Amazing Seed Crackers (Low FODMAP)

10 Minutes Prep • 50 Minutes Cook • Low FODMAP • Gluten-free • Dairy Free • Serving size 3 - 4 crackers • Ok to make ahead: Steps 1-4

I first had a version of these in Kenya where they are very creative in coming up with gluten-free menu items. When I returned home I had to create the recipe because I found I couldn’t live without them! These amazing seed crackers have become a staple of my diet and I eat them with cheese, nut or seed butter, or just plain. They pack a protein punch and are so delicious you’ll want to eat them every day. (Just don’t eat too many at once as they are also loaded with fiber.) Because I get many requests for this recipe and because I have updated the recipe over time, I am republishing with my updates.

Ingredients

1 cup raw sunflower seeds

1 cup raw pumpkin seeds

1/2 cup chia seeds (very important! This is what holds everything together)

1/2 cup flax seeds (whole)

1/4 cup flax seed meal

1/4 cup hemp seeds (optional)

1/4 cup sesame seeds (optional)

1/4 cup sliced almonds (optional)

1 1/2 cups water

1 1/2 tablespoons olive oil

2 tablespoons dried herbs of your choice (I used half thyme and half rosemary or all rosemary is also wonderful)

1 teaspoon cumin powder

1/4 teaspoon cayenne pepper

2 teaspoons Kosher salt

Other optional ingredients

2 tablespoons Smoke N Sanity Everything Bagel Seasoning

1/2 teaspoon (or more to taste) Red pepper flakes

1/2 teaspoon (or more to taste) Curry powder

Use your imagination!

Directions

(1) Prepare: Preheat oven to 325 degrees F. Lay parchment on two large-sized rimmed baking sheets.

(2) Mix ingredients: Combine all ingredients in a mixing bowl and stir well. Let sit (and stir a few times) for about 5 minutes until most of the liquid is absorbed.

(3) Prepare to bake: Spread half the mixture on each sheet and smooth out with a rubber spatula as EVENLY and thinly as you can. You want the entire amount to be as close to the same thickness as possible so you don’t overcook/undercook parts of your tray. (A thinner layer makes crispier crackers.)

(4) Bake: Bake for 45 – 50 minutes until crispy but not burned. Swap your pans from top to bottom in your oven halfway through baking. To check for doneness, bend the parchment up and see if the cracker cracks. If it bends instead of cracking, then cook it a few minutes longer. When cool, break into crackers and store in an air-tight container for up to 2 weeks.

(5) Troubleshooting: If your crackers are not the same thickness some sections may be a bit chewy while others are crisp. Break all the crisp parts into crackers and then put the thicker part back into the oven.

(6) Plate and serve: Eat them plain as a crisp and flavorful snack or serve them with your favorite nut butter, cheese, or even melted cheese.

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. 

Original recipe inspired by David Kisevu, head chef, Giraffe Manor, Nairobi.

Link note: This post contains links for you to 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! As an Amazon Associate, I earn a commission from qualifying Amazon purchases. 

More Deliciously Low FODMAP™ appetizer recipes

Perfect Egg Salad or Deviled Eggs (low FODMAP)

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

Many of us find ourselves with an overwhelming number of hard boiled eggs this time of year. What do you do with all those hard-boiled eggs? I make this perfect egg salad and serve it on crisp toasted sourdough bread. Or, I make delicious deviled eggs and serve them for lunch, as an appetizer, or just as a snack. Any way you make them, deviled eggs can be devilishly delicious!

Ingredients

4 hard-boiled eggs

1 tablespoon dijon mustard

2 - 3 tablespoons mayonnaise (depending on how large your eggs are)

½ stalk celery, finely chopped (optional)

Kosher salt and black pepper to taste

Fresh chives, dill, or parsley, chopped (optional)

Directions: Egg Salad

(1) Prepare: Peel and chop your hard-boiled eggs.

(2) Combine: Add all other ingredients except the chopped herbs, salt, and pepper.

Stir to combine.

(3) Finish: Taste and add salt and pepper to your liking.

(4) Plate and serve: Serve on toasted sourdough bread, rice cake, or on a bed of butter lettuce. Sprinkle with chopped herbs if using.

Directions: Deviled Eggs

(1) Prepare: Peel and cut your hard-boiled eggs in half.

(2) Combine: Scoop out the yolks and put in a small bowl with all other ingredients except the chopped herbs, salt, and pepper.

Stir to combine.

(3) Finish: Taste and add salt and pepper to your liking.

(4) Devil the eggs: Fill each half egg white with the egg yolk mixture. Sprinkle with chopped chives, parsley, or tiny sprigs of fresh dill. Want to get really fancy? Add a few brightly colored salmon roe caviar for garnish

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™ appetizer recipes

Lemon rosemary chicken with wild rice pilaf (low FODMAP)

15 minutes prep • 60 minutes cook • Gluten-free • Low FODMAP • Serves 4 • This delicious dish is all made in one pot and it’s finished in the oven so the kitchen will smell wonderful and it’s great for entertaining. This all-in-one dinner is perfect on its own or accompanied by some crusty sourdough bread and butter and a nice salad. 

