Perfect low FODMAP Chimichurri flank steak

20 Minutes prep time • 3.5 hours cook time (smoker) • or 20 minutes cook time (grill) • Gluten-free • Low FODMAP • Serves 6 • This amazing, tender steak is perfect for steak tacos, steak salad, or just plain steak and potatoes! The marinade (and marinating overnight) is key to the flavor and the long, slow cook time is key to the tenderness but you can also grill this steak on a standard grill and it will be delicious!

INGREDIENTS:

1.5-pound flank steak (grass-fed, organic)

3/8 cup red wine or sherry

3/8 cup garlic-infused olive oil

1 1/2 teaspoon black pepper

1 1/2 teaspoon kosher salt

1/4 cup gluten-free low sodium soy sauce

1/4 cup Worcestershire sauce

Juice of 3 whole limes

CHIMICHURRI INGREDIENTS:

1 1/2 bunches cilantro, finely chopped

1 1/8 cup garlic-infused olive oil

3/8 cup red wine vinegar

Juice of 1 1/2 limes

1 1/2 tablespoons chopped green onion (green part only)

1 1/2 teaspoons black pepper

3/4 teaspoon kosher salt

DIRECTIONS:

In a mason jar or bowl, combine red wine or sherry, olive oil, black pepper, salt, soy sauce, Worcestershire sauce, and lime juice. Shake to mix and then pour it in a Ziploc bag with the meat. Remove as much air from the bag as possible. Refrigerate for 8 or more hours.

SMOKER DIRECTIONS:

Set your smoker temperature to 225°F and preheat, lid closed for 15 minutes.

Smoke for 3 hours at 225°F then pull the steak off the grill, wrap it in foil, and let it sit for 10-15 minutes.

Increase the temperature on the smoker to 450°F (high) and allow the grill to preheat.

Once your grill is hot enough, transfer the steak back to the smoker. Grill it for about 2 minutes per side to sear it and get some nice char and grill marks.

Cut the steak across the grain of the meat, at a steep diagonal, so that the slices are wide.

GRILL DIRECTIONS:

Prepare your grill for high, direct heat with one part of the grill for lower, indirect heat. 

Remove the steak from the marinade and place it on the hot side of the grill. Grill for a minute or two on each side to get a good sear, then move the steak to the cooler side of the grill, cover with a foil “hat” and cook a few minutes more until done to your liking (120 to 125°F for rare, 130-140°F for medium-rare, and 145°F for medium).

When the steak has cooked to your preferred level of doneness, remove it from the grill and place it on a cutting board. Cover with aluminum foil to hold in the heat while the steak rests for 10 to 15 minutes.

Cut the steak across the grain of the meat, at a steep diagonal, so that the slices are wide. Serve with chimichurri sauce and a side salad such as our simple gem salad.

CHIMICHURRI DIRECTIONS:

Combine cilantro, garlic-infused olive oil, red wine vinegar, lime juice, green onion, pepper, and salt in a blender and pulse until combined.

Original recipe inspired by Traeger Grills

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Low FODMAP Quinoa salad

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

SALAD INGREDIENTS:

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

1/2 cup chopped raw almonds

3/4 cup diced carrots

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

3/4 cup diced Persian mini cucumber

1/2 cup diced red bell pepper

1 handful cherry tomatoes (whole)

1/4 cup fresh mint - chopped

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

DRESSING INGREDIENTS:

1/4 cup chopped parsley

1/4 cup lime juice

1 teaspoon maple syrup

1/2 teaspoon ground cumin

1 teaspoon sea salt

1/2 cup olive oil

DIRECTIONS:

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

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

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

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

Feta or goat cheese crumbles

Pumpkin seeds, sunflower seeds, or walnuts

Cooked chicken or turkey

Lettuce, arugula, or baby spinach

Be creative!

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

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

Eating a low FODMAP vegetarian diet

Whether you are a vegetarian or you simply want to eat a more heavily plant-based diet, it’s important to know what to eat for optimum low FODMAP nutrition. Luckily for all of us, there are many wonderful options to choose from.

Armed with a bit of good information, it is not hard to eat a nutritionally-balanced low FODMAP vegetarian diet as long as you pay attention to a few of the nutrients that could be lacking if you eliminate meat from your diet. They include protein, calcium, and iron in particular.

Protein

While traditional vegetarian diets often rely on legumes (beans, lentils, soybeans, etc.) many of these legumes are high in FODMAPs and limited on the low FODMAP diet. The canning process can bring the FODMAP content down for such things as Garbanzo beans and lentils but the tolerable low FODMAP serving size* is still quite low.

• Eggs in all forms - boiled, scrambled, over easy, sunny side up…you get the idea! I recommend looking for free-range organic eggs for the best flavor, color, and nutrient balance. You can tell by the quality of the shell and the color of the yolk when you’ve selected the best eggs.

• Firm tofu and tempeh - keep that “firm” in mind because silken tofu is not a low FODMAP option. Also, watch for other sneaky FODMAP ingredients if the tofu or tempeh is seasoned.

