Low FODMAP Chicken and Zucchini Bowl for Bloating Relief
Bloating is more than a minor inconvenience. It can be uncomfortable enough to interrupt your day, affect your confidence, and drain your energy. For those with a sensitive gut, even nutrient-rich foods can sometimes cause discomfort because of the way they ferment in the digestive tract. A Low FODMAP approach can be a helpful way to ease that discomfort.
FODMAPs are short-chain carbohydrates found in certain foods that are known to trigger bloating, gas, and digestive discomfort in many people with IBS or other gut sensitivities. This recipe is created with ingredients that are naturally low in these fermentable carbohydrates, which makes it easier for your gut to process the meal without unnecessary strain. The result is a nourishing and satisfying bowl that supports digestion while reducing the risk of bloating.
This Low FODMAP Chicken and Zucchini Bowl uses lean protein, colorful vegetables, gentle herbs, and simple cooking methods to create a calm experience for your body. It is the kind of recipe to keep in your rotation for days when you want to eat well and feel comfortable afterward.
Snapshot Details
Total Time: Approximately 25 minutes
Yield: Two generous servings
Why It Matters:
Made with Low FODMAP ingredients that reduce common bloating triggers
Contains lean protein for steady energy throughout the day
Includes gentle vegetables and herbs that soothe digestion without overwhelming it
Simple Pantry Ingredients
Protein
Two boneless, skinless chicken breasts (you can use thighs for a more tender texture)
One tablespoon garlic-infused olive oil which gives flavor without the bloating that garlic cloves may cause
Vegetables
Two medium zucchinis sliced into half-moons
One medium red or yellow bell pepper sliced thin
One cup baby spinach
Grain Base (Optional)
One cup cooked white rice or quinoa. Both are Low FODMAP when eaten in moderate portions.
Seasoning
One teaspoon fresh thyme or oregano
Half teaspoon turmeric which is optional for extra anti-inflammatory support
Sea salt and black pepper to taste
Lemon wedges for serving
Tools and Utensils
Preparing a meal that supports your gut should feel easy and calming rather than rushed or stressful. The right tools can make cooking smoother and help ensure your meal is just as nourishing as you intend.
Nonstick Skillet or Sauté Pan
A good nonstick skillet helps chicken and vegetables cook evenly without sticking, even when you use a minimal amount of oil. It allows you to achieve delicious browning while keeping the dish light. Cleanup is quick, which helps you maintain a peaceful kitchen environment, an often overlooked part of supporting digestion.
Garlic Infused Olive Oil
Garlic is a common FODMAP trigger, but you can still enjoy its aroma and flavor with garlic-infused olive oil. The FODMAP compounds do not dissolve in oil, so you get the taste without the discomfort. This ingredient transforms the flavor of your chicken and vegetables, making them aromatic and flavorful while keeping the recipe gut-friendly. Once you try it, it is likely to become a permanent pantry staple.
Gentle Step-by-Step Instructions
Warm and Season
Place the chicken in a mixing bowl and add garlic infused olive oil, thyme, turmeric, salt, and pepper. Toss gently until the chicken is coated on all sides. Allow it to sit for a few minutes so the flavors can begin to soak in.
Cook the Chicken
Heat your nonstick skillet over medium heat. Add the chicken to the pan and cook for four to five minutes on each side, or until golden brown and fully cooked through. Remove the chicken from the skillet and allow it to rest. Resting helps the juices redistribute so the meat stays tender and moist.
Sauté the Vegetables
In the same skillet, add zucchini and red bell pepper. Sauté for four to five minutes until tender but still slightly crisp. Just before the vegetables are finished cooking, stir in the spinach so it wilts gently without becoming soggy.
Assemble the Bowls
If using a grain base, add a portion of cooked rice or quinoa to each serving bowl. Arrange the sliced chicken over the grains, followed by the sautéed vegetables.
Brighten and Serve
Finish with a squeeze of fresh lemon juice over each bowl. The acidity adds brightness to the flavors and supports digestion. Serve warm and enjoy.
Tasty Variations and Swaps
Vegetarian Option
Replace chicken with firm tofu or tempeh. Keep portions within Low FODMAP guidelines to avoid triggering symptoms. Press tofu before cooking to remove excess water, then season and sauté as you would with chicken.
Extra Fiber Boost
Add a small portion of canned lentils that have been well rinsed. Lentils in measured portions are Low FODMAP and provide gentle fiber that supports healthy elimination without overstimulating the gut.
Anti-Inflammatory Boost
Sprinkle fresh parsley and a small pinch of ground ginger before serving. Both support digestive comfort and can help reduce inflammation in the gut lining.
Meal-Prep and Storage Tips
Refrigerator
Store leftovers in airtight containers for up to three days, or store immediately in the freezer for lower histamine options. Keeping each component separate can help maintain texture.
Reheating
Warm on the stovetop over low heat with a splash of water or broth to prevent dryness. This method keeps the chicken tender and the vegetables from becoming mushy.
Make-Ahead Option
Cook the chicken and rice in advance. Prepare the vegetables fresh when you are ready to serve to keep them crisp and vibrant.
Why It Works for Gut Health
This bowl is built around ingredients that are easy for the gut to process. Lean chicken provides a steady source of protein without excess fat, which can be harder to digest for some people with sensitive systems. Zucchini, spinach, and bell peppers are gentle sources of fiber, vitamins, and antioxidants. They support gut lining health and help maintain regular elimination without creating excess gas.
Garlic infused olive oil delivers flavor without the fermentable carbohydrates found in raw or cooked garlic. This means you can enjoy the aromatic benefits of garlic without the discomfort it can sometimes cause. Lemon juice offers vitamin C and stimulates digestive juices, which can make it easier for your body to break down and absorb nutrients from the meal.
Every meal is an opportunity to send a message of safety to your body. When you choose foods that are gentle on digestion, you are helping your nervous system shift out of a state of tension and into a state of rest. This Low FODMAP Chicken and Zucchini Bowl is simple, quick, and deeply nourishing, making it a meal you can return to often without worrying about discomfort afterward.
If bloating, fatigue, or unpredictable digestion continue to interrupt your days, you may need more than a single recipe. Healing the gut is about creating an environment where your digestive system and nervous system can work together again. That is why I created the Gut Health Reset and the Nervous System Healing Code.
The Gut Health Reset is a focused, food-based approach that calms inflammation, restores your microbiome, and helps you identify foods that work for your unique body. The Nervous System Healing Code blends somatic tools, functional medicine, and compassionate guidance so you can finally feel safe, clear, and energized in your body again.
You do not have to keep guessing what will help or try to piece it together on your own. We will walk with you step by step, so you can rebuild your health with clarity and confidence.
