Smoky corn chowder with fresh herbs and bacon (low FODMAP)

45 Minutes • Low FODMAP • Gluten-free • Vegetarian (without the bacon) • Serves 6 • Corn chowder is a great summer soup and this one is delicious, easy to make, and low FODMAP of course. Combine it with a crisp salad and some crusty sourdough bread and you have the perfect summer supper.

Ingredients

5 strips thick-cut bacon, chopped

1 tablespoon garlic-infused olive oil

1 tablespoon salted butter

4 green onions (green part only), chopped

1-2 medium zucchini and/or yellow squash, chopped (about 2 cups)

5 cups yellow corn kernels (from about 4 ears of corn)

2 tablespoons fresh thyme

1/2 teaspoon smoked paprika

Pinch of red pepper flakes

2 medium russet potatoes, peeled and chopped (about 2 cups)

4 cups low FODMAP chicken broth (use code IBSGC15 for 15% off)

1 cup lactose-free whole milk or lactose-free half and half

1 tablespoon maple syrup

1 cup smoked gouda, shredded

1/2 cup shredded cheddar cheese

2 tablespoons chopped chives

Freshly ground black pepper

1 teaspoon Smoke N Sanity Essence of Garlic Salt (use code IBSGC10 for 10% off)

1 teaspoon Smoke N Sanity Essence of Onion Salt (use code IBSGC10 for 10% off)

Additional salt and pepper to taste

For serving: Additional grated cheese, fresh basil, thyme, or chives, chopped

Directions

In a large pot over medium heat, cook the bacon until crispy. Remove the bacon to paper towels and reserve for topping. Remove all but 1 tablespoon of the bacon grease from the pan.

To the pot, add the garlic-infused olive oil, butter, green onions, and zucchini, or summer squash and cook for about 3 minutes. Add the corn, thyme, paprika, and a pinch of red pepper flakes. Cook another 2 minutes. Add the potatoes and chicken broth. Cover, and bring the soup to a boil, then reduce heat and simmer 10-15 minutes, until the potatoes are soft.

Transfer 1/2 of the chowder to a blender and blend until mostly smooth. Return the blended soup to the pot. Stir in the milk, maple syrup, and both kinds of cheese, and cook 5 minutes or until the cheese has melted and the chowder thickens slightly. Remove from the heat and stir in the chives.

Serve the chowder in bowls topped with bacon, additional cheese, and any fresh herbs you like. I use basil, thyme, and oregano.

Eat and enjoy every bite because you can!

This post may contain affiliate links so you can easily purchase items listed on the page. In some cases, we have provided a special discount code for IBS Game Changers so be sure to use it when you purchase an item to get the discount that has been arranged just for you! 

More Deliciously Low FODMAP™ soups you might enjoy

Lemon basil pasta with garlicky mushrooms (low FODMAP)

25 Minutes • Low FODMAP • Gluten-free • Lactose-free • Vegetarian • Serves 4 • I love a vegetarian dish that has the heartiness to fill you up and this is one of those dishes. While it’s light and the flavors of garlic, basil, and lemon are fresh and vivid, the oyster mushrooms lend a rich flavor and heartiness that brings it all together. Serve with a side salad and a sliced sourdough baguette and you’ll have a meal fit for company.

Ingredients

1/4 cup extra virgin olive oil

1 tablespoon garlic-infused olive oil

3 cloves garlic, peeled, and quartered (don’t worry, this recipe IS low FODMAP!)

14 ounces oyster mushrooms, chopped

4 cups fresh spinach, roughly torn

2 tablespoons fresh basil, chopped

1 pound gluten-free pasta, cooked according to package directions (I like Andean Dream Quinoa Fusili)

Zest of 1 lemon

Juice of 1 lemon

Salt and pepper to taste

1/3 cup fresh-grated Parmesan (optional - but really good!)

Directions

Pour the ¼ cup of olive oil into a small saucepan and heat just until warm over low heat (do not allow it to bubble or simmer). Remove from the heat and add the quartered garlic cloves. Let sit for at least 30 minutes, stirring occasionally to thoroughly infuse the olive oil with the garlic taste (without adding FODMAPs!)

Meanwhile:

Prepare pasta according to package instructions.

Wash, dry, and chop spinach, basil, and mushrooms.

Zest and juice the lemon, and grate the parmesan and set aside.

Heat the one tablespoon of garlic-infused olive oil in a large, deep skillet or Dutch oven over medium-high. Add the mushrooms and cook for 3 minutes, until they become tender and start to release their juices. Add half of the spinach and cook for 2 more minutes, until spinach is wilted.

Stir in the pasta and cook for 1 or 2 more minutes, until the pasta is thoroughly warmed. Remove from the heat and stir in the remaining spinach. It will wilt only slightly. Next, scoop out and discard ALL of the sliced garlic cloves and pour the garlic-infused oil over the pasta. Add the basil, lemon zest, lemon juice, salt, and pepper. Toss all ingredients to mix well.

Serve warm, with a generous sprinkle of Parmesan cheese.

Eat and enjoy every bite because you can!

This post may contain affiliate links so you can easily purchase items listed on the page. In some cases, we have provided a special discount code for IBS Game Changers so be sure to use it when you purchase an item to get the discount that has been arranged just for you! 

More Deliciously Low FODMAP™ Vegetarian recipes you might enjoy

Margherita pizza salad (low FODMAP)

30 Minutes • Gluten-free • Low FODMAP • Vegetarian • Serves 4 • I think the combination of Margherita pizza and lemony arugula salad is sheer perfection! The yeasted, gluten-free crust is a delicious combination of chewy and crisp. The hot cherry tomatoes and the cold salad are a treat for your senses. And it’s all quick to make so it’s one of my favorite weeknight go-to meals.

Ingredients

2 cups gluten-free flour (Bob’s Red Mill 1 to 1 works well)

1 packet active dry yeast (2 1/4 tsp)

1 tablespoon sugar

1 tsp salt

1 large egg

1 tsp dried basil

2 tablespoon garlic-infused olive oil

Additional garlic-infused olive oil for spreading out the dough

1 tsp apple cider vinegar (or white vinegar works too)

¾ cup warm water (105 – 110 degrees F)

1 1/2 cups extra sharp white cheddar cheese (or any low-lactose cheese you like), shredded

10 cherry tomatoes - halved, or use larger tomatoes and slice them

6 fresh basil leaves - cut into strips

Salt and pepper to taste

Ingredients: Salad

4 cups baby arugula washed and dried

Juice of one lemon

An equal amount of olive oil (same amount as the lemon juice)

1 tablespoon of Dijon mustard

Salt and pepper to taste

1/2 cup freshly grated parmesan cheese

Directions

Set pizza stone or cookie sheet on the lower rack of the oven and preheat oven to 425 degrees F.

