6-Ingredient Teriyaki Chicken (Low FODMAP)

15 Minutes prep • 30 minutes - 4 Hours marinate • 20 minutes Cook • Low FODMAP • Gluten-free • Lactose-free • Serves 4 • Ok to make ahead: Steps 1-2

Perfect tender chicken breasts are a great complement to just about any salad you put on your plate. But how do you get that great teriyaki taste in a simple way without a lot of FODMAPs? This recipe will deliver just that—using only six ingredients and 30 minutes of marinating time. If you have a little more time, you can marinate the chicken for up to 4 hours before cooking to get even more flavor. Watching the temperature and taking the chicken off the grill as soon as it hits 165 degrees F is the way to get the perfect chicken every time.

Ingredients

4 boneless, skinless chicken breasts (ideally all similar size)

1/4 cup gluten-free low-sodium soy sauce

2 tablespoons maple syrup

2 tablespoons rice vinegar

1 tablespoon fresh ginger, grated

2 tablespoons toasted sesame oil

Directions

(1) Make the marinade: In a small bowl, whisk together the gluten-free soy sauce, maple syrup, rice vinegar, grated ginger, and toasted sesame oil.

(2) Marinate the chicken: Place the chicken breasts in a shallow dish or a resealable plastic bag and pour the marinade over them. Make sure the chicken is evenly coated. Marinate in the refrigerator for at least 30 minutes, or up to 4 hours for more flavor.

(3a) Grill the chicken: If using a grill, preheat the grill to medium-high heat. Remove the chicken breasts from the marinade and discard the marinade. Place the chicken breasts on the preheated grill and cook for about 6-8 minutes per side, or until the chicken is cooked through. The internal temperature of the chicken should just reach 165° F.

(3b) Smoke the chicken: If using a smoker, remove the chicken breasts from the marinade and discard the marinade. Place the chicken directly on the smoker grate and cook for about 15 minutes. Flip the chicken and cook another 10 - 15 minutes or until the internal temperature just reaches 165° F.

(4) Finish: Remove the chicken from the grill and let it rest for a few minutes before slicing and serving.

Eat and enjoy every bite because you can!

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

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

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

More Deliciously Low FODMAP™ main course recipes

Super Breakfast Shake (Low FODMAP)

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

I’m not a huge fan of blending food before eating it because the whole food makes us work a little harder to digest it which slows down the rate at which our body accesses ingredients that might raise our blood sugar for example. Even so, it’s a great way to add protein, fiber, vitamins, and minerals to your diet and some of you just really enjoy a blended shake! So I created a recipe that would be low in FODMAPs and full of delicious ingredients to nourish your body without adding FODMAP triggers to the start of your day.

Ingredients

3/4 - 1 cup unsweetened macadamia nut milk, almond milk, coconut milk, coconut yogurt, or other low fodmap milk or lactose-free yogurt

1 scoop Low FODMAP protein powder (I like Naked Pea protein - see notes below)

OR 2 tablespoons hemp seeds (for protein)

1 teaspoon (or more) coconut oil to add fat for satiation and slow the absorption of the sugar

1/2 cup of fruit such as pineapple, banana (not overripe), strawberries, blueberries, raspberries (frozen or fresh) or some combination of fruits

1/2 - 1 cup leafy greens such as spinach (optional for added vitamins/minerals, organic if possible)

Pinch microgreens (optional for added plant variety and flavor - I like arugula, kale, or radish greens)

1/4 - 1 scoop Resistant Starch Fiber (optional—let me know if you’re interested in ordering this amazing fiber supplement at a discount)

OR 1 tablespoon chia seeds (optional for added fiber)

1 tablespoon unsweetened shredded coconut (optional for added flavor)

1 tablespoon almond butter or peanut butter (optional for added protein and fat)

Directions

(1) Prepare: Chop any large fruit, such as pineapple, into smaller chunks. Wash your leafy greens.

(2) Blend: Put all ingredients except the leafy greens in your blender and blend until smooth. Add more “milk,” water, or a bit more unfrozen fruit if it’s too thick, and blend until combined. 

(3) Add the optional greens: Add the greens and blend until combined.

(4) Serve: Pour into a tall glass or mason jar (for a great “to-go” container) and enjoy a delicious, protein, fiber, and vitamin-rich shake.

Regarding Pea Protein 

Pea protein is isolated from ground yellow peas. It is naturally rich in quality protein, as well as iron. One serving will typically give you 15 grams of protein, which is close to the recommended amount of protein per meal, for most individuals. Many with IBS are concerned about pea protein because peas can be high FODMAP, but Monash University shows one serving of pea protein to be low FODMAP!

Here are some pea proteins that I would recommend: 

Naked Pea Protein Powder (unsweetened)

Naked Seed Protein Powder (unsweetened)

If you really don’t like the taste of the unsweetened pea protein, you can add a tablespoon of maple syrup, or use a protein that has some sweetness such as:

HUM Pea Protein Powder (Vanilla - sweetened with Stevia)

Drink and enjoy every sip 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™ breakfast recipes

Basil Caraway Cottage Cheese Dip (Low FODMAP)

15 Minutes prep • 1 hour chill • Low FODMAP • Gluten-free • Vegetarian • Serves 4 or more • Ok to make ahead: Steps 1-2

This combination of fresh herbs, nutty caraway, and silky smooth blended cottage cheese is remarkably delicious! It’s full of protein and lots of flavor and it will be a welcome change to the standard dip on your appetizer tray. It’s perfect with veggies, crostini, or even crispy chips. If you love it as much as I do, use it as a sandwich spread! For a little added color, serve the dip in a split bell pepper or fill small split bell peppers and make bite-size “boats” of deliciousness.

This is an exclusive recipe just for recipe club members.

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

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

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

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

More Deliciously Low FODMAP™ appetizer recipes

Cream of Broccoli Soup with Braised Chicken and Vegetables (Low FODMAP)

10 Minutes prep • 60 Minutes cook • Low FODMAP • Gluten-free • Serves 4 • Ok to make ahead: Steps 1-8

This delicious one-pan soup has a wonderfully creamy broccoli base with big chunks of chicken and lots of fresh vegetables. It’s so full of yummy ingredients, it’s hard to say if it’s soup or stew. The rich flavor is complemented and enhanced by the addition of butter and lemon juice to the finish. It’s easy to make and easy to clean up so it’s a perfect weeknight, or any night, meal. It’s definitely a soup the whole family will love (and a great way to sneak a few extra vegetables into your meal).

