Name: Low FODMAP Crispy Baked Chicken with Gravy
Prep time: 20 min
Cook time: 45 min
Total time: 65 min
Yield: 4 servings
Cuisine: Low FODMAP Diet
Ingredients: 2 cups (370g) brown rice; 4 cups water; 2.5 lb (1.1kg) boneless skinless chicken breasts; 1 cup gluten-free panko breadcrumbs; 4 tablespoons olive oil, divided; 2 tablespoons fresh parsley, minced; 1/4 cup Dijon mustard; 2 tablespoons water; 1/4 teaspoon salt, divided; 1/2 teaspoon black pepper, divided; 6 tablespoons butter; 6 tablespoons gluten-free all-purpose flour; 1 cup lactose-free milk; 1 cup chicken stock (onion-free); 1/4 teaspoon dried thyme

Instructions

Place rice in a saucepan with 4 cups water. Bring to boil, reduce heat, cover, and simmer 20 minutes until tender. Keep covered and set aside.

Preheat oven to 400°F (200°C). Line a baking sheet with foil, place a rack on top, and spray with cooking spray.

Pound each chicken breast to 1/4-inch thickness with a meat mallet.

In a shallow dish, combine panko, 2 tablespoons olive oil, and parsley.

In another dish, mix mustard, 2 tablespoons water, 1/8 teaspoon salt, 1/4 teaspoon pepper, and remaining olive oil.

Coat each chicken breast in mustard mixture, then dredge in panko. Place on prepared rack.

Bake 25-30 minutes until golden brown and cooked through.

For gravy: Melt butter in a saucepan over medium heat. Whisk in flour to make a roux. Cook, whisking constantly, until light brown.

Gradually whisk in milk, stock, and thyme. Continue stirring until thickened, about 5 minutes.

Season with remaining salt and pepper.

Serve chicken over rice, topped with gravy.

FODMAP Notes

Uses gluten-free panko and flour. Lactose-free milk makes the gravy safe. Ensure chicken stock is onion and garlic-free. Brown rice is low FODMAP at 1 cup cooked per serving.

Tips

💡 Pounding chicken ensures even cooking
💡 The rack elevates chicken for crispier coating
💡 Make gravy while chicken bakes
💡 Use a meat thermometer for perfect doneness

Recipe Notes

This cozy dish brings together crispy baked chicken and silky homemade gravy over fluffy rice. It’s comfort food at its finest, adapted for the low FODMAP diet.

Substitutions

Rice: White rice, quinoa, or mashed potatoes
Flour: Any gluten-free flour blend for the gravy
Stock: Homemade low FODMAP chicken stock works best

Storage

Refrigerator: Keeps 4 days (store gravy separately)
Reheating: Reheat chicken in oven; thin gravy with milk if needed

FODMAP Stacking Note

One serving is low FODMAP. Use onion and garlic-free stock. Brown rice is safe at 1 cup cooked per serving.

Low FODMAP Breaded Chicken
Low FODMAP Chicken Potpie
Low FODMAP Shepherd’s Pie