Crispy Leek Fritters (Low FODMAP)

15 Minutes prep • 30 Minutes cook • Low FODMAP • Serves 4 • Ok to make-ahead: Steps 1 - 2

Craving crispy, savory Leek Fritters that won’t be hard on your digestive system? These Low-FODMAP Leek Fritters are the answer to your craving! As always, when I tackle a traditional recipe, my goal is to make it taste as close to the original as possible. The end results, in this case, are delicious fritters packed with flavor and loaded with plant-based ingredients. Delicious and satisfying, they make an excellent appetizer, side dish, or even vegetarian main. You can fry them up as fritters, or put the batter in your waffle iron and crisp them up without adding more oil. Either way, they’re delicious!

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Roasted Bacon and Gruyere Breakfast Potatoes (Low FODMAP)

15 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-Free • Serves 8 • Ok to make-ahead: Step 1

Golden-brown potatoes, crispy bacon, and rich Gruyère and cheddar cheese come together in a delicious blend of flavors and textures. Each bite is a delightful surprise, with savory, salty, and slightly sweet notes dancing on your palate. Whether you're a brunch enthusiast or simply seeking a hearty start to your day, these potatoes are sure to satisfy.

Become a Patron!

See this new recipe in my FREE recipe club.

To streamline your search through hundreds of existing recipes, I'm moving the release of my new weekly creations to the Recipe Club on Patreon. In the club, you’ll get access to a treasure trove of low-FODMAP goodness, complete with collections and filters to use as your virtual cookbook!

Here's what awaits you in the club:

• Exclusive weekly recipes: Be the first to try my latest delicious low-FODMAP creations!

• Simple & Easy: My recipes continue to focus on readily available ingredients and effortless preparation, perfect for family-friendly meals (no more separate low-FODMAP meal prep!).

• Hundreds of existing recipes: Gain access to my entire library of low-FODMAP recipes, all conveniently organized.

You can join for free or sign up for only $5/month. Your support fuels my passion for creating new, delicious, and easy-to-make low-FODMAP recipes just for you.

Let's go on this delicious low-FODMAP journey together.

Raspberry Blueberry Sour Cream Coffee Cake (Low FODMAP)

15 Minutes prep • 45 Minutes cook • Low FODMAP • Gluten-Free • Serves 8 • Ok to make-ahead: Steps 1 - 2

A delightful blend of sweet and tangy, this coffee cake is a perfect accompaniment to your morning coffee or afternoon tea. The juicy raspberries and blueberries add a burst of fruity flavor, while the creamy sour cream gives the cake a tender, moist texture.

Become a Patron!

See this new recipe in my FREE recipe club.

To streamline your search through hundreds of existing recipes, I'm moving the release of my new weekly creations to the Recipe Club on Patreon. In the club, you’ll get access to a treasure trove of low-FODMAP goodness, complete with collections and filters to use as your virtual cookbook!

Here's what awaits you in the club:

• Exclusive weekly recipes: Be the first to try my latest delicious low-FODMAP creations!

• Simple & Easy: My recipes continue to focus on readily available ingredients and effortless preparation, perfect for family-friendly meals (no more separate low-FODMAP meal prep!).

• Hundreds of existing recipes: Gain access to my entire library of low-FODMAP recipes, all conveniently organized.

You can join for free or sign up for only $5/month. Your support fuels my passion for creating new, delicious, and easy-to-make low-FODMAP recipes just for you.

Let's go on this delicious low-FODMAP journey together.

Bacon Gruyere Mini Frittata Bites (Low FODMAP)

15 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-Free • Makes 12 • Ok to make-ahead: Steps 1 - 3

Mini frittatas are a perfect breakfast, brunch, or lunch staple. They are packed with delicious flavors and loaded with protein, making them an ideal grab-and-go meal option. Crispy bacon blends with intensely flavorful Gruyère and Parmesan cheeses, blended with fluffy eggs to deliver a hearty meal in a small package. They are delicious hot out of the oven, at room temperature, or even cold, so make a big batch and enjoy them however you like!

Become a Patron!

See this new recipe in my FREE recipe club.

To streamline your search through hundreds of existing recipes, I'm moving the release of my new weekly creations to the Recipe Club on Patreon. In the club, you’ll get access to a treasure trove of low-FODMAP goodness, complete with collections and filters to use as your virtual cookbook!

Here's what awaits you in the club:

• Exclusive weekly recipes: Be the first to try my latest delicious low-FODMAP creations!

• Simple & Easy: My recipes continue to focus on readily available ingredients and effortless preparation, perfect for family-friendly meals (no more separate low-FODMAP meal prep!).

• Hundreds of existing recipes: Gain access to my entire library of low-FODMAP recipes, all conveniently organized.

You can join for free or sign up for only $5/month. Your support fuels my passion for creating new, delicious, and easy-to-make low-FODMAP recipes just for you.

Let's go on this delicious low-FODMAP journey together.

Maple Glazed Pumpkin Banana Quick Bread (Low FODMAP)

10 Minutes prep • 50 Minutes cook • Low FODMAP • Gluten-Free • Makes 2 Small Loaves • Ok to make-ahead: Steps 1 - 2

Pumpkin and seasonal spices make this delicious quick bread the perfect autumn treat. The addition of perfectly ripe bananas, and the sweet maple glaze creates the perfect balance of flavor for one of those comforting desserts you crave when the weather turns crisp. Enjoy a slice with your morning coffee or as a cozy dessert.

Become a Patron!

See this new recipe in my FREE recipe club.

To streamline your search through hundreds of existing recipes, I'm moving the release of my new weekly creations to the Recipe Club on Patreon. In the club, you’ll get access to a treasure trove of low-FODMAP goodness, complete with collections and filters to use as your virtual cookbook!

Here's what awaits you in the club:

• Exclusive weekly recipes: Be the first to try my latest delicious low-FODMAP creations!

• Simple & Easy: My recipes continue to focus on readily available ingredients and effortless preparation, perfect for family-friendly meals (no more separate low-FODMAP meal prep!).

• Hundreds of existing recipes: Gain access to my entire library of low-FODMAP recipes, all conveniently organized.

You can join for free or sign up for only $5/month. Your support fuels my passion for creating new, delicious, and easy-to-make low-FODMAP recipes just for you.

Let's go on this delicious low-FODMAP journey together.

