Creamy Vanilla Tahini Oatmeal

15 Minutes • Gluten-free • Low FODMAP • Makes 1 serving. This oatmeal turns out creamy, fluffy, and naturally sweet. The tahini adds a smooth quality while contributing 2.6 grams of protein to this bowl of deliciousness. It’s going to become your favorite breakfast!

INGREDIENTS:

1/2 cup gluten-free rolled oats

1 tablespoon light tahini* (milder taste than dark tahini but ok to use either one)

Pinch of Kosher salt

1/2 teaspoon vanilla extract

1/2 cup lactose-free milk

1/2 cup water

TOPPING OPTIONS (choose 2 or cut back your serving size):

1 tablespoon maple syrup

Cinnamon to taste

1/8 cup blueberries

¼ cup strawberries

10 - 15 raspberries

½ small-medium banana (firm, not over-ripe)

5 almonds

5 - 10 pecans

5 - 10 walnut halves

Toasted sesame seeds

1 – 2 teaspoons unsweetened cocoa powder

DIRECTIONS:

Add all ingredients to a small saucepan, mix well and bring to a simmer.

Cook over a gentle heat until creamy, about 5-8 minutes, stirring frequently.

Transfer to a bowl and serve warm with your favorite toppings. If desired, add an extra splash of milk to the bowl, right before serving.

* Check the consistency of tahini before you buy it – it should be smooth and runny.

Original recipe inspired by Oatmeal Stories

Low FODMAP roasted lemon garlic butter salmon

45 Minutes • Gluten-free • Low FODMAP • Serves 4 • This is one of the best salmon recipes I’ve tried. The combination of the herbs, the butter, the fish and the potatoes is wonderful. It’s a sheet pan recipe so it’s simpler to clean up. You can cook the salmon in the oven or in your Traeger smoker. Either way, it will be delicious!

INGREDIENTS:

1 pound fingerling or baby creamer potatoes, halved

1/4 cup + 3 tablespoons garlic-infused olive oil

Kosher salt and black pepper

2 lemons, 1 halved and 1 sliced

4 (5-6 ounce) salmon fillets

1/4 cup chopped fresh oregano

1 teaspoon smoked paprika

1 pinch red pepper flakes

4 tablespoons salted butter, sliced into 6 pieces

1/2 cup fresh parsley, chopped

1/2 cup fresh basil, chopped

1/2 cup green olives, roughly chopped

2 tablespoons red wine vinegar

1 tablespoon gluten-free low sodium soy sauce

4 ounces feta cheese, broken into chunks

Baby arugula, for serving (optional)

DIRECTIONS:

Preheat oven or Traeger Smoker to 425° F and line a rimmed baking sheet with foil for cooking the salmon.

On a separate rimmed baking sheet, toss the potatoes with 1 tablespoon olive oil. Season with salt and black pepper. Arrange the lemon halves around the potatoes. Bake 35 - 40 minutes, or until tender. 

To make the marinade: In a shallow bowl, combine 2 tablespoons garlic-infused olive oil, 2 tablespoons oregano, the smoked paprika, the red pepper flakes, and a pinch each of salt and pepper.

Lay the salmon fillets skin side down on the rimmed baking sheet lined with foil. Spoon and brush on the marinade. Add a pat of butter to the top of each filet. Arrange the lemon slices around the salmon.

Put in the oven with the potatoes or put this tray on your Traeger smoker preheated to High (425° F) and cook for 10 to 20 minutes, until the salmon reaches desired doneness.

To make the dressing: Combine the remaining 1/3 cup olive oil, the parsley, 2 tablespoons oregano, basil, olives, vinegar, and soy sauce.

To serve, divide the salmon (leave the skin on the foil as you serve), potatoes, and lemon slices between plates. Gently crumble the feta around the salmon, then spoon the dressing over everything. Add a handful of arugula (optional). Serve with a side salad such as our Simple Gem salad.

Original recipe inspired by Tieghan Gerard of Half Baked Harvest

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Low FODMAP sheet pan chicken and roasted broccoli

60 Minutes (mostly cooking time) • Gluten-free • Low FODMAP • Serves 4 - 6 • A flavorful and quick chicken dish to change things up for an easy weeknight meal and it’s also a great choice when you have company.

INGREDIENTS:

6 boneless chicken thighs and or breasts, skin on or off (choose similar sizes for even cooking)

1/3 cup plus 4 tablespoons garlic-infused olive oil

4 cups broccoli florets

1 cup fresh parsley, chopped

1/4 cup fresh oregano, chopped

kosher salt and black pepper

2 lemons, 1 halved, and 1 sliced

4 tablespoons salted butter, sliced into 6 pieces

1 cup fresh basil, chopped

1/2 cup green olives, roughly chopped (a great flavor you may serve on the side if you have varied tastes at your table)

2 tablespoons apple cider vinegar or white wine vinegar

1 tablespoon gluten-free low sodium soy sauce (optional)

1/2-1 teaspoon crushed red pepper flakes

4 ounces feta cheese broken into chunks

DIRECTIONS:

Preheat the oven to 425 degrees F. 

On a rimmed baking sheet, combine the chicken, 2 tablespoons olive oil, 1/4 cup chopped parsley, 2 tablespoons chopped oregano, and a large pinch each of salt and pepper. Toss well to evenly coat the chicken. Arrange the lemons around the chicken. Add 1 slice of butter to each piece of chicken. Transfer to the oven and roast for 35-45 minutes, cooking until the chicken is cooked through and the lemons are charred. Keep an eye on the lemon slices to ensure they are not burning.

On a second rimmed baking sheet combine the broccoli, 2 tablespoons olive oil, and a large pinch each of salt and pepper. Toss to combine and add the tray to the oven with the chicken. Roasting time should be the same but keep an eye on the broccoli and make sure it’s not getting overly charred.

To make the dressing. Combine the remaining 1/3 cup olive oil, 3/4 cup parsley, 2 tablespoons oregano, the basil, olives, vinegar, and soy sauce, if using.