Ingredients

1 1/2 pounds boneless chicken breasts or thighs

1 teaspoon smoked paprika

Juice and zest of 1 lemon

Kosher salt and black pepper

2 tablespoons garlic-infused olive oil

4 green onions (green part only), chopped

4 carrots, chopped

1 1/2 cups oyster mushrooms, chopped

3 tablespoons salted butter

1 1/2 cups wild rice blend (a mix containing wild and brown rice)

1/2 cup dry gluten-free orzo pasta

1 whole sprig + 2 tablespoons chopped fresh rosemary

1 tablespoon fresh thyme leaves, plus more for serving

2 cups low FODMAP chicken broth (I like Whole Foods Organic 365 brand)

1 cup dry white wine such, as Pinot Grigio or Sauvignon Blanc

2 tablespoons Dijon mustard

Directions

Preheat the oven to 425 degrees F. Season the chicken with paprika, lemon zest, and a sprinkle each of salt and pepper.

Heat the garlic-infused olive oil in a large oven-safe skillet or Dutch oven set over medium heat. When the oil shimmers, add the chicken and cook on both sides until golden, about 5 minutes per side. Remove the chicken from the pan.

To the skillet, add green onions, carrots, and oyster mushrooms. Cook 5 minutes, until just caramelized. Add the butter, wild rice, orzo, rosemary, and thyme. Cook 5 minutes, until lightly toasted and golden. Add the chicken broth, wine, dijon, lemon juice, and 1/2 cup of water. Season with salt and pepper. Bring to a boil over high heat.

Slide the chicken back into the pan. Add the rosemary sprig. Cover and put in the oven to bake for 30-40 minutes, until the liquid is absorbed, and the rice is cooked. During the last 10-15 minutes of cooking remove the lid and allow the chicken to crisp, if needed, add in 1/4 cup additional water or chicken broth to keep the rice from getting dry.

To serve, fluff the rice with a fork and serve the chicken, rice, and veggies together.

Eat and enjoy every bite because you can!

More Deliciously Low FODMAP™ main courses you might enjoy

Creamy Cajun pasta with chicken or shrimp (low FODMAP)

25 Minutes • Gluten-free • Low FODMAP •  Serves 4 • This creamy dish with just the right amount of spice is perfect whether you use chicken or shrimp. Made with lactose-free milk the sauce is lighter than a cream-based sauce but still has all the flavor thanks to a bit of cream cheese whisked into the sauce. It’s quick to make and sure to please the whole family. Try it tonight!

INGREDIENTS:

1 pound gluten-free wide rice noodles (or you can use any low-FODMAP pasta you like)

4 tablespoons garlic-infused olive oil

1 pound boneless, skinless chicken breast, cut across horizontally and then cut into bite-size pieces

OR 1 pound shrimp (thawed, shelled, and deveined)

1 tablespoon Smoke n Sanity Cajun Creole seasoning (10% off with code IBSGC10)

Kosher salt and black pepper

4 green onions (green part only), chopped

1 red bell pepper, chopped

1-2 teaspoons Smoke n Sanity Cajun Creole seasoning (10% off with code IBSGC10)

Pinch crushed red pepper flakes

1 cup low FODMAP chicken broth (I like Whole Foods Organic 365 brand)

1 cup lactose-free whole milk

2 ounces lactose-free cream cheese, at room temperature (or heat slightly in the microwave to soften)

1/2 cup freshly grated parmesan cheese

2 tablespoons chopped fresh basil

DIRECTIONS:

Bring a large pot of salted water to a boil. Cook the pasta al dente, according to package directions. Rinse (so it doesn’t stick together) drain and set aside.

In a large frying pan set over medium-high heat, add 2 tablespoons of garlic-infused olive oil, the chopped scallions, chicken or shrimp, and 1 tablespoon Smoke N Sanity Cajun Creole seasoning. Cook until browned all over and just cooked through, about 5 minutes. Remove the chicken from the pan onto a plate and set aside.

To the same pan, add 2 tablespoons of garlic-infused olive oil and the chopped bell peppers. Cook for about 5 minutes until the peppers are soft. Stir in 1-2 teaspoons Smoke N Sanity Cajun Creole seasoning. Add a pinch each of red pepper flakes, salt, and pepper. Cook another minute, until the spices are fragrant, then pour in the broth and milk. Add the cream cheese. Whisk gently until smooth. Bring the sauce to a gentle simmer and cook for 5 minutes, until thickened slightly.

Stir in the parmesan. Then add in the pasta and chicken or shrimp and cook for 2-3 minutes to heat everything through. Remove from the heat and stir in the basil. Serve immediately topped with additional basil.

Enjoy!

