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

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

Crisp Veggie Slaw (Low FODMAP)

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

This twist on the classic cole slaw is so good, you may never go back! The combination of crisp vegetables with the savory dressing and sweet pineapple is not only delicious, it’s a great rainbow of colors to add to your plate. This salad is a wonderful make-ahead dish because it stays crisp and the flavors get better with a little time. So, toss some together on the weekend and enjoy it with lunch or dinner during the week.

Ingredients: Salad

3 cups (7.95 oz) red cabbage, thinly sliced

4 medium carrots (10 oz), grated (peeling is optional)

2 cups (10 oz) jicama, peeled and grated

1 cup (4.94 oz) fresh pineapple, chopped (optional)

Ingredients: Dressing

2-3 (1 - 1.5 oz) tablespoons mayonnaise

1 (0.5 oz) tablespoon Lime juice

1 tablespoon (0.7 oz) Maple syrup

1 tablespoon (0.5 oz) Worcestershire

Kosher salt and black pepper (for serving)

Directions

(1) Prepare: Slice the cabbage. Grate the carrots and jicama. Chop the pineapple. Put all ingredients in a salad bowl.

(2) Make the dressing: Combine all dressing ingredients in a glass jar or small bowl. Shake or whisk to combine.

(3) Make the salad: Drizzle about half the dressing over the vegetables and pineapple in the bowl. Toss to combine. Taste and then add more dressing to your taste.

Make-ahead note: At this point, you may put the salad in an airtight container and keep it in the refrigerator for up to 3 days.

(5) Plate and serve: Serve cold all by itself or alongside a hot or cold main course. Add a sprinkle of salt and pepper if you like.

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™ salad recipes

Crisp and Crunchy Chicken Salad (Low FODMAP)

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

I love a good chicken salad and this version has become a favorite. A variety of vegetables make it crisp, crunchy, and delicious. It’s a great way to use up leftover chicken and add some protein and flavor to your favorite green salad. You can be creative with the crunchy vegetables you include depending on what you have on hand. It’s delicious on its own, as a side salad, or blended with gluten-free pasta to make a delightful chicken pasta salad.

Ingredients: Salad

1 cup (6 oz) cooked chicken, chopped

2 small stalks (0.7 oz) celery, chopped

1/2 red bell pepper (4 oz), chopped

1/2 cup (2.65 oz) jicama or cucumber, peeled and chopped (use cucumber for lower carb version)

1/4 cup almonds (0.85 oz/about 20 almonds), chopped

1/2 teaspoon (.07 oz) Kosher salt

1/4 teaspoon (.03 oz)  black pepper

Ingredients: Dressing

2 tablespoons (1.41 oz) mayonnaise

1 tablespoon (0.55 oz) lemon juice

1 tablespoon (0.74 oz) Worcestershire sauce

1 tablespoon (0.81 oz) Dijon mustard

2 teaspoons (0.42 oz) olive oil

Directions

(1) Prepare: Chop the chicken, vegetables, and almonds (if using) and put it all in a medium-sized bowl.

(2) Make the dressing: Combine all dressing ingredients in a small bowl and whisk to combine.

(3) Finish: Add dressing to the chicken and vegetables and stir to combine. Taste and add salt and pepper

Make-ahead note: At this point, you may keep the salad in the refrigerator until it’s ready to serve.

(4) Plate and serve: Serve a scoop of this chicken salad on your favorite green salad or enjoy it on its own.

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™ salad recipes

Broccoli Cheddar Soup with Rustic Sourdough Croutons (Low FODMAP)

10 Minutes prep • 25 Minutes cook • Low FODMAP • Serves 4-6 • Ok to make ahead: Steps 1-5

This is a wonderful, creamy, yet light broccoli cheddar soup. Broccoli, carrots, leek greens, and green onions blend together with the cheese and the cream to satisfy and comfort you. Blended just enough so you keep some of the broccoli whole, and topped with crisp and flavorful rustic sourdough croutons, this soup has plenty in it to make it a delicious one-bowl meal. Enjoy it right away or make it a day ahead for even better flavor. Don’t skimp on the croutons. They’re the game changer here.