Coconut Cacao Granola (Low FODMAP)

10 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Vegan • Makes 6 cups • Ok to make ahead: Steps 1-3

Your gut biome loves cacao (the “real deal” when it comes to chocolate) and coconut and so many nuts and seeds. So why not put them all together and make them delicious? This chocolatey granola might just make you a convert and you may never go back to “plain old” granola again! It’s very easy to make, oh so delicious, and it stores well for up to 6 weeks (if you don’t eat it all before then.)

Ingredients

3 cups gluten-free rolled oats

2 cups nuts and/or seeds, I used sliced almonds, pumpkin seeds, sesame seeds, and flax seeds (pecans or walnuts would be good too)

1 cup unsweetened shredded coconut

1/4 cup chopped dried cranberries (optional)

2 tablespoons chia seeds (white or black)

1/4 cup cacao powder

1/3 cup cacao nibs

1 teaspoon cinnamon

1 1/2 teaspoons Kosher salt 

1/3 cup maple syrup

1/3 cup coconut oil (melted)

2 teaspoons vanilla extract

Directions

(1) Prepare: Preheat oven to 325 degrees F.

(2) Mix dry ingredients: In a large bowl, combine oats, nuts, seeds, coconut, cranberries, chia seeds, flax seeds, sesame seeds, cacao powder, cacao nibs, cinnamon, and salt together. Stir to mix evenly.

(3) Mix liquid ingredients: In a small bowl or measuring cup, combine the maple syrup, coconut oil, and vanilla. Heat on the stove or in the microwave just to melt the coconut oil. Stir to blend, then pour over the dry ingredients and stir well to coat.

(4) Bake: Spread out in one even layer in a roasting pan or on a rimmed baking sheet. (I like using the roasting pan because it’s easier to stir halfway through when you have a pan with higher sides.) Bake for 10 minutes, then use a spatula to stir and rotate the mixture (so nothing gets too brown). Bake for another 10 minutes. Remove from the oven and let cool completely.  

(5) Plate and serve: This granola is delicious on its own but if you like, you may serve it with yogurt or milk and fresh berries.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ breakfast recipes

Blueberry Cheesecake Muffins (Low FODMAP)

20 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-free • Makes 12 • Ok to make ahead: Steps 1 - 3

Mother’s Day always calls for something special. So this year for Mother’s Day I decided Blueberry Cheesecake Muffins would be just the thing! The rich cheesecake center surrounded by tender blueberries and a sprinkle of streusel topping makes these muffins something extra special. They are a bit fussy to make (not hard, just a few extra steps and extra pans) but they are worth the effort.

Ingredients: Muffins

1 stick salted butter, at room temperature

1 cup superfine granulated sugar (this is not powdered sugar)

2 large eggs at room temperature

1/2 teaspoon salt

1 teaspoon vanilla extract

2 teaspoons baking powder

1/2 cup lactose-free sour cream or yogurt

1/4 cup heavy cream or lactose-free whole milk

1 1/2 cups gluten-free flour

1/2 cup gf jules baking flour

1 1/2 cups blueberries (fresh or frozen)

Grated rind of two lemons (Meyer preferred)

Ingredients: Cheesecake filling

4 ounces lactose-free cream cheese, at room temperature

1/3 cup superfine granulated sugar

2 tablespoons beaten egg (this is less than one egg)

1 teaspoon vanilla extract

Ingredients: Streusel

1/4 cup gluten-free flour

1/4 cup light brown sugar

3 tablespoons salted butter, chilled

Directions

(1) Prepare: Preheat oven to 375 degrees F and line a standard (1 dozen) muffin tin with baking cups.

(2) Make the cheesecake layer: In the smallest bowl of your stand mixer, beat the cream cheese, egg, sugar, and vanilla until smooth. Set aside (and refrigerate if it will be more than a few minutes).

(3) Make the streusel topping: In the bowl of your food processor, combine the flour, sugar, and butter. Pulse until the butter is evenly distributed in the dry ingredients.

(4) Make muffin batter: Beat butter and sugar on high for 5 minutes, scraping down the bowl at least twice during the beating. Add eggs one at a time, beating for about 1 minute after each addition and scraping down the bowl a few times during beating. Add vanilla and baking powder and beat for 2 minutes, scraping down the sides and bottom of the bowl as needed. Add the sour cream or yogurt, the milk or cream, and the flour, and beat until there are no lumps, scraping down the sides and bottom of the bowl as necessary.

(3) Add the fruit: Fold in the lemon zest along with the blueberries.

(4) Layer the batter and streusel: Use a cookie scoop or spoon to scoop a generous heaping tablespoon of the muffin banner into each muffin cup. Use the back of the spoon to spread the batter to cover the bottom of the muffin cup. Next, add about half that amount of the cheesecake filling as the next layer. Spread it out to cover the better. Using about half the streusel mixture, sprinkle the cheesecake layer lightly with streusel. Add one more scoop of muffin batter to the top, spread it out, and top with the remaining streusel.

(8) Bake: Bake for 25 minutes, or until a toothpick inserted into a blueberry-free spot on the muffin comes out clean.

(9) Finish: Remove from the oven when done and let cool in the pan for 5 minutes before transferring to a wire rack to cool completely.

(10) Serve: Enjoy them warm, or if you’re not going to eat them right away, cool completely and store them in an airtight container in the freezer. Thaw at room temperature for about 30 minutes.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ breakfast recipes

Hot Cross Bun Waffles (Low FODMAP)

15 Minutes prep • 15 Minutes cook • Low FODMAP • Serves 4 • Ok to make ahead: Steps 1-4

This is a delightful twist on a classic Easter treat: Hot Cross Bun Waffles! These waffles infuse all the cozy warmth and spice of traditional hot cross buns into a crisp and delicious breakfast delight. Imagine the comforting aroma of cinnamon, nutmeg, and cardamom wafting through your kitchen as these waffles cook. Topped with a generous drizzle of melted butter and an orangey glaze, they're a surefire way to elevate your breakfast or brunch spread. Whether you're celebrating Easter morning or simply craving a cozy indulgence, these Hot Cross Bun Waffles are guaranteed to delight your taste buds and warm your soul.

Ingredients: Waffles

2 cups gluten-free flour

1 teaspoon Kosher salt

1 1/2 teaspoons baking powder

2 tablespoons granulated sugar

1/2 teaspoon ground cardamom

1/2 teaspoon cinnamon

1/2 teaspoon allspice

2 cups lactose-free milk

2 eggs, at room temperature

1/2 stick (4 tablespoons) unsalted butter, melted

1 teaspoon vanilla extract

1 teaspoon orange zest

1/4 cup currents (or raising roughly chopped)

Maple syrup and melted butter for serving

Ingredients: Orange Glaze

3/4 cup powdered sugar

1 teaspoon orange juice

1/4 teaspoon fresh grated nutmeg (optional)

Directions

(1) Prepare: Melt the butter, chop the raisins (if using), and zest the orange.

