Buttery BBQ Snack Mix (Low FODMAP)

10 Minutes prep • 35 Minutes cook • Low FODMAP • Gluten-free • Serves 8 • Ok to make ahead: Steps 1-4

Get ready to roll out an especially delicious snack mix for your next barbecue or potluck. Featuring my “Squarefish” Cheesey Cracker Crisps, it’s loaded with flavor the whole family will love. Crisp, crunchy, buttery, with just the right amount of spice, this snack mix is like the classic Chex Mix, only better!

Ingredients

6 tablespoons salted butter, melted

2 tablespoons Smoke N Sanity Garlic Parmesan Seasoning (Use code IBSGC15 for 15% discount)

1 tablespoon smoked paprika

2 teaspoons chili powder

2 tablespoons Smoke N Sanity Essence of Garlic Salt (Use code IBSGC15 for 15% discount)

1/4 teaspoon cayenne

1/2 teaspoon light brown sugar

1 teaspoon each Kosher salt and black pepper

3 cups gluten-free salted mini pretzel twists or pretzel sticks cut in half

3 cups Squarefish Cheesy Crackers (or sub additional rice chex and pretzels)

2 cups Rice Chex Ceareal

1 cup roasted and salted peanuts (optional)

Directions

(1) Prepare: Make my “Squarefish” Cheesy Cracker Crisps (if using). Preheat the oven to 300 degrees F.

(2) Blend the seasonings: In a large bowl, combine the melted butter, SnS Garlic Parmesan Seasoning, smoked paprika, chili powder, dill, essence of garlic salt, cayenne, brown sugar, Kosher salt, and pepper. Stir well to blend.

(3) Add the crackers/cereal: Add the pretzels, cheese crackers, and Chex cereal, tossing well for about 3 minutes or until the mixture is evenly coated. Spread the mix evenly over a rimmed baking sheet.

(4) Bake: Transfer to the oven and bake for 30-35 minutes. Toss 1-2 times throughout cooking. Once cooked, remove from the oven and stir the peanuts in, if using.

(5) Plate and serve: Serve immediately, or store in an airtight container for up to 1 week.

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™ snack recipes

Sesame Almond Snack Bars (Low FODMAP)

15 Minutes prep • 20 Minutes cook • 30 Minutes cool • Low FODMAP • Gluten-free • Makes 18 bars

I often get asked for links to low FODMAP portable snacks including granola bars and the like. The ones you buy off the shelf tend to be hard to find and quite pricey when you do find them. So, this recipe is an attempt to provide a crunchy/chewy and satisfying on-the-go snack that’s easy to make, minimally sweet, and maximally flavorful. The almonds, sesame seeds, flax seeds, and rolled oats provide a rich, nutty taste, while the combination of dark chocolate, cranberries, and a hint of salt brings out the perfect balance of salty sweetness. Join me in the kitchen and treat yourself to a homemade snack that's as easy to make as it is delightful to enjoy.

Ingredients

1 1/2 cups gluten-free old-fashioned oats

1/2 cup sesame seeds

1/2 cup gluten-free brown rice crisp cereal

1/2 cup raw almonds, chopped (optional)

1/2 cup dried cranberries, chopped (optional)

1/4 cup almond flour

1/4 cup cacao nibs

3 tablespoons ground flax seeds

1 tablespoon psyllium husk powder or chia seeds

1/2 teaspoon Kosher salt

1/4 teaspoon baking soda

1/4 cup maple syrup

1/4 cup corn syrup*

2 tablespoons coconut oil

2 teaspoons vanilla extract

5 ounces tempered dark chocolate (I use Ghirardelli Dark Chocolate melting Wafers)

2 tablespoons toasted sesame seeds, for topping

Flakey salt (optional) for topping

Directions

(1) Prepare: Preheat oven to 350 degrees F. Line an 8x8 inch square pan with parchment paper.

