Quick veggie fried rice bowl (low FODMAP)

20 Minutes • Low FODMAP • Gluten-free • Vegetarian • Serves 2 • This is the perfect quick dinner when you have some leftover cooked rice and a few vegetables in your fridge. The flavors, textures, and colors are wonderful and it all comes together in a matter of minutes so it’s the perfect weeknight or any night dinner.

Ingredients

2 tablespoons garlic-infused olive oil

4 green onions (green part only), chopped

8 ounces oyster mushrooms, chopped

1 large carrot, chopped

1 tablespoon fresh thyme, chopped 

1/2 cup pine nuts

1 - 2 tablespoons butter 

1 cup cooked rice (I like short grain brown rice best for this dish)

2 eggs, cooked sunny side up

Salt and pepper

Directions

Heat oil in a large frying pan. When hot, add green onions, mushrooms, carrots, thyme, and pine nuts. Cook stirring frequently. until the carrots are softened and the mushrooms are getting a bit crisp.

Add the butter to the pan, then the rice, and continue to saute to over medium-high heat. Cook until rice is heated through. Add salt and pepper to taste.

Meanwhile, prepare the eggs in a small frying pan with a bit of olive oil to prevent sticking. Cover to cook the top of the egg without burning the bottom. Cook just until the yolk is set but still soft.

To serve put rice in a bowl and add the egg on the top.

Add a sprinkle of salt and pepper or even a bit more fresh thyme if you like.

Eat and enjoy every bite because you can!

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

More Deliciously Low FODMAP™ vegetarian recipes you might enjoy

Banana “ice cream” with summer berries (low FODMAP)

5 minutes (plus freezing time) • Low FODMAP • Gluten-free • Lactose-free • Dairy-free • Serves 4 • I can’t get enough of this two-ingredient, dreamy, creamy, “ice cream” that is amazingly delicious, non-dairy and has no added sugar. What could be better? It’s simply wonderful.

Ingredients

7 ounces coconut cream (unsweetened)

4 medium-large bananas, sliced and frozen (slice and freeze when bananas are just ripe, without spots)

Strawberries, blueberries, and raspberries.

Shredded coconut (unsweetened) for serving (optional)

Directions

Slice and freeze bananas (at least 4 hours ahead, or overnight). It works best to freeze them in one layer on a parchment-lined tray so the slices don’t stick together. Once frozen, you can transfer them into a tightly sealed container or Ziploc bag until you’re ready to use them.

Put frozen sliced bananas and coconut cream in the bowl of your food processor fitted with the metal blade.

Pulse a few times to get things going, and then mix on high for about 30 seconds. Continue to pulse and blend until all banana slices have been blended in. If the mix is too thick and not blending together, add a bit more coconut cream. If the mix is too thin, add a few more frozen banana slices.

Serve immediately in bowls with berries sprinkled on the top along with a dusting of shredded coconut (optional).

Eat and enjoy every bite because you can!

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

More Deliciously Low FODMAP™ desserts you might enjoy

Tomato basil shrimp pasta (low FODMAP)

20 Minutes prep • 60 Minutes simmer • Low FODMAP • Gluten-free • Lactose-free • Serves 6 • I had a great time collaborating with my friend Leslie in her beautiful kitchen in Mexico on this low FODMAP recipe. The result is an intensely flavorful dish that’s perfect for family or company alike. Taking time to cook the sauce down brings out the flavors of the herbs so don’t rush it. It’s worth waiting for!

Ingredients

3 tablespoons garlic-infused olive oil

1 teaspoon dry basil

One 26-ounce box or two 14-ounce cans of chopped tomatoes (I like Pomi Chopped Tomatoes)

2 - 3 dry bay leaves

Fresh ground black pepper

Generous pinch of red pepper flakes

4 green onions (green part only) chopped

1/2 cup fresh basil, chopped

1 1/2 pounds of large shrimp, peeled and deveined

1/4 - 1/2 cup of capers, drained

Salt and pepper to taste

1 pound gluten-free pasta (I like Delallo gluten-free corn and rice Penne Regate)

(OR substitute rice if you’re avoiding flour of any sort)

1 tablespoon garlic-infused olive oil

2 tablespoons fresh basil, chopped

Fresh grated Parmesan cheese for serving (optional)

Directions

If the shrimp is frozen, thaw in the refrigerator for about 4 hours. (In a pinch you can also thaw under cool running water for a couple of minutes just before cooking.)