(2) Combine dry ingredients: Put flour, salt, baking powder, sugar, cinnamon, cardamom, and allspice in a medium mixing bowl and whisk to combine.

(3) Combine wet ingredients: In a separate bowl, whisk the milk, eggs, melted butter, and vanilla together.

(4) Blend the batter: Pour the blended wet ingredients over the dry ingredients and stir with a wooden spoon until well combined. Fold in the chopped raisins and orange zest. There’s no need to get all the lumps out.

Make-ahead note: At this point, you can let the batter rest while you preheat the waffle iron, or you can cover the bowl tightly with plastic wrap and keep it in the refrigerator for a day or so until you’re ready to cook the waffles. Bring the batter to room temperature before cooking the waffles so the batter will pour. Add additional milk or melted butter if the batter is too thick after chilling.

(5) Cook the waffles: Once your waffle iron is heated, ladle an equal amount in each segment of the waffle iron. Cook until crisp but not burned. Remove from the waffle to a cooling rack to keep it crisp.

(6) Plate and serve: Serve warm with a drizzle of warm syrup, melted butter, and orange glaze. Top with a sprinkle of grated nutmeg.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ breakfast recipes

Sour Cream Blueberry Coffee Cake (Low FODMAP)

15 Minutes prep • 45 Minutes cook • Low FODMAP • Gluten-free • Serves 8 • Ok to make ahead: Steps 1-2

This is a classic. Tender cake with a crunchy streusel on top and in the middle with bright blueberries throughout. It’s comfort food that’s even more delicious when it’s warm with a bit of butter melting into it. Perfect for a slow Sunday morning with a cup of coffee and your slippers on. The kitchen will smell delightful so you’ll have to work fast before the house wakes up and realizes you’ve made something scrumptious!

Ingredients: Coffee Cake

1 stick (8 tablespoons) salted butter, at room temperature

1/2 cup granulated sugar

1 tablespoon lemon zest

1/2 cup lactose-free sour cream

1 tablespoon vanilla extract

3 large eggs, at room temperature

3/4 cup all-purpose gluten-free flour

1/4 cup gf Jules gluten-free flour (makes it lighter, but you can use all gluten-free all-purpose flour if you prefer)

3/4 cup almond flour

2 teaspoons baking powder

1/2 teaspoon Kosher salt

1 cup fresh or frozen blueberries

Ingredients: Streusel

1/2 cup light brown sugar

2 tablespoons gluten-free flour

2 tablespoons butter

Directions

(1) Prepare: Preheat the oven to 375 degrees F. Grease the bottom and sides of a 9-inch springform pan or (9 x 5-inch) loaf pan.

(2) Make the streusel: To make the streusel. Combine all ingredients in a bowl and mix until a crumble forms.

(3) Make the batter: In the bowl of your stand mixer, beat together the butter, sugar, and lemon zest until combined. Add the sour cream and vanilla, beating until smooth. Beat in the eggs, one at a time, until combined. Add the flour, almond flour, baking powder, and salt. Fold in the blueberries by hand so they don’t get crushed.

(4) Finish: Spoon half the batter into the prepared pan. Sprinkle 1/2 the streusel evenly over the batter. Add the remaining batter and then sprinkle evenly with the remaining streusel.

(5) Bake: Bake for 55-60 minutes, or until the center is just set and toothpick comes out clean.

(6) Plate and serve: Slice and serve warm with a pat of butter melting into the streusel topping.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ dessert recipes

Southwestern Beef and Veggie Skillet (Low FODMAP)

5 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-free • Serves 4 • Ok to make ahead: Steps 1-3

This 30-minute one-pan recipe is easy to make and so delicious, the whole family will love it. It packs a cornucopia of plants for your gut biome with as many as 14 different plants in the recipe as written. And, you can add some more if you want to! Serve it on its own or throw it in corn tortillas for some Southwest tacos. Leftovers make a great addition to scrambled eggs for breakfast or brunch.

Ingredients

1 tablespoon garlic-infused olive oil

1 cup green onion greens, chopped

1 pound ground beef, grass-fed organic preferred (or use ground chicken or turkey)

1 tablespoon plus 2 teaspoons chili powder

2 teaspoons ground cumin

1/2 teaspoon Kosher salt

1/4 teaspoon black pepper

1/2 teaspoon each Smoke N Sanity Essence of Garlic Salt and Essence of Onion Salt (Use code IBSGC15 for 15% discount)

2 cups peeled and diced sweet potato

1-2 cups oyster mushrooms, chopped

4 ounces canned diced green chilies

1/4 cup water

1 jalapeño pepper, seeds removed and chopped (optional)

2 cups chicken broth (I use Whole Foods Organic 365 chicken broth or Gourmend low FODMAP Organic Chicken Broth - use code IBSGC15 for 15% discount)

1/4 cup tomato paste

1 medium zucchini, chopped

1 medium summer squash, chopped

3/4 cup shredded extra sharp cheddar cheese or gruyere

Optional for serving: chopped cilantro, lactose-free sour cream, and sliced avocado

Directions

(1) Prepare: Chop the green onion greens, peel and chop the sweet potato, remove the seeds and chop the jalapeño, chop the zucchini and summer squash, and grate the cheese.

(2) Cook the meat: Heat the garlic-infused olive oil in a large skillet over medium-high heat. Add the ground beef and chopped green onion greens and crumble the beef as it cooks. Add 1 tablespoon of chili powder, and 2 teaspoons of cumin, and season with salt, pepper, and Essence of Garlic Salt and Essence of Onion Salt. When the beef is fully browned and cooked, remove from the pan to a plate and set aside.

(3) Cook the veggies: If the pan has a lot of grease from the hamburger, wipe it out. Add the diced sweet potato, chopped mushrooms, green chiles, water, 1 cup of the chicken broth, and 1 teaspoon of chili powder, to the skillet. Stir everything together and cover it with a lid. Reduce heat and let it simmer for about 20 minutes or until the sweet potatoes are tender. Check it a few times and as the sauce cooks down, add more chicken broth and stir it in.

