Broccoli Cloud Salad (Low FODMAP)

15 Minutes prep • Low FODMAP • Serves 6 • Ok to make-ahead: Steps 1 - 3

This delightful recipe combines finely chopped broccoli, sourdough bread, and a bit of Caesar dressing to create a vegetable dish that is both light and airy, and rich and flavorful. Perfect for any occasion, Broccoli Cloud Salad offers a unique blend of textures and tastes that stands up to rich meats as a side dish or satisfies your vegetarian guests as a main course. It’s easy and quick to make and it’s a delicious and fun break from the standard. Plus, it’s a sneaky way to get your kids to eat more broccoli!

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

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

Papaya Chicken Green Salad (Low FODMAP)

20 Minutes prep • Low FODMAP • Gluten-Free • Plant forward • Serves 4 • Ok to make-ahead: Steps 1 - 4

Craving a light and refreshing lunch or dinner you can make in a snap? Look no further than my Low-FODMAP Papaya Chicken Green Salad! This delicious salad is the perfect combination of juicy papaya, savory chicken, crisp greens, and a perfectly sweet/tangy poppyseed dressing. The best part? Papaya is naturally low-FODMAP, making it a perfect choice for those following a low-FODMAP diet.

Become a Patron!

See this new recipe in my FREE recipe club.

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

Here's what awaits you in the club:

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

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

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

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

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

Patriotic Potato Salad (Low FODMAP)

30 Minutes prep • 2 hours chill • Low FODMAP • Gluten-free • Serves 8 • Ok to make ahead: Steps 1-4

I have loved this potato salad since Sheila Lukins and Julee Rosso published it decades ago in their Silver Palate Good Times Cookbook. I have made very slight modifications to the recipe for all of you to enjoy. It’s a wonderful potato salad for any occasion, and it’s even better the next day so it’s a great make-ahead time saver. The name came from the fact that the salad creates a confetti effect that anticipates a celebration.

Ingredients

14 small new red potatoes, scrubbed clean

6 hard-cooked eggs, peeled and quartered

1 - 2 medium-sized carrots, peeled and grated

1 bunch green onions, green part only (chopped)

3 tablespoons fresh dill, chopped

2 tablespoons fresh parsley, chopped

1 tablespoon caraway seeds

3/4 teaspoon Kosher salt

1/2 teaspoon freshly ground black pepper

3/4 cup lactose-free sour cream

3/4 cup mayonnaise

Directions

(1) Prepare: Hard boil the eggs. Wash potatoes and cut larger potatoes in half so they are all about the same size. Peel and grate the carrot(s). Chop the green onion greens.

(2) Cook the potatoes: Heat a medium-size saucepan of water to boiling. Add the potatoes and cook just until tender, 20-25 minutes. Drain, cool, and cut in half.

(3) Make the salad: Combine the eggs, potatoes, carrots, and green onion greens in a large bowl. Add the dill, parsley, caraway seeds, salt, and pepper and gently toss to combine.

(4) Blend and add the sauce: Mix the sour cream and mayonnaise and gently fold into the potato mixture.

(5) Finish: Refrigerate the salad several hours before serving to allow flavors to blend.

(6) Plate and serve: Stir, taste, and add a bit more salt if needed. Serve alongside any grilled meat or fish.

Eat and enjoy every bite because you can!

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

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

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

More Deliciously Low FODMAP™ side dish recipes

Lemon-Glazed Zucchini Cinnamon Spice Cookies (Low FODMAP)

25 Minutes • 11 Minutes cook • Low FODMAP • Gluten-Free • Makes 3 dozen • Ok to make-ahead: Steps 1 - 4

Craving a delightful twist on a classic cookie? Look no further! These Lemon-Glazed Zucchini Cinnamon Spice Cookies boast moist, tender zucchini dough bursting with warm cinnamon flavor. A bright, sweet lemon glaze finishes them off, creating a perfect balance of sweet and tangy in every bite.

Become a Patron!

See this new recipe in my FREE recipe club.

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

Here's what awaits you in the club:

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

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

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

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

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

BLT Chicken Caesar Salad (Low FODMAP)

20 Minutes prep • 10 Minutes cook • Low FODMAP • Gluten-Free • Plant forward • Serves 4 • Ok to make-ahead: Steps 1 - 4

BLTs and Caesar salads are wonderful classic flavors. Put them together with some cooked chicken and avocado in my BLT Chicken Caesar Salad and you have a delicious combination! It's perfect for a quick and easy lunch or dinner that will satisfy even the biggest appetites.

Become a Patron!

See this new recipe in my FREE recipe club.

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

Here's what awaits you in the club:

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

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

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

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

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

Coconut Mango Halibut Rice Bowl (Low FODMAP)

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

My daughter is AMAZING in the kitchen and she can whip recipes up out of thin air. This one was particularly delicious and also perfectly low FODMAP so I had to share! Halibut is firm, flaky, and mild and it pairs beautifully with the coconut rice, sweet mango, creamy avocado, and all the veggie toppings. Mango has a lot of fructose but one ounce is considered low FODMAP and a little goes a long way. It makes a beautiful addition and you don’t need much to add a delightful tropical flavor to this recipe. Make this tonight and transport yourself to the tropics.