Combine water, sugar, and yeast in a small bowl and let sit for 5 minutes until it begins to froth.

Combine flour, salt, and dried basil in a large bowl. Add in the egg, olive oil, vinegar, and yeast mixture. 

Stir until the flour is combined and the dough comes away from the sides of the bowl. Don’t add more flour – the dough is supposed to be a bit sticky.

Transfer the dough to a piece of parchment on a cookie sheet.

Using your fingers dipped in olive oil, press and push the dough out into a round or rectangle. You’ll need to keep dipping your fingers in the olive oil to keep them from sticking but no worries—it just makes the pizza taste better!

Keep pressing the dough out into a circle on the parchment until it’s all about the same thickness. The surface of your crust doesn’t have to be smooth, your toppings will be covering it anyway. I like to spread it out fairly thin so I have more room to add toppings! You can roll the edges under or “flute” them with your fingers like a pie crust if you like a tidy edge.

Before adding any toppings: Transfer the crust on the parchment to the hot pizza stone or cookie sheet in the oven and cook for 8 minutes.

Remove from the oven and brush the entire crust with garlic-infused or regular olive oil. Then, layer on the cherry tomatoes, grated cheese, and basil. Season with salt and pepper.

Put the pizza back in the oven and cook for another 8-10 minutes until the edges of the crust are browning and the cheese is nicely melted.

Meanwhile, wash the arugula and make the dressing.

Put all dressing ingredients in a jar and shake to combine. Toss the arugula with the dressing and the Parmesan cheese.

When the pizza is cooked, remove it from the oven and let cool for a couple of minutes. Add the salad to the pizza, cut into slices, and eat it while it’s hot. It’s best that way.

Eat and enjoy every bite because you can!

This post may contain affiliate links so you can easily purchase items listed on the page. In some cases, we have provided a special discount code for IBS Game Changers so be sure to use it when you purchase an item to get the discount that has been arranged just for you! 

More Deliciously Low FODMAP™ vegetarian recipes you might enjoy

Chocolate dipped bananas and cream (low FODMAP)

10 minutes (plus freezing time) • Low FODMAP • Gluten-free • Lactose-free • Serves 4 • This delightful frozen dessert is the invention of my daughter who is an amazing chef and inspires many of the recipes I publish. It is incredibly creamy, perfectly sweet, and the flavors of banana and chocolate are simply amazing when combined with the silky smooth coconut cream. There’s no need to add extra sugar when you have the sweetness of the bananas to delight your tastebuds.

Ingredients

7 ounces coconut cream (unsweetened)

4 medium-large bananas, sliced and frozen (slice and freeze when bananas are just ripe, without spots)

3 ounces dairy-free bittersweet chocolate, finely chopped

Sliced strawberries (optional)

Directions

Slice and freeze bananas (at least 4 hours ahead, or overnight). It works best to freeze them on a parchment-lined tray so the slices don’t stick together. Once frozen, you can transfer them into a tightly sealed container or Ziploc bag until you’re ready to use them.

Put chocolate chunks or chips in a food processor and pulse until they are finely chopped.

Remove about half the chopped chocolate and set aside.

Add frozen sliced bananas and coconut cream to the chocolate in the food processor.

Pulse a few times and then mix on high for about 30 seconds. Continue to pulse and blend until all banana slices have been blended in. If the mix is too frozen, add a bit more coconut cream.

Serve immediately in bowls with additional chocolate sprinkled on the top along with some sliced strawberries (optional).

Eat and enjoy every bite because you can!

This post may contain affiliate links so you can easily purchase items listed on the page. In some cases, we have provided a special discount code for IBS Game Changers so be sure to use it when you purchase an item to get the discount that has been arranged just for you! 

More Deliciously Low FODMAP™ desserts you might enjoy

Bom diggity salad (low FODMAP)

20 Minutes • Low FODMAP • Gluten-Free • Serves 4 - 6 • This is my son’s special salad creation that I’m sure you’re going to love. It’s chock full of hearty, flavorful, and nutritious ingredients and it’s darn delicious! Serve this hearty salad as a perfect vegetarian meal, or a hearty side with a light entree. It has flavor, color, crunch, and pizazz.

Ingredients: Salad

3 cups baby arugula, washed and dried

2 cups red leaf lettuce, washed, dried, and torn into bite-size pieces

4 carrots, peeled and sliced

1 red bell pepper, chopped into bite-size pieces

1 ear of corn, cleaned and kernels cut off the cob

2 Persian cucumbers, peeled and sliced

5 slices of bacon, cooked, cooled, and chopped (optional)

1/2 cup pepitas, roasted and salted

1/2 cup walnuts, roughly chopped

1/2 cup peanuts, roasted and salted

1/2 avocado, chopped

Gorgonzola or blue cheese crumbles (optional)

Ingredients: Dressing

1/2 cup olive oil

2 tablespoons balsamic vinegar

1 tablespoon white balsamic vinegar

Salt and pepper (to taste)

Directions

If using, cook the bacon, let it cool and chop into bite-size pieces.

Wash, dry, and tear red leaf lettuce. Wash, dry, and mix in the arugula.

Cut corn kernels from the cob and add to the bowl with the lettuce.

Peel, slice, chop all other vegetables and add to bowl with lettuce.

Toss the vegetables to combine.

Add nuts, seeds, avocado, bacon, and cheese crumbles (if using).

To make the dressing combine all ingredients in a small jar. Shake to combine. Dip a lettuce leaf in to taste your dressing and adjust seasoning as needed.

Pour dressing over the salad and toss to combine.

Serve right away.

Pro tip: If you’re not going to serve this salad right away, leave the avocado and dressing off. Refrigerate the salad, then when ready to serve, add the avocado and dressing and toss to combine.

To add even more protein and “oomph” to this salad, add cut-up cooked turkey or chicken.

Eat and enjoy every bite because you can!

This post may contain affiliate links so you can easily purchase items listed on the page. In some cases, we have provided a special discount code for IBS Game Changers so be sure to use it when you purchase an item to get the discount that has been arranged just for you! 

More Deliciously Low FODMAP™ salads you might enjoy

Tropical chicken with pineapple salsa (low FODMAP)

30 minutes • Low FODMAP • Gluten-free • Lactose-free • Serves 6 • This quick tropical chicken is a wonderful combination of sweet and spicy. Serve it up with our Best Coconut Rice for an excellent balance of flavors. It’s easy to make this chicken dish and the whole family will love it.