Heat olive oil in a large frying pan or Dutch oven. When oil is hot, add chopped green onions and dry basil and cook for about 2 minutes so the basil releases its flavor.

Add the chopped tomatoes, bay leaves, and fresh ground pepper. Bring to a boil and reduce heat to simmer. Let tomato mixture simmer for 60 minutes, adding hot water 1/2 - 3/4 cup at a time to be sure sauce doesn’t get overly thick while it’s cooking down and developing the flavor.

Make your pasta (or rice if you prefer) according to package instructions. Toss with 1 tablespoon garlic-infused olive oil and 2 tablespoons chopped basil, and keep warm.

When the sauce has cooked down for 60 minutes, add the shrimp, and cook, stirring occasionally until shrimp are just pink through (only about 3-5 minutes).

Add the capers and additional salt and pepper to taste. Remove from heat and stir in the chopped basil.

To serve, make a bed of pasta on each plate and spoon the shrimp and sauce over the top.

Sprinkle with fresh grated Parmesan cheese (optional).

Serve with a side salad and warmed sourdough bread to soak up the extra sauce.

Eat and enjoy every bite because you can!

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

More Deliciously Low FODMAP™ seafood recipes you might enjoy

Great granola (low FODMAP)

10 Minutes Prep • 30 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Makes 3 cups • Eat this crunchy granola plain, in a bowl with your favorite low FODMAP milk, or sprinkle it on lactose-free yogurt, or on our overnight oats. Use this recipe as a foundation for making all kinds of deliciously low FODMAP granola variations using your favorite nuts or seeds.

Ingredients

2 cups gluten-free rolled oats

3/4 cup chopped nuts, I used sliced almonds and chopped pecans (see list of low FODMAP nuts below)

1/2 cup shredded coconut (unsweetened)

1/3 cup maple syrup

1/4 cup coconut oil, melted

1 teaspoon pumpkin pie spice (or cinnamon)

1/2 teaspoon salt

Directions

Preheat oven to 300°F.

In a cake pan or roasting pan combine oats, nuts, and coconut. Stir to mix.

In a glass bowl or measuring cup combine maple syrup and coconut oil and heat for 30 seconds in the microwave to melt the coconut oil.

Pour the liquid over the dry ingredients and mix well so all oats and nuts are coated. Sprinkle the pumpkin pie spice or cinnamon over the mixture and stir to combine. Then, spread the granola in an even layer in the pan.

Bake for 30 minutes, stirring every ten minutes until granola is crunchy and golden brown. Remove from oven and allow to cool to room temperature.

Serve cooled granola plain or with lactose-free milk or alternative milk, or with lactose-free yogurt.

While it never lasts long in my house, you can store your granola in an airtight container at room temperature for up to two weeks or freeze it in an airtight container for up to 3 months.

Low FODMAP servings of some different nuts are listed below. You can pick one or cut your serving size down and pick two or three varieties.

• 20 macadamia nuts

• 10 pecan halves

• 10 walnut halves

• 10 almonds

Eat and enjoy every bite because you can!

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

More Deliciously Low FODMAP™ breakfast recipes you might enjoy

Cream scones (low FODMAP)

30 Minutes • Low FODMAP • Gluten-free • Makes 2 dozen scones • My Scottish father-in-law loves these scones so I count that as a firm vote of approval. They are delicate, light, delicious, and darn easy to make! Enjoy them plain or, if you want a real taste treat, have them with Leslie’s amazing lemon curd.

Ingredients

2 cups gluten-free flour (measure precisely)

1/4 cup sugar

1 tablespoon baking powder

1/4 teaspoon baking soda

1/2 teaspoon salt

1/2 cup unsalted butter, cut into cubes

1 large egg, beaten

1 teaspoon vanilla

2/3 cup lactose-free sour milk (you can make sour milk by adding 2 teaspoons of white vinegar to the lactose-free milk)

1 - 2 tablespoons heavy cream for brushing tops (you can also use lactose-free half and half or even lactose-free whole milk)

Granulated sugar or turbinado sugar for sprinkling on top, depending on the crunch you like

Serve plain or with Leslie’s amazing lemon curd.