(4) Finish: Add the ground beef mixture to the sweet potatoes and stir everything together. Heat for 2 - 3 minutes until the meat is well heated.

Sprinkle with grated cheese and cover with the lid again for another minute or until the cheese is melted. (Note: if you don’t have a lid for your skillet, a cookie sheet works just fine.)

(5) Plate and Serve: Top with chopped cilantro, lactose-free sour cream, and/or avocado slices, and serve.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ main course recipes

Quick and Easy Sausage and Veggie Frittata (Low FODMAP)

10 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Serves 6 • Ok to make ahead: Steps 1-3

This Low FODMAP, Keto-friendly Sausage and Veggie Frittata makes a delicious low-FODMAP simple supper or brunch item. Packed with flavor and hearty ingredients, it's sure to satisfy even the largest appetite. Plus, it's incredibly easy to make, so it’s a convenient option for any occasion. I’ve used grass-fed ground pork and my special blend of seasoning to capture just the right flavor of sausage—without the onions and garlic. It’s delicious hot, or it can be served at room temperature or even cold.

Ingredients

2 tablespoons extra virgin olive oil or garlic-infused olive oil

1 pound grass-fed ground pork

3 3/4 teaspoons Italian Sausage Seasoning (see recipe below)

1 teaspoon Gourmend Garlic Chive Powder (use code IBSGC15 for 15% discount)

1/2 cup green onion greens, chopped

1/2 jalapeño pepper, seeded and chopped (optional)

1/2 red bell pepper, chopped

2 cups baby spinach, long stems removed and roughly chopped

6 large eggs

1/4 cup heavy cream or lactose-free whole milk or half-and-half

1 cup extra sharp cheddar or gruyere, grated (or use the cheddar/gruyere blend from Trader Joe’s)

1/2 teaspoon Kosher salt

1/4 teaspoon black pepper

Ingredients: Italian Sausage Seasoning

3/4 teaspoons fennel seed (lightly crushed)

3/4 teaspoons dry thyme

3/4 teaspoon dry basil

3/4 teaspoon dry oregano

1/4 teaspoon cayenne pepper (optional)

1/2 teaspoon Smoke n Sanity Essence of Garlic Salt (use code IBSGC15 for 15% discount)

Directions

(1) Prepare: Chop the green onion greens and bell pepper, remove the long stems from the spinach, and grate the cheese. Preheat oven to 350 degrees F.

(2) Cook the meat: Put a medium sized oven-proof frying pan over medium-high heat. When the pan is warm, add two tablespoons of olive oil. When the oil is hot, add the sausage seasonings to the oil and let sizzle for about 30 seconds. Add the meat and break it up as it cooks while blending with the spices in the pan. Add the Gourmend Garlic Scape powder and cook, continuing to stir and break up the meat, for 3 - 4 minutes.

(3) Add the veggies: Add the green onion greens, chopped bell pepper, and jalapeño (if using) and cook for another 2-3 minutes until the veggies have softened and the meat is fully cooked. Add the spinach and cook, stirring it into the meat mixture, just until wilted. Remove from the heat.

(4) Prepare the egg mixture: In a bowl, whisk together the eggs and cream (or milk or half and half), 1/2 teaspoon of salt, 1/4 teaspoon of black pepper. Stir in the grated cheese. Pour evenly over the meat and veggies in the pan and then stir gently to roughly combine. Return to the stove over low heat and let stand there for 3 - 4 minutes without stirring.

(5) Bake the frittata: Put the pan in the preheated oven and bake for about 15 minutes until it puffs up and is set in the middle when you jiggle the pan.

(5) Plate and serve: Remove from the oven and let stand at room temperature for a few minutes before cutting and serving. It’s delicious hot, or it can be served at room temperature or even cold.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ main course recipes

It’s Pumpkin Spice Season! (Low FODMAP)

As the leaves start to change color and the air turns crisp, there's one thing that symbolizes the arrival of autumn like no other – the beloved pumpkin spice season. It's a time when cozy sweaters, warm drinks, and the aromatic blend of cinnamon, nutmeg, and cloves fill the air. But for those of us following a low FODMAP diet, the traditional pumpkin spice season can be a bit daunting. Fear not! I’m here to show you how to fully embrace the flavors of fall while keeping your digestive system happy.

Pumpkin Spice: A Low FODMAP Delight

The good news is that many components of the classic pumpkin spice blend are low in FODMAPs. Cinnamon, nutmeg, and cloves—the heart and soul of pumpkin spice—are safe for most people following a low FODMAP diet. This means you can enjoy that warm, comforting flavor without the worry of digestive distress. (Watch out for the super sweet syrups that often get added to pumpkin spice delights and avoid those with high fructose corn syrup.)

Low FODMAP Pumpkin Spice Recipes

Here are a few of my low FODMAP Pumpkin Spice recipes. Want to see even more? Find them in the Recipe Club filtered for pumpkin right here.

Brown Butter Pumpkin Streusel Coffee Cake

This is a wonderful pumpkin recipe that uses my Pumpkin Butter as a key ingredient! This classic coffee cake has been made that much better with brown butter and pumpkin spice. The cake is light and pumpkiny and the streusel topping has a nice spiced crumble to it. It's quick to make and it's perfect for breakfast or afternoon tea.

Maple Pecan Pumpkin Bread

It’s that time of year again—pumpkin everything! I love a good pumpkin bread and this one is made extra special with pecans and maple syrup. It’s super moist so the crunchy cinnamon sugar topping makes a nice contrast to the cake-like bread. Enjoy it fresh or keep it wrapped up for a day or two. It’s the perfect fall flavor.

Pumpkin, Bacon, Cheddar Risotto

I don't know about you, but I love the fall when the air (finally) gets cold and crisp and we see pumpkin sneaking into lots of delicious recipes! Tis’ the season to roll out the comfort food, and this one’s a winner! The flavor is kind of like that yummy potato skin appetizer with the bacon and the cheese but the pumpkin and the risotto bring a whole new level of creamy deliciousness. 

This is one of those recipes your family will ask for again and again and you will be free to enjoy it with them because, like all my recipes, it's low FODMAP! 

I like to serve it with some crisp buttered sourdough toast for a bit of crunch to balance the creamy risotto. A nice green salad would round this out into a perfect weeknight, or any night, dinner.