Ingredients

12 ounces Halibut

1 tablespoon toasted toasted sesame oil

1 tablespoon salted butter, melted

1/2 teaspoon Kosher salt

1/2 teaspoon black pepper

Ingredients: Coconut rice

1 cup jasmine rice, or sushi rice

1 1/2 cups unsweetened coconut milk

1/2 teaspoon kosher salt

Ingredients: Toppings

4 ounces Mango, diced

1/2 cup purple cabbage, chopped

2 medium carrots, grated

2 green onions, green part only, chopped

8 ounces avocado, cubed

3 Persian cucumbers, sliced

1/2 cup microgreens

2 cups baby spinach, long stems removed

Pickled ginger (like you get with sushi)

Ingredients: Sauce

2 tablespoons gluten-free soy sauce or tamari

1 tablespoon fresh lime juice

1 tablespoon toasted sesame oil

2 teaspoons maple syrup

1 teaspoon rice vinegar

1 teaspoon toasted sesame seeds

Directions

(1) Prepare: Wash, chop, grate, and slice the veggies as indicated. Preheat the oven or grill to 425 degrees F.

(2) Make the coconut rice: Put the rice in a fine strainer and rinse under cold water until the water runs clear. Set aside and let drain. In a medium saucepan over medium heat add the coconut milk, rice, and salt and bring to a boil. Reduce heat to a simmer, cover, and cook 18-20 minutes, until the liquid has been absorbed. Remove from the heat. Stir and let sit for a few minutes before serving.

(3) Make the sauce: Combine all ingredients in a small jar or bowl and shake or whisk to combine.

(4) Cook the fish: Melt the butter and mix with the sesame oil. Put the fish in the middle of a square of foil large enough to make into a loose pouch around the fish. Add salt and pepper to the fish, then fold the foil across the top and sides to seal. Grill on medium-high or cook in a 425 degree F oven for 8 - 10 minutes—or until the fish is opaque and flakes when you cut into it.

(5) Plate and serve: Make a bed of spinach in the bottom of the bowl. Cover with warm coconut rice. Add the fish, then all of the other toppings around the fish. Drizzle with sauce and serve with a sprinkle of toasted sesame seeds and pickled ginger on the side.

Eat and enjoy every bite because you can!

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

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

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

More Deliciously Low FODMAP™ seafood recipes

Veggie Supreme, Keto Friendly Lasagna (Low FODMAP)

45 Minutes prep • 60 Minutes cook • Low FODMAP • Gluten-free • Vegetarian • Serves 6 - 8 • Ok to make ahead: Steps 1-6

This veggie lasagna is loaded with flavor and piled high with plants! From the rich marinara sauce to the spinach filling, to the eggplant “noodles” this dish will delight the whole family. It takes a little doing to get all the different layers prepared, but it will be worth the effort when you taste the result. Save time by putting it all together ahead of time and then bake it whenever you’re ready. This lasagna is made even better by serving it with my Arugula Pesto which comes together quickly while the lasagna is baking.

Ingredients: Eggplant “noodles”

3 large eggplants (about 3 lbs)

1 teaspoon Kosher salt

2 tablespoons olive oil

Ingredients: Spinach filling

1 tablespoon garlic-infused olive oil

1 cup leek greens, chopped

6 ounces baby spinach, (about 4 cups)

1/4 teaspoon each Kosher salt and black pepper

1/4 teaspoon red pepper flakes (optional)

Ingredients: Cheese filling

15 ounces lactose-free cottage cheese

1 large egg

1/4 cup chopped basil

1/2 teaspoon Kosher salt

1/4 teaspoon black pepper

Ingredients: Marinara

2 tablespoons garlic-infused olive oil

1 cup leek greens, chopped

2 teaspoons Italian seasoning

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

15-ounce can or box of finely chopped tomatoes

1/2 cup water

1 bay leaf

Salt and pepper to taste

Ingredients: Lasagna

1 1/2 cups grated mozzarella

3/4 cup parmesan, grated

1/4–1/2 teaspoon chili flakes (optional)

Directions

(1) Prepare: Wash and remove long stems from spinach. Grate the cheeses. Preheat oven to 400 degrees F. Line two rimmed baking sheets with parchment paper.

(2) Make the Marinara: In a saucepan or frying pan with high sides, heat the garlic-infused olive oil over medium-high heat. Add the leek greens and saute until tender and bright green. Add the Italian seasoning to the bottom of the pan and let sizzle for 30 seconds. Add the tomatoes and water, then stir to combine. Add the bay leaf and Essence of Garlic Salt. Bring to a simmer, then reduce heat and let simmer until the rest of your lasagna ingredients are ready (30 minutes minimum—and longer brings out even more flavor). When finished, taste and add salt and pepper to your liking.