Remove the charred lemon slices from the baking sheet. Finely chop the lemon slices...rind and all, discarding any of the seeds. Add half of the chopped lemon to the dressing and season with crushed red pepper and salt. Taste adding more of the lemon as desired.

Serve each piece of chicken with broccoli and dressing spooned over the top and a sprinkling of the crumbled feta cheese.

PRO TIP:

You can use chicken thighs or breasts, bone-in or out. Just be sure to adjust the cooking time accordingly. The bone-in chicken will need 10-15 minutes additional cooking time, depending on the size of the chicken. Using skin-on chicken helps maintain its moisture while cooking.

Original recipe inspired by Teighan Gerard of Half Baked Harvest.
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Low FODMAP breakfast crunch wrap

20 Minutes • Gluten-free • Low FODMAP • Serves 4 • This crispy, breakfast crunch wrap makes a delicious breakfast, brunch or even lunch! You can be creative with the ingredients you use or follow our recipe for a delicious combination of flavors and textures.

INGREDIENTS:

8 eggs

1 tablespoon butter (or olive oil)

1 – 2 tablespoons olive oil

8 slices low FODMAP bacon

1 cup extra sharp cheddar cheese – grated

4 large low FODMAP tortillas (I like brown rice)

Potatoes/sweet potatoes cooked - chopped

3-4 scallions (green part only) – chopped plus more for serving

For serving:

Sour cream (optional)

Chives or green onions (green part only) - chopped

Salt and pepper

DIRECTIONS:

This recipe calls for cooked potatoes so it’s a great one to use up leftover potatoes if you have them. If you want to cook them just for this purpose I recommend chopping them and tossing them in a roasting pan with some olive oil, salt, pepper, and dry rosemary. Roast in the oven at 400 degrees F for about 45 minutes until fork tender. Then proceed!

Cook bacon per package instructions on the stove, in the oven, or in the microwave until crisp. Crumble and set aside.

Heat butter (or olive oil) in a medium-size frying pan over medium heat. Add eggs and scramble until just cooked but not dry. Set aside.

Spread ¼ cup grated cheese evenly on each tortilla and microwave for 30 seconds or put in a warm oven to melt.

Lay the tortilla on a cutting board and cut it halfway up the middle from the bottom to the center.

Arrange your ingredients around the four quadrants of the tortilla with greens in the lower left, eggs in the upper left, bacon in the upper right, and potatoes in the lower right.

Fold the lower-left corner up from the bottom, then fold it over to the right and then make the final fold down so the finished wrap is in the shape of a triangle.

Heat 1 tablespoon of olive oil in your frying pan until the oil is hot and shimmering. Add your crunch wrap and cook until browned and crispy – about 2-3 minutes on each side. Add more olive oil and heat before adding the next crunch wrap as needed.

Serve with sour cream, chives, or green onions. You may also want to add our low FODMAP best fresh salsa.  

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One skillet low FODMAP Cuban chicken and rice

60 Minutes • Gluten-free • Low FODMAP • Serves 4-6 • This one-skillet meal brings out some new flavors for your palate that we think you’ll enjoy. The spice mix has a Cuban influence and the lime gives it a nice tang. Serve with a bit of avocado and lactose-free sour cream to bring all the flavors together.

INGREDIENTS:

2 tablespoons garlic-infused olive oil

4 green onions (green part only) - chopped

1 pound boneless skinless chicken breasts - cubed

1 red bell pepper - slivered

2 teaspoons dried oregano

1 teaspoon ground cumin

1/2 teaspoon cayenne pepper using more or less to taste

Kosher salt and black pepper

1/2 cup gluten-free spaghetti noodles (broken) or gluten-free orzo

1 cup long-grain rice

1/4 cup tomato paste

1/2 cup fresh cilantro or 1/3 cup fresh chives, chopped, plus more for serving

Zest and juice of 1 lime, plus more for serving

1-2 cups Gruyere or Swiss cheese - grated

Serve with seeded and chopped Jalapeno pepper, sliced avocado, lactose-free sour cream, a squeeze of fresh lime juice, additional cilantro, scallions, or chives.

DIRECTIONS:

Preheat the oven to 425 degrees F.

In a large oven-safe skillet, heat the olive oil over high heat. When the oil shimmers, add the green onions and cook for 2 minutes. Stir in the chicken, bell pepper, oregano, cumin, cayenne, and season with salt and pepper.

Cook another 5 minutes until the chicken is browned. Push the chicken and vegetables to one side of the skillet, add the pasta and rice, cook 1-2 minutes, until lightly toasted and golden.

Stir in the tomato paste and cook another minute. Add 2 cups of water and bring to a boil. Place the lid on the skillet and turn the heat down to the lowest setting possible. Allow the rice to cook for 15 minutes until most of the liquid has cooked into the rice, but not all of it.

Remove from the heat and stir in the cilantro, lime zest, and lime juice. Sprinkle the cheese over the chicken/rice. Transfer to the oven and bake 10 minutes, until the cheese is melted.

Serve topped as desired with chopped Jalapeno pepper, sliced avocado, lactose-free sour cream, a squeeze of fresh lime juice, additional cilantro, scallions, or chives.

Original recipe inspired by Tieghan Gerard of Half Baked Harvest

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30-minute low FODMAP Kung Pao chicken

30 Minutes • Gluten-free • Dairy-free • Low FODMAP • Serves 4 • Skip the takeout. This kung pao chicken has an authentic taste without any of the ingredients that trigger your IBS. It’s even better the next day so make enough for leftovers!