Directions

Preheat oven to 400 degrees F and line a rimmed baking sheet with parchment paper.

Combine dry ingredients in the bowl of a food processor and pulse to combine.

Add the cold cubed butter and pulse until the butter is evenly combined and the dough is crumbly.

Combine egg and vanilla and add to dry ingredients in the food processor bowl. Pulse to combine. Scrape down the sides then add the sour milk and pulse to combine.

Scrape the dough out onto a floured surface and use floured hands to gently pat the dough into an even layer about 1 inch thick.

Cut the dough with a biscuit cutter or the top of a glass dipped in gluten-free flour (so it doesn’t stick). Gather the leftover bits and re-roll and cut out so you can use all of the dough.

Place the scones on the parchment-lined tray. At this point, you may chill them until you are ready to bake.

Just before baking, brush the tops with cream and sprinkle with sugar.

Bake for 12 minutes or until the scones are delicately browned. Remove from oven and let cool on cookie sheet for a couple of minutes. Then remove to a cooling rack.

Serve plain, with butter and jam, or, for a really amazing taste treat, with Leslie’s amazing lemon curd.

Eat and enjoy every bite because you can!

More Deliciously Low FODMAP™ breakfast recipes you might enjoy

Stephanie’s blueberry dream muffins (low FODMAP)

30 Minutes • Low FODMAP • Gluten-free • Makes 12 muffins • One of my best friends is an amazing chef and she created these muffins with me in mind. You will not know you’re eating a gluten-free muffin with this recipe. They are light, springy, moist, incredibly delicious and you’re going to love them. They keep nicely in the freezer so you don’t have to eat them all at once (though you’ll want to!)

Ingredients

1 stick salted butter at room temp

1 cup superfine (baking) sugar

2 extra-large eggs at room temp

1/2 teaspoon salt

1 scant tablespoon vanilla bean paste

2 teaspoons baking powder

2 tablespoons corn starch

1/2 cup lactose-free sour cream

1/4 cup lactose-free whole milk

2 cups minus 2 tablespoons gluten-free flour

1 1/2 - 2 cups blueberries (fresh or frozen)

1/4 cup granulated or turbinado sugar (depending on what kind of sweet crunch you like)

Directions

Preheat oven to 375 degrees F and line a standard (1 dozen) muffin tin with baking cups

Beat butter and sugar on high for 5 minutes, scraping down the bowl at least twice during the beating.

Add eggs one at a time, beating for at least 2 minutes after each addition and scraping down the bowl a few times during beating.

Add vanilla bean paste, baking powder, and cornstarch and beat for 2 minutes, scraping down sides and bottom of the bowl as needed.

Add the cream, milk, and flour, and beat until there are no lumps, scraping down the sides and bottom of the bowl as necessary.

Fold in 1.5-2 cups blueberries, fresh or frozen.

Divide batter evenly into the 12 baking cups and sprinkle each with 1 teaspoon granulated or turbinado sugar, depending on what kind of sweet crunch you like.

Bake for 25-30 minutes, or until a toothpick inserted into a blueberry-free spot on the muffin comes out with just a few crumbs sticking to it.

Cool in pan for 5 minutes before moving them to a cooling rack.

Eat and enjoy every bite—because you can!

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

More Deliciously Low FODMAP™ breakfast recipes you might enjoy

Overnight oats worth waking up for (low FODMAP)

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

Ingredients

1/2 cup gluten-free rolled oats

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

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

1 tablespoon maple syrup or brown sugar

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

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

1 tablespoon shredded coconut, unsweetened (optional)

Directions

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

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

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

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

Check out more creative variations below.

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

Creative Alternatives

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

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

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

For more crunch, stir in some low FODMAP granola.

Low FODMAP servings of some different nuts are listed below. You can pick one or cut your serving size down and pick two or three varieties.

• 20 macadamia nuts

• 10 pecan halves

• 10 walnut halves

• 10 almonds

Eat and enjoy every bite because you can!

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

More Deliciously Low FODMAP™ breakfast recipes you might enjoy

Smoky corn chowder with fresh herbs and bacon (low FODMAP)

45 Minutes • Low FODMAP • Gluten-free • Vegetarian (without the bacon) • Serves 6 • Corn chowder is a great summer soup and this one is delicious, easy to make, and low FODMAP of course. Combine it with a crisp salad and some crusty sourdough bread and you have the perfect summer supper.