Ingredients: Soup

2 tablespoons (1.25 oz) extra virgin olive oil

2 tablespoons (1.34 oz) salted butter

1 bunch green onion greens (about 3/4 cup/1.3 oz), chopped

2 large leek leaves (green part only), (about 3/4 cup/2.65 oz) chopped

3 medium carrots (8 oz), chopped

2 teaspoons dried thyme (.2 oz)

3 tablespoons (.8 oz) all-purpose gluten-free flour

6 cups (48 oz) 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 cups (21 oz) broccoli florets only (3/4 C - fructose)

2 bay leaves (keep whole)

1/4 teaspoon smoked paprika

1/4 teaspoon cayenne pepper

1/2 teaspoon (.07 oz) Kosher salt and 1/4 teaspoon (.03 oz) black pepper

1/2 - 3/4 cup (4 - 6 oz) heavy cream or full-fat coconut milk

2 cups (8 oz) extra sharp cheddar cheese, shredded

Juice of one lemon (about 1/4 cup/2.2 oz)

Ingredients: Croutons

2 - 3 slices (1.84 - 2.76 oz) whole grain sourdough bread, cut into bite-size pieces

1 tablespoon olive oil (.63 oz)

2 tablespoons (.5 oz) Smoke N Sanity Garlic Parmesan seasoning (use code IBSGC15 for 15% discount)

1/2 teaspoon (.07 oz) Kosher salt

Directions: Soup

(1) Prepare: Chop the green onions, leeks, and broccoli.

(2) Cook the vegetables: In a Dutch oven or large soup pot, melt together the olive oil and butter in a large dutch oven over medium heat. Add the leek and green onion greens, carrots, and thyme, and cook until fragrant, about 10 minutes. Stir in the flour and cook until golden, about 2 minutes, then gradually whisk in the broth. Add the broccoli, bay leaves, paprika, cayenne, salt and pepper.

(3) Simmer the soup: Bring to a simmer over medium heat and cook, uncovered, until the broccoli is tender, about 10 minutes. (Meanwhile, make the croutons, directions below.)

(4) Blend the soup: Remove the bay leaves and use an immersion blender (or transfer to a standard blender in batches) to blend until the broccoli is finely chopped, but some good-sized chunks still remain.

(5) Finish: Return the soup to the stove and set it over low heat. Stir in the cream or coconut milk, lemon juice, and cheese until melted and creamy. Taste, and add salt and pepper as needed. If the soup is too thick, add broth to thin. If the soup is too thin, add a bit more cream or coconut milk to thicken it. Heat and re-taste for seasoning after you adjust for thickness.

Make-ahead note: At this point, you may let the soup cool and then refrigerate until ready to serve. Reheat over medium heat so you don’t scald the soup. Keep croutons in an air-tight container.

(6) Plate and serve: Ladle into bowls and top with plenty of croutons.

Directions: Croutons

(1) Prepare: Preheat oven to 300 degrees F. Cut bread into bite-size pieces.

(2) Combine ingredients: Put bread cubes in a bowl and drizzle with olive oil. Toss to coat. Sprinkle with the garlic parmesan seasoning and salt. Lay in one layer on a rimmed baking sheet.

(3) Bake: Bake for 10 - 12 minutes until crisp. Remove from oven and let cool.

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™ soup recipes

Veggie Ceviche (Low FODMAP)

30 Minutes prep • Low FODMAP • Gluten-free • Lactose-free • Vegetarian • Vegan • Serves 4+ • Serving Size 2 cups • Ok to make ahead: Steps 1-3

I was traveling in Mexico recently and I encountered a menu item called “vegetable ceviche.” Of course, I had to order it so I could see what it was. It was delicious but had some ingredients that weren’t low FODMAP. So off to the kitchen I went to create my own version of this delightful salad and voila. Here it is. This salad is delicious, visually appealing, a great way to eat a rainbow of plants, and the best part is, it will keep (and still be delicious) for up to a week! You can be creative with the ingredients based on what you have on hand or what’s available in season. It’s wonderful on its own or as a refreshing side dish to grilled fish or meat. This salad is particularly nice alongside spicy grilled meat, such as my Cajun Creole Grilled Chicken, as it’s very refreshing and cooling.

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.

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Vegetable Chicken Stew (Low FODMAP)

15 Minutes prep • 55 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Serves 4-6 • Ok to make ahead: Steps 1 - 6

This recipe has so many vegetables packed into it, you won’t know if you’re eating soup, salad, or both combined in one delicious bowl! The recipe is dairy-free so it’s a great choice if you are quite sensitive to lactose. You cook it all in one pot so it’s easy to make and easy to clean up. Most soups get better with time and this one is no exception. You may have to add a bit more chicken broth if you let it chill overnight as the rice will absorb some of the liquid.

