Dairy-Free Primavera Pasta

If pasta usually feels like a risky choice, this gut-friendly pasta primavera is here to calm things down. It gives you that creamy, cozy bowl you want, with smart swaps that keep it low-FODMAP, gluten-free, dairy-free, and easier to enjoy with confidence.

You still get tender chicken, colorful vegetables, and a silky lemony sauce without onion, garlic, wheat, or heavy dairy. It is satisfying, protein-forward, and balanced enough for busy weekdays when you want comfort food that does not act like a chaos agent.

Ingredients: 

Serves: 4

• 8 oz gluten-free brown rice pasta or corn-quinoa pasta
• 1¼ lb boneless, skinless chicken breast, sliced into thin strips
• 2 tbsp garlic-infused olive oil, divided (garlic flavor, low-FODMAP)
• 1 tsp kosher salt, divided, plus more for pasta water
• ½ tsp black pepper
• 1 medium zucchini, halved lengthwise and sliced
• 1 red bell pepper, thinly sliced
• 1 cup green beans, trimmed and cut into 1-inch pieces
• 2 medium carrots, peeled into ribbons or sliced very thin
• 1 cup oyster mushrooms, sliced (better gut-friendly choice than regular mushrooms)
• 1 cup cherry tomatoes, halved
• 2 cups baby spinach
• 3 green onion tops, thinly sliced (green parts only)
• ½ cup canned full-fat coconut milk (shake well; keeps it creamy without dairy)
• ⅓ cup low-sodium chicken broth
• 1 tbsp tamari (gluten-free soy sauce)
• 2 tbsp nutritional yeast
• 1 tbsp fresh lemon juice
• 2 tbsp chopped fresh basil

Optional:

• 1 tbsp toasted pine nuts or pumpkin seeds for crunch
  

Materials needed:

• Large pot for pasta
• 12-inch skillet or sauté pan
• Colander
• Tongs or a large spoon
• Cutting board and knife
• Measuring cups and spoons
  

How to Make It:

1. Boil the pasta water. Bring a large pot of well-salted water to a lively boil over high heat. While it heats, season the chicken with ½ tsp salt and the black pepper so every bite gets some flavor.

2. Get everything ready. Slice the zucchini, bell pepper, carrots, mushrooms, and green onion tops. Halve the tomatoes and keep the spinach, basil, coconut milk, broth, tamari, nutritional yeast, and lemon juice nearby. If your chicken strips are not perfectly even, that is fine. Thin-ish pieces cook fast and still turn out great.

3. Cook the chicken. Heat 1 tbsp garlic-infused olive oil in a 12-inch skillet over medium heat. Add the chicken and cook for 4 to 5 minutes, stirring once or twice, until the edges are lightly golden and the pan smells savory. Transfer to a plate.

4. Cook the vegetables. Add the remaining 1 tbsp oil to the same pan. Add the zucchini, bell pepper, green beans, carrots, and oyster mushrooms. Cook for 4 minutes, stirring often, until the vegetables look glossy and bright but still have a little bite. Add the tomatoes and cook 1 minute more, just until they start to soften. We’re going for cozy and golden, not smoke alarm chic, so keep the heat at medium.

5. Cook the pasta. Drop the pasta into the boiling water and cook according to the package, usually 8 to 10 minutes, until just tender. Reserve ¾ cup of pasta water before draining. If your pan feels crowded, work in batches. Crowding equals steaming.

6. Build the sauce. Return the chicken to the skillet. Add the coconut milk, chicken broth, tamari, nutritional yeast, and lemon juice. Stir over medium-low heat for 2 minutes until the sauce looks silky and lightly glossy. Don’t worry if it seems a little loose at first. The pasta will help bring it together.

7. Toss it all together. Add the drained pasta to the skillet along with the spinach and ¼ to ½ cup reserved pasta water. Toss for 1 to 2 minutes until the spinach wilts and the sauce clings to the noodles instead of sitting at the bottom of the pan.

8. Add the fresh finish. Turn off the heat and fold in the green onion tops and basil. Taste and add the remaining ½ tsp salt if needed. This is where the flavor wakes up.

9. Serve. Divide into bowls and top with toasted pine nuts or pumpkin seeds if using. The final bowl should look creamy, colorful, and fresh, with glossy noodles and vegetables that still look alive.
   

Ready to Cook This?

Make this the next time you want a pasta night that feels good going in and still feels good after. If you make it, share your bowl on Instagram and tag @tmrwsnutrition with your best fork-twirl photo or your proudest veggie-to-pasta ratio.