This delicious and healthier take on Marry Me Chicken is gluten free, dairy free, and lower FODMAP. The perfect easy, allergy friendly dinner option!
Marry Me Chicken is a classic, but if you have food allergies, you may not have ever been able to try it. Traditional Marry Me Chicken is filled with dairy, onions, and garlic, and if it’s served over pasta, then it’s also not gluten free. My version is allergy friendly while still packing all that delicious flavor! My goal is always to show you that you can eat your favorite dishes even if you have food allergies and this classic chicken meal is proof that allergy free food can still taste amazing.
In my dairy free Marry Me Chicken, we sub out the dairy for nutritional yeast and full fat coconut milk to still achieve that creamy, cheesy flavor. I top it off with vegan feta, which I think tastes so much better than parmesan in this recipe! Instead of high FODMAP garlic and onion, I sub in fennel (my favorite onion substitute!) and garlic infused olive oil. Lastly, this creamy-tomato based dish is served over gluten free pasta (use a grain-free pasta to keep this recipe completely Paleo).
One of the best things about this gluten free dinner is that it’s fairly quick! For how elaborate this dish looks and for how flavorful it is, it’s actually easy to make and is done in about 30 minutes. This allergy friendly Marry Me Chicken is the perfect weeknight dinner or dinner party option.
Allergy Friendly Marry Me Chicken
Ingredients:
- chicken breast
- garlic olive oil
- fennel
- red bell pepper
- red pepper
- Italian seasoning
- salt
- chicken broth
- full fat canned coconut milk
- sun-dried tomatoes in oil
- nutritional yeast
- spinach
- fresh basil
- (vegan) feta
- Cilantro
- gluten free pasta
This entire dish is made in one pan! First you cook the chicken then set it aside while you cooke the bell pepper and fennel.
Add in the chicken broth, coconut milk, herbs and spices, and nutritional yeast. Let everything simmer for a few minutes before adding the spinach, chicken, and basil.
Serve over your favorite pasta with fresh cilantro and feta!
Healthy Marry Me Chicken
Ingredients
- 1 Tbsp oil from a jar of sun-dried tomatoes
- 1 lbs chicken breast
- 1 Tbsp garlic olive oil* see notes if you don't have access to garlic infused oil
- 1 fennel, diced
- 1 large red bell pepper, diced
- 1/2 tsp red pepper, to taste
- 1 tsp Italian seasoning
- 1 tsp salt
- 1 cup chicken broth
- 1/2 cup full fat canned coconut milk
- 1/2 cup sun-dried tomatoes in oil, thinly sliced
- 1/4 cup nutritional yeast
- 2-3 large handfuls of spinach
- 1/4 cup packed fresh basil, thinly sliced
- 1/2 cup feta I used a vegan variety
- Cilantro
- 4 servings cooked pasta of choice
Instructions
- Heat one tablespoon of the sun-dried tomato oil in a large skillet over medium heat.
- While oil is heating, season chicken breast with salt and pepper on both sides. If your chicken breast is really thick, I highly suggest filleting it.
- Add the chicken to the hot pan and cook on both sides for about 5-7 minutes, until chicken is cooked through and temperature registers 165F.
- While chicken is cooking, begin cooking your pasta separately according to package directions.
- When chicken is done, remove and set aside.
- Add the garlic oil oil to the pan along with the fennel and cook for 2-3 minutes. Add the bell pepper and cooking another 5-7 minutes until veggies are soft and browning.
- Add the red pepper, Italian seasoning and salt to the veggies and stir to combine. Then add int he broth, coconut milk, sun-dried tomatoes, and nutritional yeast. Bring to a boil then reduce to simmer for 5 minutes.
- Once the sauce has cooked and thickened some, stir in the spinach and basil then add your chicken back in and cook on low until chicken is warmed through.
- Sprinkle with feta and serve over pasta with fresh cilantro.