Ingredients

2 tablespoons olive oil

2 bone-in, skin-on chicken breasts

1 teaspoon Kosher salt and 1/2 teaspoon black pepper

2 small leeks, green part only, cleaned and chopped

1 cup broccoli florets

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

1 tablespoon rosemary, leaves stripped and finely chopped (or substitute 1 teaspoon dry rosemary)

2 bay leaves (leave whole)

Parmesan Rind (optional but adds excellent flavor)

1/3 cup heavy cream

1 tablespoon lemon juice

2 tablespoons salted butter

1 small zucchini, chopped

1 small summer squash, chopped

1-2 cups baby spinach, long stems removed, roughly chopped

1/2 cup gruyere or Parmesan cheese, grated, for serving

Directions

(1) Prepare: Preheat oven to 350 degrees F. Chop the vegetables. If chicken breasts are very large (most seem to be these days!) cut them in half before braising. You can cut right through the bone with a strong chef’s knife. Sprinkle lightly with salt and pepper.

(2) Braise the chicken: Heat a heavy soup pot or Dutch Oven over medium-high heat. Add the oil and when it’s hot, put the chicken, skin side down, in the pan. Season with pepper and salt. Cook, turning once, and cook until browned on both sides, 6 to 8 minutes total. Remove the chicken to a plate and set aside.

(3) Cook the vegetables: Add 1 additional tablespoon of olive oil to the pot. Then add the leek greens and the broccoli to the pot and cook for about 3 minutes.

(4) Add the chicken and broth: Nestle the chicken breasts among the vegetables, skin side up. Add the chicken broth, then add and submerge the rosemary, bay leaves, and parmesan rind.

(5) Bake: Put the pan in the oven and cook, uncovered, for about 30 minutes for bone-in white meat (40 minutes if you’ve used bone-in dark meat instead) until the meat is just cooked (use an instant-read thermometer to confirm white meat is 165 degrees F or dark meat is 175-180 degrees F). If you don’t have an instant-read thermometer then cut into the chicken and make sure the juices run clear rather than pink.

(6) Shred chicken: Once just cooked through, remove the chicken from the pan to a cutting board. Shred the chicken with two forks, discarding the bones and the skin.

(7) Blend the soup: Remove the bay leaves and Parmesan rind. Stir in the cream, lemon juice, and butter. Using an immersion blender (or put the soup in your blender or food processor), blend or pulse until the base is creamy and smooth. Only about 1 minute.

(8) Finish: Return the shredded chicken to the pan. Add the zucchini, summer squash, and spinach and put the soup back in the oven for 10 minutes to heat and allow the vegetables to cook slightly. (You can also do the final heat on the stove if you prefer.)

(9) Plate and Serve: Ladle generous servings into bowls. Top each bowl with a sprinkling of aged gruyere or Parmesan 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. 

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

Why Eating Fermented Foods Benefits You and Your Gut - And How to Eat More

If someone told you there was a natural, inexpensive, non-prescription way to boost your mood, modulate your weight, and avoid getting sick, I bet you’d be quite interested! Well, I’m here to tell you there is! And all you have to do is get a bit of fermented food in your diet each day. Wondering how to pack a peck of pickled peppers into your diet? In this post, I have put together a list of the most common fermented foods and their benefits, including the low FODMAP serving of each.

Eating Fermented Foods:

• Boosts your mood and helps you concentrate

  Adding fermented foods to your diet increases the number of beneficial bacteria in your gut. Some of those beneficial bacterial convert to hormones such as Serotonin (the happy hormone) which helps boost your mood. A healthy gut full of beneficial bacteria contributes to and supports your mental health and cognitive function – think improved memory and concentration!

• Boosts your immunity

  Eating fermented foods can increase your antibodies which protect you against invading pathogens naturally improving your immunity.

• Helps control your weight

  Eating fermented foods can help regulate your hunger hormones, which in turn can help to control your weight. Adding fermented foods to your diet may also help reduce sugar and carbohydrate cravings too!

• Makes food easier to digest

  Adding fermented foods to your diet can make the nutrients more bio-available and more digestible so your gut doesn’t have to work so hard to get the most out of what you eat.

• Reduces inflammation in your body

  Adding fermented foods to your diet can help reduce systemic inflammation. Reducing inflammation can help with chronic diseases such as arthritis and cardiovascular disease. It can also help offset inflammatory lifestyle factors such as poor diet, excess caffeine, overconsumption of sugar, certain medications, etc.

Some common fermented foods—and Low FODMAP servings

Yogurt (lactose-free) - Low FODMAP Serving Size: 6 ounces
Yogurt is one of the most popular and common fermented products available today. Be sure to choose organic whenever possible. Also look for natural, and probiotic-rich yogurt for maximum health benefits. And of course, steer clear of the highly sugared yogurt parfaits. Plain lactose-free yogurt with some nuts, homemade granola, or fruit on it is ideal. Vegans (or those who don’t tolerate the whey in milk) can try coconut yogurt made with organic coconut milk fermented with probiotic starter.

Kombucha - Low FODMAP Serving Size: 6 ounces
A very popular fermented tea drink that uses a colony of yeast and bacteria known as a SCOBY (Symbiotic Culture of Bacteria and Yeast). It might not sound very good, but tastes delicious! It can be flavored with different fruits and spices to create a mildly fizzy, gut-loving, highly beneficial, delicious drink. Look for one that doesn’t have added sugar (it will always be fermented with fruit or something that has sugar anyway). My favorite is GT’s Marine Greens which is fermented with Kiwi juice and tea. As it contains some a small amount of caffeine even after fermenting, it’s important to adjust the serving size to your tolerance and have it early in the day!

Kefir (lactose-free) - Low FODMAP Serving Size: 8 ounces (or 1 Tablespoon of traditional Kefir with Lactose)
Milk kefir is a tart, drinkable, natural yogurt. It contains many beneficial probiotics and is high in Vitamin B12, calcium, and magnesium. It can easily be added to smoothies for a simple probiotic boost. Water kefir is just as beneficial and is ideal for vegans. It is made from grains and can be flavored in a similar way to Kombucha.

Apple Cider Vinegar - Low FODMAP Serving Size: 2 Tablespoons

Apple Cider Vinegar (ACV) contains acetic acid which supports the function of probiotics and prebiotics in your gut. It is ideal as a blood sugar balancer and digestive aid. Mix it into salad dressings, soups, and sauces, or add a teaspoon to a glass of warm water before meals to help with digestion. ACV contains important digestive enzymes. Taken before bed, it can have a positive effect on morning fasting blood sugars.