(3) Roast the eggplant: Slice eggplant longways into 1/2-inch thick slices and place on prepared baking pans. Sprinkle half the salt over the top as evenly as possible. Turn each piece over and sprinkle the remaining salt on the other side. Let the eggplant sit (and sweat) for about 15-20 minutes while the oven gets hot. When the eggplant looks damp, pat the top side down with paper towels. Brush or spray with olive oil. Flip them. Blot with paper towels, then spray with olive oil. Roast in the middle of the oven for 30-40 minutes, checking at 25 minutes and rotating the pans. Roast until the eggplant is golden and tender. Thinner slices cook faster so keep an eye on it and don’t let it burn. Remove from the oven and reduce oven temperature to 375 degrees F. Set aside.

(4) Make the spinach filling: While the eggplant roasts, make the spinach filling. In a large skillet, heat the oil, then add the leek greens and saute over medium heat until tender, about 3 - 4 minutes. Add the fresh spinach, lowering the heat and turning the mixture so the spinach wilts and softens. Season with salt, pepper, and chili flakes (if using), then remove from the heat and set aside.

(5) Make the cheese filling: In the bowl of your food processor add the cottage cheese. Pulse until smooth. Add the egg, basil, salt, and pepper. Pulse until smooth, scraping the sides and bottom of the bowl once or twice. Set aside.

(6) Assemble the lasagna: Spread 3/4 cup marina sauce on the bottom of a 9 x 13-inch baking dish. Add a layer of roasted eggplant (about half), overlapping a little if needed. Cover evenly with half of the cheese filling and all of the wilted spinach mixture. Sprinkle with 1/2- 3/4 cup mozzarella and 1/8 cup grated parmesan. Next add the remaining eggplant, overlapping again if needed. Pour over the remaining marinara sauce and spoon the remaining cheese filling in dollops over the top. Add the rest of the grated mozzarella and parmesan evenly over the top. Sprinkle with a few chili flakes (optional).

Make-ahead note: If you’re not going to cook the lasagna right away, put it in the refrigerator.

(7) Bake: Cover with parchment and then foil and bake at 375 degrees F for 45-50 minutes, uncover and bake 10-20 more minutes, until golden and bubbling and slightly puffed in the center.

(8) Plate and serve: Let the lasagna rest 5 minutes before serving, dot it with Arugula Pesto (optional but very delicious!)

Eat and enjoy every bite because you can!

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

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

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

More Deliciously Low FODMAP™ vegetarian recipes

Amazing Arugula Pesto (Low FODMAP)

10 Minutes prep • Low FODMAP • Gluten-free • Lactose-free • Vegan • Makes 1 cup • Ok to make ahead: Steps 1-2

If you know me, you know I love arugula! And this pesto is a delicious way to get more arugula in your diet. Use it in any recipe that calls for pesto. Or enjoy it as an appetizer. It’s perfect on my Seed Crackers or as a topping on gluten-free pasta or lasagna.

Ingredients

1/4 cup roasted almonds

1/2 cup fresh basil leaves, roughly chopped

1 cup arugula (packed into the cup)

1 teaspoon lemon zest

1 tablespoon fresh lemon juice

1/3–1/2 cup extra virgin olive oil (with a light taste)

1/4 teaspoon Kosher salt

1/4 teaspoon black pepper

Directions

(1) Prepare: Wash and roughly chop the basil leaves.

(2) Blend the pesto: Put all ingredients in the bowl of your food processor and pulse until just blended. Add additional oil if you want to make it looser if you like. Use less oil if you like it a bit thicker.

(3) Plate and serve: Serve as a topping for my Seed Crackers or with your favorite veggies for dipping.

Eat and enjoy every bite because you can!

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

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

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

More Deliciously Low FODMAP™ sauce recipes

Coconut Cacao Granola (Low FODMAP)

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

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

Ingredients

3 cups gluten-free rolled oats

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

1 cup unsweetened shredded coconut

1/4 cup chopped dried cranberries (optional)

2 tablespoons chia seeds (white or black)

1/4 cup cacao powder

1/3 cup cacao nibs

1 teaspoon cinnamon

1 1/2 teaspoons Kosher salt 

1/3 cup maple syrup

1/3 cup coconut oil (melted)

2 teaspoons vanilla extract

Directions

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

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

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

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

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

Eat and enjoy every bite because you can!

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

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

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

More Deliciously Low FODMAP™ breakfast recipes

Quinoa Crunch Salad with Peanut Sauce (Low FODMAP)

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

This salad is as delicious as it is beautiful! It delivers a great combination of texture, color, and flavor. It’s hearty, healthy, delicious, and very easy to make. The mix of fresh vegetables and vibrant ingredients ensures every bite is a crunchy burst of goodness. If you're watching your carb intake, you can easily omit the quinoa and still enjoy a delicious, flavor-packed salad. Whether you’re preparing it for a family dinner, a potluck, or meal prepping for the week, this salad is sure to be a hit!