(2) Blend dry ingredients: In a bowl, mix the oats, sesame seeds, brown rice crisps, chopped almonds, almond flour, ground flax seed, psyllium husk or chia seeds, and baking soda.

(3) Heat the liquid: Warm the maple syrup, corn syrup, and coconut oil together in the microwave. Stir, add vanilla extract, then pour over the oats. Stir well to coat all the dry ingredients with the maple syrup mixture. Press the dough into the prepared pan and flatten it out with a rubber spatula. Press the dough down so it’s nicely compacted.

(4) Bake: Bake for 20 minutes, until golden on top. Let cool for 10-15 minutes, then remove the bars and the parchment from the pan to a cutting board. Cut into squares or bars.

(5) Finish: Melt dark chocolate melting wafers (tempered chocolate) in the microwave and drizzle the melted chocolate over the bars. Sprinkle with the toasted sesame seeds and flaky salt. Let stand until the chocolate hardens (about 15 minutes—depending on the temperature in your kitchen. Put in the refrigerator or freezer if you’re in a rush). Store extras in an airtight container.

Eat and enjoy every bite because you can!

Recipe note:

*I use Karo brand corn syrup, which contains no high-fructose corn syrup (HFCS is high in FODMAPS).

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

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

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

More Deliciously Low FODMAP™ dessert recipes

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

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

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

This is an exclusive recipe just for recipe club members.

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

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

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

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

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

More Deliciously Low FODMAP™ dessert recipes

Delicious Low FODMAP Beef Sticks and Jerky from Good Fod Foods

When you have Irritable Bowel Syndrome (IBS) sometimes it’s hard to find a good “car snack” or on-the-go food for hiking or backpacking that you can count on for flavor, nutrition, and shelf stability. Or, you’re just trying to get more protein in your everyday low FODMAP diet without adding a bunch of calories. Thanks to our friends at Good Fod Foods you can now have delicious Beef Sticks and Jerky in a variety of flavors that you can keep on hand for a quick snack or light lunch on the go. The beef sticks are tender, flavorful, and easy to chew. The jerky is just that—jerky! Exactly the way you want it to be and all the flavors are delicious. As usual, I have arranged a 15% discount (IBSGC15) just for you. In fact, if you click the image or button below to start shopping, the discount will be automatically applied to your cart at checkout!

The Good Fod Foods family dealt with sensitive stomachs for a while before they tried a low-FODMAP diet. They felt better and they realized it was hard to find nutritious, shelf-stable low-FODMAP snacks. So, they made some to share! I tried them all and I can personally say they are delicious.

Give them a try with the IBS Game Changer 15% Discount.

Beef Sticks: 3 Great Flavors/Same Great Stats:

• 0 Grams Sugar

• 7 Grams Protein

• 80 Calories

• Gluten-free

• Lactose-free

Beef Jerky: 3 Great Flavors/3 Servings/pkg

• 3 Grams of Carbs

• 10 Grams Protein

• 80 Calories

• Gluten-free

• Lactose-free

More Deliciously Low FODMAP™ tips & tools

Creamy Chocolate Coconut Nut Butter (Low FODMAP)

10 Minutes prep • 15 Minutes rest • Low FODMAP • Gluten-free • Dairy-free • Serving size 3 tablespoons • Ok to make ahead: Steps 1-3

This creamy and delicious nut butter with cacao and coconut blended together with macadamia nuts and pecans makes a perfect combination of flavor and health benefits! It has the essence of chocolate and coconut without being overly sweet and it’s loaded with protein, fiber, and good stuff for your gut! I tried it on sourdough toast and seed crackers but it was so good, I just wanted to eat it with a spoon! You can use cocoa or cacao but the cacao will likely have more of the beneficial compounds for your gut. It’s delicious without any sweetening at all but you may want to add some maple syrup if you like a sweeter blend.

This is an exclusive recipe just for recipe club members.