Pro tip: We love and recommend Smoke N Sanity’s Cajun Creole seasoning for the wonderful low FODMAP flavor and spice it lends to this dish. Get 10% off when you order your own bottle and use the code “IBSGC10”

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

Greek lemon chicken salad with sourdough croutons (low FODMAP)

Prep 30 minutes • Cook 15 minutes • Low FODMAP • Serves 4 • This hearty Greek-themed salad is a delightful combination of flavors that will brighten up a weeknight or make a splash on the weekend. The sourdough croutons are excellent so don’t leave them off!

INGREDIENTS:

1 pound boneless skinless chicken breasts, cut into bite-size chunks

4 tablespoons garlic-infused olive oil

1 tablespoon balsamic vinegar

1 teaspoon smoked paprika

2 teaspoons dried oregano (or 1 tablespoon chopped fresh oregano)

Zest and juice of 1 lemon

Red pepper flakes, kosher salt, and black pepper

1 cup traditional sourdough bread cut into cubes

2 tablespoons butter

Kosher salt

6 cups shredded romaine or butter lettuce

1 cup cherry tomatoes, halved

2 Persian cucumbers, sliced

Optional for serving: Feta cheese, fresh herbs, mixed olives

INGREDIENTS - VINAIGRETTE:

1/4 cup extra virgin olive oil

Juice of 2 lemons (about 1/3 cup lemon juice)

2 tablespoons balsamic vinegar

1 tablespoon dijon mustard

2 teaspoons maple syrup

Kosher salt and black pepper

DIRECTIONS:
In a small jar, combine 2 tablespoons of garlic-infused olive oil, balsamic vinegar, paprika, oregano, lemon juice, lemon zest, crushed red pepper flakes, and a large pinch of salt.

In a Ziploc bag, combine the chicken, and the marinade and marinate for 15 minutes or up to overnight in the refrigerator until ready to cook.

Meanwhile, make the croutons. Heat the olive oil in a small skillet over medium heat. When the oil shimmers, add the bread and a pinch of red pepper flakes. Cook, stirring occasionally until golden and toasted all over, about 5 minutes. During the last minute, add the butter and stir the croutons to allow butter to lightly coat them all. Remove from the heat and season with salt. Slide the croutons onto a plate and set them aside. Wipe the skillet clean. 

Make the salad. Combine the lettuce, cherry tomatoes, and cucumbers in a large salad bowl. Toss gently to combine.

Make the vinaigrette. Combine all ingredients in a glass jar and shake until completely smooth. Taste and adjust the salt and pepper.

Heat the same skillet used for the croutons over medium-high heat. Add the chicken in a single layer and cook, stirring once or twice, until the chicken is cooked through, about 5-10 minutes. 

To serve: Divide the salad between 4 plates, add the chicken, croutons, and drizzle with a bit more vinaigrette. Add feta, herbs, and/or olives if you like.

Serve immediately.

Enjoy!

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!

Roasted pork tenderloin with white wine cream sauce (Low FODMAP)

10 minutes prep • 60 minutes grill or 3+ hours smoker • Gluten-free • Low FODMAP • Serves 4 - 6 • This pork tenderloin is flavorful and crispy on the outside, juicy and tender on the inside. Served with our white wine cream sauce, this may just be our favorite pork tenderloin anywhere!

INGREDIENTS:

Two 1-pound pork tenderloins (see pro tip)

2 tablespoons garlic-infused olive oil

2 teaspoons basil

2 teaspoons oregano

1 teaspoon marjoram

2 teaspoons garlic scape powder

2 teaspoons cumin

2 teaspoons salt

2 teaspoons chili powder

1 teaspoon smoked paprika (optional but highly recommended)

1/2 teaspoon black pepper

2 tablespoons dark brown sugar

DIRECTIONS:

Pierce tenderloins all over with a fork then rub the garlic-infused olive oil onto all sides of the meat.

Make your rub by whisking together the remaining ten dry ingredients. Sprinkle rub mixture all over tenderloin(s), patting it onto the surface of the meat on all sides.

GRILL DIRECTIONS:

Preheat grill to medium-high (about 400 degrees F).

Grill for 20-30 minutes until the outside is browned and crispy but not burned, and the internal temperature of the thickest part registers at least 145 degrees F.

SMOKER DIRECTIONS:

Preheat smoker to 180 degrees.

Place tenderloins diagonally on the smoker grill and smoke at 180 degrees for 3 hours until outside is browned.

Increase the smoker temperature to 275 degrees F and cook until the internal temperature of the thickest part registers at least 145 degrees F. For 1-pound tenderloins, this should only take about 15 or 20 minutes.

OVEN-BAKE DIRECTIONS:

Preheat oven to 400 degrees and lightly grease a large baking/casserole dish.

Bake for 25-35 minutes until outside is browned and the internal temperature of the thickest part registers at least 145 degrees F.

Spoon any remaining juices from the pan over the slices for extra flavor and juiciness.

TO SERVE:

Allow meat to rest, covered with foil, on a cutting board for 5-10 minutes before slicing. Slice into 3/4-inch pieces.

Serve with our white wine cream sauce, mashed Yukon potatoes, and a vegetable of your choice.

