Chicken with Creamy Spinach and Mushroom Sauce (Low FODMAP)

10 Minutes prep • 10 Minutes cook • Low FODMAP • Gluten-Free • Serves 2 - 4 • Ok to make-ahead: Step 1

This easy and delicious one-pan dish is packed with flavor and nutrients. The creamy sauce and tender chicken, combined with the spinach and mushrooms make for a satisfying and complete meal perfect for a weeknight dinner with the family or a weekend party with friends! And, it makes delicious leftovers for lunch the next day.

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Quick Keto Skillet (Low FODMAP)

5 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-Free • Serves 6 • Ok to make-ahead: Steps 1 - 2

Sometimes recipes come together because of what we have in the refrigerator! This one is no exception, and it was so quick and delicious that I decided I should share! This one-pan wonder is packed with flavor and perfect for busy weeknights. With minimal prep and even less cleanup, you'll be enjoying a delicious, low-carb dinner in no time. Get ready to savor the perfect blend of savory and satisfying in this Quick Keto Skillet!

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15-Minute Creamy Italian Chicken (Low FODMAP)

5 Minutes prep • 10 Minutes cook • Low FODMAP • Gluten-Free • Serves 2 • Ok to make-ahead: Step 1

Indulge in a burst of Italian flavor with my quick and easy 15-minute Creamy Italian Chicken. Tender chicken breast bathed in a rich, creamy sauce infused with fresh herbs and piquant olives, this dish is perfect for those busy weeknights when you crave something comforting yet effortless. Serve over gluten-free pasta or alongside roasted vegetables for a satisfying meal that's sure to become a family favorite.

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Sheet Pan Asian Meatballs with Roasted Gnocchi (Low FODMAP)

15 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Serves 4 • Ok to make ahead: Step 1

Roasted gnocchi turns out crispy and chewy all at the same time. Delicious! It’s a great foundation for these Asian meatballs as the gnocchi cooks in the seasoned drippings from the meat and the flavors blend and build on each other. The addition of chopped mushrooms in the roasting pan with the gnocchi adds a wonderful depth of flavor. Adding spinach in the last few minutes of roasting means you’ve got a perfect one-pan meal. Simple enough for a weeknight dinner but fancy enough to make for company.

Ingredients: Roasted Gnocchi

1 pound oyster mushrooms, chopped

1 package (12 - 18 ounces) potato gnocchi

6 tablespoons extra virgin olive oil

5 ounces (about 5 packed cups) baby spinach, washed and long stems removed

Ingredients: Meatballs

2 tablespoons peeled and minced ginger

1 tablespoon gluten-free low sodium soy sauce sauce

1 bunch green onions, green part only, chopped

1 teaspoon freshly ground black pepper

1/2 teaspoon Smoke N Sanity Essence of Garlic Salt (use code IBSGC15 for 15% discount)

1/2 cup pork panko (or other gluten-free panko)

1 pound grass-fed ground pork

Directions

(1) Prepare: Preheat the oven to 425 degrees F. Line a large rimmed baking sheet with parchment paper. Chop the mushrooms, ginger, and green onion greens. Wash and remove the stems from the spinach.

(2) Prepare the gnocchi: In a bowl, toss the mushrooms, gnocchi, and 5 tablespoons of the olive oil. Spread evenly on the prepared backing sheet.

(3) Prepare the meatballs: In a large bowl, combine all the meatball ingredients and use your hands to mix it together evenly.

(4) Shape the meatballs: Roll the meat mixture into 12 balls (about 2 inches in diameter) and arrange with some space between them on top of the gnocchi and mushrooms.

(5) Roast: Put the pan in the oven and roast for 20 minutes.

(6) Prepare the spinach: Meanwhile, toss the spinach with the remaining 1 tablespoon of olive oil. When the meatballs and gnocchi have roasted for 20 minutes, remove the pan from the oven. Spread the spinach evenly over the top of the meatballs and gnocchi. Return to the oven and roast for another 5 minutes until the spinach is tender and wilted.

(7) Plate and serve: Serve on plates or in bowls making sure every plate gets a little of everything.

Eat and enjoy every bite because you can!

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

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More Deliciously Low FODMAP™ main course recipes

Easy One Pan Creamy Skillet Enchiladas (Low FODMAP)

15 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-free • Serves 6 • Ok to make ahead: Steps 1-2

This is an easy and delicious one-pan weeknight meal that makes great leftovers for lunch the next day! You can also double the recipe and serve it for a crowd. Made all in one pan, these skillet enchiladas are a wonderful blend of smoky flavor and creamy sauce. Using a super-flavorful cheese such as extra-sharp cheddar or gruyere (or you can use the Trader Joe’s blend of both) adds to the depth of flavor making this dish a little more special.

