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Low FODMAP Chicken Mexi-bowl

Serves 4

Creating a delicious and nutritious gut-friendly meal is a breeze with our Low FODMAP Chicken Mexi-bowls!

Simply select your choice of protein, veggies, and grains, then combine them with tomatoes, beans, and our signature Na’cho problem spice mix. Voilà! You’ve got yourself a flavor-packed meal that’s as easy to make as it is satisfying to eat.

Author: Kelsey Paterson, Monash FODMAP trained Dietitian

Prep time: 10 minutes   Cook time: 20-30 mintues


Mexican rice ingredients:
  • 2 Tbsp garlic infused olive oil
  • 1 cup canned tomatoes
  • 1 tsp low FODMAP chicken stock powder
  • 1.5 cups white rice
  • 2 Tbsp Na’cho problem spice mix 
Mexi-bowl ingredients:
  • 1 cup canned black beans, rinsed 
  • 500g chicken tenders or breast
  • 2 Tbsp Na’cho problem spice mix
  • 1/4 cup gluten free flour
  • 1 cup corn kernels
  • 12 Cherry tomatoes, halved
  • 1/2 Avocado, sliced
  • 1/3 Cucumber, finely diced
To serve:
  • 160g Sour cream (use mayonnaise for a dairy free option) 
  • Finely chopped jalapenos
The Friendly Food Co low FODMAP spiced carrots and parsnips ...


  1. In a pot, over medium heat, add garlic infused olive oil along with 2 Tbsp of Na’cho probelm spice mix. Cook for 1 minute until fragrant. 
  2. Add in white rice and stir until white rice is slightly browned. Stir in canned tomatoes and 2 cups of water. Mix in the stock powder. Cover and let simmer until rice is cooked. Once cooked remove from heat, stir through rinsed black beans and replace lid and let steam until needed for serving. 
  3. In a medium sized bowl, combine the gluten free flour and Na’cho problem spice mix. Coat chicken tenders in the flour and spice mix. 
  4. Heat oil in a fry pan over medium – high heat. Add the coated chicken tenders and cook for 5 minutes each side or until cooked though. 
  5. To serve, divide the Mexican rice and chicken tenders between four bowls. Top with corn, cherry tomatoes, avocado and cucumer. Garnish with a dollop of sour cream and jalapenos if desired. 


Optional: If you would like the full taco bowl experience you can bake a tortilla in the shape of a bowl to create a tortilla shell and fill this with your chicken mexi-bowl. You can do this by placing your tortilla in a circular dish and placing this in the air fryer. 

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