Ingredients: Salad

3 cups cooked quinoa (1 cup cooked per package instructions)

3 cups shredded red cabbage

2 cups edamame, cooked per package instructions

1 red bell pepper, diced

1 cup shredded carrots

3/4 cup raw, unsalted sprouted cashews, roughly chopped (AKA activated cashews)

1/2 cup green onion greens, chopped

1/4 cup cilantro, chopped (optional)

Ingredients: Peanut Sauce

1/2 cup smooth peanut butter

1/4 cup gluten-free soy sauce

Juice of 1 lime

3 tablespoons seasoned rice vinegar

2 tablespoons water

1 tablespoon maple syrup

1/4 teaspoon red pepper flakes (or to taste)

Directions

(1) Prepare: Cook the quinoa and the frozen edamame according to package instructions. Once the edamame is cooked, rinse in cold water to stop the cooking. It’s nice to have the quinoa be warm when you are serving—but it’s also good cold. You can prep both of these ingredients ahead of time if you like.

(2) Chop the veggies: Chop the cabbage, bell pepper, green onion greens, cilantro, and cashews. Grate the carrots.

(3) Make the dressing: Put all dressing ingredients in a jar or small bowl. Shake or whisk to blend.

(4) Plate and serve: While you can put all the ingredients in a salad bowl and toss it with the dressing, it makes a beautiful presentation to arrange the ingredients in a colorful wheel on each plate and drizzle the dressing over the top. Either way, it will be delicious.

Eat and enjoy every bite because you can!

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

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

More Deliciously Low FODMAP™ vegetarian recipes

Vegan Miso Veggie Bowl (Low FODMAP)

15 Minutes prep • 55 Minutes cook (if using brown rice) • Low FODMAP • Gluten-free • Lactose-free • Vegan • Serves 4 • Ok to make ahead: Steps 1-3

I dare you to try not to love this delicious combination of vegetables, rice, and amazing miso sauce. Even if you’re a devout hater of all things vegan—this one is going to win you over. The combination of crunchy, creamy, and dreamy is simply impossible not to love. So, whip this up for your next dinner with family or friends. You can make the rice ahead of time and keep it warm to save most of the cooking time. Want to make a low-carb version? Skip the rice and add more plants!

Ingredients: Veggie Bowl

1 cup short-grain brown rice, cooked per package instructions

1 cup edamame, cooked per package instructions

1 tablespoon toasted sesame oil

1 tablespoon extra-virgin olive oil

1 pound oyster mushrooms, chopped

1/2 teaspoon each Kosher salt and black pepper, or to taste

1 tablespoon butter (leave out for vegan version)

1 cup red cabbage, sliced thinly

1/2 cup carrots, cut into matchsticks or shredded

1 cup shredded daikon, cucumber, or jicama

1 avocado, cubed

2 cups baby spinach, long stems removed and roughly chopped

Green onion greens, toasted sesame seeds, and sprouts for serving (all optional)

Ingredients: Dressing

1/4 cup garlic-infused olive oil

3 tablespoons toasted sesame oil

3 tablespoons rice vinegar

2 tablespoons gluten-free low-sodium soy sauce

1-2 tablespoons maple syrup (to your taste)

2 tablespoons white miso

2 tablespoons water

2 teaspoons fresh ginger, grated

Directions

(1) Prepare: Get the brown rice cooking. Cook the edamame per package instructions. Chop or shred the veggies as indicated.

(2) Make the dressing: put all ingredients in a blender or glass jar and blend or shake well until smooth.

(3) Cook the mushrooms: In a large skillet over medium heat, add the oil. When the oil is hot, add the chopped mushrooms, salt, and pepper. Sear the mushrooms in one layer (you may have to do 2 batches if your pan is small), browning each side. At the end of the cooking time, add the butter (if using) and let it melt. Toss the mushrooms in the butter. Set the cooked mushrooms aside on a plate.

(4) Plate and serve: Divide warm rice among bowls. (Shallow wide bowls work best for this presentation.) Top with a handful of baby spinach. On top of the spinach, arrange the edamame, cabbage, carrots, daikon, avocado, and mushrooms. Top with scallions, sprouts, and toasted sesame seeds. Drizzle generously with the dressing.

Eat and enjoy every bite because you can!

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

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

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

More Deliciously Low FODMAP™ vegan recipes

Sauteed Red Chard and Pomegranate Salad (Low FODMAP)

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

When mother nature makes something so beautiful, you just have to find a way to experience it! This delicious dish combines the earthy richness of sautéed red chard with a burst of sweet pomegranate seeds delivering a full array of colors, textures, and flavors. And, while you can eat it warm right out of the pan, it will be at its most delicious once cooled. That means it’s a great make-ahead or bring-along dish. So, whether you're looking for a beautiful and hearty side dish or a nutritious vegetarian main, this salad is sure to please.

Ingredients

1 bunch Red Swiss chard (about 6 leaves)

2 tablespoons garlic-infused olive oil

1/4 teaspoon Kosher salt, more to taste

2 - 3 teaspoons lemon juice (about 1/2 lemon)

1/2 teaspoon black pepper

1/4 - 1/2 cup pomegranate arils (seeds)

Directions

(1) Prepare: Wash the chard and spin or pat it dry. Cut the stems apart from the chard leaves and chop the stems into 1/2-inch slices. Coarsely chop the leaves.