Ingredients

5 strips thick-cut bacon, chopped

1 tablespoon garlic-infused olive oil

1 tablespoon salted butter

4 green onions (green part only), chopped

1-2 medium zucchini and/or yellow squash, chopped (about 2 cups)

5 cups yellow corn kernels (from about 4 ears of corn)

2 tablespoons fresh thyme

1/2 teaspoon smoked paprika

Pinch of red pepper flakes

2 medium russet potatoes, peeled and chopped (about 2 cups)

4 cups low FODMAP chicken broth (use code IBSGC15 for 15% off)

1 cup lactose-free whole milk or lactose-free half and half

1 tablespoon maple syrup

1 cup smoked gouda, shredded

1/2 cup shredded cheddar cheese

2 tablespoons chopped chives

Freshly ground black pepper

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

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

Additional salt and pepper to taste

For serving: Additional grated cheese, fresh basil, thyme, or chives, chopped

Directions

In a large pot over medium heat, cook the bacon until crispy. Remove the bacon to paper towels and reserve for topping. Remove all but 1 tablespoon of the bacon grease from the pan.

To the pot, add the garlic-infused olive oil, butter, green onions, and zucchini, or summer squash and cook for about 3 minutes. Add the corn, thyme, paprika, and a pinch of red pepper flakes. Cook another 2 minutes. Add the potatoes and chicken broth. Cover, and bring the soup to a boil, then reduce heat and simmer 10-15 minutes, until the potatoes are soft.

Transfer 1/2 of the chowder to a blender and blend until mostly smooth. Return the blended soup to the pot. Stir in the milk, maple syrup, and both kinds of cheese, and cook 5 minutes or until the cheese has melted and the chowder thickens slightly. Remove from the heat and stir in the chives.

Serve the chowder in bowls topped with bacon, additional cheese, and any fresh herbs you like. I use basil, thyme, and oregano.

Eat and enjoy every bite because you can!

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

More Deliciously Low FODMAP™ soups you might enjoy

Lemon basil pasta with garlicky mushrooms (low FODMAP)

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

Ingredients

1/4 cup extra virgin olive oil

1 tablespoon garlic-infused olive oil

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

14 ounces oyster mushrooms, chopped

4 cups fresh spinach, roughly torn

2 tablespoons fresh basil, chopped

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

Zest of 1 lemon

Juice of 1 lemon

Salt and pepper to taste

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

Directions

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

Meanwhile:

Prepare pasta according to package instructions.

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

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

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

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

Serve warm, with a generous sprinkle of Parmesan cheese.

Eat and enjoy every bite because you can!

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

More Deliciously Low FODMAP™ Vegetarian recipes you might enjoy

Margherita pizza salad (low FODMAP)

30 Minutes • Gluten-free • Low FODMAP • Vegetarian • Serves 4 • I think the combination of Margherita pizza and lemony arugula salad is sheer perfection! The yeasted, gluten-free crust is a delicious combination of chewy and crisp. The hot cherry tomatoes and the cold salad are a treat for your senses. And it’s all quick to make so it’s one of my favorite weeknight go-to meals.

Ingredients

2 cups gluten-free flour (Bob’s Red Mill 1 to 1 works well)

1 packet active dry yeast (2 1/4 tsp)

1 tablespoon sugar

1 tsp salt

1 large egg

1 tsp dried basil

2 tablespoon garlic-infused olive oil

Additional garlic-infused olive oil for spreading out the dough

1 tsp apple cider vinegar (or white vinegar works too)

¾ cup warm water (105 – 110 degrees F)

1 1/2 cups extra sharp white cheddar cheese (or any low-lactose cheese you like), shredded

10 cherry tomatoes - halved, or use larger tomatoes and slice them

6 fresh basil leaves - cut into strips

Salt and pepper to taste

Ingredients: Salad

4 cups baby arugula washed and dried

Juice of one lemon

An equal amount of olive oil (same amount as the lemon juice)

1 tablespoon of Dijon mustard

Salt and pepper to taste

1/2 cup freshly grated parmesan cheese

Directions

Set pizza stone or cookie sheet on the lower rack of the oven and preheat oven to 425 degrees F.

Combine water, sugar, and yeast in a small bowl and let sit for 5 minutes until it begins to froth.