INGREDIENTS:

3 cups of cooked jasmine or other white rice

1 1/2 pounds boneless skinless chicken breasts, cubed

1 tablespoon arrowroot powder or cornstarch

1 tablespoon dry sherry

1 tablespoon gluten-free low sodium soy sauce

1 teaspoon garlic scape powder

INGREDIENTS SAUCE:

1/3 cup gluten-free low sodium soy sauce

1 tablespoon dry sherry

2 tablespoons maple syrup

1 tablespoon hoisin sauce (make our Hoisin Sauce)

2 tablespoons balsamic vinegar

1/2-2 teaspoons red pepper flakes (or to your taste)

1 teaspoon arrowroot powder or cornstarch

8 ounces oyster mushrooms – chopped (optional)

4 tablespoons toasted sesame oil or avocado oil

2 red bell peppers, thinly sliced

1-inch fresh ginger, grated

Freshly ground black pepper

1/2 cup roasted peanuts

4 green onions thinly, sliced, plus more for serving

DIRECTIONS:

Prepare your rice according to package instructions.

In a medium bowl, combine 1 tablespoon arrowroot powder or cornstarch, 1 tablespoon sherry, 1 tablespoon soy sauce, and the garlic scape powder. Stir to combine, then add the cubed chicken and toss to combine.

To make the sauce: In a mason jar, combine 1/2 cup water, 1/3 cup soy sauce, 1 tablespoon sherry, the maple syrup, hoisin, balsamic, pepper flakes, and 1 teaspoon arrowroot powder or cornstarch. Shake to combine and set aside.

Heat 2 tablespoons of toasted sesame oil over medium heat. When the oil shimmers add the meat in one layer and spread out so it cooks quickly. Stir 1-2 times, until it becomes crispy, about 5 minutes. Remove from heat and keep warm. Add another tablespoon of oil and cook the rest of the meat in batches and then cook the mushrooms, bell peppers, and ginger in the same way, cook the vegetables another 2-3 minutes. Add the meat back to the pan with the cooked vegetables. Add a good grinding for fresh black pepper. Pour in the sauce and bring to a boil over medium-high heat. Reduce heat and cook until the sauce thickens and coats the chicken, about 5 minutes. Stir in peanuts, and green onions, cook for another 2 minutes.

Serve the chicken over bowls of steamed rice or even better, with our best coconut rice.

Top with additional green onions.

Enjoy!

Original recipe inspired by Tieghan Gerard of Half Baked Harvest

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Better than Waldorf salad with gorgonzola cream (low FODMAP)

20 Minutes • Gluten-free • Vegetarian • Low FODMAP • Serves 4 - 6 • This salad is crunchy, flavorful, high protein, and packed with low FODMAP goodies! It’s a perfect vegetarian main course or hearty side salad. Don’t like gorgonzola? Pick a different dressing from our Salad Pantry!

SALAD INGREDIENTS:

3 - 4 cups baby arugula or romaine - washed and as dry as possible

3 - 4 mini Persian or English cucumbers - peeled and thinly sliced

1 bunch radishes - thinly sliced

5 green onions or spring onions (green part only) - thinly sliced

1/2 cup flat-leaf parsley - chopped

1 hard-boiled egg per serving - chopped

1/2 cup walnut halves (leave whole)

1/2 cup roasted and salted pumpkin seeds - see our recipe here

DRESSING INGREDIENTS:

3 tablespoons gorgonzola or blue cheese crumbles at room temperature

2 tablespoons low FODMAP mayonnaise

1/2 cup lactose-free sour cream

Zest of one lime (2 teaspoons)

2 tablespoons freshly squeezed lime juice

1/2 - 1 teaspoon Kosher salt or sea salt

10 grinds of black pepper

DIRECTIONS:

In a small bowl, whisk together the gorgonzola or blue cheese crumbles, mayonnaise, sour cream, lime juice and zest, salt, and pepper, and stir until well combined. Taste adjust seasoning as needed. Cover and chill until ready to serve.

In a large bowl, add all the ingredients except the hard-boiled eggs. Pour on the dressing and toss well to combine. Peel and chop the eggs and fold gently into the salad. Alternatively, peel and slice the hard-boiled eggs. Fan the eggs on each plate next to the salad. Add a dash of salt and a light grinding of pepper to the fanned eggs.

Why is it called Waldorf Salad? Waldorf salad is named for the Waldorf-Astoria hotel in New York City, where it was first created for a charity ball given in honor of the St. Mary's Hospital for Children on March 14, 1896 (which also happens to be Einstein’s 17th Birthday).

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Winter vegetable and chicken soup

45 Minutes • Gluten-free • Low FODMAP • Serves 8 • The flavors in this low FODMAP winter vegetable and chicken soup are fresh and delicious. You can be creative with the vegetables you include or stick to our recipe. Pairing with our sourdough parmesan crostini is the perfect match.

INGREDIENTS:

2 tablespoons olive oil

3 green onions (green part only) chopped

1 leek (green part only) finely chopped

4 carrots chopped

Salt and pepper to taste

1 tablespoon fresh ginger peeled and grated

6 cups low sodium chicken broth

2 sprigs of fresh thyme

2 bay leaves

3 skinless chicken breasts or thighs cut into thirds

1-2 cups swiss chard chopped (or kale or spinach)

Zest + juice of 1 lemon

8 ounces gluten-free pasta of your choice

2 tablespoons garlic-infused olive oil or butter

1/4 cup fresh parsley and basil finely chopped

DIRECTIONS

Heat a large dutch oven or soup pot over medium-high heat. Add the olive oil. Once hot, add the green onions and leek. Cook until the greens are softened and fragrant. Add the carrots. Season with salt and pepper and continue cooking for 1-2 minutes or until the carrots have softened a bit and their color is bright. Stir in the ginger and cook a minute longer.

Slowly pour in the chicken broth. Add the thyme, bay leaves, and chicken. Cover the pot and simmer for 20-25 minutes or until the chicken is cooked through and shreds easily.

Remove chicken from the pot and shred (remove any bones that may be in the chicken). Add the kale and the swiss chard, lemon juice, and lemon zest. Cook until the kale and chard have wilted slightly, about 3 - 5 minutes. Taste and adjust the salt and pepper to your liking.

Bring a large pot of salted water to a boil. Cook the pasta according to package directions. Drain and toss the pasta with the garlic-infused olive oil or butter, parsley, and basil.

Divide the pasta among bowls and ladle the soup over the pasta.

Serve with our sourdough parmesan crostini.