Here’s an article I wrote about taking ACV as a supplement while on a low FODMAP diet. 

Sourdough Bread - Low FODMAP Serving Size: 1 Slice (.92 ounces)
The long fermentation process involved in making sourdough bread helps to make nutrients found in the grains, more available for absorption and reduces the antinutrient content that may make digestion difficult. Those with gluten sensitivity, who might usually experience bloating and indigestion when eating regular bread, may have little or no digestive symptoms when eating real sourdough bread. To identify “real” sourdough bread, it must not include commercial yeast or vinegar in the list of ingredients. These are used to create bread that tastes like sourdough but is not actually fermented. If you go to your local bakery, where you’ll find the absolute best sourdough bread, you can ask to confirm it is made in the traditional way with a long period of fermentation.

Miso - Low FODMAP Serving Size: 1 Tablespoon
Miso is a soybean paste that is made from brown rice or barley fermented with a type of fungus called Koji. Traditionally used in Asian recipes, as a base for soup, it’s a great flavor enhancer and probiotic food booster. Try adding it to salad dressings along with apple cider vinegar and to soups and stews. There are multiple varieties (all good!) and you can buy them in most grocery stores. You can also make it yourself (if you don’t mind waiting at least 12 months for it to mature!)

Sauerkraut - Low FODMAP Serving Size: 1 Tablespoon
Traditionally made from white cabbage, it can also be made with red cabbage, fennel, and other vegetables. Sauerkraut is rich in fiber, B vitamins, Vitamin K, and Vitamin C. It’s also an excellent source of trace minerals which are important for blood clotting and healthy bones. Simply add a spoonful of sauerkraut to your salads or soups 3-4 times per week for optimum health benefits.

Sauerkraut is extremely cheap and easy to make. Want to make your own? Here’s an excellent how-to article from which much of this content was derived.

Kimchi - Low FODMAP Serving Size: 1/4 cup (1.66 ounces)
Kimchi is a Korean delicacy dating all the way back to the 7th century. It is a spicy version of sauerkraut that is typically made with Chinese leaves, garlic, ginger, and chilies (so read the ingredients before diving in and look for one without the garlic.) These add potent anti-inflammatory properties as well as antioxidants to the probiotic benefits. It can be added to your next stir-fry or soup for a strong flavor boost.

Tempeh (plain) - Low FODMAP Serving Size: 1 Slice (3.5 ounces)
Tempeh is made from whole fermented soybeans, to create a very dense, cake-like product that contains more probiotics and health benefits than the more well-known soybean-based food, Tofu. It is more textured than tofu, chewier, and much higher in protein. It can be used as a meat substitute. It’s sometimes hard to find plain tempeh so watch for FODMAP ingredients used to flavor the tempeh.

Tofu (firm/drained) - Low FODMAP Serving Size: 1 Cup
Tofu is also made from fermented soybeans and it can easily absorb flavors which makes it very versatile in recipes. It is a great source of protein important for the growth and repair of tissues. It also contains Phyto-estrogen compounds – important for hormone balancing (particularly in menopause). If possible, always choose non-GMO sourced tofu, not the highly processed soy protein isolate you often find in the grocery store. And, for low FODMAP, always use firm tofu (not the silken variety).

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

More Deliciously Low FODMAP™ tips and tools

Chicken With Mushroom Brie Cream (Low FODMAP)

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

This delicious chicken is quick to make, super creamy, and delicious over my Buttery Mashed Yukon Gold Potatoes. The herbs, mushrooms, and creamy sauce blend wonderfully together so each bite is loaded with flavor and delicious caramelized mushrooms. You can balance the richness of this sauce by serving it alongside a beautiful green salad for a perfect rainbow on your plate. Here are some salad ideas for you. This meal is so good it may just become one of your weekly staples.

This is an exclusive recipe just for recipe club members.

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

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

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

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

More Deliciously Low FODMAP™ main course recipes

Sausage and Mushroom Eggplant Pizza (Low FODMAP)

20 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Serves 2-3

Want all the taste of classic pizza without the gluten or carbs? These plant-forward eggplant pizzas are the perfectly delicious answer! I made them with sausage, mushrooms, and tomato sauce, but you could make them with any pizza topping you like. I added spinach and fresh basil for some more veggie variety and the combination was wonderful. Using extra-flavorful cheese added a delicious depth to the other flavors. The kitchen will smell wonderfully like pizza when you make this recipe and the end result will not disappoint.

Ingredients

1 eggplant cut into 1/4 inch slices

5 tablespoons garlic-infused olive oil, divided

1 pound plain ground pork (organic grass-fed if possible)

2 teaspoons Italian seasoning (or equal amounts: thyme, rosemary, basil, marjoram, and oregano)

1 teaspoon fennel seeds, lightly crushed

Pinch red pepper flakes (optional)

2 green onions (green part only), chopped

2 cups oyster mushrooms, chopped

1 teaspoon dry thyme

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

6 ounces low FODMAP tomato sauce

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

1/2 cup parmesan cheese, grated

1/2 teaspoon Kosher salt

1/4 teaspoon black pepper

1/4 teaspoon red pepper flakes

Fresh basil, chopped (for serving)

Directions

(1) Prepare: Preheat the oven to 400 degrees F. Grate the cheese. Line a cookie sheet with parchment paper. Chop the mushrooms and green onion greens.

(2) Prepare the eggplant: Slice the eggplant into 1/4-inch slices and toss out the two ends. Lay the eggplant slices on the prepared baking sheet and brush both sides of each slice with olive oil (using about 2 1/2 tablespoons altogether). Sprinkle lightly with salt and pepper.

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

(4) Cook the sausage: Meanwhile, heat the remaining 1 tablespoon of olive oil in a medium-size skillet over medium-high heat. When the oil shimmers, add the Italian seasoning and let it sizzle for about 30 seconds. Next, add the ground pork and use a spatula to break it into small pieces and combine it with the Italian seasoning. Season with 1/2 teaspoon salt, 1/4 teaspoon black pepper, and a few grinds of red pepper flakes. Cook for about 5 minutes until the meat is cooked through. Remove from the pan and set aside.

(5) Cook the veggies: In the same pan, add another 1 1/2 tablespoons of olive oil, when it’s hot, add the green onion greens, chopped mushrooms, and dry thyme. Cook for 4 - 5 minutes. Taste and season with salt and pepper. Cook for another 2-3 minutes. Add the spinach then stir, and continue to cook until the spinach is wilted and cooked through. Add the sausage back to the pan and stir and cook for about 2 minutes until the meat is heated through.

