Quickly create a classic Italian pasta dish using just one pot with this Low FODMAP Instant Pot Chicken Fettuccine Alfredo! This recipe delivers tender chicken and noodles smothered a creamy, decadent sauce, all cooked at the same time in the Instant Pot! Add some fresh or frozen broccoli before serving to make this a convenient one-pot meal. Using FODMAP friendly ingredients like gluten-free brown rice fettuccine noodles, garlic-infused olive oil, coconut cream, and parmesan cheese, even those on a low FODMAP diet can enjoy this Italian favorite without losing out on amazing flavor.
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Hey, is that 'REAL' cheese?!?
Yes, it is! Shocking, I know. I started creating this low FODMAP Instant Pot chicken fettuccine alfredo recipe a long time ago. My original intent was to make it low FODMAP and Paleo, like the majority of my recipes. Whereas most Paleo alfredo recipes use cashews to make a rich, "cheesy" tasting sauce as actual cheese is not allowed, cashews won't work for low FODMAP as they are, well, very high in FODMAPs.
I tried experimenting with other nuts lower in FODMAPs, such as macadamia and brazil nuts. The results were abysmal. Other nuts don't break down as easily as cashews, and I always ended up with a gritty sauce. It was gross. I even completely gave up on this recipe at one point, putting it on my "Failed" list of recipes.
My favorite Italian dishes are those covered in alfredo sauce and cheese. As I didn't want to completely give these things up, I decided for this dish that going non-Paleo would be okay. I took this recipe off the "Failed" list and gave it another go. This recipe came as a result, and in addition to being low FODMAP and gluten-free, it is also tree nut-free. It does contain dairy and lactose due to the parmesan cheese but in quantities that are tolerable according to Monash University.
Is Parmesan Cheese Low FODMAP?
Monash University, the leading authority on FODMAP research and information, has just recently tested parmesan cheese for FODMAPs. According to Monash University's Low FODMAP Diet App, only "trace amounts of FODMAPs were detected" in parmesan cheese and it "remains low in FODMAPS in a serving size up to 500 grams." We're only adding 45 grams total across 4 servings.
Please note: This whole point is moot if you are not lactose intolerant.
Why Low FODMAP Instant Pot Chicken Fettuccine Alfredo?
The ability to cook pasta and the things that go with the pasta in one-pot is one of the things that make Instant Pot cooking so special. In my Low FODMAP Instant Pot Spaghetti & Meatballs One-Pot Meal recipe, meatballs, sauce and noodles are all cooked together at the same time in the Instant Pot. One-pot meals are easy and convenient and typically allow for fewer dishes to clean at the end.
However, as I mention in my post about Low FODMAP Instant Pot Spaghetti & Meatballs, the spaghetti you get when cooking pasta noodles, sauce and meatballs together does not taste the same as spaghetti you get when those things are cooked separately, as is what is traditional. It also does not look pretty, but it is still very delicious.
These things are also true of Low FODMAP Instant Pot Chicken Fettuccine Alfredo. If you're expecting the same flavor as something you would order in an Italian restaurant, then don't make chicken fettuccine alfredo all in the same pot. It does not taste the same. It does not look the same. If you don't though, you're missing out on some special Instant Pot magic.
If you want to create that Instant Pot magic - read on.
Necessary Equipment
The equipment I use to make this Low FODMAP Instant Pot Chicken Fettuccine Alfredo includes:
- 6-quart Instant Pot, 8-quart Instant Pot (this recipe has been tested in both), or another comparable electric pressure cooker
- Measuring spoons and cups
- Paper towels
- Tongs x 2
- Large plate
- Plastic spoon for scraping
- Cutting board
- Chopping knife
- Instant read thermometer
- Plastic spoon for stirring
Low FODMAP Instant Pot Chicken Fettuccine Alfredo: Ingredients & Success Tips
Garlic-Infused Olive Oil & Ghee
To add garlicy flavor that is essential to a tasty alfredo, I add 3 tablespoons of garlic-infused olive oil. In order to create a rich, creamy alfredo sauce, I also add 2 tablespoons of ghee (a.k.a. clarified butter). To start making the recipe, I hit the "Sauté" button on the Instant Pot and add the garlic oil and ghee to the pot.
