Fody's Low FODMAP Tex-Mex Quick Chicken, Veggies & Quinoa

Description of Low FODMAP Flavor-Packed Tex-Mex Quick Chicken, Veggies & Quinoa

This Low FODMAP recipe needed to check off many boxes for me:

• Quick to Make: CHECK!

•  Easy to Make: CHECK!

• Accessible Ingredients: CHECK!

•  Healthy: CHECK!

•  Low Fat: CHECK!

•  Flavour-Packed: CHECK!

That’s a lot to ask of one recipe, but I was determined. Especially the last one, because so many people complain that their Low FODMAP foods and cooking lack flavour. I am here to tell you that it is easy to make really delicious Low FODMAP dinners, especially when you use high-quality ingredients - fresh and prepared.

This recipe uses easy-to-find ingredients, such as skinless, boneless chicken breasts, zucchini, red bell pepper, Fody Low FODMAP Taco Seasoning, and Fody Low FODMAP Salsa. It’s also a great example of Low FODMAP recipes for chicken that balance flavour and digestion-friendly ingredients.

BTW, I recommend cooked quinoa, but if you have leftover rice, that will work too, with no need to adjust FODMAP serving sizes. Many people wonder about quinoa FODMAP ratings — quinoa is considered a reliable option for IBS-friendly cooking. This makes it a staple for anyone searching for Low FODMAP quinoa recipes.

Low FODMAP Tex-Mex Quick Chicken, Veggies & Quinoa Ingredients

• 1 pound (455 g) skinless, boneless chicken breasts, cut crosswise into large bite-sized pieces

• 1 teaspoon Fody Low FODMAP Taco Seasoning

• 2 tablespoons Fody Low FODMAP Garlic-Infused Olive Oil, divided

• 1 medium zucchini, trimmed and cut crosswise into very thin rounds

• ½ red bell pepper, cored and diced

• ¼ cup (16 g) chopped scallion greens

• 1 cup (155 g) cooked quinoa

• 1/3 cup (75 ml) Fody Low FODMAP Salsa, Mild or Medium

• 1 teaspoon lime juice

• Kosher salt

• Freshly ground black pepper

• 1 ounce (30 g) shredded Cheddar, Monterey Jack, or feta cheese, optional

When combined with vegetables, salsa, and tender chicken, this dish is an excellent showcase of chicken Low FODMAP meals that are hearty yet gentle on the gut.

Low FODMAP Tex-Mex Quick Chicken, Veggies & Quinoa Cooking Directions

Combine the chicken pieces with the Fody Taco Seasoning in a bowl, making sure each piece is evenly coated. Allow to sit for 10 minutes.

Heat a large skillet over Low heat, add 1 tablespoon of oil, and the chicken, and sauté over medium heat for about 3 minutes, or until cooked through. Transfer to a plate, set aside.

Add the remaining 1 tablespoon of oil to the pan, still over medium heat, and add zucchini, red bell pepper, and scallions, and sauté for about 2 minutes or until crisp-tender. Add the chicken back to the pan along with the cooked quinoa, salsa, and lime juice. Stir everything together and sauté for another couple of minutes until hot. Taste and adjust seasoning as needed. Scatter cheese over all, if using, and serve immediately.

This is more than just a Tex-Mex dinner — it’s a go-to for those looking for simple, Low FODMAP ways to enjoy quinoa.

Tips for Cooking Perfect Low FODMAP Quinoa

Understanding how to cook quinoa properly is key to making successful Low FODMAP quinoa recipes, especially for sensitive digestion. Rinsing quinoa before cooking is an essential first step, as quinoa is naturally coated in saponins that can taste bitter and irritate the gut if not removed. A thorough rinse under cold running water helps improve both flavor and tolerance.

The standard cooking ratio is 1 part quinoa to 2 parts liquid. Bring the liquid to a boil, add quinoa, reduce the heat, cover, and simmer for about 15 minutes. Remove from heat and let it rest for 5 minutes, then fluff gently with a fork. For extra flavor, cooking quinoa in Low FODMAP chicken broth made with Fody’s Chicken Soup Base works exceptionally well.

Quinoa is also excellent for preparing meals in advance, as cooked quinoa keeps in the refrigerator for up to 4 days. You’ll know it’s done when the germ separates and forms a small white spiral around each grain. White quinoa cooks fastest and has the mildest flavor, while red and black quinoa are firmer with a more earthy taste.

Prep This Recipe in Advance, Storage, Reheating & Weekly Meal Planning

This Low FODMAP Tex-Mex Quick Chicken, Veggies & Quinoa recipe is especially well-suited for make-ahead cooking and busy weeknights. If you rely on make-ahead Low FODMAP chicken meals or IBS-friendly batch cooking to stay consistent during the week, a few simple prep strategies can save time without sacrificing texture or flavor.

This recipe is easy to scale for batch cooking. You can easily double or triple the ingredients depending on how many meals you want to prepare. When scaling up, cook the chicken in batches rather than crowding the pan so it stays tender and evenly browned. Vegetables should also be sautéed in batches to preserve their texture. Cooked quinoa can be made in a large pot ahead of time and portioned as needed.

For storage, keep cooked components separate whenever possible. Cooked chicken should be cooled completely and stored in an airtight glass container in the refrigerator for up to three days. Cooked quinoa keeps well for up to four days when refrigerated. Fresh vegetables are best stored raw and sliced, wrapped in a paper towel and placed in a sealed container, and used within two days for the best texture. This method helps maintain quality across multiple meals.

If freezing, freeze only the cooked chicken and quinoa. Allow both to cool fully, then portion into freezer-safe containers or silicone freezer trays. Label with dates and freeze for up to one month. Vegetables should be cooked fresh on the day of serving, as freezing can soften zucchini and peppers too much. To thaw, move frozen portions to the refrigerator overnight, then reheat gently before assembling the dish.

Reheating is best done on the stovetop to help preserve texture. Add the chicken and quinoa to a skillet over medium-low heat with a splash of water or  Fody Low FODMAP Garlic Infused Olive Oil, stirring until warmed through. Microwave reheating also works for convenience, using short intervals and stirring between each to avoid drying. Oven reheating is possible for larger batches, but they should be covered to retain moisture.

For easier weeknight prep, cook the chicken and quinoa ahead and prepare vegetables fresh at mealtime. This allows you to assemble the full dish in under ten minutes on busy nights. Simply reheat the chicken and quinoa, sauté vegetables quickly, then combine with Fody Low FODMAP Salsa and lime juice for a fast finish.

As part of a weekly Low FODMAP meal routine, this recipe works well as two to four servings, depending on portion size. Pair it with other make-ahead Low FODMAP recipes, such as sheet-pan vegetables or rice-based bowls, to keep meals varied while reducing prep time throughout the week.

About the Chef

Dédé Wilson

Dédé Wilson is the author of 17 cookbooks, including co-author of The Low FODMAP Diet: Step By Step.
Recipe brought to you by FODMAP Everyday® where we help you thrive while following the Low FODMAP Diet.

This original Low FODMAP recipe was created by recipe developer and author Dédé Wilson. You can find many more original Low FODMAP recipes, food and diet guidance as well as resources, support and more at FODMAP Everyday®.

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