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

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

Spring Roll Salad with Peanut Dressing (Low FODMAP)

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

All the delicious flavors of spring rolls without any of the fuss of making them! I love this salad because it’s easy to make and delicious to eat and it’s a great way to use up leftover chicken. You can be creative with your ingredients, depending on what you have on hand. I made it with butter lettuce and arugula, but it would be equally delicious with romaine. I left out the rice noodles for a lower-carb version, but they would be a great addition. Leave the chicken out for a vegetarian version or swap in shrimp instead if you prefer. The peanut dressing will bring it all together in the end.

Ingredients

1-2 cups cooked chicken, cubed (or substitute cooked shrimp in you prefer)

4 cups shredded butter lettuce, romaine, or lettuce of your choosing

4 carrots, shredded

1/2 cup jicama, diced

2 Persian cucumbers, peeled and sliced

1 red bell pepper, seeded and chopped

4 green onions, green part only, chopped

1 jalapeño pepper, seeded and chopped

1/2 cup rice vinegar

1/2 cup fresh cilantro or Thai basil, chopped

1/3 cup dry roasted and salted peanuts, chopped

4 ounces Asian rice noodles, cooked per package instructions (optional)

1/2 avocado, cubed

Ingredients: Dressing

1/2 cup creamy peanut butter

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

1/4 cup toasted sesame oil

1/4 cup rice vinegar

2 tablespoons maple syrup

3 tablespoons lime juice

1 tablespoon fresh grated ginger

Directions

(1) Prepare: If you don’t have cooked chicken on hand, throw some on the grill with a little salt and pepper and Italian seasoning. Cook just until done (about 5 minutes per side for boneless thighs). Set aside to cool.

Wash, dry, and tear the lettuce. Wash, peel, and shred the carrots. Peel and chop the jicama and cucumbers. Wash, seed, and chop the red bell pepper. Wash and chop the green onions and the cilantro or basil. Chop the peanuts. Peel and grate the ginger for the dressing.

(2) Pickle the jalapeno: Wash, seed, and finely chop the jalapeno pepper then put the chopped pepper in a small bowl with enough rice vinegar to cover. Set aside.

(3) Make the dressing: Combine all dressing ingredients in a jar and shake well to combine.

(4) Cook the rice noodles: Cook the rice noodles per package instructions (if using).

Make-ahead note: At this point, you may leave everything in the refrigerator until you’re ready to assemble your salad.

(5) Make the salad: In a large bowl, combine all the prepared vegetables, the pickled jalapeños, and the chopped peanuts. If using, chop the cooked rice noodles and toss them into the salad as well. Pour 1/2 the dressing over the salad and toss to combine. Add the chicken and toss once more.

(6) Plate and serve: Divide the salad between plates. Add the avocado just before serving. Drizzle over more dressing or serve the dressing on the side for those who want more.

Eat and enjoy every bite because you can!

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

Best BBQ Sauce (low FODMAP)

5 Minutes prep • 2 Hours simmer • Low FODMAP • Gluten-free • Lactose-free • Makes 2 cups • Ok to make-ahead: Steps 1 - 3

I published this recipe over a year ago, but I’ve made a few tweaks and now it’s even better. So naturally I had to share this new version with you! This is a low FODMAP BBQ sauce you can enjoy without consequences. But watch out, it’s so good, you’re going to want to put it on everything. It’s a great substitute for ketchup and it’s simple to make and keeps in the refrigerator for up to two weeks. Make some today!

Ingredients

28 oz Pomi tomato sauce

4 oz tomato paste

1/2 cup red wine vinegar

1/2 - 3/4 cup white sugar (depending on taste)

2 Tbsp garlic-infused olive oil

2 Tbsp gluten-free Worcestershire sauce

OR 1/2 teaspoon (or more to your taste) liquid smoke in place of the Worcestershire sauce for a vegan version

2 tsp Paprika or smoked Paprika

1/2 tsp Smoke N Sanity Essence of Garlic salt

1/2 tsp Smoke N Sanity Essence of Onion salt

1/2 tsp ancho chili powder (or any other chili powder you have)

1/8 tsp cayenne pepper

Directions

(1) Mix it up: Combine all ingredients in a saucepan. Taste and adjust salt or sugar to your liking.