Allow meat to rest, covered with foil, for 5-10 minutes before slicing. Slice into 3/4 - 1-inch pieces.

Serve with our white wine cream sauce, mashed Yukon potatoes, and a vegetable of your choice.

Enjoy!

Pro tips:

This recipe is pretty flexible and you can use 1-2 very small pork tenderloins, or one medium-large pork tenderloin OR you can double or even triple the ingredients for the seasonings and serve a LOT of people with very large tenderloins.

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!

White wine cream sauce with fresh herbs (low FODMAP)

15 minutes • Gluten-free • Low FODMAP • Makes about 1 cup

This white wine cream sauce is quick to make and tastes wonderful with meat, fish, potatoes, and more. You can make it ahead and store it in the fridge to save time. It’s worth the extra effort to have a delicious low FODMAP cream sauce with your meat.

Ingredients

1 tablespoon butter

1 tablespoon each minced chives, and fresh thyme or rosemary

1/2 cup white wine (such as sauvignon blanc or pinot grigio)

1 cup heavy cream (or lactose-free half and half for a lighter sauce)

1/2 cup freshly grated parmesan cheese

1/4 teaspoon salt plus additional salt and pepper to taste

Directions

(1) Prepare cream sauce: Melt butter in a medium-size skillet over medium-high heat. Add chives or green onions, and saute for about 1 minute. Add white wine and cook for about 30 seconds, then add the cream or half and half.

(2) Cook cream sauce: Cook for about 10 - 12 minutes over medium heat stirring frequently.

(3) Finish: Add salt and chopped thyme or rosemary and the grated parmesan cheese. Stir until the cheese is incorporated (about a minute). Season with more salt and pepper if needed.

Make-ahead note: At this point, you may set the sauce aside and then reheat it when you are ready to serve.

(4) Serve: Transfer to serving pitcher and serve with your favorite meat such as our roasted pork tenderloin.

Eat and enjoy every bit because you can!

Garlic lemon chicken and root vegetables (low FODMAP)

10 minutes prep • 60 minutes cook • Gluten-free • Dairy-free • Low FODMAP • Serves 4 - 6 • This one-dish dinner is perfect for guests because it cooks in the oven so you can socialize. Serve as is or with our make-ahead roasted tomatillo and pineapple salsa.

INGREDIENTS:

4 chicken breasts or 4 - 6 chicken thighs – skin-on / bone-in (if the chicken breasts are very large, cut them in half before cooking)

2 cups carrots chopped into 1” segments

1 pound baby new potatoes (white or red, cut into bite-size pieces)

1/2 cup fresh-squeezed lemon juice

1/2 cup garlic-infused olive oil

1 teaspoon paprika

1 teaspoon chili powder

1 teaspoon dry oregano

Salt and pepper

4 Roma tomatoes (cut in wedges) or 2 cups cherry tomatoes

1/2 cup chives or green onions (green part only) chopped

DIRECTIONS:

Preheat oven to 400 degrees F.

In the bottom of a roasting pan or baking dish, place the chopped carrots and potatoes.

Lay the chicken over the carrots and potatoes, skin side up.

Sprinkle the paprika, chili powder, and oregano over the chicken.

Salt and pepper the chicken.

Combine the garlic-infused olive oil and lemon juice and pour it over the chicken and vegetables.

Put the pan in your preheated oven—no cover needed.

Bake for 30 minutes.

Spoon the juice from the roasting pan generously over the chicken. Add that tomatoes and chives or green onions and return the pan to the oven.

Bake for another 30 minutes.

Remove from oven and check the chicken temp (it should be 165 degrees F) or cut into the thickest part of one of the pieces of chicken to be sure it’s cooked. If the juice runs clear it is cooked. If it’s pink then cook it for another 5 minutes.

Once cooked, remove from the oven and let it rest for 5 - 10 minutes before serving. Serve the vegetables with the chicken and tomatoes over the top and spoon the pan juice generously over the top of all.

Serve as is or with our roasted tomatillo and pineapple salsa.

Enjoy!

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Roasted tomatillo and pineapple salsa verde (low FODMAP)

10 minutes prep • 10 minutes cook • Gluten-free • Vegetarian • Low FODMAP • Makes about 2 cups • This delicious salsa is perfect with low FODMAP tortilla chips or serve it with our garlic lemon chicken and root vegetables.

INGREDIENTS:

1 1/2 pounds tomatillos

1-2 jalapeno peppers, seeded and chopped

4 green onions (green part only), chopped

1/2 cup fresh cilantro, chopped

1/4 cup garlic-infused olive oil

1-2 teaspoons salt (to taste)

1 cup fresh pineapple, chopped

DIRECTIONS:

Preheat broiler.

Remove the husks from the tomatillos and rinse them under warm water to remove stickiness.

Cut tomatillos in half and place, skin side up, on a rimmed baking sheet with the chopped jalapeno and green onions.

Put the pan on the highest oven shelf closest to the broiler, and cook until tomatillos are softened and slightly charred, about 5 minutes.

