Add some zesty excitement to your everyday chicken dinner with this Low FODMAP Instant Pot Salsa Chicken! Kid-friendly and calling for only low FODMAP salsa (homemade or store-bought), low FODMAP taco seasoning, low FODMAP chicken bone broth, and marble cheese (lactose-free if needed), this low FODMAP chicken dinner can be quick to throw together! In addition to being low FODMAP, this salsa chicken recipe is Keto, low carb, gluten-free, and lactose-free if needed.
Please note: this recipe, although low in FODMAPs, contains spicy ingredients. Spicy food can still trigger symptoms in some individuals with IBS.
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What is low FODMAP salsa chicken?
In a general sense, salsa chicken is a Tex Mex chicken dinner recipe intended to be one of those "dump and go" (although I hate the use of the word "dump" to describe food) recipes. Traditionally, it contains minimal ingredients: jarred salsa, taco seasoning, and cheese.
How FODMAPs ruin "dump and go"
Due to FODMAPs, this low FODMAP salsa chicken recipe is a bit less "dump and go" and requires a bit more prep work, especially if you want to make my amazing homemade Chunky Low FODMAP Instant Pot Salsa recipe, which works so well with this. Also, store-bought taco seasoning typically contains high FODMAP ingredients, so I make my own using my low FODMAP taco seasoning. Luckily, both of these components can be made in advance, so that when you're ready to make this low FODMAP salsa chicken, everything is ready to go.
If you prefer not to make your own salsa (although I highly recommend you do as it is far more delicious, customizable, and economical), you can always use a store-bought low FODMAP salsa instead.
Low FODMAP, Keto, Low Carb, Lactose-Free, and Gluten-Free
As stated above, in addition to being low FODMAP, this salsa chicken recipe is also compliant with the Keto, low carb, lactose-free, and gluten-free diets. Serve it on its own or over a rice option compliant with your dietary needs.
Necessary Equipment
The equipment I use to make this Low FODMAP Instant Pot Salsa Chicken includes:
- 6-quart Instant Pot (an 8-quart Instant Pot will work, but this recipe works best in a 6-quart)
- Paper towels
- Measuring spoons and cups
- Stirring spoon
- Cheese shredder
- Instant read thermometer
- Slotted spoon
Low FODMAP Instant Pot Salsa Chicken: Ingredients & Success Tips
Chicken
To start this recipe, I first dry off 1.75 pounds of boneless, skinless chicken thighs using paper towels. If desired, two large boneless chicken breasts, weighing about ½ pound each and sliced in half horizontally, can also be used. My preference for this recipe is chicken thighs due to the fat content as I am eating Keto (thighs are also better than breasts for my blood sugar issues); however, I have tested this recipe with chicken breasts and they also turn out great.
Low FODMAP Taco Seasoning
To add some low FODMAP Tex Mex flavors to the salsa chicken, I sprinkle the chicken on both sides with my homemade low FODMAP taco seasoning recipe (see that post for ingredient FODMAP information).
Then, I let the chicken to rest for 30 minutes to allow the chicken to marinate in the spices. I've tried a variety of different marinating tactics for this recipe, and this method works best for this particular one.
Low FODMAP Salsa
While the chicken is marinating, I add 1 cup of low FODMAP salsa to the Instant Pot. I use my own homemade Low FODMAP Instant Pot Salsa recipe, which I make at least 1 day in advance to get the best flavor. See that recipe post for detailed FODMAP information on its ingredients. One full batch of my low FODMAP salsa will be enough to make two batches of low FODMAP salsa chicken if you make it two weeks in a row.
You can also use store-bought versions of low FODMAP salsa. I have not tested this recipe with anything other than my homemade salsa, but I am fairly certain that most store-bought versions should work as well.
Low FODMAP Chicken Bone Broth
I also add ½ cup of low FODMAP chicken bone broth to the pot. The salsa is not liquidy enough on its own to create enough steam for the pot to be able to come to pressure. Adding the chicken broth, while making the sauce more liquidy in the end, enables the pot to come to pressure. If the salsa you end up using is particularly thick, you may want to add a bit more broth to the pot in order to avoid the dreaded Burn Error.
Once I've added the broth, I stir to combine it with the salsa. Then, I spread the mixture evenly along the bottom of the pot with the spoon.
When the chicken is done marinating, I lay the thighs gently on top of the salsa mixture, keeping them from touching the bottom of the pot the best I can.