To store any leftover soup, keep the pasta and the soup separate or the pasta will continue to soak up the broth of the soup.

This post contains affiliate links so you can easily purchase items listed on the page. This is for your information and convenience. If you purchase through this link, I may earn a commission but there is no additional cost to you. Please read my disclosure for more information.

Buffalo chicken wraps

25 Minutes • Gluten-free • Low FODMAP • Serves 4 • Crunchy on the outside, spicy and cheesy inside. These come together in minutes...perfect for a weeknight, Sunday night, or game night.

INGREDIENTS:

1 cup cooked shredded chicken

1/4 cup lactose-free sour cream

1/3 cup buffalo sauce, plus more for serving (low FODMAP recipe below)

2 tablespoons chopped fresh chives

1 tablespoon dried parsley

1 teaspoon dried dill

3 green onions (green part only) chopped

4 large (burrito size) low FODMAP gluten-free tortillas (I like brown rice tortillas)

2 cups shredded romaine lettuce

2 celery stalks, finely chopped

3 green onions, chopped

1/2 cup shredded cheddar cheese

1/2 cup shredded pepper jack cheese

1 jalapeno pepper seeded and chopped (optional for serving)

olive oil, for cooking

RANCH DRESSING INGREDIENTS:

1 cup lactose-free sour cream

1/2 cup fresh cilantro (or chives), finely chopped

2 teaspoons Smoke n Sanity Supper Club low FODMAP Ranch Seasoning (alternatively add salt, pepper, and a teaspoon of garlic-infused olive oil in place of this seasoning)

BUFFALO SAUCE INGREDIENTS:

¼ cup water

2 tablespoons white vinegar

1/2 teaspoon cayenne pepper (or to your taste)

1 tablespoon garlic-infused olive oil

1 – 2 tablespoons maple syrup (to your taste)

1 - 2 teaspoons salt (to your taste)

1 teaspoon tapioca starch (or corn starch) to thicken

BUFFALO SAUCE DIRECTIONS:

Combine all ingredients in a small jar and shake to combine. Taste and adjust seasoning to your preference. Voila! You’re done.

BUFFALO WRAP DIRECTIONS:

In a bowl, combine the chicken, sour cream, buffalo sauce, chives, parsley, dill, and chopped green onions. Set aside.

To make the ranch. Combine all ingredients in a bowl. Stir to combine. Set aside.

To assemble, cut down from the center of the tortilla to the edge. Spread the chicken in the bottom left corner, then add a handful of the lettuce, celery, and green onions on the top left corner. Spread the ranch on the top right corner and the cheese on the bottom right corner.

Fold the buffalo chicken over the lettuce. Then, working clock-wise, folding that quarter over the ranch. And finally, fold that quarter over the cheese.

Heat a drizzle of olive oil in a skillet, add 1 wrap and cook 2-3 minutes per side until crisp and golden brown. Serve warm with extra buffalo sauce, ranch dip, and chopped jalapenos.

Original recipe inspired by Tieghan Gerard of Half Baked Harvest.

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Low FODMAP Korean bibimbap

45 minutes • Gluten-free • Low FODMAP • Serves 4 • Bibimbap is a Korean mixed rice and vegetable dish, classically served in a sizzling hot stone bowl. The hot stone bowl caramelizes the rice and forms a crispy crust on the bottom, which tastes fantastic with the meat, and vegetables. In this recipe, we use a non-stick skillet to create the crispy rice and it works remarkably well! Everything gets cooked in one pan, which helps with cleanup. This is a great meal to clean out your fridge—so be creative based on what you have on-hand (low FODMAP of course!)

INGREDIENTS:

Meat and marinade:

1 pound boneless, skinless chicken breast or tender cut of beef, thinly sliced

¼ cup gluten-free low sodium soy sauce

1 tablespoon miso

1 tablespoon sugar (optional)

1 tablespoon garlic-infused olive oil

1 tablespoon toasted sesame oil

Freshly ground black pepper

3/4 teaspoon baking soda if using beef

Bibimbap:

2 cups short-grain white rice

3 cups low FODMAP chicken broth (to cook the rice)

8 ounces oyster mushrooms, sliced thinly and sauteed (optional)

1 cup thinly sliced radishes

1 cup thinly sliced cucumbers

½ cup carrot peeled and grated

¼ cup rice vinegar

Kosher salt and freshly ground black pepper, to taste

4 - 6 tablespoons toasted sesame oil, used to cook the mushrooms, meat, kale, and crispy rice

8 cups Tuscan kale, roughly chopped

5 green onions chopped or cut into slivers

Sesame seeds (optional for garnish)

½ avocado (optional for garnish)

4 large eggs

DIRECTIONS:

If using beef, in a small bowl, combine the sliced beef with the baking soda. Mix it around to get the baking soda on all the meat and let sit in the refrigerator for 15 - 30 minutes then proceed with the recipe. This will make the beef more tender and silky.

In a small bowl, combine the marinade ingredients and the chicken or beef and marinate the chicken for 15 – 30 minutes in the fridge.

Prepare the white rice using chicken broth in place of water. I like to cook rice in a non-stick saucepan but you can make it per package instructions however you like. Start with 2 cups of dry white rice.

In a small bowl, toss together the radishes, cucumbers, carrots, rice vinegar, and a pinch of salt and black pepper. Stir to combine. Set aside.

Meanwhile, heat a medium-size non-stick or cast-iron skillet over medium heat, then add 1-2 tablespoons of the sesame oil. When hot, add the kale and season with salt and pepper. Cook for a good 2 to 3 minutes, until charred at the edges. Remove from pan and set aside.

Add another 1 tablespoon of sesame oil and fry the marinated chicken or beef for 5 to 7 minutes, or until it starts to brown on the outside and is just cooked through. Remove from pan and set aside.

Add another tablespoon of sesame oil and fry your mushrooms and any other low FODMAP vegetables you’ve decided to add.