Put the roasted ingredients together with the cilantro, salt, and garlic-infused olive oil, in a food processor or blender, and pulse until well combined. Pour into a serving bowl, stir in the pineapple and serve.

Pro Tip: Salsa can be made 1 day ahead and kept covered in the refrigerator until ready to use.

This salsa is delicious with low FODMAP tortilla chips or serve it with our garlic lemon chicken and root vegetables.

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!

Leslie’s lemon curd a la meringue (low FODMAP)

20 minutes (plus chilling time) • Gluten-free • Low FODMAP • Serves 5 or 6 • You only need 5 simple ingredients for this amazing lemon curd – and the recipe comes together in a snap. Add a layer of Leslie’s perfect meringue to the top and you’ve got a fabulous and elegant dessert.

Ingredients

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

Directions

Put lemon zest and sugar in 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.

Serve in a wide rim glass with Leslie’s perfect meringue on the top, or stir it into your favorite lactose-free plain yogurt, or even on lactose-free (low FODMAP) vanilla ice cream with a sprinkle of blueberries.

Enjoy!

Pro Tips: Do not use bottled lemon juice. Use fresh-squeezed lemon juice. Meyer lemons preferred.

You may prepare the lemon curd ahead and refrigerate the curd for up to 7 days.

Original recipe contributed by my dear friend Leslie Kingsbury of Ajijic, Mexico

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

Leslie’s perfect (low FODMAP) meringue

20 minutes (plus chilling time) • Gluten-free • Dairy-free • Low FODMAP • Makes about 2 cups • Making meringue is super simple and it can make a plain dessert into something fabulous in no time.  

Ingredients

1 tablespoon cornstarch

1 tablespoon granulated sugar

1/3 cup water

4 large egg whites at room temperature

½ teaspoon vanilla

¼ teaspoon cream of tartar

½ cup powdered (confectioner’s) sugar

Directions

Remove eggs from the refrigerator and allow them to come to room temperature.

Combine cornstarch and sugar. Gradually stir the water in, making a smooth runny paste.

Bring to a boil over medium heat stirring briskly, then boil 15 seconds. Remove from heat, cover, and set aside.

Beat room temperature egg whites in a metal bowl until foamy.

Add the vanilla and the cream of tartar and continue to beat until soft peaks form.

Very gradually, beat in the powdered sugar.

Then, once the sugar is all mixed in, beat on high until peaks are very stiff and glossy but not dry.

Reduce speed to low and beat in the cornstarch paste 1 tablespoon at a time. When all the paste is incorporated, increase speed to medium and beat for 10 seconds.

Either spread over hot pie filling (starting at the edges and working your way in) and bake as directed in the recipe.

Or line a baking sheet with parchment and mark circles to match your serving glass/dish size (as shown in the image above). Then, spoon or pipe the meringue onto the parchment in a size that is slightly smaller than the marked circles (so the final meringue will fit nicely in your serving dish).

Use a knife or rubber spatula to make little peaks in the meringue that will brown as the meringues bake.

Bake for 20 minutes at 325 degrees F.

When meringues are cooked, let them cool on the parchment, then carefully lift them off the paper and onto your dessert when ready to serve.

Pro Tip: Serve over Leslie’s Lemon Curd for an amazing dessert!

Original recipe contributed by my dear friend Leslie Kingsbury of Ajijic, Mexico

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

Salmon Salad with Balsamic Mustard Vinaigrette (low FODMAP)

20 Minutes • Low FODMAP • Gluten-Free • Lactose-free • Serves 4 • Ok to make-ahead: Steps 1 - 2

This is a simple, yet elegant salad with cold salmon and a sweet balsamic dressing that is a perfect pairing with the fish. It’s a great recipe if you have leftover salmon so make extra salmon when you have the chance! Alternatively, you can prepare our Smoked Salmon which makes an amazing centerpiece for this salad.

Ingredients

1-pound salmon cooked and chilled

12 leaves romaine (washed and patted dry)

2 Roma tomatoes (sliced) or cherry tomatoes (cut in half)

1 green onion (green part only) sliced very thinly into small ribbons 

DRESSING INGREDIENTS:

2 teaspoons Dijon mustard

1/4 cup olive oil

1/4 cup balsamic vinegar

1/4 cup maple syrup

Directions

(1) Prepare the lettuce: Wash and pat dry the lettuce. Lay the lettuce leaves on the plate.

(2) Prepare the dressing: Shake the salad dressing ingredients in a small jar. Drizzle the dressing over the salmon and the salad.

(3) Finish: Lay the salmon on the lettuce and add the tomatoes and green onions.

(4) Plate and serve: Serve with a small pitcher of extra dressing on the side.

Make-ahead note: This dressing will keep for a week in the fridge so feel free to make it ahead and make extra to have on hand.

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!