Better than classic Pumpkin Pie

This version of the classic pumpkin pie is rich and flavorful and low FODMAP too. Baked in my perfect buttery pate brisee pie crust and filled with just the right combination of pumpkin, eggs, cream, and spices to deliver a wonderful flavor every time. Serve with freshly whipped cream for the best combination of flavor, color, and tradition. Looking for more holiday recipes? Check out my post on Navigating a Holiday Feast while on a low FODMAP diet.

Simple Pumpkin Spice Syrup

Make your own pumpkin spice cocktails, ice cream bars, or latte with this delicious pumpkin spice syrup. It’s simple to make and it keeps well in the fridge. So make up a batch and keep some on hand to spice up your holidays!

Pumpkin Mac and Cheese with Crispy Sage

Another pumpkin recipe to “spice” up your fall. I think adding pumpkin to anything just makes it better—and mac and cheese is no exception! This oh-so-creamy mac and cheese is made all in one pot and you can whip it up in 30 minutes.  And, while it takes on a sophisticated taste with the addition of crispy sage and fresh thyme, don’t be fooled, your kids will love this cheesy, creamy, bowl of goodness. And so will you!

Pumpkin Spice Ice Cream Bars

Still a little warm where you live? This is a great way to get that pumpkin spice vibe in a cool package. I was born right on top of Thanksgiving and I’ve always attributed that happy connection to my love of all things pumpkin! Particularly pumpkin ice cream! This recipe captures all the scrumptious flavor of pumpkin spice set in the creamiest package you can imagine. If you’re a pumpkin fan, get ready to discover your new favorite pumpkin ice cream treat.

Great Pumpkin Cocktail

I love fall with the crisp air and the smell of fabulous things cooking in the kitchen. This is a wonderful fall cocktail with the flavors of pumpkin spice, maple syrup, and cinnamon. It uses my pumpkin spice butter as a base so make that ahead of time for the best version of this cocktail! (Don’t worry, it’s quick to make.)

Embracing the low FODMAP pumpkin spice season is not only possible but also deliciously enjoyable. With a little creativity and an understanding of your dietary needs, you can savor the flavors of fall without compromising your digestive comfort. So go ahead, indulge in the Pumpkin Streusel Coffee cake, bake my Better Than Classic Pumpkin Pie, or whip up my Great Pumpkin Cocktail – your taste buds and your tummy will thank you for it. Happy autumn!

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ dessert recipes

Crispy Cheesy Chaffles (Low FODMAP)

10 Minutes prep • 10 Minutes cook • Low FODMAP • Gluten-free • Serves 4 • Ok to make ahead: Steps 1-2

Crispy, cheesy, and a perfect substitute for toast with your eggs benedict or avocado toast, buns on your burger, bread on your grilled cheese, crust on your pizza, you get the idea! Five ingredients and a waffle iron are all it takes to have these delicious chaffles. Be creative with the cheese and seasoning you use according to what you have on hand and what you are planning to put on top. Cheddar, gruyere, swiss, mozzarella, or even pepper jack are all great choices for cheese. And Italian, Cajun, Taco, or just plain thyme, rosemary, or basil are all great choices for seasoning. They freeze beautifully and reheat from frozen so make a bunch to have on hand (if they last that long!)

Ingredients

2 large eggs (or 3 medium eggs)

1/2 teaspoon baking powder

1 teaspoon savory seasoning of your choice (I used Smoke N Sanity Beyond Italian Seasoning, use code IBSGC15 for 15% discount)

1 tablespoon almond flour (optional but helps keep them sturdy for reheating in the toaster)

1 1/2 cups flavorful cheese (I used 1 cup extra sharp cheddar and 1/2 cup Parmesan, finely grated)

Directions

(1) Prepare: Preheat your waffle iron for about 5 minutes, until hot.

(2) Make the batter: Whisk together the eggs, baking powder, almond flour and seasoning. Add the cheese and stir until well combined.

(3) Cook: Spoon enough of the chaffle batter into the waffle maker to cover the surface well when the lid closes. (That's about 1/2 cup batter for a regular waffle maker and 1/4 cup for a mini waffle maker.) Close the lid and let cook until browned and crispy, about 3-4 minutes. (Watch for the steam to stop coming out of the waffle iron, or at least slow way down to indicate they are done.)

(4) Finish: Carefully remove the chaffle from the waffle maker and set aside on a cooling rack to crisp up more. (Cooling is important for crispy texture!) Repeat with remaining batter, if any.

(5) Plate and serve: Serve at room temperature or reheat in the oven or toaster, with your favorite toppings.

Storage: Once you’ve let your waffles cool, you can store them in an airtight container in the refrigerator for up to 5 days or the freezer up to 6 months.

Reheating: Reheat in the toaster, toaster oven, skillet, or conventional oven at 350 degrees F. (You can even reheat right from frozen.) I like to use the toaster, which is the fastest and easiest. Do not microwave as the chaffles will lose their crispiness.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ breakfast recipes

Amazing Magnificent Chia Pudding (Low FODMAP)

10 Minutes prep • Overnight Chill • Low FODMAP • Gluten-free • Lactose-free • Serves 2 - 4 • Ok to make ahead: Steps 1-3

Why do I call this Amazing and Magnificent? Chia seeds are considered a super food for their many health benefits including blood sugar regulation, weight management, and bone health. They are also full of antioxidants, fiber, and omega-3 fatty acids, and they are gluten-free, and low FODMAP among other things! For those of us with IBS-C, they can also be a super-regulating food! I use chia in my Amazing Seed Crackers, of course, and I often find myself wondering how I can incorporate more chia into my recipes. Hence, this recipe for chia pudding! It’s not only delicious, it’s easy to make and incredibly healthy. Learn more about the health benefits of chia seeds at the end of this recipe.

Ingredients

3-4 Tablespoons of chia seeds (more if you use dairy or almond milk, and less if you use coconut milk)

1 cup of lactose-free milk, almond milk, or full-fat canned coconut milk (coconut milk creates an ultra-thick and creamy chia pudding), or some combination of low-FODMAP milks

1 - 2 teaspoons maple syrup (depending on how sweet you like it)

1/2 teaspoon vanilla extract or vanilla bean paste (or coconut extract if you prefer to use that with coconut milk)

Any combination of nuts, seeds, berries, bananas, my great granola, shredded coconut, dried cranberries, raisins, cacao nibs, etc. for serving

Directions

(1) Prepare: Combine the chia and the milk or milk alternative in a mason jar or small bowl. Stir well to blend. Once the mixture is well combined, let it sit for 5 minutes, and then stir it again to break up any clumps of chia seeds.