(6) Layer the toppings: Once the eggplant slices are pre-cooked, remove them from the oven and divide the tomato sauce evenly over all the slices. Use the back of a spoon to spread the sauce over each slice. Once the sausage and veggies are cooked, remove from the heat and divide equally across all the eggplant slices. Sprinkle on the gruyere cheese and then the parmesan cheese. Sprinkle lightly with black pepper.

(7) Bake: Put the whole tray back in the oven and bake for another 8 - 10 minutes until the eggplant is cooked through and the cheese is melted and starting to crisp.

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

Eat and enjoy every bite because you can!

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

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

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

More Deliciously Low FODMAP™ main course recipes

Three Cheese and Spinach Frittata (Low FODMAP)

15 Minutes prep • 45 Minutes cook • Low FODMAP • Gluten-free • Vegetarian • Serves 4 - 6 • Ok to make ahead: Steps 1-3

This delicious dish is reminiscent of Greek Spanakopita but it’s much simpler to make and it’s a great way to get more spinach in your diet (very high in lots of great nutrients!) Not a classic frittata (has fewer eggs), spinach, feta, parmesan, and creamy cottage cheese come together to make a perfect savory breakfast, vegetarian main course, or hearty side. Thanks to three eggs and three different cheeses, this recipe has plenty of protein and flavor. You can serve it alongside a separate main course or pair it with one of my green salads. Leftovers are great cold, at room temperature, or you can heat them up nicely in the oven or microwave. Get ready for a new regular on your weekly menu or a new guest at your next brunch.

Ingredients

10-ounce package frozen spinach, thawed and drained

3 eggs, lightly beaten

2 cups lactose-free cottage cheese

1/2 cup crumbled feta cheese

1/4 cup butter, melted

1 tablespoon green onions (green part only)

1/2 cup fresh grated parmesan cheese

1/4 teaspoons ground red pepper flakes (and here’s a nifty red pepper flake grinder!)

1/4 teaspoon black pepper or to taste

Directions

(1) Prepare: Preheat the oven to 350 degrees F. Grease 1 1/2 quart casserole dish. Grate the parmesan cheese. Remove the spinach from the package and put it on a plate. Thaw at room temperature or in the microwave in 30-second increments. Once the spinach is thawed, break it into pieces and squeeze the liquid out of the spinach.

(2) Mix the ingredients: In a mixing bowl combine the eggs, cottage cheese, drained spinach, feta cheese, melted butter, and green onions. Stir well to combine.

(3) Bake: Put the mixture into the prepared dish and put in the oven. Bake for 25 minutes. Sprinkle with the parmesan cheese. Bake for another 10 - 15 minutes until the top starts to brown around the edges and the center is set.

(5) Plate and serve: Serve warm with chopped green onions, red pepper flakes, or a few grinds of black pepper. Or, let cool, and serve at room temperature or even cold. It’s all good!

Eat and enjoy every bite because you can!

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

More Deliciously Low FODMAP™ vegetarian recipes

Provençal Olive Tapenade (Low FODMAP)

10 Minutes prep • Low FODMAP • Gluten-Free • Lactose-free • Vegetarian • Vegan • Makes 1.5 cups • Ok to make ahead: Steps 1-2

Ok all you olive lovers (Natalie I’m looking at you!), this one is for you! Originally created in Provence, France, I like to think of tapenade as the caviar of olives. Super quick to make and packed full of wonderful olive flavor, this olive topping or dip will be a great addition to your appetizer menu or charcuterie board. It is the perfect contrast when served with creamy dips, such as my Creamy Lemon Basil “Hummus” or Basil Caraway Cottage Cheese dip (recipe coming soon!). Love it too much to eat it only as an appetizer? Spread it on sandwiches, add it to your egg salad, top your grilled chicken, eat it with a spoon, be creative!

Ingredients

1 cup Castelvetrano olives (pitted), or other green olives you prefer, drained

1/2 cup Kalamata or Nicoise olives (pitted), drained

3 tablespoons Greek Garlic Fusion Olive Oil or any garlic-infused olive oil you like

1 tablespoon Meyer lemon-infused olive oil or other good flavored extra virgin olive oil

1 tablespoon capers, drained

1 tablespoon fresh-squeezed lemon juice

1/3 cup flat leaf parsley (or use regular parsley or basil), roughly chopped and large stems removed

Red pepper flakes (optional) for serving

Directions

(1) Prepare: Wash and roughly chop the parsley. Pit the olives if they are not already pitted.

(2) Make Tapenade: Put all ingredients (except red pepper flakes if using) into the bowl of your food processor. Pulse about 10 times then scrape down the sides of the bowl and pulse once or twice more.

(3) Plate and serve: Serve alongside cut veggies, gluten-free crackers, or my seed crackers. Also makes a great topper for sandwiches, deviled eggs, and even grilled chicken!

Optional Add-Ins: 3 - 4 sun-dried tomatoes, 1 teaspoon lemon zest, 1 tablespoon toasted pine nuts, 1/2 teaspoon Smoke N Sanity Essence of Garlic Salt (Use code IBSGC15 for 15% discount), 1 tablespoon pimentos, or other any other type of olives 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™ appetizer recipes

Walnut Gorgonzola Salad (Low FODMAP)

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

This is a wonderful salad that is a nice change from the standard fare. The combination of the walnuts and the walnut oil gives the salad a rich and delicious flavor that is balanced by the sweet balsamic vinegar and the tangy gorgonzola. I used a combination of spinach, arugula, and romaine (for some crunch), but you could use spring mix or whatever you like. Enjoy this salad as a vegetarian main course or as a perfect side for grilled meat (steak in particular!)

Ingredients: Salad

4 cups mixed salad greens (spring mix or a combination of what you have on hand)

1 green onion (green part only) finely chopped

3/4 cup coarsely chopped walnuts

4 ounces of gorgonzola crumbles

1 medium stalk of celery, sliced (optional)

Ingredients: Walnut Vinaigrette

1/4 cup roasted walnut oil

2 tablespoons balsamic vinegar

1 tablespoon olive oil

1 teaspoon Dijon mustard

1/2 teaspoon Kosher salt

1/4 teaspoon black pepper

Directions

(1) Prepare: Wash and spin dry the lettuce. Chop the green onion greens, the celery (if using), and the walnuts.