Ingredients

1 1/2 - 2 pounds boneless skinless chicken breasts, cut into bite-size pieces

1/3 cup gluten-free low-sodium soy sauce

1/3 cup pineapple juice

2 tablespoons brown sugar

2 tablespoons tomato paste

1 tablespoon maple syrup

2 green onions (green part only), chopped

1 tablespoon fresh ginger, grated

1 pinch red pepper flakes

2 tablespoons garlic-infused olive oil

1/4 cup chopped cilantro

Pineapple Salsa

2 cups fresh pineapple chunks (use the rest of the pineapple to make the juice you need for the marinade)

2 green onions (green part only), finely chopped

1 jalapeño, seeded and chopped

Juice of 1 lime

2 tablespoons fresh thyme leaves

1 avocado, diced

Directions

Make our Best Coconut Rice, or make steamed white or brown rice if you prefer.

To make the pineapple juice: Cut extra pineapple into chunks (that you’re not using in the salsa) and put them in a bowl. Use a potato masher to release the juice and pour it into a measuring cup.

In a glass jar, combine the soy sauce, pineapple juice, brown sugar, tomato paste, maple syrup, green onions, ginger, and a pinch of chili flakes.

Pour 1/3 of the sauce over the chicken and let sit in the fridge for no more than 15 minutes.

Meanwhile, make the salsa: combine all ingredients in a bowl.

Heat the garlic-infused olive oil in a large skillet over medium-high heat. Add the chicken, cook for about 5 minutes until browned on all sides. Reduce the heat to medium and pour in the remaining soy sauce mix. Cook until the sauce begins to thicken and glaze the chicken, about 5 minutes. Once the chicken is just cooked through and the sauce is thickened slightly, remove from the heat and stir in the cilantro.

Serve the chicken over coconut rice with the salsa spooned over the top. Add a squeeze of lime if you like.

Eat and enjoy every bite because you can!

This post may contain affiliate links so you can easily purchase items listed on the page. In some cases, we have provided a special discount code for IBS Game Changers so be sure to use it when you purchase an item to get the discount that has been arranged just for you! 

More Deliciously Low FODMAP™ main courses you might enjoy

“Squarefish” Cheesy Cracker Crisps (low FODMAP)

30 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-free • Vegetarian • Serves 8

When you really want goldfish crackers but you don’t want the consequences…make up a batch of “squarefish!” They hit the spot! These cheesy cracker crisps are delicious on their own (try not to eat them all at once!) and they make wonderful “croutons” for our roasted tomato soup.

Ingredients

3 cups shredded extra-sharp cheddar cheese (about 8 ounces)

1 cup gluten-free all-purpose flour (I used King Arthur 1 for 1)

1/2 teaspoon paprika

1/4 teaspoon Smoke N Sanity Essence of Onion salt (use code IBSGC10 for a 10% discount)

1/4 teaspoon Smoke N Sanity Essence of Garlic salt (use code IBSGC10 for a 10% discount)

6 tablespoons cold salted butter, cut into 1/2 inch pieces

1-2 tablespoons cold water

Directions

(1) Prepare: Preheat the oven to 350 degrees F. Line two rimmed baking sheets with parchment paper. Grate the cheese.

(2) Make the dough: In a food processor, combine the cheese, flour, paprika, onion salt, and garlic salt. Pulse until the cheese mixes into the flour. Add the butter and pulse until the mixture clumps together to form pea-size balls. Add the water, 1 tablespoon at a time, until the dough comes together and starts to form a ball.

(3) Roll and cut the dough: Turn the dough out onto a floured surface and form into a ball. Divide the dough in half. Working with one section of dough at a time. Roll the dough as thin as you can, about a 1/4-inch thick. With a sharp knife, cut the rolled dough into strips one way and then into squares by cutting across all the strips.

(4) Bake: Carefully transfer the squares to the prepared baking sheet, spacing them at least 1/2 inch apart. Bake 15-16 minutes, until golden and crisp. Rotate your trays in the oven so nothing gets overly browned.

(5) Finish: Let cool completely, then store in an airtight container for up to 1 week.

Eat and enjoy every bite because you can!

Pro-Tip: Want to make goldfish instead of squarefish? Get a goldfish cookie cutter and use that to cut out your crackers. It’s a little too much fuss for me, but the kids will probably think it’s great!

This post may contain affiliate links so you can easily purchase items listed on the page. In some cases, we have provided a special discount code for IBS Game Changers so be sure to use it when you purchase an item to get the discount that has been arranged just for you! 

More Deliciously Low FODMAP™ appetizers

Luscious lemon tart (low FODMAP)

30 Minutes prep • 1 hour cooling time • Low FOMAP • Gluten-free • Serves 8 • This tart is simply divine if you love lemon. The combination of the sweet crust with the tangy sweetness of the lemon curd makes my mouth water every time I think of this tart! It’s easy to make and certain to please.

Ingredients: Crust

1/4 cup sugar

1 teaspoon vanilla extract

1 cup almond meal (1/4 cup is low FODMAP serving)

4 tablespoons melted butter or coconut oil

2 tablespoons finely shredded coconut

Ingredients: Lemon Curd

4 eggs

1 1/2 cups granulated sugar

1 tablespoon lemon zest (about 1 lemon)

6 tablespoons unsalted butter, softened to room temperature (or use salted butter and omit the 1/8 tsp of salt)

1/2 cup fresh squeezed lemon juice (about 4 lemons-preferably Meyer)

1/8 teaspoon salt (unless you used salted butter in which case you leave the salt out)

Whipped cream and mint leaves for serving (optional).

Directions

Preheat oven to 350 degrees F.

Prepare 9-inch tart pan by coating lightly with coconut oil (or vegetable oil)

In a medium bowl combine all ingredients until well mixed.

Put the mixture in your tart pan and use your fingers to press it out into an even layer in the pan right up to the edges. You can also run it up the edges of the pan if you like a thicker crust on the edge.

Bake for about 10 minutes to set. The edges of the crust will just start to brown. Remove and let cool.

Meanwhile, make the lemon curd.

Put lemon zest and sugar in a food processor and blend for a minute to combine zest into the sugar.

Add softened butter and pulse to combine. Add lemon juice and pulse to combine.

Add eggs one at a time and pulse to combine after each addition.  Add salt (unless you used salted butter).

Place mixture in saucepan or double boiler and stir constantly until just boiling and thickened.

Remove pan from heat. Pour curd into a jar or bowl and place a piece of plastic wrap directly on top so it is touching the top of the curd. (This prevents a skin from forming on top.) The curd will continue to thicken as it cools. Once cool, the plastic wrap can be removed.

Spread the cooled lemon curd on the cooled tart crust. Keep in fridge until ready to serve.

When ready to serve, cut and serve each slice with a spritz of whipped cream and a sprig of mint.

Eat and enjoy every bite because you can!

Pro Tips: Do not use bottled lemon juice. Use fresh-squeezed lemon juice. Meyer lemons preferred. You can prepare the lemon curd ahead and refrigerate the curd for up to 7 days.