• Lactose-free dairy products - lactose-free dairy products are getting more and more common and you can now find milk, yogurt, sour cream, cream cheese, and even cottage cheese.

• Low lactose cheeses like cheddar, brie, feta, and Swiss - cheese, when used in a reasonable quantity, can be a great source of protein and calcium. It takes a whole cup of milk to make one slice of cheese. So don’t be afraid to keep cheese in your diet!

• Nuts - not all, but many nuts, are low FODMAP including walnuts, pecans, macadamia nuts, peanuts, and brazil nuts (which are also high in the important micronutrient selenium). Other nuts, such as hazelnuts and almonds, are low FODMAP at fewer than 10 nuts per serving.

• Peanut butter - watch for other high FODMAP ingredients such as high fructose corn syrup. Also, for general health, I recommend choosing a natural peanut butter that doesn’t contain hydrogenated oils. Santa Cruz organic peanut butter is a great example.

• Seeds - an amazing source of protein and fiber, seeds such as chia, flax, hemp, pumpkin, and sunflower can be added to lots of things. I put them in my salad, my eggs, and even my soup!

• Whole grains - an important source of protein and fiber, whole grains such as quinoa, brown rice, and polenta have an important place in a low FODMAP vegetarian diet.

Calcium

A critical part of your diet and much easier to enjoy on a low FODMAP diet now that there are so many lactose-free options available. You can now find lactose-free milk, yogurt, sour cream, cream cheese, and even cottage cheese. Because it’s the lactose that contains the FODMAPs, lactose-free milk products are low in FODMAPs and can help you meet your calcium needs. Even cheese, when used in a reasonable quantity*, can be a great source of protein and calcium. It takes a whole cup of milk to make one slice of cheese. So, don’t be afraid to keep cheese in your diet.

If you don’t include dairy in your diet, make sure you do include plant-based alternatives that are low in FODMAPs such as fortified low FODMAP nut milk, firm tofu, and dark leafy greens including kale, spinach, and collard greens.

Iron

It’s important to optimize your body’s ability to absorb iron — especially when you are relying on the vegetarian forms, which are harder for the body to absorb. You can increase iron-absorption by pairing it with a source of vitamin C such as tomatoes or bell peppers if you’re making something savory, or oranges, kiwifruit, or strawberries if you’re making something sweet. Some low FODMAP vegetarian sources* of iron include:

• Firm tofu and tempeh - keep that “firm” in mind because silken tofu is not a low FODMAP option. Also, watch for other sneaky FODMAP ingredients if the tofu or tempeh is seasoned.

• Spinach - Popeye had it right. Spinach is a superfood! It’s not only high in iron but also high in calcium. It can be added to eggs, soups, stir fry, even rice!

• Pumpkin seeds - Also known as Pepitas can be added to lots of things. I put them in my salad, my eggs, and even my soup!

• Quinoa - available in several different colors, quinoa is another superfood that can be used in place of rice, added to salads and soups, or mixed with eggs and seasonings and turned into a burger or falafel! The key to good-tasting quinoa is to wash it before you cook it.

• Canned lentils and chickpeas - because the canning process pulls out the water-soluble FODMAPs, they are often tolerated in small serving sizes*.

• Eggs in all forms - boiled, scrambled, over easy, sunny side up…you get the idea! I recommend looking for free-range organic eggs for the best flavor, color, and nutrient balance. You can tell by the quality of the shell and the color of the yolk when you’ve selected the best eggs.

*To confirm the low FODMAP serving size for all of these foods and MANY more, download and use the low FODMAP app from Monash University.

Low FODMAP Thai peanut chicken soup

30 Minutes • Gluten-free • Dairy-free • Low FODMAP • Serves 6 • This soup has all the delicious flavors of your favorite Thai food and it’s quick to make all in one pot. Creamy, spicy, filled with veggies, and chicken, it’s perfect for a weeknight dinner.  

INGREDIENTS:

4 cups low FODMAP chicken broth

1 can (14 ounce) coconut milk

1/4 cup gluten-free  low sodium soy sauce

1 tablespoon rice vinegar

2 tablespoons maple syrup

1/3 cup creamy peanut butter

Zest of one lime

¼ teaspoon crushed red pepper flakes

½ teaspoon coriander

½ teaspoon Kosher salt (or Smoke n Sanity Essence of onion salt)

3/4 pound boneless, skinless chicken breasts

2 red bell peppers, chopped

1-inch fresh ginger, grated

2 green onions (green part only) - chopped

2-4 squares ramen noodles or 1 – 2 cups cooked rice

Juice of 1 lime

3 cups fresh baby spinach

1/3 cup fresh basil or cilantro, roughly chopped, plus more for serving

Chopped peanuts and toasted sesame oil, for serving

DIRECTIONS:

In a large soup pot, combine the first ten ingredients: chicken broth, coconut milk, soy sauce, rice vinegar, maple syrup, peanut butter, lime zest, red chili, coriander, and salt.

Add the chicken, red bell peppers, ginger, and green onions.