Ingredients

2 tablespoons garlic-infused olive oil

1 teaspoon dried thyme

1 teaspoon dried sage

1 teaspoon dried rosemary

1 bunch green onions (green part only), chopped

1 leek (green part only), chopped

1 cup wild rice blend (omit for lower carb version)

4 medium-size carrots, chopped (omit for lower carb version)

2 cups oyster mushrooms, chopped

2 bay leaves (leave whole)

1/2 teaspoon crushed red pepper flakes (or to taste) - here’s a nifty red pepper flake grinder

5 cups chicken broth (I use Whole Foods Organic 365 chicken broth)

1 1/2 pounds boneless, skinless chicken thighs (or breasts if you prefer)

1/2 teaspoon Kosher salt and 1/4 teaspoon black pepper

1 head broccoli, florets only

2 large leaves kale, (long stems removed) roughly chopped, about 2 cups

6 tablespoons butter, stirred into soup before serving (optional)

Directions

(1) Prepare the chicken: This step is optional but results in a more flavorful and tender chicken. Remove chicken from the package, and put it in one layer on a rimmed plate or baking dish. Season both sides of each piece lightly with Kosher salt (about 1/4 - 1/2 teaspoon per side). Cover the dish with plastic wrap and refrigerate until ready to use, ideally about 4 hours before cooking or overnight.

(2) Prepare: Chop the leeks, the green onion greens, the carrots, and the mushrooms.

(3) Cook the vegetables: Heat the olive oil in a large soup pot or Dutch oven over medium-high heat. When the oil shimmers, add the thyme, sage, and rosemary and let it sizzle so the flavor blooms in the hot oil. After about 30 seconds, add the green onion and leek greens, carrots, mushrooms, red pepper flakes, and a generous pinch each of salt and pepper. Cook until the vegetables begin to soften, about 3-5 minutes.

(4) Add the broth: Stir in the chicken broth, chicken, wild rice, whole bay leaves, and salt and pepper. Bring to a boil over medium-high heat. Once boiling, reduce the heat to low, cover, and cook for 20-30 minutes until the chicken is cooked through.

(5) Shred the chicken: Remove the chicken from the pot and use two forks to shred it (or you can chop it into bite-size pieces if you prefer), then set it aside.

(6) Add the rest of the veggies: Cover, and continue to cook the soup and rice for another 10 minutes. Add the broccoli, kale, and chicken to the pot and cook for 10 more minutes until the rice is tender and the vegetables are cooked to your liking.

(6) Finish: Remove from heat. Remove the bay leaves. Add the butter and stir until melted.

Make-ahead note: At this point, you can keep the soup warm until you’re ready to serve. Or, cool and refrigerate if more than a couple of hours. Reheat on the stove over medium heat and bring just to a simmer without boiling.

(7) Plate and serve: Divide the hot soup between bowls and top with a pat of butter (optional for dairy-free version), a sprinkle of kosher salt, and a grind of black pepper. Stir the soup and let the butter melt into it. It’s 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 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™ soup recipes

Cranberry Apple Quinoa Salad (Low FODMAP)

20 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-free • Serves 4 - 6 • Ok to make ahead: Steps 1-5

Apples you say? And it’s low FODMAP? Yes! If you manage your serving sizes, you can (and should!) eat everything possible. For some foods I really love, I think of them more like a seasoning than a main course and I add just enough to get a taste but not so much as to trigger symptoms. Sitting down to eat less than 1/8 of an apple would definitely not be satisfying, but encountering small pieces of apple in a salad is quite wonderful. Hence this cranberry apple quinoa salad! I hope you enjoy this simple salad as much as I do. And, if you’re counting, this salad contains 11 different plants so your gut biome will be happy too.

Ingredients: Salad

1 cup quinoa (uncooked), rinsed well

3 tablespoons basil, roughly chopped

2. tablespoons mint, roughly chopped

1/2 apple, cored and chopped into small pieces

1/2 cup pumpkin seeds (raw)

1/2 cup walnuts, roughly chopped

3/4 cup crumbled feta cheese

1/2 cup dried cranberries

Ingredients: Dressing

1 lemon, juiced

1/2 lime, juiced

1 tablespoon maple syrup

1/4 cup olive oil

1/2 teaspoon Kosher salt and 1/4 teaspoon black pepper

Directions

(1) Cook quinoa: Rinse and cook quinoa per package instructions and let cool. (Be sure to rinse it very well before cooking.)

(2) Prepare: Chop the walnuts, basil, mint, and apple.

(3) Prepare salad: In a large bowl combine the quinoa, basil, mint, apple, pumpkin seeds, walnuts, and feta.

(4) Make the dressing: In a small jar or bowl, combine all dressing ingredients. Shake or whisk to combine.

(5) Dress the salad: Drizzle the dressing over the salad. Toss to combine.

Make-ahead note: At this point, you may keep the salad in the refrigerator until you’re ready to serve. The flavors improve with time so keep right on enjoying this salad and don’t be afraid to make it ahead.