(2) Cook the chard: In a large skillet over medium heat, add the garlic-infused olive oil and heat until the oil is hot and shimmers. Add the chard stems and cook for 2 - 3 minutes, or until they begin to soften. Add the chard leaves and cook another 2 - 3 minutes until the leaves have softened. Add the salt, and several grinds of pepper, and sauté for 1 to 2 minutes, or until the leaves are wilted.

(3) Finish: Turn off the heat, squeeze the lemon juice over the chard, and toss. Sprinkle with pomegranate seeds. Let cool to room temperature or refrigerate until ready to serve.

(4) Plate and serve: I like this dish best the next day — after it has chilled and mellowed. But you may serve it warm right out of the pan if you prefer.

Eat and enjoy every bite because you can!

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

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

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

More Deliciously Low FODMAP™ vegetarian recipes

Oven-Roasted Winter Vegetables (Low FODMAP)

10 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-free • Vegetarian • Plant Forward • Serves 4 • Ok to make ahead: Steps 1 - 2

Roasting vegetables elevates their flavor and texture to new heights, requiring minimal seasoning to create a wonderfully delicious dish. In this recipe, I've incorporated nutritional yeast for added protein and a delightful cheesy undertone. Not only do roasted vegetables offer a diverse array of plant-based goodness, but they also seamlessly complement any meal. Plus, the convenience of cooking everything in one pan makes cleanup a breeze. Get ready to savor a dish that's not only delicious but also a breeze to prepare!

Ingredients

1/2 cup leek greens, chopped

2 cups broccoli florets, chopped

1 cup butternut squash, peeled, seeded and chopped

2 - 3 small golden beets, chopped

1 - 2 carrots, chopped

1 - 2 jalapeno peppers, seeds removed and chopped

1 small eggplant, chopped

3 tablespoons extra-virgin olive oil

1/2 teaspoon Kosher salt

1/ 2 teaspoon black pepper

3 tablespoons nutritional yeast

Directions

(1) Prepare: Preheat oven to 400 degrees F. Wash, peel, seed, and chop all the vegetables and put them in a roasting pan.

(2) Season: Drizzle with olive oil and toss well to combine. Add salt, pepper, and nutritional yeast and toss again to evenly coat the vegetables with the oil and seasonings.

(3) Cook: Put the pan in the oven and cook for 20 minutes. Stir/toss the vegetables and return to the oven for another 5 minutes or until all veggies are tender to your liking.

(4) Plate and serve: Serve warm a few extra grinds of pepper

Eat and enjoy every bite because you can!

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

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

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

More Deliciously Low FODMAP™ vegetarian recipes

Mushroom Bourguignon with Smoky Sourdough Croutons (Low FODMAP)

20 Minutes prep • 40 Minutes cook • Low FODMAP • Gluten-free • Vegetarian • Serves 4 - 6 • Ok to make ahead: Steps 1-4

Step into a world of hearty indulgence with my Mushroom Bourguignon with Smoky Sourdough Croutons—an enticing vegetarian feast that will satisfy the heartiest of appetites. Imagine richness and flavor reminiscent of the best beef bourguignon you've tasted, but with a delightful twist—this time, it's entirely meat-free. I've combined Low FODMAP oyster mushrooms, with leek greens, aromatic herbs, and spices to create a dish that doesn't compromise on taste or satisfaction. Smoky sourdough croutons add the perfect finishing touch complementing the savory mushrooms and adding an element of crunchy texture to the dish. Whether you're a devoted vegetarian or simply looking to explore a soul-warming, meatless main course, this Mushroom Bourguignon will leave your taste buds craving more.

Ingredients: Mushroom Bourguignon

3 - 4 tablespoons butter

3 tablespoons garlic-infused extra-virgin olive oil, plus more as needed

2 pounds fresh oyster mushrooms, chopped or 4 ounces dried oyster mushrooms, reconstituted (see instructions here)

2 large leeks, green part only, chopped (about 2 cups chopped greens)

1 teaspoon Kosher salt

1/2 teaspoon black pepper

2 medium carrots, cut into matchsticks

1 tablespoon tomato paste

2 1/2 tablespoons gluten-free all-purpose flour

1 1/2 cups dry red wine

1 1/2 cups low-FODMAP mushroom broth or low-FODMAP vegetable or beef broth

1 tablespoon gluten-free soy sauce, plus more to taste

3 large stalks of fresh thyme or 1 teaspoon dried thyme

1 bay leaf

1 - 2 Parmesan rinds (optional to add extra flavor)

Ingredients: Smoky Sourdough Croutons

6 slices real sourdough bread, cubed

2 tablespoons garlic-infused extra-virgin olive oil

2 teaspoons smoked paprika

1/2 teaspoon Kosher salt

1/2 teaspoon black pepper

Cooked polenta, gluten-free pasta, zoodles, spaghetti squash, quinoa, or mashed potatoes, for serving

Directions: Mushroom Bourguignon

(1) Prepare: Chop mushrooms, leek greens, and carrots. If using dried mushrooms, reconstitute them. Instructions to do that can be found in this blog post. Be sure to save the soaking liquid to use as mushroom broth in this recipe.