(2) Make the dressing: Put all dressing ingredients in a small jar or bowl and shake or whisk to combine.

(3) Make the salad: Layer the salad greens in the bowl and then add the rest of the salad ingredients.

Make-ahead note: At this point, you may put the whole salad bowl in the refrigerator for an hour or two until you’re ready to serve.

(4) Add the dressing: Drizzle with about half the dressing. Toss and taste. Add more dressing if you like.

(5) Finish: Sprinkle lightly with about 1/4 teaspoon Kosher salt and a few grinds of black pepper.

(6) Plate and serve: Serve on its own or as a delicious side for grilled beef, chicken, or pork.

Eat and enjoy every bite because you can!

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

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

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

More Deliciously Low FODMAP™ salad recipes

Ginger Sesame Chicken and Sweet Peppers (low FODMAP)

15 Minutes prep • 4 Hours Marinate • 10 Minutes cook • Low FODMAP • Gluten-free • Serves 4 • Ok to make ahead: Step 1

Simple to make for two or for a crowd, this chicken and sweet peppers is an easy and delicious weeknight staple. Peanut butter is the “secret” ingredient in the marinade that makes this chicken extra special. You can set the chicken to marinate in the morning and save even more time when you’re ready to cook dinner. Served with steamed rice, my Perfect Coconut Rice, or on its own for the low starch version, it’s a one-pan/one-bowl dinner, and leftovers make a terrific lunch the next day. Toss in some water chestnuts or other quick-cooking veggies you have on hand for even more variety if you like.

Ingredients: Chicken

1 ½ pounds chicken breasts, thin cut, or sliced horizontally

1 bell pepper, seeded and sliced (use two or three different colors for variety)

3 tablespoons garlic-infused olive oil, divided

Ingredients: Marinade

1/4 cup soy sauce (gluten-free)

2 tablespoons garlic-infused olive oil

2 tablespoons toasted sesame oil

3 inch piece of fresh ginger peeled and grated

Pinch red pepper flakes (optional)

1/4 cup natural creamy peanut butter

3 scallions (green part only) – thinly sliced (plus more for serving)

2 tablespoons sesame seeds, toasted (optional for serving)

Directions

(1) Prepare: Combine all marinade ingredients in a medium bowl and whisk to combine. Slice chicken horizontally unless it’s already thin cut, and add to the bowl with the marinade. Stir to coat. Cover and refrigerate for about 4 hours (more or less is ok). Make steamed brown or white rice per package instructions or, make my Perfect Coconut Rice, if you are planning to serve the chicken over rice.

(2) Cook the chicken: Place a large frying pan over medium-high heat. Add 1-2 tablespoons of garlic-infused olive oil to the pan and heat for a minute until the oil is quite hot. Add as much chicken as you can in one layer and flatten out the slices as much as possible so it cooks quickly. Use a pair of tongs to flip each chicken breast over to cook on the reverse side. It should only take about 2-3 minutes to cook the chicken through. When it’s cooked through remove from the pan and set aside. Continue in one or two more small batches to cook all the chicken in the same way. Remove, and set aside on a plate.

(3) Cook the vegetables: When the chicken is cooked, add another tablespoon of garlic-infused olive oil to the pan and heat. When hot, add the scallion greens, and sliced bell peppers to the pan (and other quick-cooking veggies such as water chestnuts, sliced zucchini, sliced summer squash, finely-chopped oyster mushrooms, etc). Cook for about 3 minutes until the peppers are hot but still brightly colored.

(4) Finish: Meanwhile, slice the cooked chicken into strips or bite-size pieces. Add the chicken back into the pan with the vegetables and stir to combine, and reheat the chicken if it has cooled.

(5) Plate and Serve: Serve in bowls with steamed rice (optional) and with toasted sesame seeds and a few more green onion greens sprinkled on top.

Eat and enjoy every bite because you can!

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

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

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

More Deliciously Low FODMAP™ main course recipes

Creamy Lemon Basil “Hummus” (Low FODMAP)

25 Minutes prep • Low FODMAP • Gluten-free • Vegetarian • Makes 2 cups • Serving size 1/2 cup • Ok to make ahead: Steps 1-3

This dip is a great way to expand your low FODMAP food variety (keep the serving size in mind of course). Made with fresh basil, almonds, and macadamia nuts this delicious dip is similar to hummus but with a whole different flavor profile! It pairs perfectly with veggies, my seed crackers, or chips for dipping and it’s loaded with protein and flavor. It also makes an excellent sandwich spread paired with your favorite sandwich fixings. It makes a great vegan addition to the classic cheese and meat charcuterie board so there’s truly something for everyone.

This is an exclusive recipe just for recipe club members.

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

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

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

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

More Deliciously Low FODMAP™ appetizer recipes

Coconut Crunch Chicken Tenders (Low FODMAP)

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

Crispy, crunchy, and with enough coconut to add a delightful flavor, these chicken tenders are a great change of pace from the standard fare. And, made with pork panko, they are extremely low-carb so you can enjoy them gluten-free and starch-free! This recipe would be great with shrimp too so feel free to change it up! I baked these and they were delicious, but if you prefer, you can fry them in avocado oil for an even crispier finish.

Ingredients: Chicken

1 cup gluten-free Panko (or use Pork Panko for a very low-carb version)

3/4 cup shredded unsweetened coconut

1 teaspoon paprika

1/2 teaspoon Smoke N Sanity Essence of Garlic Salt (Use code IBSGC15 for 15% discount)

1/2 teaspoon Smoke N Sanity Essence of Onion Salt (Use code IBSGC15 for 15% discount)

1/2 teaspoon black pepper

2 tablespoons sesame seeds

2 eggs, beaten

1 tablespoon low FODMAP hot sauce or gluten-free soy sauce (use preferred taste)

1 pound boneless chicken tenders

Extra virgin olive oil spray, (or 1 tablespoon of olive oil for brushing)

Lime wedges, for serving

Dipping Sauce

1/2 cup mayonnaise

1/4 cup Smoke N Sanity low FODMAP ketchup (Use code IBSGC15 for 15% discount)

2 tablespoons gluten-free soy sauce

1 tablespoon hot sauce (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: Preheat the oven to 425 degrees F. Line a rimmed baking sheet with parchment paper. Make the sauce by combining all ingredients in a bowl or jar and whisk or shake to combine. Set aside in the refrigerator until ready to serve.