Chicken
In this recipe I use two large chicken breasts that collectively weigh about 1.5 pounds. The chicken breasts used in these photos are a bit larger than what's ideal (close to 2 pounds total), but that's what I had in the freezer at the time. When 1.5 pounds of chicken breast are used, I keep the pressure cook time at 7 minutes. When cooking these larger chicken breasts, I increased the pressure cooking time to 8 minutes so that they would not come out undercooked. The noodles came out slightly more tender than what's ideal, but the most important thing is to ensure the chicken comes out at a minimum internal temperature of 165°F.
While the Instant Pot is heating up, I dry the chicken breasts with paper towels and generously sprinkle them with kosher salt and freshly ground black pepper. Drying the breasts helps to keep them from sticking to the bottom of the pot as well keeps oil splatter at a minimum. They also seem to stick less when using kosher salt. Once the display on the Instant Pot reads "Hot," I add the chicken breasts to the pot and sear them on each side for 1 minute. Once seared, I remove them to a plate and hit "Cancel" on the Instant Pot.
Low FODMAP Chicken Bone Broth & Coconut Cream
Then, I deglaze the pot by slowly pouring in 2 cups of chicken bone broth, waiting about 15 seconds, and then scraping the bottom of the pot clean with a plastic spoon. Once the bottom of the pot is clean, I add 1 cup of coconut cream to the pot. You can purchase coconut cream in a can or separate it from a can of regular, full fat coconut milk (see recipe notes below for how to do this).
Seasonings & Nutritional Yeast
After all the liquid ingredients are in the pot, I stir in the following seasonings:
- 2 teaspoons dried chives - one of my favorite low FODMAP ingredients
- 2 teaspoons nutritional yeast - adds cheesy flavor to the sauce as well as a variety of B vitamins
- 1 teaspoon kosher - in addition to what's been sprinkled on the chicken before searing
- ½ teaspoon freshly ground black pepper - in addition to what's been sprinkled on the chicken before searing
Brown Rice Fettuccine Noodles
To keep this chicken fettuccine alfredo recipe low FODMAP as well as gluten-free, I use brown rice fettuccine noodles (I like the Tinkyada brand, which can be found in the gluten-free isle at a lot of grocery stores in North America). If you use other types of noodles either in variety (such as gluten-free but not brown rice) or shape (such as spaghetti noodles or spirals), please note that the results may not be the same.
Once the sauce is thoroughly stirred, I break the brown rice fettuccine noodles in half and add them to the pot. This must be done in a crisscross fashion lest run the risk of getting a burn error during the pressure cooking cycle. I took a photo of what the pot looked like after I added the noodles. Unfortunately, the noodles didn't fall in the pot exactly how I would have liked for a good visual demonstration, but it's better than nothing I suppose:
To add the noodles in a crisscross fashion: I start at one side of the pot and drop them in one layer until I get to the other side. Then, I rotate my hand 90 degrees and drop them from one side of the pot to the other in a second layer. I repeat these steps until I run out of noodles.
Then, I gently lay the chicken breasts on top of the noodles, top side up:
Lastly, I scrape the plate that the chicken breasts were laying on with a spatula (leave no flavor behind!).
Close the Instant Pot lid, set the pressure release valve to "Sealing" (if not automatic), and set the timer for 7 minutes.
Parmesan Cheese & Broccoli
Once the cooking cycle has completed, I quickly release the pressure. I open the lid and using a fresh set of tongs, remove the chicken from the pot onto a cutting board. I check the temperature of the chicken with an instant read thermometer. Chicken must be at least 165°F to be safely consumed. I let the chicken rest on the cutting board, return to the Instant Pot and stir the noodles. The sauce will thicken as it stands, so don't panic if it's thin at first.