(6) Plate and serve: Serve right away, or chill in the refrigerator and serve for up to 3 days.

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 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™ salad recipes

Mushroom Veggie Bowl (Low FODMAP)

15 Minutes prep • 50 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Serves 4 • Ok to make ahead: Steps 1-4

So many fabulous veggies on a base of brown rice with the most delicious sauce to bring it all together. Who wouldn’t think this was a perfect meal? The sauteed oyster mushrooms add a ton of flavor and nutritional value. Serve it as shown, or mix it together and serve more like a salad. Either way it will be delicious, nutritious, and low FODMAP too.

Ingredients

1 cup short-grain brown rice, uncooked

2 tablespoons toasted sesame oil

2 cups (or more) oyster mushrooms, chopped

1/2 teaspoon Kosher salt

1/4 teaspoon black pepper

2 cups shredded cabbage

1 cup matchstick or grated carrots

1 cup shredded cucumbers (peeled)

1 cup shredded Jicama (peeled)

1/2 avocado, chopped

1 cup frozen edamame

4 cups baby spinach, stemmed

Green onion greens, microgreens, and sesame seeds, for serving

Ingredients: Dressing

1/4 cup olive oil

3 tablespoons toasted sesame oil

3 tablespoons seasoned rice vinegar

2-3 tablespoons maple syrup (according to your taste)

2 tablespoons miso

2 tablespoons gluten-free, low-sodium soy sauce

2 teaspoons fresh ginger, peeled and grated

1 teaspoon Smoke N Sanity Essence of Garlic Salt

Pinch cayenne pepper

Directions

(1) Prepare: Put the rice on to cook per package instructions. Chop the mushrooms.

(2) Cook the mushrooms: In a large skillet over medium heat, heat the oil. When hot, add the mushrooms. Toss in the hot oil and cook, stirring them around frequency, until starting to brown—which should take about 10 minutes.

(3) Prepare vegetables: While the mushrooms are browning, prep the remaining veggies. Cook/heat the edamame in hot water per package instructions.

(4) Make the dressing: place everything in a glass jar or blender and shake or blend until smooth.

(5) Plate and serve: Put a scope of warm rice in each bowl. Top with a handful of baby spinach. Divide the rest of the vegetables and arrange them over the top of the spinach layer. Top with scallions, microgreens, and sesame seeds. Drizzle the whole thing with dressing. Add a grind or two of black pepper if you like.

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 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™ vegetarian recipes

Chinese New Year Chicken Salad (Low FODMAP)

15 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Serves 4-6 • Ok to make ahead: Steps 1-3

In honor of Chinese New Year, I created a recipe for a delicious, low FODMAP Chinese chicken salad that is heavy on the vegetables and flavor and light on the effort to make! This salad is crispy, crunchy, and everything you want a Chinese chicken salad to be. It’s a great way to use up leftover chicken, but if you need to cook some just for the recipe, I’ve provided an easy recipe that turns out perfectly-cooked chicken every time.

Ingredients: Dressing

3 tablespoons gluten-free soy sauce

3 tablespoons seasoned rice vinegar

2 tablespoons toasted sesame oil

2 tablespoons butter

2 teaspoons fresh ginger, grated

1/2 teaspoon black pepper

Ingredients: Salad

4 cups cabbage, thinly chopped/shredded

1 cup carrot, grated (swap in additional cabbage or bell pepper for lower-carb version)

1 red bell pepper, julienned (finely sliced)

1 cup Jicama, grated (or use sliced water chestnuts) - swap in additional cabbage or bell pepper for lower-carb version

1 cup raw almonds, chopped or sliced

2 cups cooked chicken, shredded (see recipe below)

1/2 cup green onions, green part only, finely sliced on the diagonal

1 - 2 tsp black sesame seeds, optional for garnish

Directions

(1) Cook the chicken: Don’t have cooked chicken? Cook some up using this quick and foolproof method:

Heat 1 tablespoon each butter and toasted sesame oil in a frying pan over medium-high heat. Season each chicken breast with a sprinkle of salt and pepper. Add a few slices of fresh ginger to the pan. Put the chicken in the pan in one layer. Cook for 2 -3 minutes until browned on the bottom. Flip the chicken breast(s), cook for 2-3 minutes on the second side, until browned. Reduce heat to low. Cover the pan and cook for 12 minutes. Leave cover in place. Turn the heat off. Leave for another 12 minutes. Voila! Perfectly cooked chicken. (If the chicken breasts are very thick, then slice them in half horizontally before cooking them in this manner.)

(2) Prepare: Chop the almonds, shred the cabbage, carrot (if using), and jicama (if using). Slice the bell pepper and chop the green onions.