(2) Cook: Bring just to a low boil over medium heat stirring frequently and being careful not to burn. Reduce to a simmer and cook for 1-2 hours.

(3) Finish: Remove from heat and use immediately or keep in an airtight container in the refrigerator for up to two weeks.

Eat and enjoy every bite because you can!

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™ sauce recipes

Arugula Potato Salad (low FODMAP)

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

Let’s face it. Potatoes are delicious. And there are so many varieties now readily available, it’s fun to try different ones in different ways. This is the perfect winter salad because it’s served warm from the potatoes. It’s hard to say if it’s potato salad with arugula in it, or arugula salad with potatoes in it because everything blends so nicely together with the Dijon vinaigrette. The flavor of the arugula is beautifully mellowed in this recipe and the warm potatoes take on a creamy quality that is simply delicious. I like pairing this salad with lightly boiled eggs for a little protein and color. Add this salad to your weekly meal plan. You’ll be glad you did!

Ingredients

1 1/2 pounds new or fingerling potatoes, washed and cut into bite-sized pieces

1 tablespoon rice vinegar

Kosher salt

Freshly ground black pepper

1 bunch green onions (green part only), chopped

2 tablespoons finely chopped fresh chives (or you can use Lite House freeze-dried chives)

3 cups arugula, washed, dried, stems removed

2 tablespoons red wine vinegar

1 tablespoon Dijon mustard

1/4 cup + 1 tablespoon olive oil

4 six-minute boiled eggs, peeled and quartered (optional)

Directions

(1) Prepare: Wash and chop the green onions. Wash, dry, and remove the stems from the arugula. Wash the potatoes and cut into bite-size pieces.

(2) Make the dressing: In a small jar, combine the red wine vinegar, mustard, and olive oil. Shake to combine. Add salt and pepper to taste.

Make-ahead note: At this point, you may put the dressing and the vegetables aside in the refrigerator (put the arugula in a plastic bag with a paper towel and squeeze all the air out of the bag to keep it fresh) until you’re ready to make the salad.

(3) Cook the potatoes: Bring a large pot of salted water to a boil and put the potatoes in it. Reduce the heat so the water is barely simmering and cook for about 10 minutes until you can pierce the potatoes with the tip of a sharp knife and it slips out easily. Drain the potatoes well and pour them into a large salad bowl.

(4) Cook the eggs: Meanwhile, put 4 eggs in a saucepan and cover with water. Bring to a boil. Cover, and remove from the heat. Leave covered for 6 minutes. Drain the hot water and cover the eggs with cold water to stop the cooking. Change the water once or twice to keep it cold so the eggs stop cooking and cool.

(5) Season the potatoes: Combine 1 tablespoon of rice vinegar, 1/2 teaspoon Kosher salt, and 1/2 teaspoon black pepper and pour it over the potatoes. Add the chives, arugula, and green onions and stir to combine. This will wilt the arugula and mellow the flavor just a bit.

(6) Finish: Pour about 3/4 of the dressing over the potato mixture and toss to combine. Taste and add more dressing if you like.

(7) Plate and serve: Put the salad on plates with the egg quarters alongside and add a good grinding of black pepper and a sprinkle of Kosher salt to the eggs before serving. Serve the salad warm or keep covered at room temperature for not more than an hour before serving.

Eat and enjoy every bite because you can!

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

Almond, Kale and Quinoa Pilaf (low FODMAP)

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

When it comes to side dishes, we often get stuck in a rut with the same old rice dish, or baked something or other. And we choose between something starchy and something healthy. This quinoa pilaf is better than either of those choices and it’s a great new one for you to try! It’s a perfect main dish for your vegetarian guests or a side for everyone else (including you!) because it’s delicious, hearty, simple to make, and low FODMAP too of course.

