How do you create a Low FODMAP Alfredo Sauce recipe that tastes great without using cream, garlic, or fettuccine noodles? With carefully chosen ingredients that, when cooked properly, make a creamy dairy free alfredo sauce that is also gluten free and low FODMAP! The best part, this recipe is a one pot chicken alfredo, which saves on dishes too! Winning at life, one recipe at a time.
Creating a dairy free alfredo sauce without cashews was an important part of keeping this recipe low FODMAP. Cashews are not very FODMAP friendly. Instead, using unsweetened almond milk and coconut cream solves a potential trigger ingredient. Also, instead of using actual garlic, swap in garlic infused olive oil and a certified low FODMAP garlic salt- yes, it does exist.
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Why You'll Love This Recipe
- All In One Pot - Less Dishes
- Comforting Meal
- Dairy Free, Low FODMAP, and Gluten Free
Featured Ingredients
- Diced Fresh Chicken Breasts - Boneless, skinless chicken breasts work perfectly.
- Garlic Infused Olive Oil - Use an option without garlic pieces in the oil. I love the garlic oil from Trader Joe’s or the certified option from Amazon.
- Milk - Use unsweetened almond milk, lactose free milk, or if no modifications needed, use 2%,1%, or whole milk. Do not use skim milk. There isn’t enough fat to make it into a creamy alfredo sauce.
- Coconut Cream - Unsweetened coconut cream creates a creamy alfredo sauce without using actual cream.
- Chicken Broth - Use homemade or a low FODMAP option.
- Spices - Kosher salt, Ground Black Pepper, and Garlic Salt - a certified low FODMAP option. I love Smoke and Sanity’s option.
- Broccoli - Fresh broccoli florets. Add nutrition and color!
- Gluten-Free Tagliatelle Pasta - I love this gluten free pasta option. It cooks beautifully and has a great texture.
See the recipe card for the exact measurements and complete instructions. Selected ingredients are based on current serving sizes measured by the Monash University App at the time of publishing. As always, follow your gut and modify as needed.
Step-By-Step Instructions
Use a 5 quart heavy bottom pot. I love to use a Dutch oven for this. Add in the garlic oil. Heat garlic infused oil in a Dutch oven, add the diced chicken, and season with salt, pepper, and garlic salt.
Cook over medium heat for ten minutes. Let the chicken pieces cook for ten-fifteen minutes. Resist the urge to stir the chicken. Once golden brown, flip the chicken pieces and cook the other side. Once golden brown, stir the chicken again. Make sure none of the chicken pieces are raw.
Next, pour the chicken broth, milk, and chopped broccoli florets into the pot. Mix and bring to a simmer.
Add in the pasta. Cook for ten minutes or package instructions. Stir carefully, but often so it doesn’t stick to the bottom. As the liquid cooks down, it creates a creamy, decadent sauce and softens the noodles. It is important to stir often so the noodles do not stick to the bottom.
Resist the urge to stop cooking before the package instructions, or you will run the risk of undercooked noodles. Al dente gluten-free pasta is the goal.
Stir in the coconut cream and cook for a couple more minutes. The sauce should be thick and creamy.
Serve immediately with chopped fresh herbs. Parsley or basil would be great options.
Ingredient Substitutions
- Chicken - If you love chicken thighs, swap in diced, boneless, skinless chicken thighs for chicken breasts.
- Milk - Regular milk (not skim) or lactose free milk will also work.
- Cream - Swap in heavy cream for coconut cream if tolerated. Skim off the top of unsweetened coconut milk- the same as coconut cream.
- Broccoli - Not a broccoli fan? Leave it out.
- Noodles- If you don't need gluten free noodles, swap in a fettuccini noodle.
Chicken Alfredo Variations
Vegan Alfredo Sauce: Use a vegetable broth instead of the chicken broth and skip the chicken.
Lactose-Free Alfredo Sauce: Instead of using unsweetened almond milk, use lactose-free milk and lactose-free cream. Add a serving size of parmesan cheese or mozzarella cheese. Both are great low FODMAP ingredients if you can tolerate a small amount of lactose.
Vegetarian Alfredo: Swap the chicken broth out and use vegetable broth instead. Add another cup of fresh broccoli and mushrooms. Using either rinsed canned mushrooms or oyster mushrooms to keep it low FODMAP.
Storing And Reheating
To Store: Keep any leftovers in an airtight container in the refrigerator up to four days.
To Reheat: Add a splash of unsweetened almond milk and reheat in a saucepan on the stovetop over low heat or in a microwave safe dish for a few minutes until heated through.
To Freeze: Freeze any leftovers in a freezer friendly container for up to three months. Follow the reheating instructions above once the alfredo is defrosted.
What To serve with Alfredo?
Big Green Lettuce Salad: Cut up romaine lettuce, add baby spinach, shredded carrots, black olives, and grape tomatoes. Serve this dish a homemade salad dressing options. We love Italian dressing, Greek dressing, or ranch dressing.
Gluten Free Garlic Bread: Drizzle some garlic oil over gluten free bread and toast in a low temp oven until toasted.
Roasted Vegetables: Add a side of oven roasted vegetables.
FAQs
Unless the package is marked gluten free, they are not. Noodles are typically created from semolina flour, which contains wheat. For example, gluten-free noodles can be made from corn, rice, and brown rice.
Typical Alfredo sauce is made from heavy cream, minced garlic, and wheat fettuccine noodles. All options are potential triggers for anyone on a low FODMAP diet.
Additional Low FODMAP Pasta Recipes
Recipe
Low FODMAP Alfredo Sauce
Equipment
- 5 Quart Pot
Ingredients
- 2 Tablespoons Garlic Infused Olive Oil
- 1 pound Boneless skinless chicken breasts (2-3 breasts) cut into 1 inch pieces
- 1 ½ cups Chicken Broth Low FODMAP Version
- 2 cups Unsweetened Almond Milk
- 1 ½ cup Broccoli Chopped
- ½ teaspoon Garlic Salt Low FODMAP Certified
- 1 teaspoon Ground Black Pepper
- 1 teaspoon Kosher Salt
- 9 oz Gluten Free Tagliatelle Pasta
- ½ cup Coconut Cream Unsweetened
- Fresh Parsley
Instructions
- Use a 5-quart heavy bottom pot. Add in the garlic oil.
- Heat the oil over medium heat.
- Add the diced chicken. Season the chicken with salt, pepper, and garlic salt.
- Cook the chicken over medium-high heat for ten minutes. Resist the urge to stir the chicken. Once the chicken is golden brown, flip the chicken pieces and cook the other side. Once golden brown, stir the chicken again. Make sure none of the chicken pieces are raw.
- Next, pour the chicken broth, milk, and chopped broccoli florets. Mix and bring to a simmer over medium heat.
- Add in the pasta. Cook for ten minutes or package instructions. Stir carefully, but often so it doesn’t stick to the bottom. As the liquid mixture cooks, it creates a creamy sauce and softens the noodles. It is important to stir often so the noodles do not stick to the bottom. After eight minutes, turn down the heat to medium-low. This will help keep the noodles from burning.Resist the urge to stop cooking before the package instructions, or you will run the risk of undercooked noodles.
- Stir in the coconut cream and cook for a couple more minutes. The sauce should be thick and creamy.
- Serve immediately. Store any leftovers in an airtight container in the refrigerator for up to four days.
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