(3) Make the dressing: Combine the dressing ingredients in a jar and shake. Let sit for about 10 minutes before tossing with the salad to allow flavors to blend.

(4) Make the salad: Place the Salad ingredients in a large bowl. Drizzle the dressing over the salad and then toss it all together.

Make-ahead note: Keep salad, dressing, and garnish separate until ready to serve. Without dressing, this salad will keep for 2 -3 days in an airtight container in the refrigerator. Keep the dressing in the refrigerator too.

(5) Plate and serve: Divide between serving plates or bowls. Top with a sprinkle of sesame seeds.

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 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™ main course recipes

Butter Lettuce and Arugula Salad with Hazelnuts and Crispy Quinoa (Low FODMAP)

20 Minutes prep • 5 Minutes cook • Low FODMAP • Gluten-free • Serves 4 • Ok to make ahead: Steps 1-2

Creamy dressing, crispy quinoa, and crunchy hazelnuts come together to make this salad not only delicious but nutritious, beautiful, and decidedly different from the usual salad. Perfect on its own or as an accompaniment to your favorite main course, this salad is easy to prepare ahead and toss together at the last minute.

Ingredients: Salad

1 tablespoon coconut oil

1/2 cup cooked and cooled quinoa

1 head red or green butter lettuce

2 cups arugula

1/2 cup toasted hazelnuts, roughly chopped

1/2 cup dried cranberries

Ingredients: Dressing

1/4 cup Meyer lemon juice

2 tablespoons red wine vinegar

1 tablespoon maple syrup

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

1 teaspoon equal parts dried oregano, basil, and parsley

Pinch each Kosher salt and black pepper

1/3 cup lactose-free sour cream

3 tablespoons extra virgin olive oil

Directions

(1) Toast the quinoa: Heat the coconut oil over high heat in a frying pan. Once it's hot, add the cooked quinoa and saute for about 2-3 minutes until dry and crisp. You will notice the steam will release and you will hear the quinoa crackling as it cooks. After about 3 minutes, set aside to cool completely. 

(2) Make the dressing: In a small jar combine the lemon juice, vinegar, maple syrup, garlic salt, herbs, salt, pepper, sour cream, and olive oil. Shake to combine, taste for seasoning, and alter as you wish. This can be made up to a week in advance and kept refrigerated until you’re ready to use.

(3) Finish: Toss both types of lettuce together in the dressing to coat, top with the crispy quinoa, hazelnuts, and cranberries and serve immediately. 

Eat and enjoy every bite because you can!

This recipe was inspired by a similar recipe published in 2013 by Sara Forte of the Sprouted Kitchen.

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

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™ main course recipes

Tomato, Vegetable, and Chicken “Grandma Soup” (Low FODMAP)

15 Minutes prep • 50 Minutes cook • Low FODMAP • Gluten-free • Lactose-free version • Serves 6

The combination of chopped tomatoes, chicken broth, and assorted vegetables without added pasta or rice makes a richly flavorful soup that’s hearty and satisfying without being heavy. In my family, we used to call this kind of soup “Grandma Soup” because my grandma regularly made a version of this soup that we all loved. I created this recipe by taking what was in my refrigerator and pantry and putting it into my soup pot. The end result was so good, I had to share it!

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.

More Deliciously Low FODMAP™ soup recipes

Coconut Chicken Curry and Vegetables (Low FODMAP)

10 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-free • Dairy-free • Serves 4

This creamy dairy-free chicken curry is super easy to make and you can use whatever vegetables you have on hand. I made it with roasted butternut squash and summer squash but it would be delicious with oyster mushrooms, zucchini, corn, or all of them! It’s quick to make so get the rice cooking right away and everything will be done at once.

Ingredients

1 pound boneless skinless chicken thighs or breasts, thinly sliced

1 1/2 tablespoons yellow curry powder

1 teaspoon ground turmeric

1/4-1/2 teaspoon cayenne pepper (more or less to your taste)

3 tablespoons toasted sesame oil

Kosher salt and black pepper

Any combination of vegetables to make approximately 3 cups:

Zucchini or summer squash, diced

Roasted butternut squash

Oyster mushrooms, chopped

Up to 2 ears sweet corn, kernels removed from the cob

2-3 leeks (green part only), chopped

1 inch fresh ginger, grated

1 pinch crushed red pepper flakes

1 can (14 ounces) coconut milk

Zest and juice of 1/2 lemon

1/4 cup fresh cilantro, chopped (or use green onions or chives if you prefer)

1/2 cup fresh basil, chopped

2 cups cooked basmati rice

Sesame seeds for serving

Directions

(1) Prepare the chicken: This step is optional but results in a more flavorful and tender chicken. Remove chicken from the package, and put it in one layer on a rimmed plate or baking dish. Season both sides of each piece lightly with Kosher salt (about 1/4 - 1/2 teaspoon per side). Cover the dish with plastic wrap and refrigerate until ready to use, ideally about 4 hours before cooking or overnight.