Then, I add the parmesan cheese and fresh or frozen broccoli (optional but highly recommended) to the pot and stir. The cheese will melt and the broccoli will cook to tender-crisp perfection using residual heat.
I found that frozen broccoli can cool down the sauce to an undesirable level once added. If that happens, ensure you have stirred the noodles and press "Sauté" on the Instant Pot. Allow the sauce to heat up for a few minutes but don't let it go too long. The noodles may start to stick and burn on the bottom of the pot if left to sauté too long.
Optionally garnish with freshly chopped parsley or basil.
Low FODMAP Instant Pot Chicken Fettuccine Alfredo (Gluten-Free)
Equipment
Ingredients
- 3 tablespoons garlic-infused olive oil
- 2 tablespoons ghee
- 1.5 pounds chicken breasts, about 2 large
- 2 cups low FODMAP chicken bone broth
- 1 cup coconut cream
- 2 teaspoons dried chives
- 2 teaspoons nutritional yeast
- 1 teaspoon kosher salt, plus more for sprinkling
- ½ teaspoon freshly ground black pepper, plus more for sprinkling
- 7 ounces brown rice fettuccine noodles, half of a 14 ounce package
- ½ cup parmesan cheese
- ½ pound fresh or frozen broccoli, optional
- Fresh Italian parsley or basil, finely chopped, for garnish (optional)
Instructions
- Hit Sauté on your 6-quart Instant Pot, 8-quart Instant Pot, or comparable electric pressure cooker, and add the garlic-infused olive oil and ghee to the pot. While the Instant Pot heats up, dry chicken breasts and generously sprinkle with kosher salt and ground black pepper. Once the display reads “Hot,” swirl the pot to coat in oil and melted ghee, add the chicken breasts and sear for one minute per side. Remove chicken breasts to a plate.
- Hit the “Cancel” button and add 2 cups of chicken broth. Using a plastic spoon, scrape the bottom of the pot clean with a plastic spoon.
- Add coconut cream, dried chives, nutritional yeast, 1 teaspoon kosher salt and ½ teaspoon of ground black pepper, and stir until well combined.
- Break brown rice fettuccine noodles in half. Add evenly to the pot in a crisscross fashion to keep noodles from clumping together (see post above for a photo and more detailed explanation). Place chicken breasts top side up on top of the noodles. Scrape the juices on the plate the chicken was resting on with a spatula into the pot (leave no flavor behind!).
- Close Instant Pot lid, set the pressure release valve to seasoning. Press the “Pressure Cook” button and set the timer for 7 minutes.
- Once the cooking cycle has completed, quick release the pressure (if you smell coconut, don’t panic – it won’t taste coconutty). Remove chicken breasts to a cutting board and check the temperature of the thickest part of the thickest breast with an instant read thermometer. Chicken must be at least 165° F to be safely consumed. Allow chicken to rest on the cutting board. Stir the noodles (the sauce will thicken as it stands) and taste test them for doneness. If they are not tender enough, put the lid back on the pot, let them sit for 5 minutes, and taste them again.
- Stir in cheese and broccoli (if using). Taste sauce and adjust seasonings as desired. Slice chicken breasts horizontally in ½-inch strips and either stir in or serve on top of noodles and sauce.
Notes
- Parmesan cheese: Monash University's Low FODMAP Diet App lists parmesan cheese as having only trace amounts of FODMAPs.
- Coconut cream: can be purchased or separated from a regular can of full-fat coconut milk. To separate, stick a can of coconut milk in the fridge the night before you make the recipe. When you are ready to add it, open the can and skim the thick cream off the top of the can into a measuring cup until you’ve measured out 1 cup.
- If your sauce tastes coconutty: add more salt and pepper in small quantities until the coconut flavor dissipates.
- Brown rice noodles: Using other types of noodles other than brown rice fettuccine noodles (such as other types of gluten-free noodles or spaghetti style, etc) may achieve different results. I have tested this with brown rice spaghetti noodles and brown rice spirals and both come out a bit under cooked at this cooking time, but if left in the closed pot for a few minutes, they should become more tender.
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