Ingredients

1 cup quinoa*, rinsed well (any color will do)

1 bunch dino kale, washed, central stem removed, and chopped into 1-inch pieces

1 Meyer lemon, zested and juiced (regular lemon is OK too if needed)

3 green onions (green part only), finely chopped

1 tablespoon olive oil

1 teaspoon toasted sesame oil*

1/2 cup almonds, chopped

1/2 cup crumbled feta cheese

Kosher salt* and black pepper*

Directions

(1) Cook the quinoa: Add 1 teaspoon of Kosher salt to 2 cups of water and bring the water to a boil in a covered pot. Rinse your quinoa very well, then add it to the pot. Cover, and reduce heat and simmer for 10 minutes, then add the kale to the top, re-cover, and simmer another 5 minutes. Turn off the heat and leave covered for 5 more minutes.

(2) Prepare ingredients: Chop the almonds and wash and chop the kale.

(3) Prepare the dressing: While the quinoa is cooking, in a medium-size serving bowl combine half of the lemon juice (reserving the other half), all of the lemon zest, green onions, olive oil, almonds, and feta. Stir to mix. Set aside.

(4) Finish: When the quinoa and kale are done, fluff with a fork and make sure all the water is absorbed (if not, then turn the stove to medium and steam for a few minutes more). Put the warm quinoa and kale into the bowl with the dressing. Toss to combine. Taste and season with salt and pepper, and the remaining lemon juice if needed.

(5) Plate and serve: Serve warm or at room temperature as a side dish or veggie main course.

Eat and enjoy every bite because you can!

*This post may contain 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™ side dish recipes you might enjoy

Mexican Rice (low FODMAP)

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

Mexican rice is a perfect accompaniment to all your favorite Mexican dishes. The challenge is making it delicious without adding garlic and onions. Challenge accepted. This rice is truly flavorful, easy to make, and will be the perfect partner for your enchiladas, fajitas, or tacos. I like to use it in place of tortillas for such things as our fabulous fajitas. Just pile the fajita fixings on the rice and you have a tostada-like meal that is fantastic, low FODMAP and completely free of flour.

Ingredients 

1 1/2 cups long-grain* or Jasmine white rice*, rinsed and drained

1/8 cup garlic-infused olive oil

1/8 cup canola oil (or other mild vegetable oil)

1 teaspoon Smoke N Sanity Essence of Garlic salt*

OR 1 teaspoon salt and 1/2 teaspoon Gourmend Garlic Scape Powder*

4 green onions (green part only), chopped

1/4 cup low FODMAP tomato sauce, or 2 pureed tomatoes

1 carrot, diced

2 ears of corn, kernels removed

3 cups water or chicken broth* (or a combination of the two)

3 whole serrano peppers, stems removed, optional (they don’t add spice, just flavor!)

Additional salt if needed

Directions

(1) Prepare the rice: Rinse the rice in a fine-mesh strainer until the water runs clear. Set aside. (Rinsing rice is important as it washes away the starch that clings to the outside and will help ensure your rice ends up nice and fluffy.)

(2) Prepare the vegetables: Chop the carrots and the green onions, and remove the corn from the cob. Set aside.

Make-ahead note: At this point, you can set your ingredients aside until you’re ready to cook the rice.

(3) Brown the rice: In a large saucepan over medium-high heat, add the oil. Once hot, add the rice and stir to combine. Cook over medium heat, stirring frequently until the rice is lightly golden brown all over (about 10 minutes).

(4) Add remaining ingredients: Add the tomato sauce and green onions to the pan. Stir. Add carrots, corn, and chicken broth/water, and serrano peppers, if using. (They add a nice flavor, but no spice.).

(5) Cook the rice: Cover and bring to a boil, then reduce heat to low, and cook for about 20 minutes or until the water is completely absorbed. Remove from heat and allow to rest for 5 minutes before fluffing with a fork. Taste and add a bit of salt if needed.