(2) Put the rice on to cook: Cook brown or white rice per package instructions while you cook the rest of the meal. Leave covered to keep warm until ready to serve.

(3) Season the chicken: In a medium bowl, toss together the chicken, curry powder, turmeric, cayenne, 1 tablespoon of the sesame oil, and a pinch each of salt and pepper.

(4) Prepare the vegetables: Zest and juice the lemon. Chop the vegetables. Remove corn from the cob (if using).

(5) Cook the chicken: Heat the remaining 2 tablespoons of sesame oil in a large skillet over medium heat. When the oil shimmers, add the chicken in one layer and brown all over, about 5 minutes. Add the vegetables, leek greens, and ginger. Season with crushed red pepper flakes, salt, and pepper. Cook for about 5 minutes or until the veggies just begin to soften.

(6) Add the liquid: Stir in the coconut milk and 1/3-1/2 cup water. Stir to combine, bring the mixture to a simmer over medium heat, cook for about 5 minutes, or until the sauce thickens slightly. If the sauce gets too thick, add additional water as needed.

(7) Finish: Remove from the heat and stir in the lemon juice and zest, cilantro, and basil.

(8) Plate and serve: To serve, divide the rice among bowls and spoon the chicken and vegetables over the top. Top with sesame seeds and additional chopped cilantro, chives, or green onion greens.

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 us at hello@ibsgamechanger.com

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™ soup recipes

Spiced Creamy Mushroom and Leek Soup (Low FODMAP)

30 Minutes prep • 45 Minutes cook • Low FODMAP • Gluten-free • Serves 4 • Ok to make ahead: Step 1

This is not your mom’s creamy mushroom soup! This one is loaded with delicious leeks and mushrooms in a broth that is subtly spiced with paprika and lemon. It’s made wonderfully hearty with brown rice, butter, and cream. I love a good bowl of soup this time of year and this creamy soup is a new favorite. Oyster mushrooms are not only low FODMAP, but they are perfect for this soup because they are so rich in flavor and nutrition. Give this soup a try and see if it’s your new favorite too!

Ingredients

4 tablespoons salted butter

1 1/2 cups leek greens, chopped

1 pound oyster mushrooms, chopped. (~3 to 4 cups chopped)

1/3 cup dry white wine (or use more chicken broth if you prefer)

2 1/2 cups low FODMAP chicken broth

1 teaspoon dried dill weed

1 tablespoon hot (or Hungarian) paprika

Pinch of smoked paprika (optional)

1 tablespoon gluten-free soy sauce

1 Parmesan rind (optional but adds flavor)

1 cup lactose-free whole milk or lactose-free half and half (use full-fat coconut milk for lower carb version)

1 teaspoon kosher salt

Fresh ground black pepper to taste

1 tablespoon lemon juice

1 1/2 cups cooked brown rice or white rice (omit of substitute additional mushrooms for lower-carb version)

1/2 cup cream or full-fat coconut milk

Directions

(1) Prepare: Get the rice cooking per package instructions, using chicken broth instead of water if you have it. Chop the leek greens and mushrooms.

(2) Cook the vegetables: Melt the butter in a large soup pot or Dutch Oven over medium heat. Sauté the leek greens in the butter for 2 minutes. Add mushrooms to the pot and sauté on medium-high for 6-8 more minutes until mushrooms start to caramelize a bit.

(3) Add the broth: Add the white wine (if using) and scrape down the sides of the pot. Add the chicken broth. Stir to combine. Stir in dill, both paprikas, soy sauce, and Parmesan rind if using. Reduce heat to low, cover, and simmer for 15 minutes.

(4) Add the milk/cream: After the soup has cooked for 15 minutes, add the milk or half and half, and stir into the soup to blend well. Cover and simmer for another 15 minutes without boiling, stirring occasionally.

(5) Season the soup: Stir in the salt, black pepper, lemon juice, cream or coconut milk, and cooked brown rice. Mix together and allow the soup to heat through over low heat, about 2 to 3 minutes. Do not allow the soup to boil.