Add the remaining tablespoon of sesame oil and all of the cooked white rice. Stir the rice in the oil just a bit and fry for a minute, then distribute rice evenly on the bottom of the skillet and continue cooking until crisp on the bottom (about 5 minutes).

While the rice cooks, prepare an over-easy egg to top each serving.

Put crispy rice in bowls and add the meat, cooked kale, mushrooms, and any other vegetables you’ve cooked to include. Top with radishes, cucumbers, and carrots. Add the over-easy egg to the top, sprinkle with green onions and sesame seeds and enjoy!

Original recipe inspired by Food52.

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Sourdough Parmesan Crostini (low FODMAP)

30 Minutes • Low FODMAP • Serves 6 - 8 • Excellent crisp and flavorful crostini that’s perfect with soup, salad, or as a delicious accompaniment to your next cheese board. They’re so good you’ll want to eat them for a snack. The best part? They’re low FODMAP so you can!

Ingredients

1 traditional sourdough baguette cut in thin diagonal slices

1/4 cup olive oil

1/4 cup fresh-grated parmesan cheese

Salt and fresh-ground pepper to taste

Directions

Preheat oven to 350 degrees F.

Arrange baguette slices on a rimmed baking sheet (or two) in a single layer.

Brush both sides of the baguette slices with olive oil, season with salt and pepper.

Bake for about 8 minutes on one side, then turn over, sprinkle with parmesan and continue baking until golden and crisp, about another 8 minutes.

Let cool on baking sheets.

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Blueberry power crumble

60 minutes (mostly cooking time) • Gluten-free • Dairy-free • Very low sugar • Low FODMAP • Makes 8 servings • This crumble matches the sweet tang of blueberries with the hearty nuttiness of oatmeal, pumpkin seeds, and sunflower seeds to make it not only a perfect breakfast but also delicious with a dollop of whipped coconut cream for dessert! Make them ahead and pop them in the microwave when you’re ready to enjoy them.

INGREDIENTS:

2 cups fresh blueberries (low FODMAP serving size for blueberries is 1/4 cup)

1 tablespoon lemon juice

1 teaspoon lemon zest

2-3 tablespoon maple syrup

1 tablespoon arrowroot (or corn starch)

1½ cups gluten-free rolled oats

3 tablespoon raw pumpkin seeds

3 tablespoon raw sunflower seeds

1 tablespoon white chia seeds

⅓ cup coconut oil

Pinch of sea salt

INSTRUCTIONS:

Preheat oven to 375 degrees F.

In a bowl, combine blueberries, lemon juice, lemon rind, maple syrup, and arrowroot (or corn starch) or arrowroot. Mix together and set aside.

In a food processor pulse sunflower seeds and pumpkin seeds until they become finely chopped. Add oats, chia seeds, salt, and coconut oil, pulse until the mixture becomes moist and crumbly.

Lightly oil your ramekins or baking dish with coconut oil and put the blueberries in the bottom of the dish. Place crumble mixture on top of blueberries in the baking dish, until the entire top is covered with the crumble mixture.

Cook for 40 minutes or until the top just starts to brown and the blueberries are bubbling. Let cool for 10-15 minutes and enjoy! Alternatively cool and refrigerate for up to 3 days and heat before serving for the best flavor.

PRO TIP: This “breakfast crumble” makes a great dessert when paired with a scoop of lactose-free vanilla ice cream or a dollop of our real whipped cream or whipped coconut cream.

This recipe contains affiliate links so you can easily purchase items listed on the page. This is for your information and convenience. If you purchase through this link, I may earn a commission but there is no additional cost to you. Please read my disclosure for more information.

Whipped coconut cream

10 Minutes • Gluten-free • Dairy-free • Low FODMAP • Makes about 1 ½ cups • This creamy whipped coconut cream can be used in place of dairy-based whipped cream in your favorite recipes. You might just find you like it even better! 

INGREDIENTS:

1 can chilled coconut cream (refrigerated at least overnight)

6 tablespoons arrowroot powder

1 - 2 tablespoons powdered sugar (or to your taste)

2 teaspoons vanilla extract or vanilla bean paste 

DIRECTIONS:

Carefully open the can of refrigerated coconut cream, being careful to keep it level. The coconut cream will be firm, waxy, and thick.

Scoop out the coconut cream into a large bowl or the bowl of a stand mixer. (If it is hot in your kitchen, place your mixing bowl in the freezer for 5 minutes before mixing.)  Stop scooping when you reach the water in the bottom of the can. Don't add the water into the solid cream for whipping.

Using a stand mixer or hand-held mixer on high speed - whip the coconut cream for 3 to 5 minutes until it becomes fluffy and light, with soft peaks. Mix in the powdered sugar and vanilla, if using.

Whipped coconut cream is best served immediately but can be stored in an airtight container for up to a week. It will harden in the fridge, the longer it stays chilled, simply mix until creamy again, when ready to serve.

Thai Kitchen coconut cream is recommended. Other brands may work but this brand seems to yield the best results.

Original recipe inspired by Allison Lubert of Sweet Freedom Bakery

60 minutes (mostly cooking time) • Gluten-free • Dairy-free • Very low sugar • Makes 4 servings • This crumble matches the sweet tang of blueberries with the hearty nuttiness of oatmeal, pumpkin seeds, and sunflower seeds to make it not only a perfect breakfast but also delicious with a scoop of lactose-free ice cream or whipped coconut cream for dessert! Make them ahead and pop them in the microwave when you’re ready to enjoy them. 

Fully loaded twice baked potatoes (low FODMAP)

2 hours (mostly cooking time) • Gluten-free • Low FODMAP • Serves 4 • These twice-baked potatoes feature a lemon sour cream you’ll want to use on everything! The flavors of this loaded baked potato come together in a rich, filling, and delicious blend. Plan on ½ potato per person and serve with a salad such as our lemony Arugula salad.