Ingredients

1 cup leek greens, chopped

1 pound boneless, skinless chicken breasts

1 tablespoon smoked paprika

2 teaspoons Smoke n Sanity Essence of Garlic Salt (use code IBSGC15 for 15% discount)

12 ounces of my Red Enchilada Sauce (or use canned if you can tolerate a bit of onion/garlic)

8 ounces canned diced green chilies

1 cup heavy cream

1/2 cup cilantro, chopped

6 gluten-free corn tortillas

1 1/2 cups extra sharp cheddar or gruyere cheese, grated

Lime wedges, avocado, and/or lactose-free sour cream for serving

Directions

(1) Prepare the chicken: This step is optional but results in a more flavorful and tender chicken. Remove chicken from the package, and put it in one layer on a rimmed plate or baking dish. Season both sides of each piece lightly with Kosher salt (about 1/4 - 1/2 teaspoon per side). Cover the dish with plastic wrap and refrigerate until ready to use, ideally about 4 hours before cooking or overnight.

(2) Prepare: Make my Red Enchilada Sauce if not using canned. Preheat the oven to 400 degrees F. Chop the leek greens and cilantro. If the chicken breasts are large, cut them through horizontally to make two thinner pieces out of each large piece.

(3) Cook the chicken: In a large oven-safe skillet, combine the leek greens, smoked paprika, essence of garlic salt, diced green chilies, enchilada sauce, and 1/2 cup water. Stir to blend a bit, then add the chicken. Bring to a boil over medium-high heat then cover and reduce the heat to medium-low. Cook for 10 - 15 minutes until the chicken is just cooked and shreds easily.

(4) Shred the chicken: Remove the chicken to a cutting board and shred it with two forks. Return the chicken to the pan and add the cream. Simmer for about 5 minutes until the sauce starts to thicken. Stir in the cilantro.

(5) Finish: Arrange the tortillas on top of the chicken. Top with the cheese. Bake in preheated oven for 10 - 15 minutes until the cheese is melted and bubbling.

(6) Plate and serve: Serve with lime wedges, avocado slices, and lactose-free sour cream.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ main course recipes

Sheet Pan Lemon Dill Chicken with Root Veggies (Low FODMAP)

20 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-free • Serves 4 • Ok to make ahead: Steps 1-3

Vibrant color and delicious Mediterranean flavor make this dish a perfect one-pan meal for the family or a dinner party alike. You can prep the veggies and marinate the chicken ahead of time to make your meal prep fast so you can relax. Swap the root veggies around, depending on what you have on hand. No need to worry if you don’t have exactly what the recipe calls for.

Ingredients: Marinade

2 tablespoons garlic-infused olive oil

1 tablespoon lemon juice

1/2 teaspoon dried oregano

1 teaspoon Kosher salt

1/2 teaspoon black pepper

Ingredients: Chicken & Veggies

1 1/2 - 2 pounds boneless, skinless chicken breasts, sliced horizontally if large

10 small new potatoes, quartered

1 medium sweet potato, cubed (I used a Hawaiian purple variety)

2 carrots, sliced

3 tablespoons garlic-infused olive oil, divided

3 tablespoons lemon juice, divided

1/2 teaspoon Kosher salt

1/4 teaspoon black pepper

1/2 cup Castelvetrano or Kalamata olives

1/2 cup feta cheese, crumbled

One lemon, sliced and seeded

Fresh dill, chopped, for serving

Directions

(1) Prepare the chicken: This step is optional but results in a more flavorful and tender chicken. Remove chicken from the package, and put it in one layer on a rimmed plate or baking dish. Season both sides of each piece lightly with Kosher salt (about 1/4 - 1/2 teaspoon per side). Cover the dish with plastic wrap and refrigerate until ready to use, ideally about 4 hours before cooking or overnight. If the breasts are very large, slice them horizontally before salting.

(2) Make the marinade: Combine all marinade ingredients in a bowl and whisk to combine. Add the chicken and turn to be sure all pieces are coated. Cover with plastic wrap and refrigerate for at least 30 minutes — or up to overnight.

(3) Prepare: Preheat the oven to 425 degrees F. Slice and see the lemon. Chop the root vegetables into fairly small pieces so they will cook through quickly. Toss with 1 tablespoon olive oil and 1 tablespoon lemon juice. Spread in one even layer on a large, rimmed baking sheet or roasting pan. Sprinkle with 1/2 teaspoon salt and 1/4 teaspoon pepper.

Make-ahead note: At this point, you may keep the chicken marinating, and set the veggies aside in the refrigerator until you’re ready to bake.

(4) Bake: Lay the chicken on top of the vegetables and put two slices of lemon on each chicken breast. Sprinkle over the olives, and feta cheese. Roast for about 15 minutes then check the chicken for doneness with an instant-read thermometer. The thickest part of the chicken will be 165 degrees F when it is done. If not yet done, roast for another 5 - 10 minutes until the chicken is just done. If the vegetables are not yet tender, remove the chicken from the pan to a warm plate and cover. Toss the vegetables in the pan and roast until done.

(5) Plate and serve: Serve the veggies with the chicken on top. Sprinkle with chopped fresh dill.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ main course recipes