(2) Cook the mushrooms: Add 2 tablespoons butter or oil to a large Dutch oven or heavy soup pot set over medium heat. When the fat is hot, add half the mushrooms in one layer in the pan. (If it doesn’t all fit in the pan in one layer, you might have to do this in two or three batches.) Cook the mushrooms until they are golden brown on one side, about 3 minutes. Stir and let them brown on the other side, 2 to 3 minutes more. Transfer mushrooms to a rimmed baking sheet or plate and sprinkle lightly with Kosher salt and black pepper. Repeat with another 2 tablespoons butter and the remaining mushrooms and leek greens, seasoning them with salt and pepper as you go.

(3) Cook the leek greens and carrot: After cooking and removing all the mushrooms, reduce heat to medium-low. To the same pan, add another 1 tablespoon butter or olive oil. Add leek greens and carrot sticks and sauté until the leek greens start to soften, about 5 minutes. Stir in tomato paste and cook for 1 minute. Stir in flour and cook, stirring, for 1 minute, then add the wine, broth, 1 tablespoon gluten-free soy sauce, thyme, and bay leaf, scraping down the sides and bottom of the pot. Add the Parmesan rinds (if using).

(4) Add cooked mushrooms: Add reserved cooked mushrooms back to the pot and bring to a simmer. Partly cover the pot and simmer on low heat until the sauce is thick, 30 to 40 minutes. Taste and add more salt and/or soy sauce if needed.

(5) Plate and serve: Serve the mushroom bourguignon on a bed of polenta, mashed potatoes, zoodles, spaghetti squash, or quinoa topped with smoky sourdough croutons.

Directions: Smoky Sourdough Croutons

(1) Prepare: Preheat oven to 300 degrees F. Remove most of the crust and cube the sliced sourdough bread.

(2) Season the bread cubes: Put the bread cubes in a large bowl, drizzle with olive oil, and toss gently but well (you want the bread to maintain its shape but also get coated with olive oil). Add more olive oil if the bread seems dry. Sprinkle with about half the smoked paprika, salt and pepper. Toss. Sprinkle with the remaining smoked paprika, salt and pepper. Toss again.

(3) Bake: Spread in one layer on a rimmed baking sheet and bake at 300 degrees F until crisp (about 20 minutes). Toss halfway through baking.

Eat and enjoy every bite because you can!

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

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

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

More Deliciously Low FODMAP™ vegetarian recipes

Pomegranate Cranberry Sauce (Low FODMAP)

20 Minutes prep • 8 Hours chill • Low FODMAP • Gluten-free • Lactose-free • Serves 8 • Ok to make ahead: Steps 1-4

Celebrate the season with the perfect blend of cranberries and pomegranates in this delicious Pomegranate Cranberry Sauce that’s about to become your new favorite! Both of these vibrant gems come together to create a sauce that strikes the perfect balance between sweet and tart. Whether you're serving it alongside the classic turkey, spreading it on warm rolls, or pairing it with your other favorite festive dishes, this Pomegranate Cranberry Sauce will add a touch of elegance and a burst of holiday flavor to every bite.

Ingredients

12 ounces fresh cranberries

1/2 cup light brown sugar, packed

1/4 cup pomegranate molasses (or corn syrup* will also work)

3 sprigs fresh thyme

1 medium pomegranate, arils (seeds) removed (about 1 cup pomegranate arils)

Directions

(1) Prepare: Remove the seeds from the pomegranate, being careful to keep them whole.

(2) Cook the cranberries: Put the cranberries, sugar, pomegranate molasses or corn syrup, and thyme in a saucepan over medium heat. Bring to a boil and stir gently, but often, as it cooks for about 5 minutes until most of the cranberries have burst open.

(3) Cool: Remove from the heat, remove the thyme sprigs, and let cool.

(4) Finish: When cooled to room temperature, add the pomegranate arils and stir gently to combine.

Make-ahead note: At this point, you may put it in an airtight container and refrigerate it overnight (or longer), until ready to serve

(5) Plate and serve: Serve chilled with your holiday turkey, pork loin, or everyday chicken!

Eat and enjoy every bite because you can!

*Recipe note: If you use corn syrup in place of the pomegranate molasses, please use Karo brand corn syrup, which contains no high-fructose corn syrup (HFCS is high in FODMAPS). 

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

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

More Deliciously Low FODMAP™ holiday recipes

Zesty Roasted Lemon Parmesan Broccoli (Low FODMAP)

10 Minutes prep • 25 Minutes cook • Low FODMAP • Serves 4 • Ok to make ahead: Step 1

Get ready to elevate your roasted broccoli game with this incredibly simple yet delicious recipe. It's all about that perfect trio of flavors – broccoli, zesty lemon, and rich Parmesan cheese. This simple side dish is not only a match made in heaven but also a breeze to prepare.