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

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

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

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

More Deliciously Low FODMAP™ breakfast recipes

Jan’s Amazing Cranberry Almond Biscotti (Low FODMAP)

30 Minutes prep • 90 Minutes cook • Low FODMAP • Makes 20 - 24 • Serving Size: 2 • Ok to make ahead: Steps 1-10

When my client, who is an amazing cook, said her biscotti recipe wasn’t working well when she swapped in gluten-free flour, I asked her to share the recipe so I could give it a go. I added a bit more fat and tweaked a few other things and the result is a delicious gluten-free biscotti that honors the original recipe. These biscotti are crisp and light, and perfect with a cup of tea or coffee, or all alone! The almonds, cranberries, and lemon zest provide flavor and texture that are really special. If you’re a fan of biscotti, I recommend giving Jan's Amazing biscotti a try.

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™ dessert recipes

Everything Spiced Snack Crackers (Low FODMAP)

5 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-free • Makes a bunch • Ok to make ahead: Steps 1-4

Get ready to get addicted! These crackers are crisp and buttery and, thanks to some pretty darn good herbs and seasonings, they’re so tasty you won’t believe they’re low FODMAP. Add to that, they’re super easy to make, you can store them nicely (so a great make-ahead for your next gathering) and you’ve got a perfect recipe. Mix up a batch or two of these and give them a try. I think you’ll agree—they are delicious!

This is an exclusive recipe just for recipe club members.

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

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. Become a Patron. Let’s keep making delicious Low FODMAP meals together.

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

Great granola (low FODMAP)

10 Minutes Prep • 30 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Makes 3 cups • Eat this crunchy granola plain, in a bowl with your favorite low FODMAP milk, or sprinkle it on lactose-free yogurt, or on our overnight oats. Use this recipe as a foundation for making all kinds of deliciously low FODMAP granola variations using your favorite nuts or seeds.

Ingredients

2 cups gluten-free rolled oats

3/4 cup chopped nuts, I used sliced almonds and chopped pecans (see list of low FODMAP nuts below)

1/2 cup shredded coconut (unsweetened)

1/3 cup maple syrup

1/4 cup coconut oil, melted

1 teaspoon pumpkin pie spice (or cinnamon)

1/2 teaspoon salt

Directions

Preheat oven to 300°F.

In a cake pan or roasting pan combine oats, nuts, and coconut. Stir to mix.

In a glass bowl or measuring cup combine maple syrup and coconut oil and heat for 30 seconds in the microwave to melt the coconut oil.

Pour the liquid over the dry ingredients and mix well so all oats and nuts are coated. Sprinkle the pumpkin pie spice or cinnamon over the mixture and stir to combine. Then, spread the granola in an even layer in the pan.

Bake for 30 minutes, stirring every ten minutes until granola is crunchy and golden brown. Remove from oven and allow to cool to room temperature.

Serve cooled granola plain or with lactose-free milk or alternative milk, or with lactose-free yogurt.

While it never lasts long in my house, you can store your granola in an airtight container at room temperature for up to two weeks or freeze it in an airtight container for up to 3 months.

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

• 20 macadamia nuts

• 10 pecan halves

• 10 walnut halves

• 10 almonds

Eat and enjoy every bite because you can!

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

More Deliciously Low FODMAP™ breakfast recipes you might enjoy

Quick lunch: Crackers and…(low FODMAP)

5 minutes • Low FODMAP • Gluten-free • Vegetarian • Serves 1 or many • Sometimes a “snack” can make the perfect simple lunch. Crackers are great with cheese. But have you tried topping a cracker with brie cheese and a walnut half or a macadamia nut? Or lactose-free cream cheese, smoked salmon, and capers? Be creative! You might surprise yourself.

Ingredients

Triple cream brie cheese

Walnut halves

Macadamia nuts roasted and salted

Grapes

Low FODMAP crackers - I like our amazing garlic parmesan seed crackers or use your favorite low FODMAP crackers from the store such as Blue Diamond Artisan Nut Thins with Flax Seeds or Blue Diamond Almond Nut Thins

Directions

Bring brie to room temperature for the best flavor and texture.

