Low FODMAP Slow Cooked Paprika Chicken

This tender and flavorful slow-cooked paprika chicken is perfect for those following a low FODMAP diet. The combination of aromatic spices, tender chicken, and colorful vegetables creates a comforting dish that’s both satisfying and gentle on sensitive stomachs.

Why You’ll Love This Recipe

• Perfect for those with IBS or following a low FODMAP diet
• Easy prep with minimal hands-on time
• Rich, smoky flavors without onion or garlic
• Makes delicious leftovers for meal prep
• Customizable with various low FODMAP vegetables
• Naturally gluten-free when using certified gluten-free flour
• Hearty and comforting without causing digestive discomfort
• Family-friendly meal that everyone can enjoy

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

Green bell peppers bring color, texture, and a mild sweetness to the dish. They’re one of the few peppers that are low FODMAP in larger portions and add essential vitamin C to the meal.

Carrots contribute natural sweetness and a hearty texture that holds up well during slow cooking. They’re completely FODMAP-free and add beautiful color and nutrients to the dish.

Chicken breast fillets are the protein star of this dish, becoming wonderfully tender when slow-cooked. They absorb all the paprika-infused flavors while providing lean protein.

Plain roma/plum tomatoes (canned) create the base for our sauce. Make sure to select varieties without added onion or garlic to keep the dish truly low FODMAP.

Tomato paste intensifies the tomato flavor and helps thicken the sauce. A small amount adds richness without increasing FODMAP content significantly.

Brown sugar balances the acidity of the tomatoes and helps develop a deeper flavor profile. Just a small amount is needed to enhance the overall taste without overwhelming sweetness.

Paprika and smoked paprika provide the signature flavor of this dish. These spices add warmth, color, and complexity without any FODMAP concerns.

Ground cumin adds an earthy, warm dimension that complements the paprika beautifully. It’s FODMAP-free and helps create a more complex flavor profile.

Gluten-free all-purpose flour works as a thickening agent for the sauce. Be sure to use a certified gluten-free brand if you have celiac disease in addition to FODMAP sensitivities.

Low FODMAP chicken stock forms the liquid base that allows for proper slow cooking. Either use a certified low FODMAP brand or make your own without onion and garlic.

Long grain white rice or basmati rice serves as the perfect base for soaking up the flavorful sauce. Both are low FODMAP options in reasonable serving sizes.

Green onions (green parts only) provide a fresh, mild onion flavor that’s safe for low FODMAP diets when using only the green parts.

Lemon juice brightens the whole dish with a touch of acidity that balances the rich, slow-cooked flavors.

Garlic-infused oil offers the flavor of garlic without the FODMAPs, as the fructans in garlic aren’t oil-soluble. This is a key ingredient for flavor in FODMAP cooking.

Sour cream adds a cooling, creamy finish that balances the warmth of the paprika and creates a more luxurious dish. Lactose-free options work perfectly here.

Directions

1. Prepare your vegetables: Deseed and dice the green bell pepper/capsicum. Peel and dice the carrot.
2. Prepare the slow cooker: Grease the bowl of the slow cooker. Add the prepared pepper/capsicum, carrot, and whole chicken breasts to the bowl.
3. Make the sauce: In a bowl, combine the canned tomatoes, tomato paste, brown sugar, paprika, smoked paprika, cumin, and a few grinds of salt and pepper. In a separate glass, mix the flour with water, then stir this mixture through the prepared sauce.
4. Start slow cooking: Add the sauce and stock to the slow cooker. Cover with a lid and cook on high for 4-5 hours.
5. Shred the chicken: Once the chicken is tender, shred it with a fork while it sits in the sauce.
6. Cook the rice: Prepare the rice according to package instructions (the absorption method works well).
7. Prepare garnishes: Finely slice the green leaves of the green onion/spring onion.
8. Final seasoning: Stir the lemon juice and garlic-infused oil through the chicken mixture and season with salt to taste.
9. Serve: Plate the low FODMAP slow-cooked paprika chicken over the cooked rice. Garnish with sliced green onion/spring onion and a dollop of sour cream (if using).

Servings and Timing

This recipe serves 4 people generously. Here’s the timing breakdown:

• Prep Time: 15 minutes
• Cook Time: 4-5 hours (slow cooker on high)
• Total Time: Approximately 5 hours
• Nutritional Information (per serving): Approximately 380 calories, 35g protein, 45g carbohydrates, 6g fat

Variations

Mediterranean Version: Add olives, a sprinkle of oregano, and serve with a side of low FODMAP vegetables like zucchini and eggplant.