(2) Chill: Cover the container and put it in the refrigerator to “set” ideally overnight. (I like to use a wide-mouth Mason Jar with one of these awesome air and water-tight easy on/off plastic Mason Jar Lids)

(3) Finish: If you don’t like the texture of chia pudding, try blending at high speed in your blender. Once blended, the mixture will be smooth and creamy, more like a regular pudding instead of a bit seedy like tapioca pudding.

Eat and enjoy every bite because you can!

Here are some reasons why chia seeds are considered good for you:

1. Rich in Nutrients: Chia seeds are packed with essential nutrients. They are a good source of dietary fiber, protein, healthy fats (omega-3 fatty acids), vitamins (such as vitamin B, thiamin, and niacin), and minerals (such as calcium, phosphorus, and magnesium).

2. High in Antioxidants: Chia seeds contain antioxidants, which help protect your cells from damage caused by free radicals. Antioxidants are important for overall health and may contribute to disease prevention.

3. Dietary Fiber: Chia seeds are an excellent source of soluble fiber, which absorbs water and forms a gel-like substance in your digestive tract. This can help improve digestion, promote a feeling of fullness, and regulate bowel movements.

4. Omega-3 Fatty Acids: Chia seeds are one of the richest plant-based sources of alpha-linolenic acid (ALA), a type of omega-3 fatty acid. Omega-3s are important for heart health, brain function, and in reducing inflammation.

5. Hydration: Chia seeds can absorb many times their weight in water and form a gel-like substance. This property can help you stay hydrated and maintain electrolyte balance, especially during exercise.

6. Low FODMAP: Chia seeds are considered low FODMAP, making them suitable for people with IBS or those following a low FODMAP diet.

7. Blood Sugar Regulation: The soluble fiber in chia seeds can help slow down the digestion and absorption of carbohydrates, which may contribute to more stable blood sugar levels.

8. Weight Management: Due to their high fiber and protein content, chia seeds can help promote satiety and reduce overall calorie intake, potentially supporting weight management.

9. Bone Health: Chia seeds are a good source of calcium, magnesium, and phosphorus, which are important minerals for maintaining healthy bones and teeth.

10. Gluten-Free: Chia seeds are naturally gluten-free, making them a suitable option for those with gluten sensitivities or celiac disease.

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

1. Cahill, J. P., Etherton, T. D., & Moag-Stahlberg, A. (2006). Omega-3 fatty acids from fish oils and cardiovascular disease. Molecular and Cellular Biochemistry, 283(1-2), 165-173.

2. Tovar, J., Johansson, E., Björck, I. (2008). A multifunctional diet improves cardiometabolic-related biomarkers independently of weight changes: an 8-week randomized controlled intervention in healthy overweight and obese subjects. European Journal of Nutrition, 47(5), 294-300.

3. Valenzuela, R., Videla, L. A. (2003). The importance of the long-chain polyunsaturated fatty acid n-6/n-3 ratio in development of non-alcoholic fatty liver associated with obesity. Food & Function, 4(1), 6-26.

4. Vuksan, V., Whitham, D., Sievenpiper, J. L., Jenkins, A. L., Rogovik, A. L., Bazinet, R. P., ... & Hanna, A. (2007). Supplementation of conventional therapy with the novel grain Salba (Salvia hispanica L.) improves major and emerging cardiovascular risk factors in type 2 diabetes: results of a randomized controlled trial. Diabetes Care, 30(11), 2804-2810.

More Deliciously Low FODMAP™ breakfast recipes

California Style Joe’s Special (Low FODMAP)

10 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Serves 4 • Ok to make ahead: Step 1

Whether you live anywhere near San Francisco or not, you’ve probably heard of Joe’s Special! According to local San Francisco history, Joe's Special was created at New Joe's restaurant in San Francisco’s North Beach district in 1937. All the recipes for Joe’s Special include ground beef, spinach, and eggs. It’s not fancy, but it makes a great breakfast, brunch, or main dish for a light supper. Of course, I can never use a recipe without adding my own personal spin to it—hence this Low FODMAP, low starch, California Style Joe’s Special. I love it with some low FODMAP hot sauce or ketchup but any way you serve it, it’s delicious!

Ingredients

4 eggs, lightly beaten

1 tablespoon garlic-infused olive oil

1 tablespoon salted butter

1 pound lean ground beef (organic grass-fed preferred)

1/2 teaspoon Kosher salt (or to taste)

1/4 teaspoon black pepper (or to taste)

1/2 cup green onion greens finely chopped (or a combination of green onion greens, chives, and/or leek greens)

2 (5-ounce) bags of fresh baby spinach leaves (long stems removed, roughly chopped or whole)

OR: 1 (10-ounce) package of frozen chopped spinach, thawed and drained

2 teaspoons Smoke n Sanity Beyond Italian Seasoning

OR: 1 teaspoon dried basil and 1⁄2 teaspoon dried oregano

1/2 - 3/4 cup grated sharp cheddar cheese (or other aged cheese of your preference)

1/2 ripe avocado (optional for serving)

1/2 teaspoon red pepper flakes (optional for serving)

Low FODMAP hot sauce or Smoke N Sanity Ketchup (optional for serving)

Directions

(1) Prepare: Beat the eggs in a small bowl and set aside. Wash, dry, remove long stems, and roughly chop the spinach. Chop the green onion greens (and leeks and chives if using). Grate the cheese. Set all aside. If using frozen spinach, squeeze as much liquid out of the frozen and thawed spinach as possible.

(2) Cook the meat: Heat the oil and butter in a large heavy skillet over medium heat. When the butter has melted, add the ground beef and cook, stirring occasionally, until browned and crumbly. Add salt and pepper. Add the green onion greens (and leeks and/or chives if using), and cook until the onion greens are tender but not browned.

(3) Add the spinach: Stir in the spinach, and Italian seasoning (or basil, and oregano). If using fresh spinach, cook until the spinach wilts.

(4) Add the eggs: Pour the beaten eggs into the pan with the beef/spinach mixture. Let cook until the eggs are set, stirring occasionally for about 3 minutes. Once set, stir and toss the mixture to blend the eggs throughout. Add additional salt and pepper to taste. Add the red pepper flakes (if using).

(5) Add the cheese: Spread the meat and spinach mixture into one uniform layer in the pan. If using, sprinkle the cheese on top and put the whole pan into the oven under the broiler. Watch carefully and remove after the cheese is melted to your liking.