Bring to a simmer over medium heat, reduce the heat to medium-low and simmer 15 minutes or until the chicken is cooked through and shreds easily.

Once done cooking, shred the chicken and return it to the soup pot.

Bring the soup to a boil over high heat. Stir in the noodles or rice, lime juice, spinach, and cilantro. If using ramen noodles, let sit for 5 minutes or until the noodles are soft.

Ladle the soup into bowls and top with peanuts and toasted sesame oil.

*If you are lucky enough to have leftovers, I recommend storing any leftover soup and noodles or rice separately, then adding them back in just before serving. If you let the noodles or rice sit in the soup, they will soak up all the broth and become a bit mushy.

 Original recipe inspired by Tieghan Gerard of Half Baked Harvest.

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.

Low FODMAP breakfast bowl

20 Minutes • Gluten-free • Low FODMAP • Serves 6 • A great breakfast to prepare ahead and have on hand to heat and serve in just a few minutes. Also perfect for a breakfast or brunch gathering when you’re serving multiple breakfast main courses all at once.

INGREDIENTS:

8 eggs

Salt and pepper

1 tablespoon butter (or olive oil)

6-8 slices bacon (natural, no nitrates/nitrites)

1 cup extra sharp cheddar cheese – grated

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

Sliced avocado

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!

Preheat oven to 325 degrees F.

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

Heat butter in a medium-size frying pan over medium heat. Whisk eggs in a small bowl, then add to the pan with salt and pepper to your taste. Cook just until cooked through but not dry. Set aside.

Put some cooked potatoes in the bottom of each ramekin (keep in mind ¼ cup sweet potato is low FODMAP serving so if you’re using a mix of potato types, keep the sweet potato volume low).

Next, add a layer of scrambled eggs. Then a layer of grated cheddar. And finally the bacon.

At this point, you can cover the ramekins with foil or plastic and refrigerate until ready to use.

When ready, heat in microwave until heated through (about 1 minute) or heat the oven and put ramekins on a rimmed baking sheet cook for 15-20 minutes or until heated through and the cheese is bubbling.

Serve with sour cream, chives, sliced avocado, or green onions.  

Low FODMAP avocado lime cream

10 Minutes • Gluten-free • Low FODMAP • Makes about 2 cups • This Avocado lime cream is delicious and can be used as a dip with your favorite raw veggies or an amazing sauce for grilled meat or grilled veggies. Yes, you CAN eat avocados when you are eating low FODMAP! You just have to mind your serving size. That’s why we use some lactose-free sour cream in tandem with the avocado to increase the low FODMAP serving size for this amazing sauce.

INGREDIENTS:

2 avocados, halved

½ cup lactose-free sour cream

½ cup fresh cilantro

½ teaspoon Smoke n Sanity Essence of garlic salt (or use ½ teaspoon salt and ½ teaspoon garlic scape powder)

Juice from 2 limes

Pinch cayenne pepper (optional)

DIRECTIONS:

Combine all ingredients in a blender and blend until smooth and creamy. Adjust seasoning with salt.

A note on serving size: Avocados are high in the FODMAP sorbitol. We have included the sour cream in this recipe to increase the serving size for a low FODMAP diet. A low FODMAP serving of this avocado lime cream is ¼ of the total amount so you keep your avocado serving to 1/8 of an avocado (about ¼ cup if the recipe makes 2 cups—which depends on the size of your avocados).

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.

Blueberry orange low FODMAP oatmeal crumble bars

75 Minutes (mostly cooking time) • Gluten-free • Low FODMAP • Makes 12 bars • If you like a bit of orange zest, you’ll love these super-simple buttery, sweet, and delicious bars.

INGREDIENTS:

2 1/4 cups gluten-free all-purpose flour

3/4 cup packed light or dark brown sugar

1/2 teaspoon kosher salt

2 sticks (1 cup) salted butter, at room temperature

1/4 cup granulated sugar

1 teaspoon ground cinnamon

2 cups fresh or frozen blueberries

1 teaspoon cornstarch or arrowroot

2 teaspoons vanilla extract

2 teaspoons lemon zest

1/4 cup orange marmalade (without high fructose corn syrup or other high FODMAP ingredients)

DIRECTIONS:

Preheat the oven to 350 degrees F. Line an 8x8 square inch baking dish with parchment paper.

In a large bowl, beat together the flour, brown sugar, salt, and butter, until a crumbly dough forms. If the dough seems dry, add 1 tablespoon of water.

Press 1/2 of the dough into the bottom of the prepared baking dish. To the remaining dough, add the granulated cinnamon and sugar.

In a bowl, toss together the blueberries, cornstarch, vanilla, and lemon zest. Spoon the berries evenly over the dough. Dollop the jam over the berries. Sprinkle the remaining cinnamon-sugar dough over the berries. Transfer to the oven and bake for 45-50 minutes, until the crumble is a light golden brown.

Let cool completely before cutting into the bars. Keep stored in a sealed container for up to 1 week.

Serve plain (delicious!) or with a dollop of our whipped coconut cream.

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.

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

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.

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.
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.

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.  

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.

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

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.

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.

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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.