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Low FODMAP Instant Pot Salsa Verde Chicken

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Not all salsa is based on red tomatoes. This recipe for Low FODMAP Instant Pot Salsa Verde Chicken highlights our Low FODMAP Salsa Verde, which is based upon green tomatillos. It has a little heat and tang, packs this dish with flavor and makes it very easy to put together. 5 ingredients (one is optional) and cooked in about half an hour.

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What Is Salsa Verde?

Salsa verde is a condiment usually based on green-colored tomatillos that also usually has an onion component (in our case, scallion greens), garlic (in our case, a low FODMAP equivalent), salt, cilantro, lime juice and some sort of chile, for heat.
 
You do need to make our Low FODMAP Salsa Verde first, to make this dish; it only takes about 5 minutes to make!

Chicken Breasts vs. Chicken Thighs

Recipes for Instant Pot chicken and salsa dishes abound and most recommend boneless, skinless chicken breasts, which are leaner, but I think they lack flavor and moisture. I am a huge chicken thigh fan – they are so juicy and flavorful – and I will often make this dish with all thighs, or a combo of thighs and breasts. I think those choices yield the best results.
 
You can use just breasts if you like.

What Does “Season To Taste” Mean?

The recipes on our site will often say, “season to taste”, most often in reference to salt and pepper, but occasionally encompassing other seasoning elements as well. This is the approach I take because everyone’s palate is different.
 
In the pre-FODMAP world, seasoning could be approached with abandon. Just make sure that if seasoning elements come into play that have a FODMAP content, that you use them judiciously.
 
In this recipe the ultimate flavor of the dish will depend on the flavor of your Low FODMAP Chicken Stock and also your Salsa Verde. Whether homemade or purchased, the taste of each component can vary greatly.
 
Balance the salt, and within the Salsa Verde itself, you can balance the heat and acidity in particular.

Instant-Pot-Salsa-verde-Chicken-shredded-in-glass-bowl

How To Use Low FODMAP Instant Pot Salsa Verde Chicken

Once you have made your chicken, get ready to create the snacks and meals of your low FODMAP dreams. We use ours to make:

  • Nachos – add black beans and avocado
  • Enchiladas
  • Burritos
  • Tacos, soft and hard-shell (in the images we added green pepper, radish, avocado, cilantro and lime)
  • Nourish bowls – start with rice or quinoa and build from there
  • Taco salads

How To Make Low FODMAP Salsa Verde Chicken

Place chicken pieces in 6-quart Instant Pot, then sprinkle with cumin, and the FreeFod Garlic Replacer, if using. Pour Salsa Verde and stock on top. Cover and set on High Pressure, or use the Chicken function, if available, and set for 25 minutes. Engage the Quick Release of pressure when cycle is done.

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Chicken should be cooked through and tender. If you want reduce and thicken the sauce, remove the chicken from the sauce, set the Instant Pot to Sauté on High for 10 minutes and boil until it has thickened and reduced to your liking.

salsa-verde-sauce-thickened-in-Instant-Pot

Shred the cooked chicken with two forks. You can do this in the pot, or remove from pot, if reducing sauce.

using-two-forks-to-shred-chicken-in-glass-bowl

Once shredded, make sure to mix all the juices and chicken together. Chicken is ready to use or may be refrigerated for up to 4 days in an airtight container. Reheat on stovetop or in microwave before proceeding. 

FODMAP Information

Our recipes are based on Monash University and FODMAP Friendly science.

  • Lime Juice: Monash University has lab tested lime juice and it is low FODMAP in 1 cup (250 g) amounts (double that of lemon juice, as an interesting fact).
  • Scallions: The green parts of scallions are low FODMAP as determined by Monash University lab testing and can be used to add onion flavor to your low FODMAP cooking.
  • Tomatillos: Monash University has lab tested both fresh and canned tomatillos. Fresh are low FODMAP in 75 g servings. Note that they do not become moderate until 253 g. Canned and drained are also low FODMAP in 75 g servings.

Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.

More Instant Pot & Comfort Food Recipes

overhead-view-of-Instant-Pot-Salsa-Verde-Chicken-on-corn-tortillas-on-a-wooden-board-with-scallions-avocado-hot-chile-green-peppers-radish-and-limes-1
5 from 1 vote

Low FODMAP Instant Pot Salsa Verde Chicken

Not all salsa is based on red tomatoes. This recipe for Low FODMAP Instant Pot Salsa Verde Chicken highlights our Low FODMAP Salsa Verde, which is based upon green tomatillos. It has a little heat and tang, packs this dish with flavor and makes it very easy to put together. 5 ingredients (one is optional) and cooked in about half an hour.

Makes: 8 Servings
Prep Time: 10 minutes
Cook Time: 35 minutes
Total Time: 45 minutes
Author: Dédé Wilson

Ingredients:

Preparation:

  1. Place chicken pieces in Instant Pot, then sprinkle with cumin, and the FreeFod Garlic Replacer, if using. Pour Salsa Verde and stock on top. Cover and set on High Pressure, or use the Chicken function, if available, and set for 25 minutes. Engage the Quick Release of pressure when cycle is done.
  2. Chicken should be cooked through and tender. If you want reduce and thicken the sauce, remove the chicken from the sauce, set the Instant Pot to Sauté on High for 10 minutes and boil until it has thickened and reduced to your liking.
  3. Shred the cooked chicken with two forks. You can do this in the pot, or remove from pot, if reducing sauce.
  4. Once shredded, make sure to mix all the juices and chicken together. Chicken is ready to use or may be refrigerated for up to 4 days in an airtight container. Reheat on stovetop or in microwave before proceeding.

Notes:

FODMAP Information

Our recipes are based on Monash University and FODMAP Friendly science.

  • Lime Juice: Monash University has lab tested lime juice and it is low FODMAP in 1 cup (250 g) amounts (double that of lemon juice, as an interesting fact).
  • Scallions: The green parts of scallions are low FODMAP as determined by Monash University lab testing and can be used to add onion flavor to your low FODMAP cooking.
  • Tomatillos: Monash University has lab tested both fresh and canned tomatillos. Fresh are low FODMAP in 75 g servings. Note that they do not become moderate until 253 g. Canned and drained are also low FODMAP in 75 g servings.

Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.

Course: Dinner, Main Course
Cuisine: Mexican, Tex-Mex

Nutrition

Calories: 135kcal | Carbohydrates: 2g | Protein: 27g | Fat: 2g | Saturated Fat: 1g | Sodium: 1mg | Potassium: 2mg | Fiber: 1g | Sugar: 1g | Vitamin A: 2IU | Vitamin C: 1mg | Calcium: 1mg | Iron: 1mg

All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.

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