Low FODMAP baked lemon thyme cod

30 Minutes • Gluten-free • Low FODMAP • Serves 4 • This recipe delivers a wonderful delicate flavor that is sure to please the whole family. It’s light and flavorful and you cook the vegetables with the fish so it's an easy one-pan meal. Get the freshest fish you can for the best flavor and texture.

MARINADE INGREDIENTS:

1 – 1 1/2 pounds cod – or sub black cod, halibut, sea bass, or other firm white fish

2 tablespoons garlic-infused olive oil

1 teaspoon kosher salt

½ teaspoon pepper

2 teaspoons fresh thyme

Zest from one lemon

INGREDIENTS:

2 tablespoons garlic-infused olive oil

1 leek, green part only, thinly sliced

2 cups broccoli florets only (discard the stems)

Zest of one lemon

1 tablespoons fresh thyme

1/2 cup low FODMAP chicken broth, more as needed

1/2 cup dry white wine

Generous pinch salt and pepper

DIRECTIONS:

Preheat oven to 400 degrees F.

Cut cod into 4 pieces and pat dry. Place in a bowl, drizzle with olive oil and sprinkle with salt and pepper, thyme, and zest of one lemon and toss to coat well. Set aside.

Heat 2 tablespoons olive oil over medium heat in an oven-proof skillet, cast iron skillet, or dutch oven. Add leek greens and cook, stirring until leek greens and tender.  Add the broccoli, zest of one lemon, fresh thyme, broth, and white wine. Stir in salt and pepper, simmer on medium-low heat until liquid has reduced by half, about 5 minutes.

If the broccoli needs a bit longer, add another splash of broth or wine and cover the pan for a few minutes, letting it steam and get tender. Once broccoli is tender.  If the mixture seems dry, add another splash of broth—you want this slightly wet ( ¼- ½ inch liquid in the bottom of the pan).

Nestle in the fish in the pan, scraping out any excess marinade over the fish.  Bake in the oven until fish is cooked through—about 10-15 minutes, depending on thickness.

Serve on a bed of steamed rice with extra lemon slices.

Enjoy!

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!

Low FODMAP Budha bowl

Prep 20 Minutes • Cook 30 Minutes • Gluten-free • Low FODMAP • Serves 4 • This simple vegetarian dish is simply wonderful! The colors and flavors are crisp and fresh and the sweet potatoes bring a delightful creaminess to the whole thing. The ginger vinaigrette is FULL of flavor, and you’ll love it on any veggie bowl or salad.

INGREDIENTS:

2 heads of broccoli tops (no stems) cut into bite-sized pieces

1 large sweet potato (orange or white), cut into wedges (low FODMAP serving size is 1/2 cup)

2 tablespoons extra virgin olive oil

Kosher salt and pepper

2 tablespoons raw sesame seeds

2 cups shredded purple cabbage (low FODMAP serving size is 3/4 cup)

Juice from 1 lemon

1 cup cooked white rice, brown rice, or quinoa

2 carrots shredded

1/2 avocado sliced (low FODMAP serving is 1/8 of an avocado)

1 Cara Cara orange, blood orange, or navel orange, sliced

TURMERIC GINGER VINAIGRETTE:

1 tablespoon garlic-infused olive oil

1-inch piece fresh ginger, peeled

1 tablespoon apple cider vinegar

1 tablespoon maple syrup

Juice from 1 lemon

½ teaspoon ground turmeric

Kosher salt and pepper

1 pinch cayenne pepper

DIRECTIONS:

Preheat the oven to 425 degrees F and line a rimmed baking sheet with parchment (for easier cleanup).

Place the sweet potato wedges in a bowl and toss with 1 tablespoon olive oil, and a pinch each of salt and pepper. Transfer to the on the prepared baking sheet and put them in the oven to cook for 15-20 minutes, then remove from the oven.

Toss the broccoli with the remaining tablespoon of olive oil, and add to the baking sheet with the sesame seeds sprinkled over the top. Return to the oven and roast for another 15 minutes or until the sweet potatoes and broccoli are done to your likeness.

Meanwhile, combine the shredded cabbage, lemon juice, and a pinch of salt in a medium bowl and massage with your hands for 30 seconds to 1 minute to tenderize the cabbage.

To assemble, divide the rice among bowls. Add the roasted veggies, cabbage, carrots, avocado, and oranges. Top with sprouts and hemp seeds and drizzle with the dressing (recipe follows).

DIRECTIONS TURMERIC GINGER VINAIGRETTE

Combine all ingredients in a blender and blend until mostly smooth. Taste and adjust seasonings as needed.

Enjoy!

Original recipe inspired by Tieghan Gerard, Half Baked Harvest

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Low FODMAP roasted turmeric chicken and golden rice

Prep 20 Minutes • Cook 30 Minutes • Gluten-free • Low FODMAP • Serves 4 • This low FODMAP roasted turmeric chicken and rice are full of flavor, color, and texture. It’s a great meal to switch up your average weeknight dinner. And the leftovers are really delicious the next day.