Combine flour, salt, and dried basil in a large bowl. Add in the egg, olive oil, vinegar, and yeast mixture. 

Stir until the flour is combined and the dough comes away from the sides of the bowl. Don’t add more flour – the dough is supposed to be a bit sticky.

Transfer the dough to a piece of parchment on a cookie sheet.

Using your fingers dipped in olive oil, press and push the dough out into a round or rectangle. You’ll need to keep dipping your fingers in the olive oil to keep them from sticking but no worries—it just makes the pizza taste better!

Keep pressing the dough out into a circle on the parchment until it’s all about the same thickness. The surface of your crust doesn’t have to be smooth, your toppings will be covering it anyway. I like to spread it out fairly thin so I have more room to add toppings! You can roll the edges under or “flute” them with your fingers like a pie crust if you like a tidy edge.

Before adding any toppings: Transfer the crust on the parchment to the hot pizza stone or cookie sheet in the oven and cook for 8 minutes.

Remove from the oven and brush the entire crust with garlic-infused or regular olive oil. Then, layer on the cherry tomatoes, grated cheese, and basil. Season with salt and pepper.

Put the pizza back in the oven and cook for another 8-10 minutes until the edges of the crust are browning and the cheese is nicely melted.

Meanwhile, wash the arugula and make the dressing.

Put all dressing ingredients in a jar and shake to combine. Toss the arugula with the dressing and the Parmesan cheese.

When the pizza is cooked, remove it from the oven and let cool for a couple of minutes. Add the salad to the pizza, cut into slices, and eat it while it’s hot. It’s best that way.

Eat and enjoy every bite because you can!

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

More Deliciously Low FODMAP™ vegetarian recipes you might enjoy

Chocolate dipped bananas and cream (low FODMAP)

10 minutes (plus freezing time) • Low FODMAP • Gluten-free • Lactose-free • Serves 4 • This delightful frozen dessert is the invention of my daughter who is an amazing chef and inspires many of the recipes I publish. It is incredibly creamy, perfectly sweet, and the flavors of banana and chocolate are simply amazing when combined with the silky smooth coconut cream. There’s no need to add extra sugar when you have the sweetness of the bananas to delight your tastebuds.

Ingredients

7 ounces coconut cream (unsweetened)

4 medium-large bananas, sliced and frozen (slice and freeze when bananas are just ripe, without spots)

3 ounces dairy-free bittersweet chocolate, finely chopped

Sliced strawberries (optional)

Directions

Slice and freeze bananas (at least 4 hours ahead, or overnight). It works best to freeze them on a parchment-lined tray so the slices don’t stick together. Once frozen, you can transfer them into a tightly sealed container or Ziploc bag until you’re ready to use them.

Put chocolate chunks or chips in a food processor and pulse until they are finely chopped.

Remove about half the chopped chocolate and set aside.

Add frozen sliced bananas and coconut cream to the chocolate in the food processor.

Pulse a few times and then mix on high for about 30 seconds. Continue to pulse and blend until all banana slices have been blended in. If the mix is too frozen, add a bit more coconut cream.

Serve immediately in bowls with additional chocolate sprinkled on the top along with some sliced strawberries (optional).

Eat and enjoy every bite because you can!

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

More Deliciously Low FODMAP™ desserts you might enjoy

Bom diggity salad (low FODMAP)

20 Minutes • Low FODMAP • Gluten-Free • Serves 4 - 6 • This is my son’s special salad creation that I’m sure you’re going to love. It’s chock full of hearty, flavorful, and nutritious ingredients and it’s darn delicious! Serve this hearty salad as a perfect vegetarian meal, or a hearty side with a light entree. It has flavor, color, crunch, and pizazz.

Ingredients: Salad

3 cups baby arugula, washed and dried

2 cups red leaf lettuce, washed, dried, and torn into bite-size pieces

4 carrots, peeled and sliced

1 red bell pepper, chopped into bite-size pieces

1 ear of corn, cleaned and kernels cut off the cob

2 Persian cucumbers, peeled and sliced

5 slices of bacon, cooked, cooled, and chopped (optional)

1/2 cup pepitas, roasted and salted

1/2 cup walnuts, roughly chopped

1/2 cup peanuts, roasted and salted

1/2 avocado, chopped

Gorgonzola or blue cheese crumbles (optional)

Ingredients: Dressing

1/2 cup olive oil

2 tablespoons balsamic vinegar

1 tablespoon white balsamic vinegar

Salt and pepper (to taste)

Directions

If using, cook the bacon, let it cool and chop into bite-size pieces.

