Low FODMAP Chicken & Rice Bake


15 Min

50 Min

4 Servings


  • ½ cup Fody Low FODMAP Mild Salsa
  • ½ teaspoon salt
  • 1 cup basmati rice (uncooked)
  • 1 tablespoon Low FODMAP Chicken Soup Base
  • ½ teaspoon ground coriander
  • ¼ teaspoon ground black pepper
  • 1 cup shredded cheddar cheese
  • 2 tablespoons lime juice, divided
  • 1 to 1 ½ pounds chicken tenders
  • 1 tablespoon Low FODMAP Garlic Infused Oil
  • ½ teaspoon ground cumin
  • ½ teaspoon dried oregano
  • 1 ½ cups boiling water
  • 2 scallions, thinly sliced (green parts only)


Heat oven to 350. Lightly coat a 13” x 9” baking pan with cooking spray. In a medium bowl, combine the Fody Low FODMAP Salsa, 1 tablespoon lime juice and ½ teaspoon salt. Add the chicken tenders and stir to coat. Set aside.

Spread the rice out in the bottom of the prepared baking pan. Drizzle with Low FODMAP Garlic Infused Olive Oil and the remaining 1 tablespoon lime juice. Sprinkle with Low FODMAP Chicken Soup Base, cumin, coriander, oregano and pepper. Carefully pour the boiling water over top.

Arrange the chicken tenders on top of the rice and water mixture, pouring any remaining salsa mixture in the bowl over top of the chicken. Cover pan tightly with aluminum foil and bake 40 to 45 minutes, or until liquid is absorbed, rice is tender, and chicken is cooked through.

Sprinkle the cheese and scallions evenly on top and bake another 5 minutes, or until the cheese is melted. Serve your Low FODMAP chicken & rice bake!

About the Chef

Dianne Benjamin

Dianne Benjamin is the author of The Low-FODMAP Cookbook: 100 Delicious, Gut-Friendly Recipes for IBS and Other Digestive Disorders (Quarto Publishing Group, 2016) and runs the blog Delicious as it Looks. She lives in Cedar Rapids, Iowa with her husband and pug. When she isn’t cooking up a storm in the kitchen or taking photos, she enjoys reading, drinking coffee and spending time with family.