(6) Plate and serve: Scoop rice generously onto plates alongside your main course. This rice is delicious with our Fabulous Fajitas or any other Mexican dish you may be making.

Eat and enjoy every bite because you can!

*This post may contain 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™ side dish recipes you might enjoy

Greens Salad with 8 Minute Eggs (low FODMAP)

20 Minutes prep • Low FODMAP • Gluten-free • Dairy-free • Vegetarian • Serves 2 • Ok to make-ahead: Steps 1 - 3

This fresh salad is packed full of a whole variety of greens plus nuts, seeds, and hard-boiled eggs for protein. It’s a perfect vegetarian meal that your body will thank you for eating! Because the greens are the most delicate (butter lettuce, baby arugula, and microgreens) even those who have difficulty with raw vegetables should be able to enjoy this salad.

This is an exclusive recipe just for recipe club members.

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.

Overnight oats worth waking up for (low FODMAP)

15 minutes prep + overnight chilling • Low FODMAP • Gluten-free • Lactose-free • Serves 1 • This super easy, super fast, super delicious overnight oats recipe is 100% FODMAP friendly. So make ‘em for breakfast or make ‘em for lunch. You’ll be glad you did. They’ll fill you up with great nourishment and flavor. Wondering about oats as a way of lowering your cholesterol? Read this excellent article by my amazing sister, Sarah Aitken, RN, MS, NP/WHNP.

Ingredients

1/2 cup gluten-free rolled oats

1/2 cup lactose-free milk, plus more to taste (use 2% or whole milk for the best flavor)

OR you can substitute low FODMAP coconut milk for all or part of the milk for a non-dairy version

1 tablespoon maple syrup or brown sugar

1/3 cup low FODMAP fruit (I like strawberries, bananas, and blueberries)

1 to 2 tablespoons macadamia nuts, pecans, almonds or walnuts, chopped (optional)

1 tablespoon shredded coconut, unsweetened (optional)

Directions

Combine the gluten-free rolled oats, milk, and maple syrup or brown sugar in a small bowl. Cover and chill in the refrigerator overnight. 

Stir the overnight oats mixture in the morning. Add additional milk if you want a thinner consistency. 

Add additional maple syrup or brown sugar to your own taste.

Layer on the fruit and nuts and sprinkle with the shredded coconut.

Check out more creative variations below.

You can eat your oats right away, or just make them in a to-go container and pack them ready to eat later in the day.

Creative Alternatives

Use your favorite low FODMAP non-dairy milk or lactose-free yogurt instead of milk. If you go the yogurt route, you might want to add a few more tablespoons of yogurt before eating to make the mixture a bit thinner and creamier.

Sprinkle on our Great Granola for some added crunch and flavor.

Mix in a tablespoon of pumpkin seeds, sunflower seeds, flaxseeds, or chia seeds.

For more crunch, stir in some low FODMAP granola.

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

Lemon basil pasta with garlicky mushrooms (low FODMAP)

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

Ingredients

1/4 cup extra virgin olive oil

1 tablespoon garlic-infused olive oil

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

14 ounces oyster mushrooms, chopped

4 cups fresh spinach, roughly torn

2 tablespoons fresh basil, chopped

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

Zest of 1 lemon

Juice of 1 lemon

Salt and pepper to taste

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

Directions

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

Meanwhile:

Prepare pasta according to package instructions.

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

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

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

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

Serve warm, with a generous sprinkle of Parmesan cheese.

Eat and enjoy every bite because you can!

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

More Deliciously Low FODMAP™ Vegetarian recipes you might enjoy

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

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

Ingredients: Fresh lime pico de gallo

3 Roma tomatoes, cut into ¼-inch pieces

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

2 jalapeños, seeded and finely chopped

½ cup cilantro leaves, finely chopped

3 green onions (green part only), finely chopped

3 tablespoons fresh lime juice

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

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

Ingredients: Mushroom tacos

18 ounces oyster mushrooms (2 to 3 medium clusters)

4 Tablespoons garlic-infused olive oil

¼ teaspoon ground cumin

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

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

Black pepper

12 corn tortillas

1/3 cup canola oil for quick-frying tortillas

Directions: Pico de gallo

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

Directions: Tacos

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

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

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

Add a dollop of sour cream if you like.