This marvelous crust can be used for any number of fruit tarts so use your imagination!

This post may contain affiliate links so you can easily purchase items listed on the page. In some cases we have provided a special discount code for IBS Game Changers so be sure to use it! 

More Deliciously Low FODMAP™ desserts you might enjoy

Mushroom tacos with fresh lime pico de gallo (low FODMAP)

40 Minutes • Low FODMAP • Vegetarian • Gluten-free • Lactose-free • Serves 4 • This simple recipe uses oyster mushrooms in place of meat and they’re so good you won’t even notice there’s no meat! When combined with the fresh lime pico de gallo, these tacos are hearty, delicious, and beautiful.

Ingredients: Fresh lime pico de gallo

3 Roma tomatoes, cut into ¼-inch pieces

1/2 large ripe avocado, pitted, peeled and cut into ¼-inch pieces

2 jalapeños, seeded and finely chopped

½ cup cilantro leaves, finely chopped

3 green onions (green part only), finely chopped

3 tablespoons fresh lime juice

1 teaspoon Smoke N Sanity Essence of Garlic Salt (use code IBSGC10 for 10% discount)

OR 1/2 teaspoon Gourmend Garlic Scape powder (use code IBSGC15 for 15% discount) and 1/2 teaspoon salt

Ingredients: Mushroom tacos

18 ounces oyster mushrooms (2 to 3 medium clusters)

4 Tablespoons garlic-infused olive oil

¼ teaspoon ground cumin

1 ½ teaspoons Smoke N Sanity Essence of Garlic Salt (use code IBSGC10 for 10% discount)

OR 3/4 teaspoon Gourmend Garlic Scape powder (use code IBSGC15 for 15% discount) and 3/4 teaspoon salt

Black pepper

12 corn tortillas

1/3 cup canola oil for quick-frying tortillas

Directions: Pico de gallo

Combine the tomato, jalapeños, cilantro, green onions, lime juice in a bowl and season with garlic salt. Gently fold in the avocado. Set aside to allow flavors to blend while the mushrooms cook.

Directions: Tacos

Roughly chop the oyster mushrooms into bite-size pieces. Cook mushrooms in two batches to ensure they become crisp while you’re cooking them. Heat a large heavy skillet over medium-high and coat with half of the garlic-infused olive oil. Once the oil is hot, add half of the mushrooms in a single layer without crowding the skillet. Cook, stirring every few minutes, until mushrooms are deep golden brown, about 5 minutes. Transfer to a plate, then repeat with the remaining oil and mushrooms. Return the first batch to the skillet, add the cumin and salt, and season with pepper. Stir well, then remove from the heat.

While the mushrooms are cooking, prepare your tortillas. Heat 1 tablespoon of canola oil in a non-stick frying pan. When hot, cook one tortilla for about 30-45 seconds on each side so it starts to brown but remains a bit pliable. Remove from the pan and fold the tortilla over the handle of a wooden spoon (to create a rounded fold) then set on paper towels and proceed with the next tortilla until all are cooked and ready.

To serve, divide the mushrooms and pico de gallo among the warm tortillas.

Add a dollop of sour cream if you like.

Eat and enjoy every bite because you can!

This post may contain affiliate links so you can easily purchase items listed on the page. In some cases, we have provided a special discount code for IBS Game Changers so be sure to use it when you purchase an item to get the discount that has been arranged just for you! 

More Deliciously Low FODMAP™ vegetarian recipes you might enjoy

Sweet potato curry and rice bowl (Low FODMAP)

45 Minutes • Low FODMAP • Vegetarian • Gluten-free • Lactose-free • Serves 6 • I love meals that you can eat in a bowl. So simple! And this one is cooked in one pot so the clean-up is a snap as well. This creamy, sweet potato curry makes a delicious vegetarian main course. The flavors and colors are amazing. And, it’s even better the next day in case you’re lucky enough to have leftovers for lunch!

Ingredients

3 tablespoons garlic-infused olive oil

6 green onions (green part only), chopped

2 inches fresh ginger, grated

2 sweet potatoes, peeled and cubed

2 teaspoons garam masala

1/2 teaspoon Gourmend Garlic Chive Powder (use code IBSGC15 for 15% discount)

1 teaspoon turmeric

1/4 teaspoon cayenne pepper (more or less depending on how spicy you like it)

1/3 cup fresh cilantro, chopped, plus more for serving

1 teaspoon Smoke N Sanity Essence of Garlic Salt (use code IBSGC10 for 10% discount)

1 teaspoon Smoke N Sanity Essence of Onion Salt (use code IBSGC10 for 10% discount)

Fresh ground black pepper

1 (14-ounce) can of coconut milk

3 cups chopped kale, center stalk removed (I used curly kale but you could use Tuscan, or red, or whatever you like)

2 cups cooked basmati rice

Directions

Prepare rice according to package instructions.

Heat the garlic-infused olive oil in a large pot or Dutch oven over medium heat. When the oil shimmers, add the green onions and cook for about 2 minutes until softened. Add the ginger, and sweet potatoes and cook another 2 minutes. Stir in the garam masala, turmeric, garlic chive powder, and cayenne, and cook for another minute.

Add 3 cups of water. Bring the mixture to a boil over high heat, then reduce the heat to low. Cover and simmer 15-20 minutes, until the sweet potatoes are tender.

Stir in the coconut milk and kale, cook for 5 more minutes. Remove from the heat and add the cilantro.

To serve, divide the rice among bowls and ladle the sweet potato curry over the top.

Top with cilantro and a dollop of lactose-free yogurt or sour cream if you like.

Serve with gluten-free Naan on the side.

Eat and enjoy every bite because you can!

This post may contain affiliate links so you can easily purchase items listed on the page. In some cases, we have provided a special discount code for IBS Game Changers so be sure to use it when you purchase an item to get the discount that has been arranged just for you! 

More Deliciously Low FODMAP™ vegetarian recipes you might enjoy

Grilled salmon with herbed feta cream (low FODMAP)

30 minutes • Low FODMAP • Gluten-free • Serves 4 • This salmon is creamy, flavorful, and elegant, and also very easy to make! I made it on the grill but you could also cook it on the stove if you prefer. It makes a perfect meal with our Best Coconut Rice. The fresher the fish, the better the flavor and texture of course.

Ingredients

2 salmon filets, 1/2 pound each (skin on if possible)

Kosher salt and black pepper

2 tablespoons garlic-infused olive oil

2 tablespoons salted butter

2 medium zucchinis, sliced

6 green onions (green part only), thinly sliced

1 tablespoon fresh thyme, chopped

Pinch crushed red pepper flakes

1 cup canned full-fat coconut milk or heavy cream

3/4 cup crumbled feta cheese

Juice from 1 lemon

1/2 teaspoon Smoke N Sanity Essence of Garlic Salt (use code IBSGC10 for a 10% discount)

Fresh basil and thyme, for serving

Directions

Prepare our Best Coconut Rice and preheat your grill to medium-high.

