Low-FODMAP Gluten Free Chicken Lasagna isn’t just a recipe, it’s my answer to a lifelong craving. As a Tuscan-born chef, I grew up savoring pasta dishes layered with tradition and comfort. But everything changed when I was diagnosed with gluten intolerance and began experiencing symptoms linked to high-FODMAP foods. That diagnosis didn’t just change how I ate, it reshaped how I cooked.
Recreating lasagna seemed impossible at first. Gluten-free noodles were fragile, traditional sauces were loaded with garlic and onions, and dairy caused discomfort. But I refused to give up on the meals that shaped my identity. After years of testing, I’ve landed on this version, a cozy, Low-FODMAP Gluten Free Chicken Lasagna that’s easy on the belly and rich in flavor.
It’s layered with shredded chicken, a creamy béchamel made from lactose-free milk, and gluten-free pasta sheets that hold everything together. Whether you’re managing IBS, gluten sensitivity, or simply looking for a comforting, lighter lasagna option, this dish brings the comfort without compromise. And yes, it’s perfect for cool fall evenings when the oven’s warmth feels like a hug.
Low-FODMAP Gluten Free Chicken Lasagna
Equipment
- baking dish
- saucepan
- skillet
Ingredients
Chicken Filling
- 2 cups cooked shredded chicken rotisserie or poached
- 1 tbsp garlic-infused olive oil Low-FODMAP safe
- 1 tsp dried Italian herbs
- 1/2 tsp ground black pepper
- 1 cup fresh spinach optional
White Sauce
- 3 tbsp olive oil or ghee
- 3 tbsp gluten-free all-purpose flour
- 2.5 cups lactose-free milk warm
- 1/4 tsp ground nutmeg
- salt to taste
Assembly
- 8–10 gluten-free lasagna noodles pre-cooked or oven-ready
- 1.5 cups shredded lactose-free mozzarella
- 1/4 cup grated Parmesan aged cheese; Low-FODMAP friendly
- fresh basil optional, for garnish
Instructions
- In a saucepan over medium heat, warm olive oil or ghee. Stir in gluten-free flour and whisk until a paste forms. Slowly add warm lactose-free milk while whisking. Add nutmeg and salt. Cook until thickened, 5–7 minutes.
- In a skillet, heat garlic-infused olive oil. Add shredded chicken, Italian herbs, black pepper, and spinach if using. Cook for 2–3 minutes until heated through and spinach is wilted.
- Spread a layer of white sauce on the bottom of a greased baking dish. Add a layer of noodles, then chicken filling, sauce, and mozzarella. Repeat layers, finishing with sauce and cheese on top.
- Preheat oven to 375°F (190°C). Cover with foil and bake for 30 minutes. Uncover and bake an additional 10–15 minutes until golden and bubbly.
- Let lasagna rest for 10–15 minutes before slicing. Garnish with fresh basil if desired and serve warm.
Notes
Nutrition
Ingredients for Low-FODMAP Gluten Free Chicken Lasagna
Creating a successful Low-FODMAP lasagna is all about smart swaps and fresh, whole ingredients. Here’s everything you need:
For the Chicken Filling:
- 2 cups cooked shredded chicken (rotisserie or poached)
- 1 tbsp garlic-infused olive oil (Low-FODMAP safe)
- 1 tsp dried Italian herbs
- 1/2 tsp ground black pepper
- 1 cup fresh spinach (optional for color and nutrients)
For the White Sauce:
- 3 tbsp olive oil or ghee
- 3 tbsp gluten-free all-purpose flour
- 2 1/2 cups lactose-free milk (warm)
- 1/4 tsp ground nutmeg
- Salt to taste
For the Assembly:
- 8–10 gluten-free lasagna noodles (pre-cooked or oven-ready)
- 1 1/2 cups shredded lactose-free mozzarella
- 1/4 cup grated Parmesan (aged cheeses are Low-FODMAP friendly)
- Fresh basil for garnish (optional)
Want more gluten-free pasta ideas? Check out these hearty gluten-free chicken pasta recipes perfect for weeknight meals.
Step-by-Step Instructions
This Low-FODMAP Gluten Free Chicken Lasagna is easy to prepare, especially if you use pre-cooked chicken and oven-ready noodles.
