Healthier Chicken Bacon Carbonara – gluten free, low-lactose, FODMAP friendly

by Anna Bonesteel

Traditional Carbonara is a simple, yet delicious pasta dish made with Guanciale (similar to bacon) spaghetti, parmesan, eggs, and pepper. This was my favorite meal growing up and I asked for it every year on my birthday. My version now is gluten free and has a bit more protein from additional chicken (or protein of your choice) and some veggies to round it out. It is not dairy free but is low in lactose so should not bother most people with lactose intolerance. The sauce is not made of cream, but instead is comprised of eggs, parmesan, a bit of pasta water, and a bit of bacon fat. The important part of the recipe is how you make the sauce. The rest I consider interchangeable, and a good meal if you have some leftover meat and veggies you want to repurpose or jazz up a bit.

Ingredients:

    • 1 box (12 oz) gluten free pasta (I use the Safeway brand Signature Select – It says product of Italy on the box. They have gluten free Fettuccine, Spaghetti, Penne, Rotini, and Macaroni. Pick your favorite noodle shape!)

    • 1 package bacon (you could also use Guanciale or Pancetta if you want to get fancy)

    • 1 pound (give or take) chicken thighs (Or protein of choice. Leftover steak, pork, sausage or beef crumbles, etc.)

    • A cup or two of vegetable of choice (I like a little broccoli but pick your favorite or whatever vegetable agrees with you the best. Quantities matter!)

    • 1 egg plus 3 egg yolks

    • 1.5 cups of freshly grated Parmesan (or combo of Parmesan and Pecorino)

    • 1 teaspoon or so of freshly ground black pepper
    • A pinch of salt for cooking the pasta
    • A splash of oil for cooking the pasta

Directions:

  1. Cook your chicken, or protein of choice if you aren’t using leftover meat. I like to roast chicken thighs in the oven. (See oven roasted chicken thigh recipe.) Throw chopped veggies into chicken pan during last ten minutes of cooking. Or quick cook veggie with your favorite basic method. Let chicken rest for 5-10 minutes before chopping into bite size pieces. While chicken is in the oven, work on everything else. If using leftover meat and veggies, heat it up before tossing with pasta.
  2. Render bacon. Chop bacon into 1/2-inch size pieces. Cook in pan until crispy. 
  3. Whisk eggs and egg yolks together in a very large bowl. Grate parmesan (I like to use a microplane). Add cheese and pepper to egg mixture.
  4. Cook pasta according to your gf pasta package directions. I add a splash of oil and dash of salt to the pasta water. Reserve 1/3 cup of pasta water before draining.
  5. Add 1 tablespoon of bacon fat to reserved pasta water. Whisk pasta water into egg and cheese mixture by slowing streaming the pasta water and whisking constantly.
  6. Dump hot cooked pasta into large bowl with egg mixture and quickly toss with tongs until thoroughly mixed.
  7. Add bacon, chopped cooked chicken, and veggies. Toss quickly and serve immediately. Add additional freshly grated parmesan and black pepper to taste.

Recipe tips and FODMAP thoughts:

  • You can also cook the bacon in the oven. Line a baking sheet with parchment paper, lay bacon in a single layer, stick in a cold oven, turn to 410 degrees F, and cook for about 25-35 minutes or until the bacon reaches your desired level of crispiness. Thick cut bacon takes forever so I prefer standard thickness. Remove bacon from baking sheet with a fork and let drain on some paper towels on a plate. Clean-up is super easy…let bacon grease cool on the parchment paper and then just throw it in the garbage. Don’t forget to save a bit of bacon grease for the pasta sauce.