(6) Plate and serve: Serve a generous scoop of the mixture onto each plate with sliced avocado on top and hot sauce or ketchup alongside.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ breakfast recipes

Dark Chocolate, Espresso, and Coconut Mini Muffins (Low FODMAP)

15 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Makes 24 • Ok to make ahead: Steps 1-5

Deep dark chocolate. A hint of coconut. Rich chocolate chips. And zucchini! These mini muffins are so delicious the whole family will love them. And don’t let the “mini” size fool you, the flavor is intense enough that one mini muffin is the right amount! You make them all in one bowl so clean up is easy. Don’t want to eat them all at once? They freeze beautifully and thaw quickly at room temperature. I used cacao and cacao nibs (along with the chocolate chips) in this recipe for some added gut biome benefit, but you can use regular cocoa with the chocolate chips and they will be equally delicious.

This is an exclusive recipe just for recipe club members.

In addition to the two free recipes I create each week I am creating and delivering one very special recipe just for my recipe club members. If you’re not yet a member, I encourage you to join! Membership in the club includes access to the complete archive of recipes with filters so it can become your virtual low FODMAP cookbook plus, I am creating and delivering one special NEW recipe every week ONLY for recipe club members.

Your membership in the club helps me continue creating new, delicious, easy-to-make, low FODMAP recipes just for you.

As always, all recipes will emphasize simple ingredients, easy preparation, and delicious low FODMAP results. Recipes will be for everything from main courses, salads, soups, side dishes, appetizers, desserts, sauces, breakfast and lunch, and even mocktails and cocktails. Everything you need to prepare fantastic low FODMAP meals everyone will love.

Join the club. Let’s keep making delicious Low FODMAP meals together.

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ dessert recipes

Italian Sausage Breakfast Bake (Low FODMAP)

20 Minutes prep • 45 Minutes cook • Low FODMAP • Gluten-free • Makes 12 pieces • Ok to make ahead: Steps 1-5

Delicious Italian sausage, baked together with eggs and potatoes and topped with really flavorful cheese means you have the whole breakfast menu at once! This breakfast bake comes together quickly and easily and your kitchen will smell delicious while it’s cooking so it’s a great way to greet the day. A perfect breakfast or brunch for the whole family or a table of guests—or cut the recipe in half for a smaller crowd. Leftovers are also delicious and heat up nicely in the microwave or oven.

This is an exclusive recipe just for recipe club members.

In addition to the two free recipes I create each week I am creating and delivering one very special recipe just for my recipe club members. If you’re not yet a member, I encourage you to join! Membership in the club includes access to the complete archive of recipes with filters so it can become your virtual low FODMAP cookbook plus, I am creating and delivering one special NEW recipe every week ONLY for recipe club members.

Your membership in the club helps me continue creating new, delicious, easy-to-make, low FODMAP recipes just for you.

As always, all recipes will emphasize simple ingredients, easy preparation, and delicious low FODMAP results. Recipes will be for everything from main courses, salads, soups, side dishes, appetizers, desserts, sauces, breakfast and lunch, and even mocktails and cocktails. Everything you need to prepare fantastic low FODMAP meals everyone will love.

Join the club. Let’s keep making delicious Low FODMAP meals together.

More Deliciously Low FODMAP™ breakfast recipes

Super Breakfast Shake (Low FODMAP)

10 Minutes prep • Low FODMAP • Gluten-free • Lactose-free • Serves 1 • Ok to make ahead: Steps 1-3

I’m not a huge fan of blending food before eating it because the whole food makes us work a little harder to digest it which slows down the rate at which our body accesses ingredients that might raise our blood sugar for example. Even so, it’s a great way to add protein, fiber, vitamins, and minerals to your diet and some of you just really enjoy a blended shake! So I created a recipe that would be low in FODMAPs and full of delicious ingredients to nourish your body without adding FODMAP triggers to the start of your day.

Ingredients

3/4 - 1 cup unsweetened macadamia nut milk, almond milk, coconut milk, coconut yogurt, or other low fodmap milk or lactose-free yogurt

1 scoop Low FODMAP protein powder (I like Naked Pea protein - see notes below)

OR 2 tablespoons hemp seeds (for protein)

1 teaspoon (or more) coconut oil to add fat for satiation and slow the absorption of the sugar

1/2 cup of fruit such as pineapple, banana (not overripe), strawberries, blueberries, raspberries (frozen or fresh) or some combination of fruits

1/2 - 1 cup leafy greens such as spinach (optional for added vitamins/minerals, organic if possible)

Pinch microgreens (optional for added plant variety and flavor - I like arugula, kale, or radish greens)

1/4 - 1 scoop Resistant Starch Fiber (optional—let me know if you’re interested in ordering this amazing fiber supplement at a discount)

OR 1 tablespoon chia seeds (optional for added fiber)

1 tablespoon unsweetened shredded coconut (optional for added flavor)

1 tablespoon almond butter or peanut butter (optional for added protein and fat)

Directions

(1) Prepare: Chop any large fruit, such as pineapple, into smaller chunks. Wash your leafy greens.

(2) Blend: Put all ingredients except the leafy greens in your blender and blend until smooth. Add more “milk,” water, or a bit more unfrozen fruit if it’s too thick, and blend until combined. 

(3) Add the optional greens: Add the greens and blend until combined.

(4) Serve: Pour into a tall glass or mason jar (for a great “to-go” container) and enjoy a delicious, protein, fiber, and vitamin-rich shake.

Regarding Pea Protein 

Pea protein is isolated from ground yellow peas. It is naturally rich in quality protein, as well as iron. One serving will typically give you 15 grams of protein, which is close to the recommended amount of protein per meal, for most individuals. Many with IBS are concerned about pea protein because peas can be high FODMAP, but Monash University shows one serving of pea protein to be low FODMAP!

Here are some pea proteins that I would recommend: 

Naked Pea Protein Powder (unsweetened)

Naked Seed Protein Powder (unsweetened)

If you really don’t like the taste of the unsweetened pea protein, you can add a tablespoon of maple syrup, or use a protein that has some sweetness such as:

HUM Pea Protein Powder (Vanilla - sweetened with Stevia)

Drink and enjoy every sip because you can!

