Low FODMAP Chicken Mornay: A Comfort Food Classic

There’s something irresistibly nostalgic about a hearty Chicken Mornay. Whether it reminds you of family dinners around the table or a comforting midweek meal, this creamy bake is a timeless classic. Originally created by the Country Women’s Association of Victoria, this recipe has been adapted by the FODMAPPER team to ensure it’s friendly for those following a low FODMAP diet. Extracted from the much-loved cookbook, From Our Kitchen to Yours, this version offers all the rich flavours and satisfying textures of the original, with modifications that keep your tummy happy.

The Secret to the Perfect Low FODMAP Breadcrumb Topping

When it comes to Chicken Mornay, the topping can make or break the dish. That golden, crunchy layer of breadcrumbs adds just the right contrast to the creamy, cheesy filling. But if you’re following a low FODMAP diet, choosing the right breadcrumbs takes a little extra care.

Many store-bought options sneak in high FODMAP ingredients, but there are excellent alternatives available. Orgran Crispi Rice Breadcrumbs are certified low FODMAP by the team at FODMAP Friendly.

Prefer a homemade touch? Making your own breadcrumbs is incredibly simple and an excellent way to use up any leftover low FODMAP gluten-free bread. Just toast the bread slices until they’re crisp, then pulse them in a food processor until they reach your desired texture. You can even season them to suit the dish—add a sprinkle of sea salt, a pinch of dried thyme, or some finely chopped fresh parsley for a flavourful twist.

Why You’ll Love This Recipe

This Low FODMAP Chicken Mornay keeps all the hallmarks of a family-favourite dish: creamy chicken and that oh-so-satisfying crispy topping. The FODMAPPER team’s modifications ensure it’s gentle on your digestive system without compromising on taste.

Serve it with a side of steamed low FODMAP vegetables, like zucchini (67g per serve), green beans (75g per serve), or carrots (75g per serve). Whether you’re cooking for the family or batch-prepping for the week, this recipe is a winner every time.

Low FODMAP Chicken Mornay

Yield: 4

Prep Time: 15 minutes

Cook Time: 15 minutes

Total Time: 30 minutes

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Ingredients

• 1 cooked chicken
• 2 hard-boiled eggs
• 1 tablespoon butter
• 3 tablespoons low FODMAP plain flour
• 1 teaspoon salt
• ½ teaspoon mustard powder
• pinch of cayenne pepper
• 300ml lactose-free milk
• ½ cup (75g) chopped ham or cooked bacon
• 1 teaspoon chopped parsley, plus extra to garnish
• 1–2 tablespoons cream
• ½ cup (125ml) low FODMAP chicken stock
• low FODMAP breadcrumbs, for topping
• butter, for topping

Instructions

1. Remove meat from chicken and cut into small pieces. Shell and chop eggs.
   
2. Make the sauce by melting butter, then adding flour, salt, mustard powder, cayenne pepper and milk, stirring until it boils and thickens.
   Add ham, eggs and parsley, stir in cream and chopped chicken meat. If the sauce is too thick, chicken stock may be added.
   
3. Place into casserole dish or ramekins and top with breadcrumbs and a dot of butter.
   
4. Place in moderate oven or under a hot grill until golden brown.
   Serve sprinkled with extra parsley.

Notes

Images and text from From Our Kitchen to Yours by The Country Women’s Association of Victoria, photography by Cath Muscat. Murdoch Books RRP $36.99.