INGREDIENTS:

2 - 4 slices of bacon

2 medium-sized Russet potatoes, scrubbed and dried (leave the peel on)

1 tablespoon garlic-infused olive oil

Kosher salt

Freshly ground black pepper

1 1/2 cups lactose-free sour cream (or lactose-free Greek yogurt)

1 tablespoon freshly squeezed lemon juice, plus more as needed to taste

1 cup finely chopped green onions (green part only), divided into 3/4 cup and 1/4 cup

½ cup fresh-grated Parmesan

½ cup grated extra sharp cheddar

DIRECTIONS:

Preheat oven to 400°F and line a rimmed baking sheet with foil.

Lay bacon slices close together on the foil and cook until crisp (about 10 minutes).

Cool bacon on paper towels then chop into small pieces and set aside. You may also cook your bacon on the stove or in the microwave. I just find this method the simplest and the least messy!

Make-ahead tip: you can make the bacon ahead of time and refrigerate until needed.

Adjust oven temperature to 475°F and line a rimmed baking sheet with parchment.

Poke potatoes all over with a fork to allow the steam to escape as they cook. Rub the skins with 1 tablespoon oil, then sprinkle with salt and pepper. Place on a parchment-lined baking sheet and cook for 45 to 50 minutes, until skins are crispy and you can insert a knife into the center with very little resistance beyond the skin. Make-ahead tip: You can bake your potatoes a few hours in advance, and just let them sit at room temperature until you’re ready to proceed.

While the potatoes are baking, prepare the sour cream. In a large mixing bowl, whisk together 1/2 teaspoon salt, lemon juice, and sour cream. Taste, and adjust seasoning accordingly with more salt and/or lemon juice as needed. Reserve 1/4 cup of the sour cream mixture for garnish—leave the rest in the large mixing bowl for use when the potatoes come out of the oven.

Once the potatoes are ready to come out, remove them from the oven and turn the oven temperature down to 375°F.

Let the potatoes cool for a couple of minutes until you can handle them. Cut each in half lengthwise, and scoop out most of the softened flesh, leaving about 1/4-inch around the inner peels, and transfer the potato flesh to the large mixing bowl with the sour cream in it. Leave the potato skins on the baking sheet.

Add 3/4 cup chopped green onions and 1/2 cup Parmesan to the bowl. Mix the potato flesh with the sour cream, green onions, and Parmesan until everything is smooth and combined (don’t overmix or it will become gluey). Taste and add additional salt, if needed to make the flavors “pop.” Spoon the mashed potato mixture back into the potato skins, sprinkle the tops with the cheddar and remaining Parmesan, and bake for 15 to 20 minutes, until cheese on top of potatoes is fully melted and bubbling.

Remove the potatoes from the oven and add the bacon pieces to the top. Broil for about 1 minute until the cheese starts to crisp.

To serve, top each potato half with a dollop of reserved sour cream, a sprinkling of chopped scallions, and a dusting of fresh-ground black pepper (optional).

Variations:

Add cooked broccoli (tops only) or sautéed oyster mushrooms to the potato mixture before you put it back in the skin for baking.

Use Japanese sweet potatoes instead of Russet potatoes. Or do one of each! (Just keep the mashed potatoes mixtures separate so as not to blend the flavors)

Use your imagination!

Original recipe inspired by Food52.

This recipe contains affiliate links so you can easily purchase items listed on the page. This is for your information and convenience. If you purchase through this link, I may earn a commission but there is no additional cost to you. Please read my disclosure for more information.

Why you should eat more plants, preferably organic and non-GMO

Humans are not meant to eat processed foods. For those of us with IBS, the more we eat processed foods, the more that concept becomes clear. Highly processed foods often contain hidden IBS triggers like high fructose corn syrup, artificial sweeteners, wheat-based thickeners and coatings, garlic and onion powder described as “spices,” and just plain non-food colors, preservatives, flavor and texture enhancers, and other chemicals of all kinds.

Why do we do this when eating more plants can help decrease your risk of heart disease, high blood pressure, and type 2 diabetes? Why do we do this when eating more plants can help you maintain optimal weight and bowel function? Because it’s “easier” and we have been trained by the food industry to demand efficiency with our food. But is it really easier if it leaves you feeling terrible, overweight, and suffering needlessly from life-altering illness? I think not!

That’s where the plants come in. A carrot is a fully self-contained snack. And it has one ingredient: carrot! The same is true for a tangerine. And a tangerine even comes in its own wrapper! When you eat plants, each of the foods you put in your mouth is real, nutritious, food full of vitamins, flavor, and fiber. And devoid of all the added ingredients and chemicals that make you feel sick.

Why eat organic and non-GMO?

Because we have even found ways to expose plants to harmful chemicals! Nearly all genetically modified crops worldwide are engineered to be grown with glyphosate-based herbicides such as Roundup. (There’s a ton of published research on this topic. Please reference this article for more depth on this subject.) Once contaminated with glyphosate, plants are no longer strictly a source of nutrients and fiber. They become a vehicle for us to consume a potentially harmful environmental toxin. If it kills bugs, it probably isn’t good for you either!

Research shows us that exposure to glyphosate has a negative impact on gut biome and this is potentially especially bad for those of us with IBS. More research must be done to determine the effect of the changes in the gut biome but suffice it to say, we don’t expect it to be good news. Even worse, animals that eat the plants that have been sprayed with glyphosate-based herbicides, store some of that in their tissue. So, when we eat meat, we also want to choose grass-fed and organic options to avoid the glyphosate trigger.

The regulations for organic produce and non-GMO labeling aren’t perfect, but they’re a lot better than nothing. Yes, it’s a bit more expensive to buy organic and non-GMO but it’s a lot LESS expensive than dealing with the health consequences of eating genetically-modified food that is potentially chemically-contaminated.

So…my challenge to you? Make it your habit to eat more organic, non-GMO plants. Eat grass-fed non-GMO meat. And give your gut (and your liver) a break from processing poison out of your food. Your body will thank you!

FODMAP friendly avocado toast

20 Minutes • Low FODMAP • Serves as many as you like • Oh yes. That’s right. It’s what’s for breakfast. Or lunch. Or even dinner! We’ve added a thin layer of brie cheese to the traditional avocado toast and it’s a game changer!