Meanwhile, season the salmon with salt and pepper and cook on the grill or on the stove (both directions are below).

Grill directions: Lay a piece of foil on the grill grate and turn up the edges to catch the oil and the juices. Drizzle some olive oil on the foil and spread it around then lay your fish, skin side up on the foil. Cook for about 5 minutes, then flip to skin side down. Cook for another 5-10 minutes (depending on the thickness of your filets) just until the fish is cooked to your liking (I think lightly opaque throughout is ideal). When done, use a spatula to remove the fish from the skin and put it on a warm plate.

Stovetop directions: Heat the olive oil in a large skillet over medium heat. Add the salmon, skin side up, and cook for 2-3 minutes, until the salmon is crisp. Flip and continue cooking for another 2-3 minutes, or until the salmon is cooked to your liking (I think lightly opaque throughout is ideal). When done, use a spatula to remove the fish from the skin and put it on a warm plate.

In a skillet (use the same skillet if you’re cooking on the stove), add the butter, zucchini, and green onions and cook until the onions are fragrant about 1 minute. Add the thyme, and crushed red pepper flakes, cook another 1-2 minutes. Stir in the coconut milk (or cream) and crumbled feta. Season the sauce with Essence of Garlic salt and freshly ground pepper. Bring to a simmer over medium heat, stirring frequently to break up the feta until sauce is more smooth and creamy, about 5 minutes.

Stir in the lemon juice. Remove from the heat and slide the salmon back into the sauce to warm.

To serve, mound some rice on a plate or in a bowl. Lay on a piece of salmon, then spoon the sauce and zucchini over the top. Serve topped with fresh basil and thyme.

Eat and enjoy every bite because you can!

This post may contain affiliate links so you can easily purchase items listed on the page. In some cases, we have provided a special discount code for IBS Game Changers so be sure to use it when you purchase an item to get the discount that has been arranged just for you! 

More Deliciously Low FODMAP™ main courses you might enjoy

Quick lunch: Fruit and nuts (low FODMAP)

5 Minutes • Low FODMAP • Gluten-free • Lactose-free • Serves 1 to many • Tired of the same old thing for lunch? Looking for a quick “grab and go” option? Sometimes all you need is a little inspiration from nature. Fruit and nuts are wonderful choices for this. What’s in season that’s on your low FODMAP list? Grab a piece of low FODMAP fruit and some nuts and voila! You have the perfect grab-and-go lunch.

Ingredients

Low FODMAP servings of some fruits are listed below.

1 tangerine

1 orange

1 cup of grapes

1 banana (firm/no spots)

10 strawberries

Low FODMAP servings of some nuts are listed below. You can pick one or cut your serving size down and pick two or three varieties.

32 peanuts

20 macadamia nuts

10 pecan halves

10 walnut halves

10 almonds

Directions

See what’s in season. Check what’s in your pantry. Use your imagination. Having a lean and efficient lunch is a great way to save time, and keep your mind sharp so you can stay awake and alert all day long. Save the heavier stuff for dinner time when you’re going to be going to sleep anyway.

You can pick one or cut your serving size down and pick two or three varieties. It’s important to keep as much variety in your diet as you can tolerate but don’t go overboard on the fruit as eating raw fruit can be problematic for some of us with IBS. Keep your portion size to one piece of fruit per meal and assess your body’s response. Then adjust the next time you have this for lunch.

Eat and enjoy every bite because you can!

More Deliciously Low FODMAP™ lunches you might enjoy

Mocha chocolate cake (low FODMAP)

60 minutes • Gluten-free • Low FODMAP • Serves 12 • This mocha chocolate cake recipe is the result of a search for the perfect mocha chocolate cake. And it has been found! It’s super moist, and the mocha flavor is intense and smooth. You can make this cake with three elegant tiers or use slightly larger pans and make only two tiers. Be sure to measure carefully and sift your ingredients for the best texture to your sponge.

Ingredients: Cake

3 cups gluten-free all-purpose flour

2 ⅔ cups granulated sugar

3 tbsp nice quality (fresh) cocoa powder

1 tsp kosher salt

1 tbsp baking soda

1 ½ tsp baking powder

½ cup sour cream

1/2 cup lactose-free whole milk mixed with 1 tablespoon white vinegar to sour (let sit for 5 minutes)

3 eggs large

1 1/4 cups decaf coffee hot, strong

1/2 cup water

3/4 cup canola oil

Ingredients: Mocha buttercream

2 sticks unsalted butter

1 pound (about 4 cups) powdered sugar

1 1/2 teaspoons nice quality (fresh) cocoa powder

1 1/2 teaspoons decaf espresso powder (I use decaf Starbucks Via - one packet)

1 1/2 teaspoons vanilla

1 1/2 tablespoons heavy cream

1/4 teaspoon salt

Ingredients: Dark chocolate ganache

1/2 cup dark chocolate, chopped

1/4 cup heavy cream

Directions: Cake

Preheat oven to 350F.

Butter and flour three 9-inch cake pans. I recommend laying a circle of parchment on the bottom of each pan after you grease and flour the pans to help release the cake without breakage.

Sift together the dry ingredients (including the sugar) into the bowl of a stand mixer and mix to combine. 

Combine the wet ingredients in a large bowl and whisk together then add the combined wet ingredients to the dry ingredients in the bowl of the stand mixer.

Mix on low to combine then turn up to level 2 and mix for two minutes.

Distribute batter evenly in the three pans and bake for 35-40 minutes at 350 degrees F or until a toothpick inserted in the center comes out clean. I recommend rotating the pans halfway through the bake for a more even bake.

Allow cakes to cool for 5 minutes, then invert onto wire racks to cool fully.

Directions: Mocha Buttercream

Sift the confectioners’ sugar, salt, cocoa, and espresso powder into a bowl.

Whip the butter for about 5 minutes in the stand mixer using a paddle attachment.

Beat in the sugar mixture slowly.

Add vanilla and drizzle in the cream while beating until desired consistency is reached. If you want the buttercream to have a stronger espresso taste, add more espresso powder.

Directions: Ganache

Warm the cream and pour over the chocolate. Set aside for a few minutes then whisk together. If there are a few bits of unmelted chocolate just microwave it for 10 seconds and whisk again.

Directions: Assembly

Spread a layer of buttercream on the first layer of cake then add a swirl of the ganache.

Lay the second layer of cake on and repeat the process.

Add the third layer and cover the cake with buttercream and smooth the surface.

Drizzle ganache on top of the cake and allow to set.

For a little extra appeal, you may put a chocolate-covered espresso bean where each piece will be sliced from the cake.