Spread a chunk of brie on a cracker and add a walnut or macadamia nut.

Serve with a handful of grapes.

Eat and enjoy every bite because you can!

Pro Tip: You can use our amazing garlic parmesan seed crackers to avoid any flour, or use your favorite low FODMAP crackers from the store. A couple of good examples are Blue Diamond Artisan Nut Thins with Flax Seeds or Blue Diamond Almond Nut Thins but there are other low FODMAP crackers out there. You can use the Spoonful app to help identify them or just read the labels and avoid those containing garlic or onion powder, high fructose corn syrup, or other high FODMAP ingredients.

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™ lunch ideas you might enjoy

Garlic parmesan seed crackers (low FODMAP)

10 Minutes Prep • 50 Minutes Cook • Gluten-free • Vegetarian • Low FODMAP • Serving size 3-4 crackers • I first had a version of these in Africa where they are very creative in coming up with gluten-free menu items. When I returned home I recreated the recipe and this version is a delicious variation on that original creation. These amazing crackers are made entirely of seeds so they pack a protein punch and are so delicious you’ll want to eat them every day.

Ingredients

1 cup sunflower seeds (I like to use roasted and salted)

1 cup pumpkin seeds (I like to use roasted and salted)

3/4 cup chopped walnuts (optional)

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

1/2 cup flax seeds (whole)

1/2 cup Sesame seeds (white are pretty but black are also fine)

1/4 cup flax seed meal

1 ½ cups water

1-2 tablespoons dried herbs of your choice (I like to use half thyme and half rosemary)

2 tablespoons Smoke N Sanity Garlic Parmesan

OR 2 tablespoons freshly grated parmesan and 1/2 teaspoon Gourmend Garlic Scape powder

1/4 teaspoon cayenne pepper

1/2 teaspoon cumin

Black pepper and Salt (to taste) – I add about 1 tsp of salt

Directions

Preheat oven to 325 degrees F.

Combine all ingredients in a mixing bowl and stir well.

Let sit and stir periodically for about 5-10 minutes until most of the liquid is absorbed.

Lay parchment on two rimmed baking sheets. 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. (Thinner layer makes crispier crackers.)

Bake for 45 – 50 minutes until crispy but not burned. To check, bend the parchment up and see if the cracker cracks. If it bends instead of cracking, then cook a few minutes longer. When cool, break into crackers and store in an air-tight container for up to 2 weeks.

Delicious plain or with nut butter, cheese, melted cheese. Use your imagination!

Eat and enjoy because you can!

Pro Tip: These crackers are so good you’ll want to eat a bunch of them! Be cautious because they are high in fiber so don’t eat too many at once. Start with just a few and then adjust your portion size to your own tolerance.

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

More Deliciously Low FODMAP™ appetizers you might enjoy

Smoke N Sanity low FODMAP seasonings hit the spot!

IBS Game Changers get 10% off using the code IBSGC10

You'll notice we've started using Smoke N Sanity low FODMAP seasonings for extra flavor in some of our recipes. That's because, they're delicious, easy to use, and easy to love! As you know, easy and delicious are two of our favorite words. Some of our favorites from the Smoke N Sanity seasoning collection include:

Essence of Garlic Salt - I use this one the most. It has become a real staple in my FODMAP-friendly pantry.

Essence of Onion Salt - Another great pantry staple when you're avoiding onions.

Lemon Pepper - We used this in our 25-Minute Lemon Pepper Chicken this week.

Supper Club Ranch - We love this with our Chipotle Chicken Crunch Wraps.

Cajun Creole Seasoning - This is wonderful in our Creamy Cajun pasta.

Garlic Parmesan - You'll find this in our Garlic Parmesan Seed Crackers.

And some good basics just to have on hand...

Taco Seasoning

SNS Steakhouse Seasoning

Triple S All Purpose Seasoning

Teriyaki Seasoning

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! 