Eat and enjoy every bite because you can!

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

More Deliciously Low FODMAP™ vegetarian recipes you might enjoy

Low FODMAP Quinoa salad

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

SALAD INGREDIENTS:

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

1/2 cup chopped raw almonds

3/4 cup diced carrots

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

3/4 cup diced Persian mini cucumber

1/2 cup diced red bell pepper

1 handful cherry tomatoes (whole)

1/4 cup fresh mint - chopped

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

DRESSING INGREDIENTS:

1/4 cup chopped parsley

1/4 cup lime juice

1 teaspoon maple syrup

1/2 teaspoon ground cumin

1 teaspoon sea salt

1/2 cup olive oil

DIRECTIONS:

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

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

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

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

Feta or goat cheese crumbles

Pumpkin seeds, sunflower seeds, or walnuts

Cooked chicken or turkey

Lettuce, arugula, or baby spinach

Be creative!

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

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

Easy roasted tomato soup with lemon basil pesto (Low FODMAP)

60 Minutes • Gluten-free • Lactose-free • Low FODMAP • Serves 4 • One of the best parts of this soup is the way it will make your kitchen smell! The roasting tomatoes fill the room with the anticipation of a delicious meal. The flavor is simply wonderful and the whole family will love it.

Ingredients

6-8 heirloom tomatoes, quartered

3-4 tablespoons garlic-infused olive oil

2 tablespoons fresh thyme leaves

Salt and pepper

1 cup lactose-free whole milk (or coconut milk), plus more to thin if needed

1/3 cup lemon basil pesto, see recipe below

Freshly grated parmesan, for serving (optional)

Directions

(1) Preparation: Preheat oven to 425 degrees F and quarter the tomatoes

(2) Cook the tomatoes: In a large Dutch oven or other oven-safe pot, combine the tomatoes, olive oil, thyme, and a pinch each of salt and pepper. Transfer to the hot oven and roast for 20-30 minutes or until the tomatoes just begin to char and release their juices. Remove from the oven and let cool slightly.

(3) Prepare the soup: If you cooked in a large Dutch oven, you’re good to go, if not, transfer the roasted tomatoes and their juices to a soup pot. Then, add the milk and use an immersion blender to blend until smooth. (You can also do this in batches in a standard blender if you prefer.)

(4) Finish: Once blended, place the soup pot over medium heat on the stove. Stir in the pesto and season the soup with salt and pepper. Thin with more milk if needed.

(5) Plate and serve: Ladle soup into bowls and top with a dollop of lemon basil pesto, freshly grated parmesan, and some toasted gluten-free bread on the side. One of my favorites is Against the Grain gluten-free baguette. You can split it in half and toast and butter it for a delicious crunchy accompaniment.

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Lemon Basil Pesto

If you’ve never made pesto before, it’s easy and worth the five extra minutes it takes to gather and blend the ingredients to have perfect FODMAP-free pesto. If you don’t have lots of fresh basil on hand, feel free to use your favorite store-bought pesto as long as it’s free of FODMAP ingredients.

Ingredients: Pesto

2 cups fresh basil leaves - chopped

1/2 cup fresh dill - chopped

1/4 cup garlic-infused olive oil

1-2 tablespoon fresh-squeezed lemon juice

1 jalapeño pepper, seeded and chopped (optional)

1/4 - 1/2 cup fresh-grated parmesan cheese

Salt and pepper to taste

Directions: Pesto

(1) Prepare the ingredients: Wash and chop the basil and dill. Seed and chop the jalapeño (if using). Squeeze the lemon juice. Grate the parmesan.

(2) Blend the ingredients: Blend all ingredients except salt and pepper in either a blender or food processor until smooth.

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

(4) Serve: Serve on soup, pizza, as a dip for bread, or in any recipe that calls for basil pesto.

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