(6) Plate and serve: Serve soup hot with a drizzle of coconut milk or cream and some sourdough bread and butter 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 us at hello@ibsgamechanger.com

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™ soup recipes

Creamy Curried Carrot Soup (Low FODMAP)

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

Carrots are considered a “no FODMAP” food—which means you can eat them freely even when on a low FODMAP diet. So, why not make a delicious soup out of them? This carrot soup is creamy with just enough spice to be interesting. I topped it off with my roasted and salted pumpkin seeds which made for a wonderful flavor, color, and crunch combination. This soup is easy to make and it’s a great way to get a few more plants in your diet to keep your gut biome in tip-top shape (the plants in this recipe come in at an even dozen.)

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.

More Deliciously Low FODMAP™ soup recipes

Happy Belly Hummus (Low FODMAP)

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

Creamy and delicious, with all the flavor of traditional hummus, but low FODMAP so you can enjoy it! Serve it with my amazing seed crackers, my sourdough crostini, cut vegetables, or whatever you like! You can even use this hummus as a sandwich spread and then pile it up with your favorite low-FODMAP ingredients. Keep the serving size in mind as 1/4 cup of garbanzo beans is a low FODMAP serving so don’t eat more than 1/8 of this recipe in one sitting!

Ingredients

1 (15-ounce) can garbanzo beans, chilled

1 lemon, juiced

1 tablespoon tahini (sesame seed “butter”)

1/4 cup lactose-free sour cream

1 tablespoon pine nuts

3 tablespoons garlic-infused olive oil

1 teaspoon Kosher salt

1/2 teaspoon ground cumin

1/2 teaspoon Smoke N Sanity Essence of Garlic Salt

Directions

(1) Prepare: Drain and rinse the garbanzo beans.

(2) Blend: Put all ingredients in a blender or food processor and blend for 1 to 2 minutes. Add 1 tablespoon of water or additional lemon juice or garlic olive oil if needed for better consistency.

(3) Plate and serve: Serve with my amazing seed crackers, my crisp sourdough crostini, cut vegetables, or whatever you like! You can even use this hummus as a sandwich spread and then pile it up with your favorite low-FODMAP ingredients.

For an extra fancy touch, sprinkle with paprika and sesame seeds.

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 us at hello@ibsgamechanger.com

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

Falafel Salad (Low FODMAP)

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

I love the taste of falafel and I’m always looking for ways to help you consume a wide variety of foods while keeping things low FODMAP. This recipe uses brown rice and lots of fresh herbs and vegetables in the mix to keep the serving size of garbanzo beans under the low FODMAP limit. Falafel is traditionally served in pita bread with some salad tucked inside, but you can skip the pita and serve your falafel on a salad, on top of rice, or just plain as an appetizer with the sauce as a dip. They are really good and also good for you!

Ingredients: Falafel

2 medium carrots, washed and grated

1 cup canned garbanzo beans, drained and rinsed (1/4 cup is low FODMAP serving)

1 large lemon, (zest and juice)

3/4 cup fresh flat-leaf parsley, washed and roughly chopped

2 tablespoons fresh mint leaves, chopped

1 bunch green onions (green part only), chopped

1 cup cooked brown rice

1 tablespoon garlic-infused olive oil (plus more for frying)

1 teaspoon paprika

1 1/2 teaspoons ground cumin

1/8 teaspoon cayenne pepper

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

1 - 2 tablespoons gluten-free all-purpose flour

Season with 1/2 teaspoon Kosher salt and 1/4 teaspoon black pepper

Ingredients: Salad

3 cups mixed greens of your choice

3 Persian cucumbers, washed and sliced

2-3 radishes or 1 watermelon radish, washed and sliced

1/2 cup cherry tomatoes, cut in half

Ingredients: Garlic Mayonnaise

1/2 cup mayonnaise

1/4 cup garlic-infused olive oil

1 tablespoon lemon or lime juice

A pinch of salt and few grinds of Black pepper

Directions

(1) Prepare: Cook the brown rice. Rinse and drain the garbanzo beans. Wash and chop, and slice the vegetables. Zest and juice the lemon.

(2) Prepare the garlic mayo: In a small bowl or jar, combine all ingredients and shake or whisk to combine. set aside. If it’s going to be awhile before you use it, put it in the refrigerator.

(3) Prepare the falafel: In a food processor grate the carrot. Add all the rest of the ingredients to the bowl of your food processor with the grated carrot. Pulse to blend and turn it into an even mixture. If the mixture is too dry then add another tablespoon of garlic-infused olive oil or water). Once it is well combined, stir through 1 tablespoon of the gluten-free flour. If the mixture is not quite dry enough to handle, stir through one more tablespoon of flour. Taste the mixture and add additional salt and/or pepper if needed.