Ingredients

4 cups broccoli (florets only)

3 tablespoons garlic-infused olive oil

1 teaspoon Kosher salt

1/4 teaspoon freshly ground black pepper

1 teaspoon grated lemon zest

1 tablespoon freshly squeezed lemon juice

2 tablespoons salted butter, melted

1/2 cup freshly grated Parmesan cheese

Directions

(1) Prepare: Preheat the oven to 350 degrees F. Cut the broccoli into florets discarding the stalks (which contain the FODMAPs). Cut the larger pieces through the base of the head with a small knife, pulling the florets apart so all the florets are approximately the same size. You should have about 4 cups of florets. Place the broccoli florets in a bowl and drizzle with 3 tablespoons of garlic-infused olive oil. Toss well to combine. Sprinkle with the salt and pepper.

(2) Roast: Put the broccoli on a sheet pan large enough to hold them in a single layer. Roast for 15 minutes, then toss and flip them and spread into one layer again. Roast for another 10 minutes, until crisp, yet tender in the thickest part, and the tips of some of the florets are browned (I like them quite browned myself).

(3) Finish: Remove the broccoli from the oven and immediately toss with a mixture of 2 tablespoons of melted butter, lemon zest, lemon juice, and Parmesan cheese. If you like a crispier finish, turn the oven up to broil, return the pan to the oven, and broil until the cheese starts to crisp (about 2 minutes).

(4) Plate and serve: Serve warm.

Eat and enjoy every bite because you can!

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

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

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

More Deliciously Low FODMAP™ side dish recipes

Green Salad with Asian Vinaigrette (Low FODMAP)

15 Minutes prep • Low FODMAP • Gluten-free • Lactose-free • Vegetarian • Vegan • Serves 4 • Ok to make ahead: Steps 1-2

As Autumn sets in with its hearty feasts, it's a refreshing change of pace to balance the table with a simple, delightful salad. Elevate your salad experience by experimenting with diverse dressings. This uncomplicated dressing has the power to transform an ordinary green salad into something truly extraordinary.

Ingredients: Salad

3 cups lettuce (I combined red leaf and romaine)

3 Persian cucumbers, sliced

1 tomato (I use “on the vine” for the freshest taste)

1/2 avocado

2 ribs celery

2 tablespoons peanuts, chopped (optional for serving)

1 green onion, green part only, chopped for serving

Ingredients: Asian Vinaigrette

1/4 cup extra virgin olive oil

1 tablespoon toasted sesame oil

1/8 cup red wine vinegar

1-2 teaspoons seasoned rice vinegar

1/2 teaspoon Kosher salt

1/2 teaspoon black pepper

Directions

(1) Prepare the dressing: Combine all ingredients in a pint jar or small bowl. Shake or whisk to combine. Set aside.

(2) Prepare the lettuce: Wash, tear it into bite-size pieces, and spin dry the lettuce. If you’re not putting your salad together right away, put the clean lettuce in a plastic bag with a paper towel. Squeeze the air out of the bag and twist it to seal and keep the air out. Put the sealed bag in the refrigerator until you’re ready to assemble your salad. This will give you the most crisp and delicious lettuce possible! And it keeps for a couple of days so you can wash a bunch and store it this way and just use a little a time.

(3) Prepare the rest of the vegetables: Wash and slice the cucumbers (peeling them is optional), and wash and chop celery and tomatoes. Chop the peanuts and the green onion greens.

(4) Finish: Add lettuce to your salad bowl with the cucumber and tomato slices. Toss to combine. Chop or slice and add the avocado. Drizzle with the dressing. Toss once more just to combine. Sprinkle with chopped peanuts and green onions. And serve right away.

Eat and enjoy every bite because you can!

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

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

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

More Deliciously Low FODMAP™ salad recipes

30-Minute One-Pan Keto Veggie Bake (Low FODMAP)

10 Minutes prep • 20 Minutes cook • Low FODMAP • Vegetarian Option • Gluten-free • Serves 4 • Ok to make ahead: Steps 1-2

It all started because I had chicken left over from the Buttery Sage One-Pan Company Chicken dinner I published recently. What to do with this delicious chicken? So, I set about to create the most wonderful combination of buttery vegetables, seasonings, and really flavorful cheese (it was so good, the chicken became totally optional!) For the cheese, I used the sharp cheddar and havarti I had left from a recent cheeseboard, but you can use any cheese you like! This comes together in one pan in 30 minutes or less and it’s the perfect combination of comfort food, plenty of plants, and really excellent flavor.

This is an exclusive recipe just for recipe club members.

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

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

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

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

More Deliciously Low FODMAP™ keto-friendly recipes

Buttery Sage One-Pan Company Chicken (Low FODMAP)

20 Minutes prep • 40 Minutes cook • Low FODMAP • Gluten-free • Serves 6 • Ok to make ahead: Steps 1-2

I love dinners that you make all in one pan that cook themselves while you enjoy time with your guests. Here is my latest favorite in this category! This dish has rice, vegetables, and chicken all cooked together in the oven so all you have to do is add one of my delicious salads and you’ve got a meal fit for company.

