Stuffed Chicken Breast with Spinach & Hard Cheese – SIBO-Friendly
This spinach-stuffed chicken breast with hard cheese is a flavorful, protein-rich main dish that fits well into a SIBO-friendly eating approach when adapted with gentle ingredients and simple preparation. It makes a satisfying lunch or dinner without common gut-irritating ingredients like garlic, onion, or heavy sauces.
Why It Works for SIBO
Lean chicken breast provides easy-to-digest protein.
Spinach adds nutrients and fiber that are typically well tolerated in moderate portions.
Hard cheese (like aged cheese) can be easier on the gut than soft dairy cheeses when tolerated, because aging reduces lactose content.
Simple seasoning and baking help keep the dish gentle on digestion.
Ingredients (Serves ~2–4)
2–4 boneless, skinless chicken breasts
Fresh spinach, roughly chopped
Hard cheese (such as Parmesan, Pecorino, or another firm cheese — use a lactose-free version if you’re sensitive)
Extra-virgin olive oil
Salt and pepper (to taste)
Tip: If dairy is a trigger for you, choose a lactose-free hard cheese or omit it.
How to Prepare It
Preheat the oven to about 180 °C (350 °F).
Prepare the spinach: Lightly sauté chopped spinach in a small pan with a dash of olive oil until just wilted (you can skip this step and use raw if preferred, but cooked spinach blends more easily with the filling).
Make a pocket: With a sharp knife, cut a horizontal pocket into each chicken breast, being careful not to cut all the way through.
Fill the breasts: Stuff each pocket with spinach and pieces or shreds of hard cheese.
Season: Brush the outside of each stuffed breast with a little olive oil, and season with salt and pepper.
Bake: Place in a baking dish and bake until the chicken is fully cooked and juices run clear — about 25–35 minutes, depending on thickness. (Cook time can vary; the internal temperature should reach 74 °C / 165 °F for safety.)
Rest & serve: Let the chicken rest a few minutes before serving so it stays juicy.
SIBO-Friendly Eating Tips
Moderate portions: Even low-FODMAP, SIBO-friendly foods can cause symptoms if eaten in excess. Start with a reasonable serving.
Pair simply: Serve with steamed low-FODMAP vegetables (like carrots or squash) or plain rice to make a balanced meal.
If you’re in a strict SIBO elimination phase, consider skipping or minimizing cheese if dairy tends to trigger symptoms for you — lactose-free hard cheese can be a good alternative.