INGREDIENTS:

1 pound boneless skinless, chicken breasts (or thighs) cut into bite-size pieces

3 tablespoons garlic-infused olive oil

2 teaspoons smoked paprika or sweet paprika

2 teaspoons ground cumin

1/2 teaspoon ground cardamom

1/2 teaspoon ground turmeric

1/8 teaspoon ground cinnamon

1/4-1/2 teaspoon cayenne pepper (depending on taste)

Juice from one half of a lemon

Kosher salt and black pepper to taste

Fresh-squeezed lemon

For serving any/all of the following: Lemon wedges, cucumber slices, chopped red or orange bell pepper, chopped chives, or thinly sliced green onions (green part only).

GOLDEN RICE INGREDIENTS:

4 tablespoons salted butter (or olive oil, if the lactose in butter bothers you)

1 teaspoon ground turmeric

1 pinch crushed red pepper flakes

1 1/2 cups long-grain rice, such as jasmine or basmati

1 (14 ounce) can of full-fat coconut milk

1 1/2 cups low FODMAP chicken broth, plus more as needed

1 teaspoon kosher salt, plus more as needed

2 cups roughly chopped greens such, as kale, chard, or spinach

DIRECTIONS:

In a bowl, combine the olive oil, chicken, paprika, cumin, cardamom, turmeric, cinnamon, cayenne, lemon, and a large pinch each of salt and pepper. Let marinate for 15 minutes at room temperature or up to overnight in the refrigerator.

Preheat the oven to 425° F. Arrange the chicken on a baking sheet. Bake 10 minutes, toss and bake another 5 minutes, or until cooked through. Switch the oven to broil. Broil 1-2 minutes, until the chicken chars on the edge. *Watch closely so it doesn’t burn!

Meanwhile, make the rice.

Melt the butter, turmeric, and crushed red pepper flakes in a medium pot over high heat. Add the rice and toss to coat. Stir in 1 1/2 cups of broth, coconut milk, and a pinch of salt and bring to a boil. Add the greens on top of the rice, but do not stir. Place the lid on the pot and turn the heat down to the lowest setting possible. Allow the rice to cook ten minutes on low and then turn the heat off completely and leave the cover on. Let the rice sit, covered, for another 10 minutes.

When the rice is cooked, switch the heat onto low, and if needed, add additional broth 1/2 cup at a time until the consistency of the rice is to your liking. Taste, adding salt as needed.

Serve the chicken on the rice with a good squeeze of fresh lemon juice over the top and garnished with any/all of these: cucumber slices, avocado slices (less than 1/8 for low FODMAP serving), chopped chives, or thinly sliced green onions (green part only).

Enjoy!

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Roasted smoky carrots (low FODMAP)

Prep 10 Minutes • Cook 45 - 60 Minutes • Gluten-free • Vegetarian • Low FODMAP • Serves 4 - 6 • These carrots are so good, they may ruin you for all others. They are roasted to perfection with a combination of spices that make them exotic and delicious. Serve as a side to your favorite low FODMAP main course or serve them as an appetizer with our spiced cream (recipe included). You can make them ahead which makes them a great time-saver if you’re entertaining.

Ingredients

1/4 cup cider vinegar

1 tablespoon smoked paprika

1 1/2 teaspoons fine sea salt

1 1/4 teaspoons ground cumin

1/4 teaspoon cayenne pepper, or more to taste

3 tablespoons olive oil

2 tablespoons maple syrup

2 pounds carrots, scrubbed, trimmed, and patted dry (preferably Nantes carrots with the tops on to be sure they’re fresh)

1/2 cup lactose-free sour cream 

Directions

Center a rack in the oven and preheat it to 425 degrees F. Line a baking sheet with a double layer of parchment paper.

Make the spiced syrup by whisking the cider vinegar, paprika, salt, cumin, and cayenne together. When the spices are dissolved, whisk in the oil and maple syrup and adjust salt and cayenne to taste.

Place carrots in a shallow baking dish or Ziploc bag, pour over about 1⁄3 cup of the spice syrup and turn the carrots until they’re evenly coated. Once fully coated, arrange the carrots on the parchment-lined rimmed baking sheet and set the remaining syrup aside.

Roast the carrots for 20 minutes, then flip them over, rotate the baking sheet, and roast for another 20 to 30 minutes, until they are tender and browned — they might be a tad charred here and there and they’ll probably be a bit wrinkled, and that just makes them taste better! Remove the sheet from the oven. (The carrots can be made ahead to this point and kept at room temperature for up to 6 hours.)

Stir a tablespoon of the leftover spiced syrup into the sour cream, taste, and add more, if you’d like. (The sour cream sauce can be covered and refrigerated for up to 2 days.)

Serve the carrots hot with the sour cream sauce spooned over them or spread under them as a base. Alternatively, cover the sauce and refrigerate it, then serve as a dipping sauce with the room-temperature carrots as an appetizer.

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Low FODMAP tropical breakfast smoothie

10 Minutes • Gluten-free • Low FODMAP • Serves 2 - 3 • This amazing smoothie is full of low FODMAP variety so you can enjoy the tropical flavor without consequences. The oatmeal adds bulk so it’s not only delicious it’s filling! (Pro tip: Make this with coconut milk for a truly tropical dairy-free version!)

