Grilled Chicken & Rice Bowl with Carrot-Zucchini Ribbons
By the QuiteRecipes team (Jamy & Kaïna) | Food Service Professional, Early Childhood Expert & Parents
A clean, gut-friendly lunch: grilled chicken over basmati rice with feathery carrot-zucchini ribbons, finished with garlic-infused oil and lemon.
White rice, low-FODMAP vegetables, and chicken — the base recipe of every easy gut-friendly lunch. Ribbons of carrot and zucchini are the trick that makes it feel like a dish instead of a tray, and garlic-infused oil delivers all the savor without the garlic fructans.
🥄 Ingredients
- 🫗 2 chicken breasts (about 150g each)
- 🫗 1 cup (180g) dry basmati rice
- 🫗 1 large carrot, peeled
- 🫗 1 large zucchini
- 🫗 2 tablespoons garlic-infused olive oil
- 🫗 1 tablespoon lemon juice
- 🫗 1/2 teaspoon smoked paprika
- 🫗 A little salt (to taste) and black pepper
- 🫗 2 tablespoons chopped parsley (leaves only)
Nutrition Facts*
*Nutritional information is an estimate and may vary based on ingredients, brands and portion sizes. Values are provided per serving.
👨🍳 Instructions
Cook the basmati rice in plenty of boiling salted water until tender, about 12 minutes. Drain, rinse briefly, and keep warm.
Season the chicken with the paprika, black pepper, and half the garlic-infused oil.
Cook in a grill pan over medium-high heat, 6–7 minutes per side, until cooked through. Rest 5 minutes, then slice.
Using a vegetable peeler, shave the carrot and zucchini into long ribbons lengthwise.
Toss the ribbons with the remaining oil, lemon juice, and a pinch of salt.
Build bowls: rice, ribbon salad, sliced chicken, and a final scatter of parsley.
⚠️ Common Mistakes
- ✕
Using a whole garlic clove in the pan — that's a fructan bomb in phase 1.
- ✕
Overcooking the ribbons into soggy strands.
- ✕
Boiling the rice past tenderness into mush; check it at 10 minutes.
🔄 Variations
Swap chicken for grilled tofu (firm) or shrimp.
Add cucumber slices (peeled) for cool crunch — also low FODMAP.
Serve over quinoa or rice noodles in other phases.
🧊 Storage
- 📦
Store rice, chicken, and ribbons separately for up to 3 days.
- 📦
Keep ribbons raw and dress them at the table.
💡 Chef Tips
Tip 1: Garlic-infused oil is the low-FODMAP cheat code — it carries flavor with none of the FODMAP sugars.
Tip 2: Peel ribbons one stroke at a time; thick ribbons steam rather than soften.
Tip 3: Rest the chicken — slicing hot meat lets juices run onto the cutting board.
Tip 4: Pre-cook rice for the week; it reheats in the microwave in 2 minutes.
❓ FAQ
Is rice safe on low FODMAP? Yes — white and brown rice are low FODMAP staples.
Can I use regular oil with a drop of garlic? Prepared garlic oil is reliable; DIY garlic clove oil is not safe (FODMAPs transfer when cloves steep). Buy the real thing during phase 1.
Are chickpeas okay here? Different bowl — chickpeas are limited in elimination; follow your dietitian's reintroduction for pulses.
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About the Authors
This recipe and guide was developed, tested, and approved in our home kitchen and daily life. Jamy is a retired Food Service District Manager and Early Childhood Program Manager who spent his career overseeing multi-site restaurant operations, large-scale culinary production, and daycare menu management. Kaïna brings the ultimate real-world test: making sure it brings ease and joy to our kids on a busy weeknight.
Read more about our professional background and philosophy →