(3) Prepare the panko mixture: In a shallow bowl, combine the coconut, panko, paprika, Smoke N Sanity Essence of Onion Salt, Smoke N Sanity Essence of Garlic Salt, 1/4 teaspoon black pepper, and the sesame seeds. Stir until well combined.

(4) Dredge the chicken: Beat the eggs in a bowl and add the hot sauce or gluten-free soy sauce. Add the chicken and toss well to coat. Dredge the chicken pieces one at a time through the crumbs, covering each piece on all sides. Place on the prepared baking sheet, leaving some space between each piece to ensure maximum crispness.

(5) Bake: Spray or drizzle the chicken tenders with olive oil. Bake 15-20 minutes, until crisp and cooked through.

(6) Plate and serve: Serve the chicken with lime wedges, and dipping sauce.

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™ appetizer recipes

Curried Tofu and Spinach Salad (Low FODMAP)

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

Esalen is an amazing place located on the Northern California Coast near Big Sur. Famous for their incredible retreats and workshops, they are also well known for their amazing food. This recipe for curried tofu was featured in their 2006 Esalen Cookbook by Charlie Cascio, and it’s so delicious, I had to share (with a few small modifications of my own of course). Firm tofu is crumbled, seasoned, and combined with crispy vegetables, crunchy seeds, and a delightful dressing. I added a bed of spinach dressed in a complementary dressing and the combination was fantastic. It’s quick to make and your gut will thank you for a meal as nourishing and flavorful as this.

Ingredients: Curried Tofu

1 pound extra-firm tofu, drained

1/2 cup sunflower seeds (roasted)

2 tablespoons freshly-squeezed lemon juice

1 teaspoon gluten-free, low-sodium soy sauce

2 tablespoons yellow curry powder

1 tablespoon cumin

1 1/2 teaspoons Kosher salt

2 teaspoons nutritional yeast

2 green onions (green part only) thinly sliced

1/2 cup grated carrots

1/2 cup finely diced celery

1/2 cup finely diced red bell pepper

1/2 cup finely chopped Kalamata olives (plus a few whole ones if you like)

1/2 cup minced flat-leaf parsley

1/4 teaspoon black pepper

Ingredients: Spinach Salad

2 cups baby spinach, washed and long stems removed

2 tablespoons white balsamic vinegar

2 tablespoons extra-virgin olive oil (plus extra for drizzling)

2 teaspoons gluten-free soy sauce

1/2 teaspoon curry powder

1/4 teaspoon black pepper

Directions

(1) Prepare the tofu: Remove the tofu from the package and set it on a plate with folded paper towels under it. Put another (heavy) plate on top and set the whole thing in the refrigerator. This will gradually press the extra water out of the tofu. Leave it there for a few minutes or a few hours, or overnight, depending on how much time you have.

(2) Roast the sunflower seeds: Meanwhile, put the sunflower seeds on a small rimmed baking sheet in a 375-degree F oven for 2-3 minutes until toasted and golden brown. Set aside.

(3) Crumble the tofu: You can cut the tofu into small cubes, or turn it into crumbles by breaking it up with your fingers, then using two knives or a pastry cutter to break it up into evenly-sized crumbles. Set aside.

(4) Make the dressing: In a small bowl, combine the lemon juice, soy sauce, curry powder, cumin, salt, and nutritional yeast.

(5) Assemble the salad: Add this to the crumbled tofu and toss well to combine. Add green onions, carrots, celery, peppers, olives, roasted sunflower seeds, and parsley. Toss together until well blended.

Make-ahead note: At this point, you may put the tofu in a covered container and keep it in the refrigerator for a few hours or overnight, until you’re ready to serve.

(5) Make the spinach salad: Combine dressing ingredients in a small jar and shake to blend. Toss the dressing with the spinach.

(6) Plate and serve: Serve on a bed of spinach salad. Sprinkle with toasted sunflower seeds and a bit of salt and pepper. If you like, drizzle with a bit more olive oil before serving.

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@ibsgamechangercom

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™ plant-forward recipes

Preacher Cookies (No-Bake, Low FODMAP)

15 Minutes prep • 30 Minutes chill • Low FODMAP • Gluten-free • Makes 24 • Ok to make ahead: Steps 1-5

Preacher cookies were so named because they could be quickly made when the Preacher stopped by for an unexpected visit. Maybe a little old-fashioned, they are a sweet and chewy cookie that can be whipped up in a jiffy. And, if it’s too hot to turn on the oven and you want to make a batch of cookies—these are a great choice! I made them with oats and coconut, but you could switch it up and make them with oats and peanut butter instead. Either way, they’re delicious.

This is an exclusive recipe just for recipe club members.

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

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

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

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

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

More Deliciously Low FODMAP™ dessert recipes

Three Cheese Stuffed Chicken Breasts (Low FODMAP)

20 Minutes prep • 40 Minutes cook • Low FODMAP • Gluten-free • Serves 4 • Ok to make ahead: Steps 1-5

This sheet pan chicken recipe is easy to make just for two or for a whole table full of people. Cutting into the chicken breast reveals the delicious filling with a combination of cheeses that is wonderful with the bacon. I served this chicken with Brussels sprouts roasted on the same pan with the chicken, but you can use potatoes if you prefer. You can stuff and wrap the chicken breasts ahead of time and cook them when you’re ready, so this can be a great make-ahead meal if you’re pressed for time.

Ingredients

4 boneless skinless chicken breasts

2 ounces lactose-free cream cheese, at room temperature

1/4 cup shredded cheddar cheese

1/4 cup shredded Havarti, Mozerella, or fontina cheese

1 teaspoon finely chopped parsley

1/4 teaspoon Smoke N Sanity Essence of Garlic Salt

1/4 teaspoon black pepper or to taste

8 slices bacon

1 pound small new potatoes, cut in half or quarters if they are large (or substitute Brussels sprouts for a lower carb version)

2 tablespoons olive oil

Chopped parsley (optional) 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 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: Preheat the oven to 400 degrees F. Line a rimmed baking sheet with parchment paper. Grate the cheeses. Chop the parsley.

(3) Make the filling: In a small bowl, combine the cream cheese with the other two cheeses, parsley, garlic salt, and pepper.

(4) Stuff the chicken breasts: Using a small sharp knife, cut a deep pocket in each chicken breast by slicing into the breast down the thicker long side of the meat. Spoon 1/4 of the cheese mixture into the pocket of each chicken breast. You may need to press it in a bit to get it to stay.

(5) Wrap the chicken breasts: If you didn’t salt the chicken ahead of time, sprinkle the surface lightly with salt, then wrap two bacon slices around each chicken breast. Lay them on the pan using the weight of the chicken to hold the ends of the bacon slices in place.