Spring rolls and peanut sauce (low FODMAP)

45 minutes • Gluten-free • Lactose-free • Vegetarian • Low FODMAP • Makes 16 spring rolls • A great appetizer or lunch, these are so delicious and they’re not at all hard to make. The combination of the crisp vegetables and the salty-sweet of the peanut sauce is really wonderful.

2 ounces thin rice noodles such as maifun

1 teaspoon toasted sesame oil

1/4 teaspoon salt

1 cup torn butter lettuce, ribs removed

1 cup very thinly sliced green cabbage

2 medium carrots, peeled and cut into matchsticks or sliced into strips with a julienne peeler

2 Persian (mini) cucumbers or 1 small cucumber, thinly sliced or sliced into matchsticks or strips with a julienne peeler

1/4 cup thinly sliced green onions

1/4 cup roughly chopped fresh cilantro

1/4 cup roughly chopped fresh mint

16 small spring roll wrappers (or 8 large)

Peanut Sauce

1/3 cup creamy peanut butter

2 tablespoons rice vinegar

2 tablespoons gluten-free reduced-sodium soy sauce

2 tablespoons maple syrup

1 tablespoon toasted sesame oil

1 to 2 tablespoons water, if needed to thin the peanut sauce

Directions

Cook the rice noodles al dente, according to package directions. Drain, rinse them under cool water and return them to the pot. Off the heat, toss the noodles with the sesame oil and salt, and set aside.

Fill a shallow pan (a pie pan or round cake pan works well) with an inch of water. Fold a lint-free clean dish towel in half and place it next to the dish. Make sure your prepared fillings are within reach. Combine the green onion, cilantro, and mint in a small bowl, and stir to combine.

Place one rice paper in the water and let it rest for about 20 seconds until it starts to soften but not completely. Carefully lay it flat on the towel.

Leaving about 1 inch of rice paper open around the edges, cover the lower third of the paper with a few pieces of butter lettuce, followed by a small pile of rice noodles, some cabbage, and a few strips of carrot, and cucumber. Drizzle about 2 teaspoons of the peanut sauce over the pile of filling then sprinkle generously with the herb mix.

Fold the lower edge up over the fillings, rolling upward just until the filling is compactly enclosed. Fold over the short sides like you would to make a burrito. Lastly, roll it up. Repeat with the remaining spring roll wrappers and ingredients.

Directions: Peanut Sauce

In a small bowl or medium-size Mason jar, whisk or shake together the peanut butter, rice vinegar, soy sauce, maple syrup, and toasted sesame oil. Add in 1 to 2 tablespoons water, if needed to make a creamy but dip-able sauce.

Serve the spring rolls with peanut sauce on the side. You can serve them whole, or sliced in half on the diagonal with a very sharp chef’s knife.

Pro-Tip: You can definitely prep the peanut sauce in advance. You can also prepare the vegetables for the filling several hours or up to 1 day in advance, and store them in an air-tight container until you’re ready to assemble. The spring roll wrappers tend to dry out with time or once chilled, so spring rolls are best assembled shortly before serving. If you’d like to keep them fresh for an hour or two, store them under a slightly damp, lint-free clean dish towel at room temperature.

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

More Deliciously Low FODMAP™ appetizers and side dishes you might enjoy

Quick lunch: Prosciutto wraps (low FODMAP)

5 minutes • Gluten-free • Low FODMAP • Here’s another quick lunch idea that is easy and so good! It’s only three ingredients so prep is quick, the flavor is fresh and delicious, and you will be nicely nourished and satisfied.

INGREDIENTS:

Extra sharp cheddar cheese (or other cheese if you prefer)

Prosciutto

Fresh basil leaves

Salt and pepper to taste

DIRECTIONS:

Cut cheese into small strips or matchsticks.

Lay a prosciutto slice out, then lay a basil leaf on it and lay the cheese on the basil leaf.

