Creamy, cozy, and surprisingly simple, this low FODMAP alfredo sauce with chicken and broccoli has all the richness you crave, without the cream or garlic. How? With carefully chosen ingredients that, when cooked properly, make a creamy low FODMAP sauce! The best part is that this recipe is a one-pot chicken alfredo that saves on dishes too! Winning at life, one recipe at a time.
Creating a dairy free alfredo sauce without cashews was key to keeping this recipe low FODMAP. Cashews aren't very FODMAP friendly, so instead I used a blend of almond milk and coconut cream for that same creamy texture without the tummy troubles. If you're craving more low FODMAP pasta dinner recipes, try my Slow Cooker Low FODMAP Spaghetti Sauce or comforting Low FODMAP Beef Stroganoff.
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Why You'll Love This Recipe
- Creamy Without The Cream. You'll get that rich, silky texture of classic alfredo without using heavy cream or dairy.
- Totally Low FODMAP Friendly. Garlic infused oil and coconut cream bring all the flavor without the stomach aches.
- One Pot Wonder. Everything cooks in the same pan (even the pasta), which means fewer dishes and more time to relax.
- Family Approved. It's mild, cozy, and full of familiar flavors that even picky eaters and teens will dig into.
- Easy To Customize. Keep it simple or mix it up with extra veggies, gluten free noodles, or a lactose free twist.
What You'll Need
- Diced Chicken Breasts - Boneless, skinless chicken breasts work perfectly.
- Garlic Infused Olive Oil - Use an option without garlic pieces in the oil. I love the the certified option from Amazon.
- Milk - Use unsweetened almond milk, lactose free milk, or, if no modifications are needed, 2%, 1%, or whole milk. Do not use skim milk. There isn't enough fat to make it into a creamy alfredo sauce.
- 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 one. 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
Step 1: Brown the chicken.
Use a 5-quart heavy-bottom pot. I love using a Dutch oven for this. Add the garlic infused olive oil and warm it over medium heat.
Add the diced chicken to the pot and season with salt, pepper, and garlic salt. Let the chicken cook for about 10 minutes without stirring. Once golden on one side, flip the pieces and cook the other side until browned and cooked through. Give it one final stir to be sure there are no raw spots.
Step 2: Add broth, milk, and broccoli.
Pour in the chicken broth, unsweetened almond milk, and chopped broccoli florets. Stir everything together and bring it to a gentle simmer.
Step 3: Cook the pasta.
Add the gluten free pasta right into the pot. Cook for about 10 minutes, or according to package instructions. Stir often so the pasta doesn't stick. As the liquid reduces, it thickens into a creamy sauce and softens the noodles. Al dente pasta is the goal.
Step 4: Stir in the coconut cream.
Turn off the heat and stir in the coconut cream. The sauce will become thick and creamy as it sits.
Serve right away, topped with fresh herbs. Parsley or basil is a great option.
Tips and Tricks
Use The Right Pot. A heavy-bottom Dutch oven helps the pasta cook evenly and keeps the sauce from scorching.
Don't Skip Stirring. Gluten free noodles love to stick. Stir often for that perfectly creamy, smooth sauce.
Let The Chicken Brown. Give the chicken time to develop golden edges before flipping. It adds flavor and texture to the whole dish.
Adjust The Sauce. If the sauce gets too thick, add a splash of almond milk or broth to loosen it up before serving. When the sauce coats the back of the spoon, it's ready!
Fresh Herbs For The Win. A sprinkle of parsley or basil right before serving brightens up the whole meal.
Ingredient Swaps
- Chicken. Prefer dark meat? Swap in diced, boneless, skinless chicken thighs instead of chicken breasts. They stay tender and juicy.
- Milk. Use regular milk (not skim) or lactose free milk if that fits your needs. Both give a creamy texture without changing the flavor.
- Cream. If you tolerate dairy, use heavy cream. Or skim the thick layer off the top of a can of unsweetened coconut milk. It's the same as coconut cream and budget friendly!
- Broccoli. Not a broccoli fan? Leave it out. If you love it, add more or serve a side of steamed broccoli for an extra veggie boost.
Special Diet Variations
Vegan Alfredo Sauce. Use vegetable broth instead of chicken broth and skip the chicken. Add extra veggies like mushrooms or spinach for more texture and flavor.
Lactose Free Alfredo Sauce. Swap almond milk for lactose free milk and use lactose free cream. Add a small serving of Parmesan or mozzarella if tolerated - both are low FODMAP options.
Vegetarian Alfredo. Replace the chicken broth with vegetable broth and leave out the chicken. Add more broccoli or toss in mushrooms (oyster or canned) for a hearty twist.
Storing And Reheating
Store - Keep leftovers in an airtight container in the refrigerator for up to four days.
Reheat - Add a splash of unsweetened almond milk and warm gently in a saucepan over low heat. You can also reheat in a microwave-safe dish for a few minutes until heated through.