INGREDIENTS (note, I have not included many quantities in this recipe as they are mostly “to-taste” and will vary depending on how many pieces of toast you’re making. I encourage you to be creative!)

Sourdough bread - sliced (for a no-bread alternative use Rice cake “thins”)

Triple cream brie cheese

Avocado (keep in mind 1/8 of an avocado is a low FODMAP serving)

Mini Persian cucumbers sliced very thinly (use a Mandoline if you have one)

Cherry tomatoes - quartered

Radishes - sliced thinly

Fresh thyme or basil - chopped

Lime juice

Flaky salt

Freshly ground black pepper

Cumin (optional but very good!)

Olive oil

Balsamic vinegar

Feta cheese crumbled

Optional extras: Pepitas, chives, green onions, bacon, egg (poached, soft boiled, scrambled, over easy…) use your imagination!

DIRECTIONS:

Toast your sourdough bread (or layout your rice cake thins) and spread a thin layer of brie cheese on the toast while it’s hot so it melts down into the toast a bit.

For each whole avocado, mash the avocado with the juice of 1/2 lime, 1/2 teaspoon cumin (optional), salt, and pepper to taste, and spread the mashed avocado on the toasted sourdough or rice cake and brie.

Variation 1: Toss the cherry tomatoes with olive oil and balsamic vinegar. Pile them on your avocado toast. Sprinkle with fresh thyme or basil, feta cheese, flaky salt, and freshly ground black pepper.

Variation 2: Pile the thinly sliced cucumbers on your avocado toast. Sprinkle with feta cheese, flaky salt, and freshly ground black pepper.

Variation 3: Thinly slice your radishes and lay them on your avocado toast. Sprinkle with feta cheese, flaky salt, and freshly ground black pepper.

Variation 4: Top with eggs (prepared to your choice) and a sprinkling of homemade bacon bits (cook your own bacon and crumble it up!)

The possibilities for low FODMAP avocado toast are endless! Use your imagination. Try things out.

This recipe contains affiliate links so you can easily purchase items listed on the page. This is for your information and convenience. If you purchase through this link, I may earn a commission but there is no additional cost to you. Please read my disclosure for more information.

Crunchy taco wrap

45 minutes • Gluten-free • Low FODMAP • Serves 4 - 6 • Craving crunchy tacos? This is a delicious, crunchy, combination taco/tostada that will surely become a family favorite. Even more delicious with our fresh low FODMAP salsa.

INGREDIENTS:

FOR THE TACO MEAT

2 tablespoons garlic-infused olive oil

4 green onions (green part only) chopped

1 pound ground chicken, turkey, beef, or bison

2 teaspoons chili powder

2 teaspoons smoked paprika

1 1/2 teaspoons ground cumin

1/4-1/2 teaspoon crushed red pepper flakes (to your taste)

1/2 teaspoon dried oregano

1 teaspoon kosher salt (or 1 teaspoon Smoke n Sanity Essence of Garlic Salt)

FOR THE ASSEMBLY

4 corn tortillas

Garlic-infused olive oil

1 cup shredded sharp cheddar cheese

1/2 cup cubed Monterey Jack cheese

1 poblano or jalapeño pepper, seeded and finely chopped

4 large (burrito size) gluten-free and low FODMAP tortillas (I like brown rice tortillas)

1/4 cup lactose-free sour cream

1 - 2 cups shredded romaine lettuce

1 cup cherry tomatoes, chopped

Serve with any/all of the following: fresh cilantro or chives, avocado mashed with lime, and our fresh salsa.

INSTRUCTIONS:

Preheat the oven to 400° F.

In a large skillet, heat the olive oil over high heat. When the oil shimmers, add the ground meat and green onions. Cook, breaking up the meat as it cooks until the chicken is browned, about 5 minutes. Add the chili powder, paprika, cumin, red pepper flakes, oregano, and salt or garlic salt. Add 3/4 cup water. Reduce the heat to medium and simmer until the sauce has thickened slightly around the chicken, about 10 minutes. Remove from the heat.

Meanwhile, make the tostadas. Line the corn tortillas up on a cookie sheet pan and rub lightly on one side with olive oil. Transfer to the oven and bake for 6 minutes. Flip, and bake another 4-5 minutes, until crisp. While warm, sprinkle with sea salt and lime zest for extra flavor.

To assemble, warm a large tortilla for 20 seconds in the microwave, then brush with water to dampen. Lay flat on a surface. On one side, layer the meat, a sprinkle of cheddar, a few cubes of Monterey Jack, and a sprinkle of chopped peppers. Add 1 corn tortilla on top, spread with sour cream, lettuce, tomatoes, and cilantro or chives. Fold the large tortilla in half (folding or breaking the corn tortilla in half too). Repeat with the remaining wraps.

Heat a drizzle of olive oil in a skillet, add 1 crunchy taco wrap and cook 2-3 minutes per side until crisp and golden brown.

Cut each “taco” in half for serving. Serve warm with any amount of desired toppings, fresh cilantro or chives, avocado mashed with lime, and our fresh salsa.

This recipe contains affiliate links so you can easily purchase items listed on the page. This is for your information and convenience. If you purchase through this link, I may earn a commission but there is no additional cost to you. Please read my disclosure for more information.

Best fresh salsa (IBS-friendly too)

20 Minutes • Gluten-free • Dairy-free • Low FODMAP • Makes about 1.5 cups. This salsa is our family favorite — even over more traditional salsa that includes onion and garlic. We use it on all things Tex-Mex and even over eggs for breakfast!