Then, I pour the remaining ½ cup salsa over the chicken thighs, spreading it evenly with a spoon.
Pressure Cook
I close the lid of the Instant Pot, set the pressure release valve to "Sealing," hit the "Pressure Cook" button, and set the timer for 5 minutes. Once the cooking cycle has completed, I allow the pressure to release naturally for 10 minutes, and then manually release the remaining pressure.
Marble cheese, lactose-free if needed
After the pressure is released, I open the lid and allow the steam to dissipate for a few seconds. Then, I sprinkle shredded marble cheese (lactose-free if needed) over top the chicken thighs.
I reclose the lid and wait two minutes for the cheese to melt.
Once the cheese has melted, using a slotted spoon, I remove each chicken thigh to a platter. Then, still using the slotted spoon, I scoop up to ¼ cup of the salsa over each serving of chicken, leaving as much liquid in the pot as possible. I don't reduce or thicken the sauce as it doesn't work well with the salsa in this recipe, so I use the slotted spoon to make the sauce that ends up on the plate less liquidy.
Serve
As I'm currently eating low FODMAP and Keto, I serve this low FODMAP salsa chicken over shirataki rice or hearts of palm rice. You can eat the chicken on its own or serve it over rice that coincides with your dietary needs. I would not recommend the pot-in-pot method for cooking long grain white or basmati rice along with the chicken for this recipe. While the timing works and you can technically do it, the bowl of rice pushes the chicken down into the liquid, making a lot of the seasoning to wash off. I would recommend cooking the rice separately from the salsa chicken.
Low FODMAP Instant Pot Salsa Chicken (Keto, Lactose-Free)
Equipment
- Instant Pot 6-quart preferred (see notes)
Ingredients
- 1.75 pounds boneless skinless chicken thighs*
- 2 tablespoons low fodmap taco seasoning
- 1 ½ cups low FODMAP salsa, homemade or store-bought*
- ½ cup low FODMAP chicken bone broth
- 1 cup marble cheese, lactose-free if needed, coarsely shredded
- Freshly chopped parsley or cilantro, for garnish (optional)
Instructions
- 30 minutes prior to cooking, dry chicken thighs with paper towels and sprinkle both sides with low FODMAP taco seasoning. Allow chicken to rest for 30 minutes while it marinates in seasoning.
- Meanwhile, add 1 cup of the salsa and the chicken bone broth to a 6-quart Instant Pot* and stir to combine. Use a spoon to spread the salsa evenly on the bottom of the pot.
- Once the chicken is done marinating, gently lay chicken thighs on top of the salsa, being careful that they do not touch the bottom of the pot. Pour the remaining ½ cup of salsa on top of the chicken thighs.
- Close the lid; set the pressure release valve to “Sealing,” press “Pressure Cook,” and set the timer for 5 minutes. Turn the “Keep Warm” button off.
- Once the cooking cycle has completed, allow the pressure to release naturally for 10 minutes, then manually release the remaining pressure.
- Open the lid; allow steam to dissipate for a few seconds. Sprinkle the shredded cheese over the chicken thighs. Place lid back on the pot to allow the cheese to melt for 2 minutes. Remove lid.
- Using an instant read thermometer, check the internal temperature of the thickest thigh. Chicken must reach an internal temperature of 165°F to be safely consumed.
- To serve, using a slotted spoon, remove each chicken thigh from the pot to a platter. Spoon out up to ¼ cup of the salsa onto each serving of chicken, using the slotted spoon to leave most of the liquid in the pot while removing and covering the chicken with the chunky bits of salsa.
- Eat chicken on its own or serve over rice (shirataki rice or hearts of palm rice if eating low FODMAP and Keto/low carb).
Notes
- Chicken: Instead of chicken thighs, you can also use two large boneless chicken breasts (about ½ pound each), sliced in half horizontally.
- Low FODMAP salsa: See my Low FODMAP Instant Pot Salsa post for detailed FODMAP information on its ingredients.
- Instant Pot size: While you can use an 8-quart Instant Pot, this recipe works best in a 6-quart Instant Pot.
- Spicy Food Warning: My homemade Low FODMAP Taco Seasoning and Chunky Low FODMAP Instant Pot Salsa contain spicy ingredients, which may still cause issues for some people with IBS.
- Low FODMAP serving size: 1-2 thighs with ¼ cup salsa.
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