Low FODMAP Instant Pot Easy

Low FODMAP Instant Pot Shredded Chicken

Versatile low FODMAP shredded chicken made easy in the Instant Pot. Perfect for meal prep, tacos, salads, and bowls. Ready in 20 minutes.

Prep Time
5m
Cook Time
10m
Total Time
20m
Servings
6
Low FODMAP Instant Pot Shredded Chicken

Instructions

  1. 1

    Place chicken breasts in the Instant Pot.

  2. 2

    Drizzle with garlic-infused olive oil.

  3. 3

    Sprinkle salt, pepper, paprika, cumin, oregano, and thyme over the chicken.

  4. 4

    Pour chicken broth around (not over) the chicken. Add bay leaf.

  5. 5

    Secure the lid and set valve to Sealing.

  6. 6

    Cook on Manual/Pressure Cook HIGH for 10 minutes (12 minutes if using frozen chicken).

  7. 7

    When done, let pressure release naturally for 5 minutes, then quick release remaining pressure.

  8. 8

    Remove chicken to a large bowl or cutting board. Remove and discard bay leaf.

  9. 9

    Using two forks, shred the chicken into bite-sized pieces.

  10. 10

    Optional: Return shredded chicken to pot and stir into cooking liquid to keep moist, or drain liquid and reserve for other uses.

  11. 11

    Use immediately or store for meal prep.

FODMAP Notes

This simple recipe is completely low FODMAP. Chicken is protein-based with no FODMAPs. All spices used (paprika, cumin, oregano, thyme) are low FODMAP. Garlic-infused oil provides flavor without fructans. Ensure chicken broth is free from onion and garlic - use certified low FODMAP brands or homemade stock. This shredded chicken is a perfect base for countless low FODMAP meals.

Tips

  • 💡 Chicken thighs are more forgiving and stay moister - great for beginners
  • 💡 Save the cooking liquid - it makes excellent soup or rice base
  • 💡 Cook from frozen - just add 2 extra minutes to cooking time
  • 💡 Double the recipe - Instant Pot can handle 4 lbs of chicken easily
  • 💡 Customize spices - try Italian herbs, BBQ seasoning, or taco spices
  • 💡 Portion into containers immediately for easy weekly meal prep
#meal-prep #freezer-friendly #high-protein #gluten-free #dairy-free #versatile #budget-friendly

Recipe Notes

This is the ultimate meal prep protein. Make a batch on Sunday and use it all week in different ways. It’s incredibly simple and almost impossible to mess up.

Ways to Use Shredded Chicken

  • Tacos: Serve in corn tortillas with low FODMAP toppings
  • Salads: Top mixed greens with shredded chicken and low FODMAP dressing
  • Bowls: Add to rice or quinoa bowls with vegetables
  • Sandwiches: Use on gluten-free bread with lettuce and tomato
  • Soup: Add to broths or chicken soup
  • Pizza: Use as protein on low FODMAP pizza
  • Wraps: Roll in lettuce leaves or gluten-free wraps

Flavor Variations

  • Taco Style: Add 1 tsp chili powder and 1/2 tsp chipotle powder
  • Italian: Use Italian seasoning, add fresh basil after cooking
  • Asian: Use ginger, sesame oil, and low sodium soy sauce
  • BBQ: Toss shredded chicken with low FODMAP BBQ sauce
  • Lemon Herb: Add lemon juice and fresh herbs after cooking

Storage

  • Refrigerator: Store in airtight containers for up to 4 days
  • Freezer: Freeze in portion-sized bags or containers for up to 3 months
  • Pro tip: Freeze flat in ziplock bags for easy thawing
  • Reheating: Microwave with a splash of broth to keep moist, or reheat in skillet

FODMAP Stacking Note

Pure protein with just spices - no FODMAP concerns. Use freely in meals but balance with appropriate portions of grains and vegetables.

  • Low FODMAP Instant Pot Chicken Soup
  • Low FODMAP Instant Pot Rice Bowls