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ breakfast recipes

Three Cheese and Spinach Frittata (Low FODMAP)

15 Minutes prep • 45 Minutes cook • Low FODMAP • Gluten-free • Vegetarian • Serves 4 - 6 • Ok to make ahead: Steps 1-3

This delicious dish is reminiscent of Greek Spanakopita but it’s much simpler to make and it’s a great way to get more spinach in your diet (very high in lots of great nutrients!) Not a classic frittata (has fewer eggs), spinach, feta, parmesan, and creamy cottage cheese come together to make a perfect savory breakfast, vegetarian main course, or hearty side. Thanks to three eggs and three different cheeses, this recipe has plenty of protein and flavor. You can serve it alongside a separate main course or pair it with one of my green salads. Leftovers are great cold, at room temperature, or you can heat them up nicely in the oven or microwave. Get ready for a new regular on your weekly menu or a new guest at your next brunch.

Ingredients

10-ounce package frozen spinach, thawed and drained

3 eggs, lightly beaten

2 cups lactose-free cottage cheese

1/2 cup crumbled feta cheese

1/4 cup butter, melted

1 tablespoon green onions (green part only)

1/2 cup fresh grated parmesan cheese

1/4 teaspoons ground red pepper flakes (and here’s a nifty red pepper flake grinder!)

1/4 teaspoon black pepper or to taste

Directions

(1) Prepare: Preheat the oven to 350 degrees F. Grease 1 1/2 quart casserole dish. Grate the parmesan cheese. Remove the spinach from the package and put it on a plate. Thaw at room temperature or in the microwave in 30-second increments. Once the spinach is thawed, break it into pieces and squeeze the liquid out of the spinach.

(2) Mix the ingredients: In a mixing bowl combine the eggs, cottage cheese, drained spinach, feta cheese, melted butter, and green onions. Stir well to combine.

(3) Bake: Put the mixture into the prepared dish and put in the oven. Bake for 25 minutes. Sprinkle with the parmesan cheese. Bake for another 10 - 15 minutes until the top starts to brown around the edges and the center is set.

(5) Plate and serve: Serve warm with chopped green onions, red pepper flakes, or a few grinds of black pepper. Or, let cool, and serve at room temperature or even cold. It’s all good!

Eat and enjoy every bite because you can!

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

More Deliciously Low FODMAP™ vegetarian recipes

Savory Waffles Benedict (Low FODMAP)

30 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Serves 4-8 • Ok to make ahead: Steps 1-5

Want a new (dare I say better) version of classic Eggs Benedict? One that can easily be made gluten-free? This is it! Waffles Benedict, made with crisp and cheesy savory waffles, flavorful ham, perfectly poached eggs, and creamy Hollandaise sauce. Worried about making the Hollandaise sauce yourself? Follow my Easy Hollandaise Sauce recipe and you’ll be a pro in no time. So, next time you get family or friends together for brunch, impress them with your culinary skills by serving them this fabulous breakfast.

Ingredients

2 cups gluten-free flour

1 1/2 teaspoons Kosher salt

1 1/2 teaspoons baking powder

2 tablespoons granulated sugar

2 eggs

4 tablespoons, 1/2 stick, unsalted butter, melted

2 cups lactose-free milk

1 cup shredded Swiss or gruyere cheese

2 tablespoons fresh chives, chopped (plus more for serving)

1/4 teaspoon black pepper (to taste)

8 slices Canadian bacon or ham

8 poached eggs

1 cup hollandaise sauce (recipe below)

Directions

(1) Prepare: Make the hollandaise sauce (recipe below). Melt the butter. Heat and lightly brown the Canadian bacon (if using) or the ham in a dry frying pan over medium-high heat.

(2) Combine dry ingredients: Put flour, salt, baking powder, and sugar in a medium mixing bowl and whisk to combine.

(3) Combine wet ingredients: In a separate, small bowl, whisk the milk, eggs, and melted butter together.

(4) Blend the batter: Pour the blended wet ingredients over the dry ingredients and stir with a wooden spoon until combined. There’s no need to get all the lumps out.

(5) Add the cheese: Fold in the cheese, chives, and pepper.

Make-ahead note: At this point, let the batter rest while you preheat the waffle iron, or cover the bowl tightly with plastic wrap and keep it in the refrigerator for a few hours or up to 1 day until you’re ready to cook the waffles.

(6) Cook: Preheat the waffle iron. Once your waffle iron is heated, spray the iron top and bottom with coconut oil cooking spray (or another cooking spray), then ladle an equal amount of batter into each segment of the waffle iron. Cook until crisp but not burned (about 3 minutes). Remove from the waffle iron to a cooling rack to keep the waffles crisp.

(7) Poach the eggs: Poaching eggs is a snap with this nifty egg-poacher insert for your frying pan. In a deep frying pan put about 1/4 inch of water and set the poacher in the water. Turn the heat to medium-high just until the water boils, then turn it down to medium. Put about 1/2 teaspoon of butter in each poaching container. Once it melts, spread it up the sides of each container. Add an egg to each poaching container plus a light sprinkle of salt and a grind of pepper. Cover the pan and cook for 3-5 minutes, depending on how soft you like your eggs. Remove from heat as soon as they reach your desired doneness.

(7) Plate and serve: Starting with a waffle (or two) on each plate, add a drizzle of Hollandaise sauce, then layer on the Canadian bacon or ham, the poached egg, and another generous drizzle of Hollandaise sauce. Sprinkle with chopped chives and a grind of fresh black pepper. You can also set this up like a waffle sandwich with one waffle on the bottom and one on top!

Ingredients: Easy Hollandaise Sauce

3 egg yolks

1 tablespoon fresh-squeezed lemon juice  (or more to taste)

1 teaspoon Dijon mustard

1/2 teaspoon Kosher salt

1/2 cup salted butter, melted

Directions: Easy Hollandaise Sauce

(1) Prepare: Separate the eggs so you have just the 3 egg yolks in a medium-sized mixing bowl or in the jar of a blender. Add the lemon juice, Dijon mustard, salt, and cayenne pepper. Whisk until well combined or blend for about 5 seconds.

(2) Melt the butter: In a microwave-safe cup, melt the butter for about 1 minute until it’s hot. Or do this in a small saucepan on the stove over medium heat. Butter should be fully melted and hot but not browning.

(3) Combine: While whisking constantly, slowly pour the hot butter into the egg yolk mixture until all butter is fully incorporated. If using a blender, slowly pour the hot butter into the egg yolk mixture while the blender is running at medium speed. If using an immersion blender, slowly pour the hot butter into the egg yolk mixture with the immersion blender, in the middle of the mixture, running on medium speed.

(4) Finish: Once all the butter is incorporated and your sauce is smooth, taste and add more salt if needed.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

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