Serve with decaf coffee or lactose-free milk.

Eat and enjoy every bite—because you can!

This post may contain affiliate links so you can easily purchase items listed on the page. In some cases we have provided a special discount code for IBS Game Changers so be sure to use it! 

More Deliciously Low FODMAP™ desserts you might enjoy

Grilled lemon chicken and orzo salad (low FODMAP)

40 Minutes • Low FODMAP • Gluten-free • Serves 4 • Grilled chicken and bell peppers give this hearty pasta salad a wonderful flavor and it’s a nice twist on traditional pasta salad. Served hot or cold, it’s a versatile main course or robust side.

Ingredients: Dressing

1/3 cup garlic-infused olive oil

3 tablespoons maple syrup

1 tablespoon grainy mustard

2 tablespoons Dijon mustard

Juice of 1 lemon

2 tablespoons white balsamic vinegar

1/2 cup mixed herbs, chopped (rosemary, oregano, basil)

1 teaspoon Smoke N Sanity Essence of Garlic Salt (use code IBSGC10 for 10% discount)

OR 1/2 teaspoon salt and 1/2 teaspoon Gourmend Garlic Scape powder (use code IBSGC15 for 15% discount)

Pinch of red pepper flakes

Black pepper and additional salt if needed

Ingredients: Salad

3/4 pound boneless skinless chicken breast cut into cubes for grilling

1 bell pepper, quartered

1 pound dry gluten-free orzo pasta

1 cup cubed cheddar cheese

1/4 cup crumbled blue cheese (optional but very good!)

2 cups shredded red leaf or butter lettuce

6 slices cooked bacon, crumbled

Directions:

Preheat oven to 400 degrees F.

Line a rimmed baking sheet with foil and lay the bacon slices out flat on the foil. Cook about 10 minutes in the oven until the bacon has reached your desired crispness. Remove from the oven and put the bacon slices on paper towels to drain and cool. Set aside. (Easy cleanup: Once the fat has cooled on the foil you can toss the foil out—fat and all! Such a tidy way to make bacon.)

To make the dressing: Combine all ingredients in a glass jar and shake or whisk until smooth. Taste and adjust the salt and pepper as needed.

In a medium-size bowl, combine the chicken with about 1/3 of the dressing. Let sit for 10 minutes.

Put a large pot of salted water over high heat and bring to a boil for the orzo.

Meanwhile preheat your grill, grill pan, or skillet to medium-high heat and thread the cubed chicken on kabob skewers.

Grill the chicken until it’s lightly charred and cooked through, turning halfway through cooking, about 10 to 12 minutes. At the same time, grill the quartered bell pepper directly on the grill, until lightly charred, then chop.

Add the orzo to the boiling water and cook per package instructions until al dente. Drain and return to the pan you cooked it in. Add the cubed cheddar cheese, and another 1/3 of the dressing, toss to combine. Add the chicken, chopped grilled peppers, lettuce, tomatoes, and bacon, tossing to combine and adding more dressing to your taste.

Season the salad with freshly cracked pepper and salt. Serve warm or cold with the crumbled blue cheese sprinkled over the top.

Pro Tip: Add cherry tomatoes or roasted corn to this salad for additional flavor and color.

This post may contain affiliate links so you can easily purchase items listed on the page. In some cases we have provided a special discount code for IBS Game Changers so be sure to use it! 

More Deliciously Low FODMAP™ salads you might enjoy

Quick creamy vegetable risotto (low FODMAP)

15 Minutes Prep • 30 Minutes Cook • Gluten-free • Vegetarian • Low FODMAP • Serves 6 • This risotto is quick and creamy, beautiful and delicious! It’s packed full of good veggies combined with the creamy risotto so the whole family will be asking for more! Broccolini is a great low FODMAP veggie as long as you stick to the stalks only (broccolini tops are high FODMAP and should be avoided on a low FODMAP diet). When you cut the stalks up they have the look and feel of asparagus so you can enjoy “asparagus” in your risotto without any consequences!

Ingredients

1 cup broccolini (stems only), chopped

12 ounces frozen edamame

1 cup chopped carrots (use the freshest carrots you can find—the ones with the tops on—for best flavor)

8 cups low FODMAP vegetable or chicken broth plus more to thin the risotto as needed

2 cups Arborio rice

4 tablespoons unsalted butter

4 green onions (green part only), finely chopped

1 cup white wine (I like to use Sauvignon Blanc)

8 ounces grated sharp white cheddar cheese

1 cup grated Parmesan cheese, plus shavings for garnish

Kosher salt

Directions

Bring a large pot of salted water to a boil, then toss in the frozen edamame and let the water return to a simmer, then add the chopped carrots, and broccolini stalks. Cook for 3 - 5 minutes just until the vegetables are tender then strain and run under cold water to stop cooking. Set aside.

Pour the vegetable or chicken broth into a small saucepan and bring it to a gentle simmer and keep warm over low heat.

In a wide-bottomed, high-sided pan (I just use the same pot from cooking the broccolini), melt butter and sauté green onions for a minute or two until tender. Stir in the drained rice until each grain is butter-slicked. Add the wine and cook to reduce, stirring constantly.

Once the alcohol has evaporated, lower the heat and slowly ladle in 8 cups of the hot stock (one or two ladlefuls at a time), stirring until fully absorbed by the rice between each addition. Keep adding and stirring until the rice is al dente, about 18 to 20 minutes.

When cooked to your liking, stir in the broccolini, edamame, carrots, and grated cheeses. Add more hot broth if needed to loosen the risotto up a bit. Season to taste with salt and pepper.

Serve garnished with fresh-ground black pepper and Parmesan shavings (optional but pretty)

Eat and enjoy every bite because you can!

This post may contain affiliate links so you can easily purchase items listed on the page. There is no increased cost to you for purchasing items through these links so feel free to use them!

More Deliciously Low FODMAP™ main courses you might enjoy

Amaretto white cake with Marzipan buttercream (low FODMAP)

60 Minutes • Gluten-free • Very low lactose • Low FODMAP • Serves 8 - 12 • My client challenged me to make a white cake that was almond-flavored. Challenge accepted. Amaretto white cake with marzipan buttercream was born! If you love the taste of Amaretto you are going to adore this cake. It’s moist and delicious and the flavors are delicate but distinct.