Make-ahead note: At this point, you may put the wrapped chicken breasts in the refrigerator for up to a few hours until you’re ready to cook them.

(6) Add the vegetables: Add the chopped potatoes or Brussels sprouts to one side of the pan. Drizzle with olive oil. Sprinkle with 1/2 teaspoon salt and 1/4 teaspoon pepper. (If using Brussels sprouts, add 2 tablespoons each of raisins and cranberries if you like.)

(5) Cook the chicken: Put the pan in the preheated oven and bake for about 40 minutes. You may want to toss the vegetables 1/2 way through cooking.

(6) Finish: Turn the oven to broil and, watching carefully, broil the chicken for about 3 minutes until the bacon is browned and crispy on top.

(5) Plate and serve: Serve warm with chopped parsley.

Eat and enjoy every bite because you can!

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

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

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

More Deliciously Low FODMAP™ main course recipes

Crispy Salmon Cakes (Low FODMAP)

15 Minutes prep • 10 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Makes 12 • Ok to make ahead: Steps 1-3

You may have had crab cakes, but have you had salmon cakes? You might think they’re even more delicious! Crispy on the outside and tender and flavorful on the inside, salmon cakes are easy to make with canned salmon so they’re a great dish you can make right out of your pantry. Serve them as an appetizer, or make them a little bigger and serve them as a main course with all the fixings like a burger. No matter how you shape them, just be sure you make enough because they’re so good, they’ll go fast!

Ingredients: Salmon Cakes

2 tablespoons avocado oil (or other high smoke point oil)

14 ounces canned salmon (or cooked salmon)

1/2 cup gluten-free panko crumbs (use Pork Panko for low-carb version)

2 large eggs, lightly beaten

1 tablespoon gluten-free, low-sodium, soy sauce

1 teaspoon Smoke N Sanity Essence of Garlic Salt

1 teaspoon chili powder

1/2 teaspoon black pepper

Chives or green onions (optional for serving)

1/4 teaspoon red pepper flakes (optional for serving)

Ingredients: Sauce

1/2 cup mayonnaise

1 teaspoon gluten-free, low-sodium soy sauce

Directions

(1) Prepare: Remove the salmon from the can, drain the juice off, and remove the salmon skin. Make the sauce: combine the mayonnaise and soy sauce and stir until smooth.

(2) Combine ingredients: In a medium-sized mixing bowl, combine the salmon, panko, eggs, soy sauce, garlic salt, chili powder, and black pepper. Use a fork to blend and break up the salmon. Stir until the mixture starts to thicken as the panko absorbs the liquid.

(3) Shape the cakes: Scoop a generous two tablespoons into your palm and shape into a small patty. Lay on a plate and shape the rest of the salmon mixture into patties. You should get about 12 salmon cakes out of the mixture.

Make-ahead note: At this point, you may put the salmon cakes in the refrigerator for up to a few hours until you’re ready to cook them.

(4) Cook: Heat a large skillet over medium-high heat. When the pan is warm, add the avocado oil. Heat until the oil shimmers, then add the salmon cakes leaving space between each cake to ensure they get nice and crispy. Fry for 3 - 5 minutes on each side until they are crispy and golden brown (I cooked them in two batches). Set aside on paper towels until all are cooked.

(5) Plate and serve: Serve warm with the mayo sauce and sprinkle with chives or green onions and red pepper flakes.

Eat and enjoy every bite because you can!

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

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

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

More Deliciously Low FODMAP™ appetizer recipes

Caprese Chicken (low FODMAP)

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

The Caprese style combines basil, tomato, and mozzarella cheese that, when blended together, amplify each other in a wonderful way. This recipe takes that blend up a few notches by adding our lemon basil pesto and bacon to deliver chicken that is truly special. The chicken gains a creamy quality and the flavors are rich and comforting.

Ingredients

1/4 cup gluten-free all-purpose flour (I used Bob’s Red Mill 1 to 1)

1/4 cup grated parmesan

1 tablespoon fresh rosemary, chopped

1 teaspoon freshly ground black pepper

4 boneless skinless chicken thighs (or chicken breasts if you prefer)

4 slices thick-cut bacon, chopped

3 tablespoons extra virgin olive oil

3/4 cup dry white wine, such as Pinot Grigio or Sauvignon Blanc

1/3 cup of our lemon basil pesto (or other low FODMAP pest)

6 ounces mozzarella cheese, sliced (one low FODMAP serving of Mozerella is 1.4 ounces)

1-2 heirloom, on the vine, or early girl tomatoes, sliced thickly

1/2 teaspoon Kosher salt

1/4 teaspoon black pepper to taste

1/2 cup fresh basil, chopped

Directions

(1) Prepare the chicken: For best flavor and texture, salt the chicken a day, or at least 4-6 hours before you plan to cook it. This allows the salt time to get into the meat so the flavor is carried throughout instead of just on the surface. I take the chicken out of the package, lay it in a dish that allows the chicken to be in one layer, and then salt it with Diamond Crystal Kosher salt, using about 1/2 teaspoon per piece of chicken and sprinkling the salt as evenly over the meat as possible. Cover the dish with plastic wrap and refrigerate until ready to use. If you miss this step, don’t worry.

(2) Make the pesto: See my lemon basil pesto recipe. This too can be done ahead of time and refrigerated.

(3) Preheat the oven to 425 degrees F.

(4) Dredge the chicken: Place the flour, parmesan, pepper, and chopped rosemary in a shallow bowl and make sure it is well-mixed. Dredge both sides of the chicken through the mixture, tossing to coat. Set aside on a plate until you’re ready to cook.
(5) Cook the bacon: In an oven-safe skillet large enough to hold the chicken in one layer. cook the bacon until crisp but not burned. Remove the bacon from the skillet and set it aside on paper towels to absorb excess grease.

(6) Cook the chicken: In the same skillet, add 2 tablespoons of olive oil to the bacon grease that’s in the pan and heat the oil over medium-high heat. When the oil is hot, add the chicken and cook until golden on both sides, about 3 minutes per side. Reduce the heat to medium-low and pour in the wine. Simmer for 5 minutes until the meat is cooked through and the sauce has reduced a bit, then remove from the heat.

(7) Finish: Spoon the pesto over each piece of chicken, then add a slice of mozzarella, and 1-2 tomato slices over the top of each piece of chicken. Drizzle everything with 1 tablespoon of olive oil and season with salt and pepper. Bake 8-10 minutes until the cheese is melted.