INGREDIENTS:

2 frozen bananas (freeze banana slices overnight on parchment)

1 cup lactose-free milk (or canned coconut milk for dairy-free alternative)

1 cup fresh pineapple chunks

3 tbsp shredded unsweetened coconut

1/4 cup rolled oats

1 tablespoon maple syrup (optional)

DIRECTIONS:

Add all of the ingredients except the maple syrup into a Nutri-bullet or blender and blend until desired consistency.

Taste and add maple syrup only if needed.

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Low FODMAP chimichurri sauce

10 Minutes • Gluten-free • Low FODMAP • Makes 1 cup • Delicious, tangy, smooth chimichurri goes perfectly with grilled meat or vegetables.

INGREDIENTS:

3/4 bunch cilantro, finely chopped

1/2 cup garlic-infused olive oil

1/4 cup red wine vinegar

Juice of 1 lime

1 Tablespoon chopped green onion (green part only)

3/4 teaspoon black pepper

3/4 teaspoon kosher salt

DIRECTIONS:

Combine all ingredients in a food processor and pulse until combined. Serve with your favorite grilled meat or veggies.

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Low FODMAP Quinoa salad

45 Minutes • Gluten-free • Low FODMAP • Serves 6 • Quinoa, while technically a seed, is classified as a grain in the nutrition world and is frequently referred to as a super grain or superfood. Quinoa is a gluten-free, wheat-free, allergen-free, nutrient-dense whole grain alternative that is perfect for those of us with IBS who are following a low FODMAP diet. If you have not yet tried this amazing grain, this recipe is a great place to start.

SALAD INGREDIENTS:

1 cup quinoa (yielding about 2 cups cooked and cooled grain) - red quinoa looks pretty in this recipe but you can use any color you like

1/2 cup chopped raw almonds

3/4 cup diced carrots

3/4 cup diced jicama (optional if not in season)

3/4 cup diced Persian mini cucumber

1/2 cup diced red bell pepper

1 handful cherry tomatoes (whole)

1/4 cup fresh mint - chopped

1/4 cup green onions (green part only) chopped

DRESSING INGREDIENTS:

1/4 cup chopped parsley

1/4 cup lime juice

1 teaspoon maple syrup

1/2 teaspoon ground cumin

1 teaspoon sea salt

1/2 cup olive oil

DIRECTIONS:

Rinse and cook the quinoa according to package instructions and set aside to cool.

In the meantime, combine all other salad ingredients in a bowl. When the quinoa has cooled add it to the salad bowl.

Combine all dressing ingredients in a jar and shake to combine. Add dressing to the salad and stir to combine.

For serving you can add any/all of the following:

Feta or goat cheese crumbles

Pumpkin seeds, sunflower seeds, or walnuts

Cooked chicken or turkey

Lettuce, arugula, or baby spinach

Be creative!

Original recipe inspired by Leslie Kingsbury of Ajijic, Mexico (2017)

See also this excellent article about quinoa on the Spoonful blog.

Blueberry orange low FODMAP oatmeal crumble bars

75 Minutes (mostly cooking time) • Gluten-free • Low FODMAP • Makes 12 bars • If you like a bit of orange zest, you’ll love these super-simple buttery, sweet, and delicious bars.

INGREDIENTS:

2 1/4 cups gluten-free all-purpose flour

3/4 cup packed light or dark brown sugar

1/2 teaspoon kosher salt

2 sticks (1 cup) salted butter, at room temperature

1/4 cup granulated sugar

1 teaspoon ground cinnamon

2 cups fresh or frozen blueberries

1 teaspoon cornstarch or arrowroot

2 teaspoons vanilla extract

2 teaspoons lemon zest

1/4 cup orange marmalade (without high fructose corn syrup or other high FODMAP ingredients)

DIRECTIONS:

Preheat the oven to 350 degrees F. Line an 8x8 square inch baking dish with parchment paper.

In a large bowl, beat together the flour, brown sugar, salt, and butter, until a crumbly dough forms. If the dough seems dry, add 1 tablespoon of water.

Press 1/2 of the dough into the bottom of the prepared baking dish. To the remaining dough, add the granulated cinnamon and sugar.

In a bowl, toss together the blueberries, cornstarch, vanilla, and lemon zest. Spoon the berries evenly over the dough. Dollop the jam over the berries. Sprinkle the remaining cinnamon-sugar dough over the berries. Transfer to the oven and bake for 45-50 minutes, until the crumble is a light golden brown.

Let cool completely before cutting into the bars. Keep stored in a sealed container for up to 1 week.

Serve plain (delicious!) or with a dollop of our whipped coconut cream.

This post contains affiliate links so you can easily purchase items listed on the page. This is for your information and convenience. If you purchase through this link, I may earn a commission but there is no additional cost to you. Please read my disclosure for more information.