Ingredients: Amaretto white cake

8 tablespoons unsalted butter, at room temp or slightly softened but not melted

1/2 cup coconut oil, softened but not melted

1 3/4 cups granulated sugar

2 3/4 cups gluten-free flour blend (I used King Arthur Measure for Measure but Bob’s Red Mill Cup for Cup would also work fine)

1 tablespoon baking powder

3/4 teaspoon salt

2 teaspoons Amaretto

1 teaspoon almond extract

6 large egg whites

1/2 cup lactose-free milk

1/3 cup lactose-free sour cream

Ingredients: Marzipan buttercream

1 cup butter, softened (or 1 1/2 cups butter and omit the marzipan)

7  ounces marzipan, cut into cubes plus 4 teaspoons cold water (to soften the marzipan) - optional

5 cups powdered sugar, sifted

1/3 cup coconut cream (or you can substitute real cream)

1/2 teaspoon almond extract (if not using marzipan, use one full teaspoon almond extract)

1/4 teaspoon salt 

Directions

Preheat oven to 325 degrees F. Grease two 9-inch or three 8-inch round cake pans and lay a circular sheet of parchment on the bottom of each pan so you can easily remove the cakes from the pans.

Whisk together the gluten-free flour, baking powder, and salt in a small bowl and set aside.

In the bowl of a stand mixer, cream together butter, coconut oil, and sugar until very light and fluffy, about 5 minutes. Add the egg whites, one at a time. Allow each egg white to incorporate before adding the next. After adding the last egg white, add the vanilla and almond extract. Mix the batter for 45 seconds. It should appear very light and fluffy--almost like frosting.

Reduce speed to low. Add about 1/3 of the flour, followed by the sour cream. Then, alternate between the remaining flour and milk, allowing each to almost incorporate before adding the next. After the last addition of milk, mix the batter until smooth, about 45 seconds.

Use a flexible rubber spatula to scrape the bottom of the bowl. If any dry flour comes to the surface, gently mix it into the batter.

Divide the batter evenly among the cake pans. Smooth the batter evenly into each pan with the back of a spoon.

Bake until the cakes are set and a cake tester inserted into the middle comes out with only a few crumbs attached about 20 - 25 minutes. The color will look very pale. Only the edge will turn a light golden brown.

Allow cakes to cool in the pan for 10 minutes and turn out onto a wire rack to cool completely before frosting.

Directions: Marzipan Butter Cream

Break your marzipan into pieces and put it into a bowl. Add the water (4 tsp) and knead the water into the marzipan until most of the water has been absorbed into the marzipan (this is to soften the marzipan so it's easier to beat into the buttercream).

In the large bowl of your stand mixer, beat the butter until light and creamy, about 2 minutes on medium speed.

Add powdered sugar, coconut cream (or heavy cream) almond extract, and salt. Turn the mixer to low and mix untill the ingredients are incorporated.

Once the ingredients are combined, add the softened marzipan and beat until fully combined then increase speed to medium-high and mix until light and fluffy, about 2 minutes.

Check the consistency of your buttercream. If it's a little too thick then add a little milk (no more than a tsp at a time) and mix to combine. If frosting seems too thin, add an additional two tablespoons of powdered sugar. Keep adding a little more until the consistency is right.

Assemble and Frost the Cake

Spread a generous (about 3/4 cup) amount of frosting on top of the first layer. Repeat with the remaining one or two layers. Spread a layer of frosting evenly on top of the cake. Then, frost the sides. Slice and serve.

Eat and enjoy every bite—because you can!

More Deliciously Low FODMAP™ desserts you might enjoy

Smoked or grilled teriyaki chicken breasts (low FODMAP)

15 Minutes prep • 25 Minutes cook • Gluten-free • Lactose-free • low FODMAP • Serves 2 • Smoke N Sanity’s newest low FODMAP seasoning was the inspiration for this recipe. A little garlic-infused olive oil and their Teriyaki seasoning (use code IBSGC10 for 10% off) are really all you need for perfectly moist and flavorful chicken breasts. I’ve added a few other things to bring out even more flavor because I just can’t resist. These can be made on the smoker or the grill — the key is monitoring the internal temperature of the chicken so it doesn’t get dry.

Ingredients

2 boneless, skinless chicken breasts

1 tablespoon garlic-infused olive oil

2 tablespoons Smoke N Sanity Teriyaki Seasoning (use code IBSGC10 for a 10% discount)

1 cup Jasmine rice steamed

1 3/4 cups low FODMAP chicken broth

1 tablespoon butter

1 cup cherry tomatoes, sliced in half

Optional for serving:

Chopped chives, a generous squeeze of lemon, salt, and pepper to taste.

Directions

Pat the chicken breasts dry on both sides and drizzle each side with a little olive oil.

Sprinkle the teriyaki seasoning on top of the chicken breasts liberally. Allow to rest in the fridge for 15 minutes, or up to 30 minutes (place plastic wrap over the top if over 15 minutes of rest time.)

Heat your smoker on the “smoke” or “super smoke” setting with the lid open for 5 minutes. Turn the heat to 350 degrees F and close the lid for 15 minutes while it warms up. Or preheat your grill to 350 degrees F.

Put the chicken, spiced side down on the grill, and liberally season the underside of the chicken. Cook for 12-13 minutes with the lid closed.

Turn the chicken over and cook another 10-12 minutes or until cooked to 165-170 degrees F.

Remove the chicken from the grill and lay it on a cutting board with foil over the top. Let the chicken rest for 3-5 minutes before slicing.

Slice and serve over rice with sliced cherry tomatoes on the side. Optionally sprinkle each chicken breast with chopped chives, a generous squeeze of lemon, salt, and pepper to taste.

Eat and enjoy every bite because you can!

Pro tips: Serve with our Sweet and Smoky Barbeque Sauce for even more flavor.

Serve with out best coconut rice as an alternative.

More Deliciously Low FODMAP™ main courses you might enjoy

20-minute chicken and vegetable stir fry (low FODMAP)

20 minutes • Gluten-free • Dairy-free • Low FODMAP • Serves 4 • This is my go-to recipe when I have to get dinner on the table in 20 minutes. The challenge is to get everything washed, chopped, sliced, and cooked in the time it takes to cook the rice—and it works! The end result is warm, delicious, comforting, and nutritious. You cook it in one pan so the clean-up is quick too. It’s a perfect weeknight meal. If you’re lucky enough to have some leftover, it makes a great breakfast or lunch stir-fried with an egg the next day.

Prepped and cooked in 20 minutes, this one-pan low FODMAP chicken and vegetable stir fry is a perfect weeknight meal.

Ingredients

1 cup jasmine rice (or whatever white rice you prefer—brown rice is great but takes longer to cook)

1 3/4 cups low FODMAP chicken broth (I like Whole Foods Organic 365 brand)

1 tablespoon butter or toasted sesame oil

Salt and pepper

1 1/2 pounds boneless, skinless chicken - cut into bite-size pieces

1/4 cup gluten-free, low sodium soy sauce (plus more for serving)

1-2 inch piece fresh ginger, grated (I like a lot of ginger in this recipe)

2 tablespoons garlic-infused olive oil

2 heads broccoli (florets only)

1 can sliced water chestnuts, drained

2 carrots grated

1 tablespoon corn starch or arrowroot

1/4 cup water

Peanuts (roasted and salted) - optional for serving

Directions

Put rice, chicken broth, and butter or toasted sesame oil in a saucepan. Bring to boil. Cover, and reduce heat to the lowest possible setting and cook for 20 minutes. (You may also cook your rice in water but the chicken broth adds protein and flavor to the rice that is quite wonderful.)