INGREDIENTS:

1-2 Jalapeno peppers – seeded and finely chopped (wear gloves while you seed and chop or wash hands well before you touch anything else)

5 ripe tomatoes chopped – heirloom are nice for flavor and color or choose fresh “on the vine” for good flavor

1 cup chopped fresh cilantro (or chives if you hate cilantro)

2 green onions (green part only) chopped

½ teaspoon ground cumin

¼ teaspoon cayenne pepper (less if you want a less spicy version)

1 teaspoon chili powder

2 tablespoons lime juice

FOR THE PINEAPPLE VERSION:

1/2 cup fresh pineapple chopped

FOR THE “CON QUESO” VERSION (don’t use pineapple in this version):

1 pound sharp cheddar cheese (grated)

¼ cup lactose-free milk

DIRECTIONS:

In a food processor, place seeded jalapeno, roughly chopped tomatoes, green onions, chopped cilantro, cumin, chili powder, and lime juice. Process using pulse setting just until an evenly chunky texture is obtained. Stir in the pineapple if using.

For the Con Queso version: grate cheese and combine with milk. Cook over medium heat, stirring occasionally, 7-10 minutes, or until cheese is melted. Add salsa and mix until well combined. Serve with tortilla chips, low FODMAP veggies, or over your favorite low FODMAP dish.

This recipe contains affiliate links so you can easily purchase items listed on the page. This is for your information and convenience. If you purchase through this link, I may earn a commission but there is no additional cost to you. Please read my disclosure for more information.

Creamy Thai chicken and rice noodle soup

30 Minutes • Gluten-free • Dairy-free • Low FODMAP • Serves 4 • This creamy Thai chicken and rice noodle soup is easy to make in 30 minutes so it’s a perfect weeknight dinner. It’s also so good you’ll want it for lunch the next day—so make sure there’s enough!

INGREDIENTS:

1 1/2 pounds boneless skinless chicken thighs or breasts, cubed

1 tablespoon ground turmeric

2 teaspoons ground ginger

Black pepper

5 tablespoons gluten-free, low sodium soy sauce

1 teaspoon maple syrup

3 tablespoons garlic-infused olive oil

Greens such as 4 baby bok choy, 3 cups spinach or 1 bunch kale, chopped

4 green onions (green part only), chopped

1-inch fresh ginger, peeled and grated

1/4 cup fresh Thai basil, chopped (ok to substitute cilantro)

Low FODMAP Thai Curry Paste:

1/4 teaspoon crushed red pepper flakes

1/2 teaspoon salt (or Smoke n Sanity Essence of Onion Salt)

Zest of one lime

1 teaspoon coriander

3 tablespoons garlic-infused olive oil

2 (13.5 ounce) cans full-fat coconut milk

8 ounces rice noodles, thick or thin, or steamed white rice if you prefer

Lime juice, sliced limes, and additional herbs for serving

DIRECTIONS:

Toss the chicken with turmeric, ground ginger, a pinch of pepper, 2 tablespoons of the soy sauce, maple syrup, and 1 tablespoon garlic-infused olive oil. Let sit in the refrigerator for 5 minutes.

Heat 2 tablespoons oil in a large Dutch oven or braiser over medium-high heat. Add the chicken and sear until browned, about 3 minutes, stirring 2-3 times. Toss in the chopped greens and cook 2 minutes more, until just charred on the edges. Transfer everything to a plate.

To the same Dutch oven, add 2 tablespoons oil, the green onions, fresh ginger, and cilantro/basil, cook 2 minutes, then stir in the low FODMAP Thai curry paste. Cook until fragrant, about 2 minutes. Stir in the coconut milk and 3 tablespoons of soy sauce. Slide the chicken and greens back into the sauce. Simmer over medium heat until the sauce thickens slightly, about 5 minutes.

Meanwhile, cook noodles or rice according to package directions.

Divide the noodles or rice between bowls and ladle the chicken and sauce over the top. Add to each bowl as desired the herbs and lime juice.

Original recipe inspired by Tieghan Gerard of Half Baked Harvest

This recipe contains affiliate links so you can easily purchase items listed on the page. This is for your information and convenience. If you purchase through this link, I may earn a commission but there is no additional cost to you. Please read my disclosure for more information.

Low FODMAP Chef’s salad

20 Minutes • Gluten-free • Low FODMAP • Serves 4 • This is one of my favorite lunchtime salads because it’s hearty, filling, and energizing so you won’t get the afternoon sleepies. It also makes an excellent light dinner choice. Of course, you can omit the turkey to make it vegetarian and add other low FODMAP veggies you might have on hand. Watch your serving size as too many raw vegetables may be hard to digest when you have IBS.

SALAD INGREDIENTS:

4 cups romaine lettuce, washed and torn into bite-size pieces

4 mini Persian cucumbers – peeled and sliced thickly

4 carrots – peeled and sliced diagonally

Handful of cherry tomatoes

1 cup cooked turkey or chicken cut into bite-size chunks

1/3 cup fresh basil – chiffonade (sliced thinly)

1/2 cup pumpkin seeds (pepitas) – roasted and salted - see our recipe here

1/2 cup walnuts – raw halved

1/2 avocado - cut into chunks

Hard-boiled eggs – peeled and quartered - optional

Blue cheese or gorgonzola crumbles - optional

DRESSING INGREDIENTS:

1/3 cup extra virgin olive oil

1 tablespoon red wine vinegar

1/2 teaspoon Coleman’s dry mustard

Salt and Pepper to taste

DRESSING DIRECTIONS:

Mix all ingredients together in a small jar and shake to combine. Adjust the salt and pepper to taste.

SALAD DIRECTIONS:

Wash and spin the lettuce as dry as possible. If you’re not putting the salad together right away, put the clean lettuce in a plastic bag with a paper towel in it. Squeeze as much air out as you can and seal the bag and put it in the refrigerator. Your lettuce will be crisp, clean, and dry when you’re ready for it.

Add the cucumbers, carrots, cherry tomatoes, fresh basil, walnuts, pepitas, and turkey and toss to combine.

Prepare the dressing and add just enough to lightly coat the lettuce and toss again.

Add the avocado, and cheese crumbles and turn the salad gently to combine.

Put the salad on plates and set quartered eggs alongside. You may add some salt and pepper to the eggs and serve.

This recipe contains affiliate links so you can easily purchase items listed on the page. This is for your information and convenience. If you purchase through this link, I may earn a commission but there is no additional cost to you. Please read my disclosure for more information.