Low FODMAP Ground Chicken Salsa Bowl
A light and savory ground chicken bowl served with cooked brown rice, juicy cherry tomatoes, fresh cilantro, and a squeeze of lime juice.
Prep
10 min
Cook
15 min
Total
25 min
Makes
1 serving
Created together. Shared with you.
Made by Gillian + Lila
Gillian created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
A better-fueled day
Make regular eating and hydration easier
Use this meal as an easy anchor for regular food and a glass of water—two simple things that can get lost on a busy day.
Notice: timing + hydration
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
15 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet
Time saver
Salsa Check: Ensure your store-bought salsa does not contain onion or garlic. You can make a quick homemade version by mixing finely chopped common tomatoes, chopped cilantro, a splash of lime juice, and a pinch of salt.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 6 steps complete
Next: Heat the garlic-infused olive oil in a…
- 01
Heat the garlic-infused olive oil in a…
Heat the garlic-infused olive oil in a medium non-stick skillet over medium-high heat.
Tap card to mark done - 02
Add the ground chicken to the skillet
Add the ground chicken to the skillet, breaking it up with a wooden spoon or spatula. Cook for 6 to 8 minutes, stirring occasionally, until the chicken is completely browned and has reached an internal temperature of 165°F (74°C).
Look for: the chicken is completely browned and has reached an internal temperature of 165°F (74°C)
Tap card to mark done - 03
Lower the heat to medium-low
Lower the heat to medium-low, then stir in the cumin, dried oregano, salt, and black pepper. Stir continuously for 1 minute until the spices are fragrant.
Look for: the spices are fragrant
Tap card to mark done - 04
Add the cooked brown rice and the…
Add the cooked brown rice and the low-FODMAP salsa to the skillet. Stir well to combine all ingredients and let simmer for 2 to 3 minutes, or until the rice is heated through.
Look for: the rice is heated through
Tap card to mark done - 05
Transfer the warm chicken and rice mixture…
Transfer the warm chicken and rice mixture to a serving bowl.
Tap card to mark done - 06
Top with halved cherry tomatoes and chopped…
Top with halved cherry tomatoes and chopped fresh cilantro, then drizzle with the fresh lime juice before serving.
Ready when: everything is assembled and ready to enjoy
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