Freeze - Freeze leftovers in a freezer-friendly container for up to three months. Thaw overnight in the refrigerator, then follow the reheating instructions above.
Low FODMAP Notes
Low FODMAP ingredient information is based on the Monash University Food App and FODMAP Friendly App testing results as of the day posted. As always, modify based on your gut and what works for you on a low FODMAP diet.
- Plain, Unseasoned Chicken Breasts - Not FODMAPs detected in protein.
- Garlic Infused Olive Oil - Such a great way to add garlic without using actual garlic. Safe at 1 tablespoon (18 grams) per meal.
- Chicken Broth - Use a low FODMAP option or find one that you can tolerate.
- Unsweetened Almond Milk - Safe at 1 cup (257 grams) per meal
- Coconut Cream - Use unsweetened canned coconut cream. It's safe at ¼ cup (60 grams) per meal.
- Broccoli - Use only the florets - they are the best anyway. Safe at ¾ cup (75 grams) per meal.
- Gluten Free Pasta - Brown Rice Pasta tested safe at 1 cup (150 grams) per meal.
Ingredient portions are based on Monash University testing and current low FODMAP serving sizes.
FAQs
Unless the package is marked gluten free, they are not. Noodles are typically created from semolina flour, which contains wheat. Gluten free noodles can be made from corn, rice, or 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.
Yes. You can swap the coconut cream for lactose free cream or full-fat lactose free milk. The sauce won't be quite as rich but will still be creamy and delicious.
Tagliatelle or fettuccine made from brown rice or corn holds up best in creamy sauces.
Yes. This recipe is designed to be both dairy free and low FODMAP. Using almond milk, coconut cream, and garlic infused olive oil keeps it gentle on digestion.
Absolutely. Garlic infused olive oil adds all the flavor without the FODMAPs. Also use a certified low FODMAP garlic salt from Smoke and Sanity.
If your sauce feels too thin, let it simmer uncovered for a few extra minutes.
Yes. Cook it as directed, then cool and refrigerate. Reheat gently with a splash of unsweetened almond milk before serving to bring back the creamy texture.
If you love this creamy low FODMAP alfredo sauce, try more pasta favorites like Low FODMAP Beef Stroganoff or Slow Cooker Low FODMAP Pasta Sauce. They're hearty, family-friendly, and gentle on the gut.
Yes. Skip the chicken and use vegetable broth instead of chicken broth. Add extra broccoli or mushrooms for a satisfying vegetarian version that still tastes rich and creamy.
What do I serve with Low FODMAP Alfredo?
Big Green Salad: Cut up romaine lettuce, add baby spinach, shredded carrots, black olives, and grape tomatoes. Serve with your favorite homemade Low FODMAP salad dressing recipe!
Gluten Free Garlic Bread: Drizzle garlic infused olive oil over gluten free bread and toast it in a low-temp oven until golden and crisp.
Roasted Vegetables: Add a colorful side of roasted carrots, potatoes, and bell peppers for a cozy, balanced meal.
Simple Fruit Salad: Mix up strawberries, blueberries, and pineapple for a light, sweet finish.
More Loveable Low FODMAP Pasta Recipes
Love This Recipe?
Leave a ⭐⭐⭐⭐⭐ rating + comment. It helps so much, and we love hearing from everyone! Thank You -Venessa
Recipe
Low FODMAP Alfredo Sauce with Chicken and Broccoli
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
- ½ teaspoon low FODMAP garlic salt (Note 1)
- 1 teaspoon ground black pepper
- 1 teaspoon kosher salt
- 1 ½ cups chicken broth (Note 2)
- 2 cups unsweetened almond milk (Note 3)
- 1 ½ cups fresh broccoli chopped
- 9 ounces gluten free Tagliatelle Pasta (Note 4)
- ½ cup canned coconut cream unsweetened (Note 5)
- Topping: fresh parsley or fresh basil optional
Instructions
- Use a 5-quart heavy-bottom pot. Add the garlic infused olive oil and heat over medium heat.
- Add the diced chicken to the pot and season with salt, pepper, and garlic salt.
- Cook the chicken over medium-high heat for about 10 minutes. Resist the urge to stir. Once the chicken is golden brown, flip the pieces and cook the other side until browned and cooked through. Give it one final stir to make sure all the pieces are fully cooked.
- Pour in the chicken broth, milk, and chopped broccoli florets. Stir to combine and bring to a gentle simmer.
- Add the pasta and cook for about 10 minutes, or follow the package instructions. Stir carefully but often so it doesn't stick to the bottom. As the liquid cooks down, it thickens into a creamy sauce while the noodles soften. Keep stirring often for the best texture. Al dente pasta is the goal.
- Remove from the heat. Stir in the coconut cream and let it thicken for 2-3 minutes, until the sauce is thick and creamy.
- Serve immediately, topped with chopped fresh parsley or fresh basil, if desired.
Venessa Mandelkow says
We love this one pot alfredo recipe! The tender chicken and the broccoli florets are such a great combination.