Meanwhile, cut chicken into bite-size pieces. Put in a bowl with soy sauce, ginger, and a good grinding of pepper and set aside.

Cut broccoli florets into bite-size pieces and grate carrots.

Heat 1 tablespoon of garlic-infused olive oil in a medium to large frying pan over medium-high heat. When oil shimmers add marinated chicken a few pieces at a time (so the pan stays hot while you’re adding the chicken). Make sure the chicken fits in the pan in one layer so it cooks quickly and doesn’t steam.

Cook until all chicken pieces are just cooked through (don’t overcook or it will get tough). The timing on this depends on how large your “bite-size” pieces are but it should only take a couple of minutes on each side.

Remove chicken from pan and set aside.

In the same pan, add 1 tablespoon of garlic-infused olive oil and heat. When the oil shimmers, add the broccoli and toss to coat broccoli with oil. Continue cooking until broccoli starts to soften (about 3-5 minutes). Add 1/4 cup hot water, cover, and let broccoli steam for a couple more minutes just until fork-tender but still bright green.

Add the chicken back to the pan with the grated carrots and water chestnuts. Heat through. Add another 1/4 cup hot water. When the sauce begins to boil, combine the cornstarch with a couple of tablespoons of cold water then mix it into the sauce. The sauce will thicken pretty quickly. If it gets too thick, add some very hot water.

Check the taste and add more soy sauce, and a good grinding of black pepper to suit your taste.

Divide the rice into bowls and spoon the chicken and vegetables over the top. Spoon on a little of the sauce from the pan and a sprinkling of roasted peanuts if desired.

Done. 20 minutes!

Eat and enjoy every bite because you can!

More Deliciously Low FODMAP™ main courses you might enjoy

Quinoa burgers and sweet potato fries (low FODMAP)

30 minutes prep • 45 minutes cook • Vegetarian • Gluten-free • Low FODMAP • Serves 6 • These crispy, satisfying, burgers are so flavorful and hearty, they’re not just for vegetarians! Combined with sweet potato fries and some fresh lettuce and tomatoes, they’re a delightful summer meal the whole family will enjoy.

Ingredients: Quinoa burgers

2 cups cooked quinoa (I like to use red quinoa but you can use any color you like)

1/2 cup gluten-free Panko bread crumbs

1 large egg plus 2 egg whites, lightly beaten

1 teaspoon chipotle chili powder

1 teaspoon Smoke N Sanity Essence of Garlic Salt (Use code IBSGC10 for a 10% discount)

OR ½ teaspoon Gourmend Garlic Scape Powder and ½ teaspoon salt (Use code IBSGC15 for a 15% discount)

Fresh ground black pepper

1 cup shredded sharp cheddar cheese

1/2 cup shredded gruyere or Swiss cheese

Lettuce leaves, sliced tomatoes, and avocado slices for serving (optional)

Ingredients: Sweet potato fries

4 sweet potatoes, cut into matchsticks

4 tablespoons extra virgin olive oil

1 teaspoon chipotle chili powder

1/2 teaspoon smoked paprika

Kosher salt and black pepper

Directions

To make the fries. Preheat the oven to 425 degrees F. Place the sweet potatoes on a large baking sheet and toss with olive oil, chili powder, paprika, and a large pinch each of salt and pepper. Spread the fries in an even layer. Do not overcrowd the pan, if needed, divide the fries between 2 baking sheets Transfer to the oven and bake for 15-20 minutes, then flip and bake for 15-20 minutes more. You want the sweet potatoes to be tender, yet crisp.

In a medium bowl, combine the quinoa, Panko, eggs, essence of garlic salt, chili powder, cheddar cheese, and a good grinding of black pepper. Form the mix into 5-6 equal burgers. Place on a plate, cover, and transfer to the fridge.

To cook the burgers use a large skillet and heat a drizzle of olive oil over medium-high heat. When the oil shimmers, add the burgers and cook until golden and crisp, about 5 minutes per side. During the last minute of cooking add the Gruyere or Swiss cheese, cover, and cook 2-3 minutes, until the cheese has melted.

To serve, place each burger on a lettuce leaf, top or side with sliced tomatoes and sweet potato fries. If desired, add sliced avocado.
Eat and enjoy every bite because you can!

Pro Tip: Cook the quinoa ahead to make these in a snap.

This post may contain affiliate links so you can easily purchase items listed on the page. In some cases we have provided a special discount code for IBS Game Changers so be sure to use it! 

More Deliciously Low FODMAP™ main courses you might enjoy

Thai iced tea (low FODMAP)

10 minutes prep • 30 minutes steep and cool • gluten-free • low FODMAP • Serves 6 • Thought your days of enjoying a delicious glass of Thai iced tea were over? Now you can make your own and you’ll never have to miss it again! This recipe is simple and intensely fragrant and flavorful—just like you would expect it to be in the best Thai restaurant. You can mix it with lactose-free whole milk or half and half—depending on your taste. All versions will be delicious!

Ingredients

4 cups water

4 decaffeinated black tea bags

1/2 - 3/4 cup granulated sugar (depending on how sweet you like it)

2 anise stars

1 green cardamom pod, smashed

2 whole cloves

1 cup lactose-free whole milk or lactose-free half and half

Ice

Directions

Bring water to boil and add the tea bags, sugar, star anise, smashed cardamom pod, and cloves.

Stir until all the sugar dissolves. Gently boil tea for about 3 minutes. Remove from heat and allow tea to steep and cool for at least 30 minutes. The more concentrated the tea flavor, the better the Thai tea tastes. I think it tastes best if you allow the tea to steep and cool for about 2 hours.

Remove the tea bags and spoon out the star anise, cardamom pod, and cloves (or strain to remove). If tea is still warm, you’ll want to refrigerate it so it will be well chilled. You can make the tea ahead of time and keep it in the fridge until you’re ready to serve.

Fill highball glasses with ice and pour in your cooled Thai tea leaving about 1/3 of the glass to fill in with whole milk or half and half. If you use milk, you may want to add 2-3 tablespoons of half and half or heavy cream for a creamier flavor.

Drink and enjoy every sip because you can!

Pro tip: As I learned on a skiing trip in Jackson Hole Wyoming, Thai iced tea can be spiked with vanilla vodka and the result is a delightful creamy cocktail.

More Deliciously Low FODMAP™ drinks you might enjoy