A pan of low FODMAP paella

Low FODMAP paella with chicken and shrimps

In one of the first emails that you receive from me when you subscribe to my Karlijn’s Kitchen newsletter, I ask if there are any recipes that you would like to see a low FODMAP version from. I really love how responsive you guys are because I get requests on that email quite often.

Some time ago, somebody asked if I wanted to create a recipe for a low FODMAP paella. And of course I want to do that! 

Paella had been on my recipe list for quite a while already. I even did an attempt to create a recipe once, but I wasn’t fully happy with the flavour, so the recipe didn’t end up on the blog.

Since then I didn’t get to making it again. But this email and the thought of our holiday in South-Spain that is coming up in september, motivated me to give this recipe another go. And with a great result: a delicious low FODMAP paella! 

I can still remember the first time that I ate paella so well! I was about 8 years old and I was camping with my parents and sister in Spain. We were eating in the restaurant on the camping and they served everybody homemade paella that evening.

A paella with seafood and oh that was good! Especially the crunchy part of the paella where it stuck to the bottom of the pan a little. So good! This might be one of my favourite Spanish dishes ever. 

A pan with low FODMAP paella with lemon parts on top

Low FODMAP paella with chicken and fish

I choose to make a paella mixta from this paella. A paella mixta usually has fish, such as shrimps, different seafood and meat such as chicken. I was trying to find a seafood mix, but most mixes unfortunately contained ingredients that are not low FODMAP.

Mussels are often used too, but I couldn’t get them in a small quantity. Therefore I choose to use chicken and shrimps. A simple option, but still very yummy. 

Traditionally, you make paella in a large paella pan. I don’t have a paella pan myself, I am thinking about buying one now though, and therefore I made the paella in a normal frying pan. That also worked fine! 

It is important that you don’t stir in the paella anymore after you have added all the ingredients and the stock to the pan. I am always very bad at that: I get scared that everything will burn.

But I seriously: don’t do it! A paella should even stick to the bottom of the pan a little because then you get that nice dark and crunchy part of the paella. My favourite! 

A pan of low FODMAP paella on a wooden plate with a light blue napkin next to it
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low FODMAP paella

Low FODMAP paella with chicken and shrimps

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  • Author: Karlijn
  • Total Time: 35 minutes
  • Servings: 23 servings 1x
  • Diet: Gluten Free


Low FODMAP paella! Transport yourself to sunny Spain with this delicious homemade paella with chicken and shrimps. Gluten-free, lactose-free and dairy-free


  • 200 gram paella rice
  • 550 ml stock (made with low FODMAP stock cubes)
  • 300 g chicken thigh fillet, in pieces
  • 200 g shrimps
  • 3 tbsp garlic-infused olive oil
  • 3 tomatoes, in pieces*
  • 1/4 tsp pepper
  • 1/2 tsp paprika powder
  • 1 red bell pepper, in pieces*
  • 120 g zucchini, in pieces
  • A pinch of safron
  • A handful of fresh parsley, chopped
  • 1 tsp rosemary
  • Three stalks spring onion, the green part
  • A lemon, in wedges, for garnish


  1. Make the stock by adding 1 1/4 stock cube to 550 ml water. Add the saffron and stir together.
  2. Heat 1 tbsp garlic-infused olive oil in a pan and fry the chicken for a few minutes. It doesn’t have to be completely cooked. Put this aside.
  3. Heat 2 tbsp garlic-infused olive oil in the same pan and add the tomatoes when the oil is hot.
  4. Fry the tomatoes until they have softened.
  5. Add the rice and stir well. Leave to fry for two minutes until the rice starts to become glossy.
  6. Add the pieces of paprika and zucchini and stir well.
  7. Add the stock to the pan. Taste if the mixture is salty enough, otherwise you can add a bit of salt. Also add 1/4 tsp pepper, 1/2 tsp ground paprika and 1 tsp rosemary.
  8. Add the pieces of chicken and the shrimps and divide them equally over the pan. Make sure the pieces of chicken and shrimps have been pressed in between the rice, so they will cook well.
  9. Leave the paella to cook on medium high heat for about 10 minutes. If the stock evaporates too quickly, you can put a lid on the pan. From this moment on, you won’t stir in the paella anymore.
  10. Turn the heat low after 10 minutes and put a lid on the pan. Leave the paella to cook for 10 more minutes.
  11. Turn off the heat and leave the paella to rest for 5 minutes with the lid on the pan.
  12. Cut the lemon into wedges and press them into the paella.
  13. Garnish the paella with fresh parsley, rosemary and spring onion.


*Tomatoes and bell pepper were retested in 2022 and both are now limited low FODMAP. Red peppers and tomatoes in particular are low FODMAP in quite small quantities. If you are still in the elimination phase or know that you react to fructose, I recommend omitting the red bell pepper from this dish. Then a portion of the paella is low FODMAP (1/3 of the dish). If you know you can tolerate fructose, you can use tomato and bell pepper at the same time.

  • Prep Time: 10 min
  • Cook Time: 25 min
  • Category: Dinner
  • Method: Frying
  • Cuisine: Spanish
low FODMAP paella in a pan with lemon parts on top

Together we go for a calm belly!

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