1. Make the Sauce
In a saucepan over medium heat, warm the olive oil or ghee. Stir in the gluten-free flour and whisk until a paste forms (about 1 minute). Slowly pour in warm lactose-free milk, whisking constantly to avoid lumps. Add nutmeg, salt, and cook until thickened (about 5–7 minutes).
2. Prepare the Chicken Layer
In a skillet, warm garlic-infused olive oil (this is Low-FODMAP safe since it’s oil-based). Add shredded chicken, Italian herbs, pepper, and spinach if using. Cook for 2–3 minutes until warmed and wilted.
3. Assemble
Spread a thin layer of sauce on the bottom of a greased baking dish. Add a layer of noodles, followed by chicken filling, sauce, and a sprinkle of mozzarella. Repeat until all ingredients are used, ending with a generous layer of sauce and cheese.
4. Bake
Preheat oven to 375°F (190°C). Cover the lasagna with foil and bake for 30 minutes. Uncover and bake another 10–15 minutes until golden and bubbly.
5. Cool and Serve
Let it rest for 10–15 minutes before slicing to allow the layers to set. Serve warm, topped with fresh basil if desired.
Tips for Lasagna Success
Here’s how to make this Low-FODMAP Gluten Free Chicken Lasagna foolproof, even for first-timers.
- Use garlic-infused oil, not fresh garlic. It’s a great way to get that familiar aroma without triggering FODMAP issues.
- Choose oven-ready noodles to skip boiling and reduce breakage.
- Make ahead friendly: Assemble the lasagna and refrigerate for up to 24 hours before baking.
If you’re looking for more easy chicken ideas that align with your gut-health needs, try these delicious gluten-free dairy-free chicken meals, perfect for meal prep.
Variations to Try
Low-FODMAP Gluten Free Chicken Lasagna is endlessly adaptable. Here are a few ideas to make it your own:
1. Add Veggies
Layer in roasted zucchini or thin slices of cooked carrots for added texture. Avoid high-FODMAP options like mushrooms or onions.
2. Try a Red Sauce Base
Prefer a tomato base? Use a gluten-free chicken dinner recipe featuring a FODMAP-friendly marinara (with no onion or garlic), then layer like a classic lasagna.
3. Add Herbs or Cheese
Toss fresh oregano or swap mozzarella for a dairy-free cheese alternative if needed. Aged hard cheeses like Parmesan are naturally low in lactose.
Also, this dish pairs wonderfully with sides like my lemon herb gluten-free chicken skillet or a light green salad.
How to Store and Reheat
Got leftovers? This lasagna stores beautifully.
- Refrigerate: Keep in an airtight container for up to 4 days.
- Freeze: Freeze baked or unbaked lasagna (wrap tightly) for up to 2 months. Thaw in the fridge overnight before reheating.
- Reheat: Warm slices in the oven at 350°F for 20 minutes or microwave individual portions with a splash of milk to retain creaminess.
If you’re all about make-ahead comfort food, explore my cozy gluten-free casseroles collection.
FAQs About Low-FODMAP Gluten Free Chicken Lasagna
Can I use dairy-free milk instead of lactose-free milk?
Yes, but choose unsweetened almond or oat milk that’s Low-FODMAP. Avoid coconut milk in large quantities.
Are gluten-free noodles Low-FODMAP?
Most rice-based or corn-based gluten-free noodles are Low-FODMAP. Always double-check ingredients for inulin or other added fibers.
What’s the best chicken to use?
Leftover shredded chicken or rotisserie-style works great. For convenience, batch cook chicken and use it in other recipes like these gluten-free chicken taquitos.
Can I make this vegetarian?
Absolutely. Swap chicken for sautéed zucchini, carrots, or tofu crumbles seasoned with Low-FODMAP spices.
Final Thoughts
This Low-FODMAP Gluten Free Chicken Lasagna is one of those meals that comforts, satisfies, and supports your well-being. It’s my way of holding onto Italian tradition while embracing a lifestyle that helps me feel my best.
Whether you’re managing dietary sensitivities or just want a delicious new spin on a classic, this recipe delivers flavor and familiarity in every bite. For more inspiration, warm your fall nights with this hearty gluten-free lasagna soup, it’s another reader favorite for good reason.