Wash, dry, and tear red leaf lettuce. Wash, dry, and mix in the arugula.

Cut corn kernels from the cob and add to the bowl with the lettuce.

Peel, slice, chop all other vegetables and add to bowl with lettuce.

Toss the vegetables to combine.

Add nuts, seeds, avocado, bacon, and cheese crumbles (if using).

To make the dressing combine all ingredients in a small jar. Shake to combine. Dip a lettuce leaf in to taste your dressing and adjust seasoning as needed.

Pour dressing over the salad and toss to combine.

Serve right away.

Pro tip: If you’re not going to serve this salad right away, leave the avocado and dressing off. Refrigerate the salad, then when ready to serve, add the avocado and dressing and toss to combine.

To add even more protein and “oomph” to this salad, add cut-up cooked turkey or chicken.

Eat and enjoy every bite because you can!

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

More Deliciously Low FODMAP™ salads you might enjoy

Tropical chicken with pineapple salsa (low FODMAP)

30 minutes • Low FODMAP • Gluten-free • Lactose-free • Serves 6 • This quick tropical chicken is a wonderful combination of sweet and spicy. Serve it up with our Best Coconut Rice for an excellent balance of flavors. It’s easy to make this chicken dish and the whole family will love it.

Ingredients

1 1/2 - 2 pounds boneless skinless chicken breasts, cut into bite-size pieces

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

1/3 cup pineapple juice

2 tablespoons brown sugar

2 tablespoons tomato paste

1 tablespoon maple syrup

2 green onions (green part only), chopped

1 tablespoon fresh ginger, grated

1 pinch red pepper flakes

2 tablespoons garlic-infused olive oil

1/4 cup chopped cilantro

Pineapple Salsa

2 cups fresh pineapple chunks (use the rest of the pineapple to make the juice you need for the marinade)

2 green onions (green part only), finely chopped

1 jalapeño, seeded and chopped

Juice of 1 lime

2 tablespoons fresh thyme leaves

1 avocado, diced

Directions

Make our Best Coconut Rice, or make steamed white or brown rice if you prefer.

To make the pineapple juice: Cut extra pineapple into chunks (that you’re not using in the salsa) and put them in a bowl. Use a potato masher to release the juice and pour it into a measuring cup.

In a glass jar, combine the soy sauce, pineapple juice, brown sugar, tomato paste, maple syrup, green onions, ginger, and a pinch of chili flakes.

Pour 1/3 of the sauce over the chicken and let sit in the fridge for no more than 15 minutes.

Meanwhile, make the salsa: combine all ingredients in a bowl.

Heat the garlic-infused olive oil in a large skillet over medium-high heat. Add the chicken, cook for about 5 minutes until browned on all sides. Reduce the heat to medium and pour in the remaining soy sauce mix. Cook until the sauce begins to thicken and glaze the chicken, about 5 minutes. Once the chicken is just cooked through and the sauce is thickened slightly, remove from the heat and stir in the cilantro.

Serve the chicken over coconut rice with the salsa spooned over the top. Add a squeeze of lime if you like.

Eat and enjoy every bite because you can!

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

More Deliciously Low FODMAP™ main courses you might enjoy

“Squarefish” Cheesy Cracker Crisps (low FODMAP)

30 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-free • Vegetarian • Serves 8

When you really want goldfish crackers but you don’t want the consequences…make up a batch of “squarefish!” They hit the spot! These cheesy cracker crisps are delicious on their own (try not to eat them all at once!) and they make wonderful “croutons” for our roasted tomato soup.

Ingredients

3 cups shredded extra-sharp cheddar cheese (about 8 ounces)

1 cup gluten-free all-purpose flour (I used King Arthur 1 for 1)

1/2 teaspoon paprika

1/4 teaspoon Smoke N Sanity Essence of Onion salt (use code IBSGC10 for a 10% discount)

1/4 teaspoon Smoke N Sanity Essence of Garlic salt (use code IBSGC10 for a 10% discount)

6 tablespoons cold salted butter, cut into 1/2 inch pieces

1-2 tablespoons cold water

Directions

(1) Prepare: Preheat the oven to 350 degrees F. Line two rimmed baking sheets with parchment paper. Grate the cheese.