Ingredients

6 boneless chicken thighs or breasts (skin on)

2 tablespoons garlic-infused extra virgin olive oil

1/4 cup grated parmesan

2 teaspoons dry thyme

1 teaspoon dry rosemary

1 teaspoon smoked paprika

1/8 - 1/4 teaspoon cayenne pepper (depending on how spicy you like it)

1/2 teaspoon Kosher salt

1/4 teaspoon black pepper

1 1/2 cups dry long-grain or jasmine white rice

1 bunch green onions (green part only), chopped (about 1 cup)

1 leek (green part only), chopped (about 1 cup)

1 cup grated zucchini, summer squash, or a combination of the two

1 tablespoon chopped fresh sage, plus 8 sage leaves

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

4 tablespoons salted butter

1 parmesan rind (optional but adds great flavor)

Directions

(1) Marinate the chicken: In a bowl combine garlic-infused olive oil, parmesan, thyme, rosemary, smoked paprika, cayenne, salt, and pepper. Add the chicken and use your hands to combine the chicken with the marinade ensuring all the chicken is coated with the marinade. Set aside in the refrigerator until you’re ready to cook.

(2) Prepare: Preheat the oven to 400 degrees F. Chop the leek and green onion greens. In a large baking dish (9” x 13” or equivalent) pour the rice, green onion greens, leek greens, zucchini and/or summer squash, and chopped sage.

(3) Add the chicken: Pour over the 3 cups of chicken broth. Stir gently to ensure all the rice is loosened from the bottom of the pan. Sprinkle over the mixture 2 tablespoons of butter cut into small pieces. Arrange the chicken over the rice mixture. Add the parmesan rind, if using.

(4) Bake: Bake 30-40 minutes, until the rice is fluffy and the chicken is just cooked through (internal temperature of 165 degrees F). If the rice is still hard, add 1/3 cup water or chicken broth and cook for an additional 10 minutes.

(5) Finish: Just before serving, remove the parmesan rind (if you added one). Melt together the 2 tablespoons butter and sage leaves in a skillet set over medium heat. Cook until the butter is browning and the sage is crisp which will take about 4 minutes.

(6) Plate and serve: Serve the chicken and rice drizzled with sage butter and crispy sage leaves.

Eat and enjoy every bite because you can!

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

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

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

More Deliciously Low FODMAP™ main course recipes

Keto Veggie Eggplant Pizza (Low FODMAP)

15 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Vegetarian • Serves 4

For all the taste of delicious artisan vegetarian pizza without the gluten or the carbs, these eggplant pizzas are perfect. Leeks, green onions, spinach, and mushrooms come together for classic pizza taste. Walnuts add amazing flavor and texture. And super-flavorful cheese adds a delicious depth that tops it off perfectly. The kitchen smelled wonderfully like pizza and the flavor did not disappoint. The roasted eggplant made a perfect foundation for all the delicious toppings.

Ingredients

1 eggplant cut into 1/4 inch slices

5 tablespoons garlic-infused olive oil, divided

1 small leek (green part only), chopped

2 green onions (green part only), chopped

1 cup oyster mushrooms, chopped

2 teaspoons Smoke n Sanity Italian Seasoning use code IBSGC15 for 15% discount

OR 1/4 teaspoon each dry basil, oregano, rosemary, and thyme

1 packed cup baby spinach, long stems removed and roughly chopped

1/2 - 3/4 cup walnuts, roughly chopped

6 ounces gruyere cheese, grated (or other robust flavored cheese you prefer)

1/2 cup parmesan cheese, grated

1/2 teaspoon Kosher salt

1/4 teaspoon black pepper

Fresh basil, chopped (for serving)

Red pepper flakes (optional for serving)

Directions

(1) Prepare: Preheat the oven to 400 degrees F. Grate the cheese. Line a cookie sheet with parchment paper. Slice the eggplant into 1/4-inch slices and toss out the two ends. Lay the eggplant slices on the prepared baking sheet and brush both sides of each slice with olive oil (using about 3 tablespoons altogether). Sprinkle lightly with salt and pepper.

(2) Pre-cook the eggplant: Put the cookie sheet in the preheated oven and cook for 7 - 10 minutes until the eggplant is hot and starts to cook down.

(2) Cook the veggies: Meanwhile, heat the remaining 2 tablespoons of olive oil in a medium-size skillet over medium-high heat. When the oil shimmers, add the Italian seasoning and let sizzle for about 30 seconds. Then add the leek greens, green onions, and chopped mushrooms. Cook for 3 - 4 minutes. Stir in walnuts, and season the whole thing lightly with salt and pepper. Cook for another minute. Add the spinach and stir and continue to cook until the spinach is wilted and cooked through. Remove from the heat and set aside.

(3) Layer the toppings: Once the eggplant is pre-cooked, remove from the oven. Layer the cooked veggie mixture equally across all the eggplant slices. Sprinkle on the gruyere cheese and then the parmesan cheese. Sprinkle lightly with black pepper.

(4) Bake: Put the whole tray back in the oven and bake for another 5 - 10 minutes until the cheese is melted and starting to crisp.

(5) Plate and serve: Serve warm with fresh basil and a light sprinkling of red pepper flakes.

Eat and enjoy every bite because you can!

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

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

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

More Deliciously Low FODMAP™ vegetarian recipes