Spicy Kick: Add a pinch of cayenne pepper or some diced jalapeño (low FODMAP in small amounts) for heat lovers.

Creamy Option: Stir in 3-4 tablespoons of lactose-free cream cheese just before serving for an even creamier sauce.

Vegetable Boost: Add diced zucchini, spinach, or red bell peppers in the last hour of cooking for added nutrition and color.

Herb Infusion: Add fresh herbs like thyme or rosemary during cooking, or stir in fresh parsley or cilantro before serving.

Lemon Brightness: Increase the lemon juice and add some lemon zest for a more citrus-forward version.

Moroccan Twist: Add 1/2 teaspoon of cinnamon and a pinch of allspice for Middle Eastern flair.

Storage/Reheating

Refrigeration: Store leftovers in an airtight container in the refrigerator for up to 3 days. The flavors often improve overnight as they meld together.

Freezing: This dish freezes exceptionally well. Portion into freezer-safe containers and freeze for up to 3 months. For best results, freeze the chicken mixture separate from the rice.

Thawing: Allow frozen portions to thaw overnight in the refrigerator before reheating.

Reheating:

• Microwave: Heat individual portions for 2-3 minutes, stirring halfway through.
• Stovetop: Reheat gently in a saucepan over medium-low heat, adding a splash of water or stock if needed to loosen the sauce.
• Avoid reheating multiple times as this can affect both flavor and food safety.

Meal Prep Tip: This dish is excellent for weekly meal prep. Prepare a double batch and portion into individual containers with rice for convenient lunches or dinners throughout the week.

FAQs

What makes this recipe low FODMAP?

This recipe carefully excludes high FODMAP ingredients like onion and garlic, using alternatives like garlic-infused oil and the green parts of green onions instead. All ingredients are selected to be safe for those following a low FODMAP diet in the specified serving sizes.

Can I make this recipe in an Instant Pot instead?

Yes! Use the sauté function to brown the chicken for 2-3 minutes per side first (optional but adds flavor), then add all ingredients and cook on high pressure for 15 minutes with a 10-minute natural release.

Is this recipe gluten-free?

Yes, provided you use certified gluten-free flour and check that your stock and other packaged ingredients are gluten-free. Always verify product labels if you have celiac disease.

What can I substitute for the sour cream if I’m dairy-free?

Coconut yogurt, lactose-free yogurt, or a dairy-free sour cream alternative work well. You can also omit it completely and add a drizzle of olive oil or additional garlic-infused oil instead.

Can I use chicken thighs instead of breast?

Absolutely! Chicken thighs are often more flavorful and stay even more tender in the slow cooker. Boneless, skinless thighs work best and may require the same or slightly longer cooking time.

Why is my sauce too thin?

If your sauce is thinner than desired, you can thicken it by removing the lid for the last 30 minutes of cooking. Alternatively, mix 1 tablespoon of cornstarch with 2 tablespoons of cold water and stir into the hot mixture until it thickens.

Can I add more vegetables to this recipe?

Yes! Good low FODMAP additions include zucchini, spinach, kale, red bell peppers, and eggplant. Add harder vegetables earlier in the cooking process and more delicate ones in the last 30-60 minutes.

How do I know when the chicken is done?

The chicken should reach an internal temperature of 165°F (74°C) and should shred easily with a fork. After 4-5 hours on high in a slow cooker, it should be very tender.

Can I make this recipe ahead of time for a party?

This is an excellent make-ahead dish. You can prepare it 1-2 days in advance, refrigerate, and then reheat gently before serving. The flavors often improve with time.

What sides go well with this paprika chicken?

Besides rice, this dish pairs well with quinoa, polenta, or low FODMAP pasta. For vegetables, consider steamed carrots, green beans, or a simple low FODMAP salad with cucumber and tomatoes.

Conclusion

This Low FODMAP Slow Cooked Paprika Chicken delivers robust flavor without the digestive discomfort that can come from high FODMAP ingredients. The slow cooking process allows the spices to fully develop and infuse the tender chicken, creating a satisfying meal that’s both nutritious and comforting.

Whether you’re following a low FODMAP diet for medical reasons or simply enjoy flavorful, fuss-free meals, this recipe deserves a place in your regular rotation. The versatility allows for endless variations to suit your taste preferences, while the make-ahead potential makes it perfect for busy weeknights.

Enjoy this dish knowing you’re nourishing your body with a meal that’s as kind to your digestive system as it is delicious to your taste buds.

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