(8) Plate and serve: If serving family style, keep chicken in the baking dish and top each piece with bacon and fresh basil. Otherwise, plate and add the bacon and basil to the top of each piece before serving. Serve with one of my delicious salads and a half a cob of corn for a perfect meal.

Eat and enjoy every bite because you can!

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

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

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

More Deliciously Low FODMAP™ main course recipes

One Pan Thai Peanut Chicken and Veggies (Low FODMAP)

20 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-Free • Lactose-free • Serves 4

Finely chopped mushrooms and green onions serve as the foundation for this delicious Thai chicken and veggies so it doesn’t need added rice to be a perfect one-bowl meal. Celery and bell pepper, added near the end of the cooking time, add crunch, color, and nutrition to this dish. It’s an all-in-one bowl meal so it’s a snap to make and one-pan cooking means clean-up is easy too! If you’re lucky enough to have some leftovers, throw them in a frying pan with a little olive oil and a couple of eggs and stir-fry it into a perfect lunch. This recipe is very low carb so it’s gluten-free, keto-friendly, and Whole 30 compliant.

Ingredients

4- 5 boneless, skinless chicken breasts or thighs, sliced (if using breast meat reduce the cooking time)

2 tablespoons Smoke N Sanity Thai Marinade and Seasoning

1 tablespoon olive oil

2 tablespoons toasted sesame oil

2 green onions, green part only

1 1/2 cups oyster mushrooms, chopped

3/4 teaspoon Kosher salt

1/2 teaspoon black pepper

1/2 head broccoli (florets only) cut into bite-size pieces

1/2 red bell pepper, cut into slices

1 large stalk celery, chopped

1 tablespoon gluten-free, low-sodium soy sauce

1/4 teaspoon red pepper flakes

Juice of 1 lemon

2 tablespoons cilantro, chopped, optional, for serving

1/4 cup dry roasted peanuts, chopped, optional, for serving

Directions

(1) Prepare the chicken: Slice the chicken into bite-size strips. Put it in a medium bowl and add the olive oil and Smoke N Sanity Thai Marinade and Seasoning. Stir well to coat and let sit for about 20 minutes (in the refrigerator if it will be more than about 20 minutes).

(2) Prepare: Chop the green onion greens, mushrooms, and broccoli. Chop the cilantro and the peanuts.

(3) Cook the mushrooms and broccoli: In a large frying pan over medium-high heat, add the toasted sesame oil. When hot, add the chopped green onion greens, and mushrooms. Stir to coat with the oil. Sprinkle with salt and pepper. Spread evenly in the pan and let cook undisturbed for about 2 minutes. Stir, spread out into one layer again, and cook another two minutes. Add the broccoli, stir well, spread out, and cook another two minutes. Continue cooking in this way (stirring and spreading out into one layer) until the mushrooms start to turn golden brown and the broccoli is tender but still bright green (about 4 minutes). Remove from the pan and set aside on a plate.

(4) Cook the chicken: In the same pan, add the marinated chicken and spread it into one layer. Cook undisturbed for about 3 - 4 minutes, stir well, turning all chicken pieces over. Spread in one layer and cook undisturbed for another 3 - 4 minutes. Add the broccoli and mushroom mixture back to the pan. Stir well, spread into one layer, and cook for a minute or two. Add the bell peppers, celery, gluten-free soy sauce, and red pepper flakes. Cook, stirring frequently, for 1 - 2 minutes until the celery and bell pepper are just tender.

(5) Finish: Remove from the heat and stir in the lemon juice.

(6) Plate and serve: Serve hot in bowls topped with chopped peanuts and cilantro. If you’re lucky enough to have some leftovers, throw them in a frying pan with a little olive oil and a couple of eggs and stir-fry it into a perfect lunch!

Eat and enjoy every bite because you can!

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

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

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

More Deliciously Low FODMAP™ main course recipes

Asian Pork Meatballs and Sesame Mayo (Low FODMAP)

20 Minutes prep • 20 Minutes cook • Low FODMAP • Makes 12 - 24 • Gluten-free • Ok to make ahead: Steps 1-3

Super flavorful and a fun change of pace. You can serve these meatballs as a main course with one of my delicious salads or as a fun bite-size appetizer. The ginger and toasted sesame oil combine to bring out the Asian flavor in these delicious meatballs. The sauce is a great companion and super easy to make. Made with Pork Panko, these meatballs are gluten-free, very low in carbs, and perfect for a low FODMAP, Keto-friendly diet.

Ingredients

2 tablespoons peeled and minced ginger

1 tablespoon gluten-free low sodium soy sauce sauce

1 bunch green onions, green part only, chopped

1 teaspoon freshly ground black pepper

1/2 teaspoon Smoke N Sanity Essence of Garlic Salt (or Kosher salt)

1/2 cup pork panko (or other gluten-free panko)

1 pound grass-fed ground pork

Cilantro (optional) for serving

Ingredients: Sauce

1/2 cup mayonnaise

1- 2 teaspoons gluten-free low sodium soy sauce

1- 2 teaspoons toasted sesame oil

Directions

(1) Prepare: Preheat the oven to 425 degrees F. Line a rimmed baking sheet with parchment paper. Chop the green onion greens. Blend the sauce ingredients in a small bowl. Taste and add more soy sauce or sesame oil to taste. Set aside in the refrigerator until ready to serve.

(2) Blend the ingredients: In a large bowl, combine all the ingredients and use your hands to mix them all together evenly.

(3) Shape the meatballs: Roll the meat mixture into 12 balls (about 2 inches in diameter) and arrange with some space between them on the prepared baking sheet. (You can also make them much smaller and serve as a bite-size appetizer with toothpicks and dipping sauce if you prefer—just reduce the cooking time to about 12 minutes and check for doneness.)

Make-ahead note: At this point, you may keep the meatballs in the refrigerator until you’re ready to cook them.

(4) Bake: Bake until golden and cooked through about 15 minutes.

(5) Plate and serve: Remove from the pan to your serving dish. Pour some of the oil that is in the pan over the meatballs and scrape the crispy bits from the parchment and lay them on top of the meatballs (this part is delicious!) Serve warm with the sesame mayonnaise on the side.

(6) Leftovers (or make ahead): Leftover meatballs can be refrigerated or even frozen. They can be thawed (if frozen) and reheated in a 375-degree F oven until warmed through (about 20 minutes).

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™ appetizer recipes