Roll it up and sprinkle with a bit of salt and freshly ground black pepper.

Enjoy!

More Deliciously Low FODMAP™ lunches you might enjoy

Quick Lunch: Corn tortilla veggie melt (low FODMAP)

5 minutes • Gluten-free • Vegetarian • Low FODMAP • Serves 1 • These are so easy and so good! They’re one of my favorite go-to quick lunches because they are delicious, satisfying, and can literally be made in less than five minutes. It’s a great way to use up extra cheese you may have on hand and, if you have other leftover savory ingredients, you can toss them in there too!

INGREDIENTS:

Gluten-free mini taco size corn tortillas

Extra sharp cheddar cheese (thinly sliced or grated)

Baby arugula

Fresh tomatoes (sliced)

Salt and pepper

DIRECTIONS:

Put cheese on tortilla and melt for about 45 seconds in the microwave.

Remove from microwave and add arugula and sliced tomatoes, a bit of salt (if you like), and a good grinding of pepper.

Fold and enjoy!

Pro Tip: You can also add sliced avocado, bacon bits, leftover steak or chicken, chopped olives, chopped green chilies, scrambled eggs (for a mini breakfast burrito), etc. Use your imagination and mix it up!

More Deliciously Low FODMAP™ lunches you might enjoy

Roasted Pepitas (pumpkin seeds)

15 Minutes • Gluten-free • Lactose-free • Low FODMAP • These are a delicious way to add protein and crunch to salads, scrambles, or even soup. You can also enjoy them plain or with other roasted nuts. Keep in mind one low FODMAP serving of pumpkin seeds is 2 Tablespoons so don’t go crazy – even though they’re so good you’ll want to!

INGREDIENTS:

2 cups raw pumpkin seeds (without the shell – they should look GREEN, not WHITE)

2 tablespoons extra virgin olive oil

Salt to taste

DIRECTIONS:

Heat oil over medium-high heat.

Add pumpkin seeds and stir to coat all seeds in oil.

Keep stirring frequently until seeds begin to pop (you’ll hear them!) and start to brown lightly.

Keep roasting until quite a few are lightly browned. This should take about 3 – 5 minutes depending on how hot your stove is and how large your frying pan is.

Remove from heat, sprinkle with salt and stir to combine. Keep stirring until the pan cools and popping stops so none of the seeds burn on the hot pan.

Cool and store in an air-tight container for up to 2 weeks.

This recipe 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.

Candied Spiced Pecans

These candied pecans are so good you’ll want to eat them as soon as you take them out of the oven. They make a wonderful accompaniment to a beautiful cheese board or our low FODMAP mashed sweet potatoes.

Ingredients

2 cups pecan (or walnut) halves

1/4 cup maple syrup

1/4 cup sugar

1/2 teaspoon cinnamon

1/2 teaspoon ground ginger

½ teaspoon allspice

1/8 teaspoon cardamom (optional)

1/8 teaspoon cayenne pepper (optional)

1/8 teaspoon salt

Directions

1.      Position rack in middle of oven. Preheat oven to 325°F/165°F. Spray a rimmed baking sheet pan with nonstick spray.

2.     Fold all of the ingredients together in a bowl using a silicone spatula to make sure the nuts are well coated. Spread out onto prepared pan in one even layer.

3.     Bake for about 20 minutes, stirring once or twice during baking to toast evenly. Nuts are done when sugar has melted and nuts are glazed and golden brown but not blackened.

4.    Remove from oven and scrape nuts from pan onto parchment paper to cool. While still hot spread out as much as possible so nuts don’t stick together and let cool completely.

5.     You may store nuts in an airtight container at room temperature for up to 1 month. But it’s unlikely they’ll be around that long. They’re so good!

Tip: Due to their high fat content, nuts can burn easily. Watch them carefully and take them out when you can smell a roasted nutty aroma but not a burnt aroma.

Eat and enjoy every bite because you can!

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