(4) Form the falafel into patties: You can form the falafel into patties or balls. I like patties because they cook through better if you’re not deep frying them. Line a cookie sheet with parchment. Put a bit of olive oil or water on your hands and take a heaping tablespoon-sized scoop of falafel and form it into a pattie, then set it on the parchment. Continue the until you have formed all of the falafel mixture into patties—it should make about 16.

(5) Cook the falafel: Heat a large non-stick frypan over medium-high heat. Add about 1 tablespoon of olive oil. Once hot, use a spatula to lift the falafel patties from the parchment and put them into the hot oil. Cook on each side for 2 to 3 minutes until browned. Turn down the heat if they start to burn, and add more oil as needed. Once cooked, place on a paper towel to drain. Cook the falafel in two or three batches so you don’t overload the pan.

(6) Plate and serve: Make a bed of greens on each plate, and add the radishes, cherry tomatoes, and cucumbers. Top with 3 or 4 falafel pattites. Drizzle generously with the garlic mayonnaise. Make sure you divide the falafel into the recommended number of serves to keep the recipe low FODMAP (this is normally 3 to 4 pieces of falafel per person).

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 us at hello@ibsgamechanger.com

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™ main course recipes

Vegetarian Grain Bowl (Low FODMAP)

20 Minutes prep • 35 Minutes cook • Low FODMAP • Vegetarian • Gluten-free • Serves 4 • Ok to make ahead: Steps 1-3

This bowl is as delicious as it is beautiful! It’s a great meal to make when you’ve made a trip to the Farmer’s Market to find the best in-season vegetables. So don’t get too locked into the recipe if you have a different collection of fresh vegetables you can add roasted or raw. The combination of grains, seeds, and veggies makes this bowl hearty enough to serve as a vegetarian main course the whole table will love.

Ingredients: Dressing

1/2 cup extra virgin olive oil

1/4 cup fresh squeezed lemon juice

1 tablespoon Dijon mustard

Kosher salt and black pepper

Ingredients: Bowl

1 cup hulled millet, cooked per package instructions

1 cup quinoa, rinsed well and cooked per package instructions

2 heirloom tomatoes or a handful of heirloom cherry tomatoes, quartered or halved

2 cups greens such as arugula, baby kale, baby spinach, etc.

1 cup roasted vegetables (such as zucchini, broccoli florets, carrots, or beets)

1 watermelon radish, sliced thinly

4 red radishes, sliced thinly

4 Persian cucumbers, sliced thinly

1/2 Avocado, in slices, for serving

1/2 cup microgreens, for serving

4 tablespoons Pumpkin seeds, for serving

1/2 teaspoon Kosher salt and 1/2 teaspoon black pepper

Directions

(1) Prepare: Wash and cut up all vegetables. Make the dressing by putting all ingredients in a small jar. Shake to combine.

(2) Cook the grains: Cook millet and quinoa per package instructions.

(3) Roast vegetables: Preheat the oven to 425 degrees F. Roast any vegetables you plan to include by cutting into equal size pieces, drizzling with olive oil, salt, and pepper, and roasting until fork tender and starting to char. (As you plan your roasted vegetables, keep low FODMAP serving sizes in mind, beets, for example, are only two thin slices per person).

(4) Plate and serve: Put a scoop each of cooked millet and quinoa in each bowl (you can serve the grains warm or at room temperature). Add the greens. Drizzle with the lemon vinaigrette and stir to coat the greens and grains with the vinaigrette. Add the rest of the vegetables. Garnish with avocado, microgreens, pumpkin seeds, salt and 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. 

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™ vegetarian recipes

Charred Carrots with Orange Glaze (Low FODMAP)

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

These carrots are elegant, delicious, and a nice change of pace from your standard side vegetable. They're easy to make and you don’t have to pay any attention up to the very last 5 minutes of cooking. For the best flavor, look for carrots with fresh green tops that are all about the same thickness (if possible). If you use skinny carrots, they’ll cook faster than fat carrots.

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.

More Deliciously Low FODMAP™ side dish recipes

Target 30 Greens and Potato Salad (low FODMAP)

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

Here’s another salad in my series of Target 30 recipes. What’s Target 30 you say? For the optimal health of your gut biome, the latest recommendation is to eat 30 different plant-based foods every week. Learn more about that in this very interesting article here. That doesn’t mean you stuff yourself with salad all day every day. It’s not volume, it’s variety that makes your gut biome so happy. Plants include nuts, seeds, herbs, spices, fruits, vegetables, and even oils. Potatoes are plants so they count too! As you all know if you’ve been here a while, I love salad! This latest salad is one more great way to pack plants into your diet in a delicious way!

Become a Patron!

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.

Become a Patron!

More Deliciously Low FODMAP™ salad recipes