(2) Make the dough: In a food processor, combine the cheese, flour, paprika, onion salt, and garlic salt. Pulse until the cheese mixes into the flour. Add the butter and pulse until the mixture clumps together to form pea-size balls. Add the water, 1 tablespoon at a time, until the dough comes together and starts to form a ball.

(3) Roll and cut the dough: Turn the dough out onto a floured surface and form into a ball. Divide the dough in half. Working with one section of dough at a time. Roll the dough as thin as you can, about a 1/4-inch thick. With a sharp knife, cut the rolled dough into strips one way and then into squares by cutting across all the strips.

(4) Bake: Carefully transfer the squares to the prepared baking sheet, spacing them at least 1/2 inch apart. Bake 15-16 minutes, until golden and crisp. Rotate your trays in the oven so nothing gets overly browned.

(5) Finish: Let cool completely, then store in an airtight container for up to 1 week.

Eat and enjoy every bite because you can!

Pro-Tip: Want to make goldfish instead of squarefish? Get a goldfish cookie cutter and use that to cut out your crackers. It’s a little too much fuss for me, but the kids will probably think it’s great!

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

More Deliciously Low FODMAP™ appetizers

Luscious lemon tart (low FODMAP)

30 Minutes prep • 1 hour cooling time • Low FOMAP • Gluten-free • Serves 8 • This tart is simply divine if you love lemon. The combination of the sweet crust with the tangy sweetness of the lemon curd makes my mouth water every time I think of this tart! It’s easy to make and certain to please.

Ingredients: Crust

1/4 cup sugar

1 teaspoon vanilla extract

1 cup almond meal (1/4 cup is low FODMAP serving)

4 tablespoons melted butter or coconut oil

2 tablespoons finely shredded coconut

Ingredients: Lemon Curd

4 eggs

1 1/2 cups granulated sugar

1 tablespoon lemon zest (about 1 lemon)

6 tablespoons unsalted butter, softened to room temperature (or use salted butter and omit the 1/8 tsp of salt)

1/2 cup fresh squeezed lemon juice (about 4 lemons-preferably Meyer)

1/8 teaspoon salt (unless you used salted butter in which case you leave the salt out)

Whipped cream and mint leaves for serving (optional).

Directions

Preheat oven to 350 degrees F.

Prepare 9-inch tart pan by coating lightly with coconut oil (or vegetable oil)

In a medium bowl combine all ingredients until well mixed.

Put the mixture in your tart pan and use your fingers to press it out into an even layer in the pan right up to the edges. You can also run it up the edges of the pan if you like a thicker crust on the edge.

Bake for about 10 minutes to set. The edges of the crust will just start to brown. Remove and let cool.

Meanwhile, make the lemon curd.

Put lemon zest and sugar in a food processor and blend for a minute to combine zest into the sugar.

Add softened butter and pulse to combine. Add lemon juice and pulse to combine.

Add eggs one at a time and pulse to combine after each addition.  Add salt (unless you used salted butter).

Place mixture in saucepan or double boiler and stir constantly until just boiling and thickened.

Remove pan from heat. Pour curd into a jar or bowl and place a piece of plastic wrap directly on top so it is touching the top of the curd. (This prevents a skin from forming on top.) The curd will continue to thicken as it cools. Once cool, the plastic wrap can be removed.

Spread the cooled lemon curd on the cooled tart crust. Keep in fridge until ready to serve.

When ready to serve, cut and serve each slice with a spritz of whipped cream and a sprig of mint.

Eat and enjoy every bite because you can!

Pro Tips: Do not use bottled lemon juice. Use fresh-squeezed lemon juice. Meyer lemons preferred. You can prepare the lemon curd ahead and refrigerate the curd for up to 7 days.

This marvelous crust can be used for any number of fruit tarts so use your imagination!

This post may contain affiliate links so you can easily purchase items listed on the page. In some cases we have provided a special discount code for IBS Game Changers so be sure to use it! 

More Deliciously Low FODMAP™ desserts you might enjoy

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

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

Ingredients: Fresh lime pico de gallo

3 Roma tomatoes, cut into ¼-inch pieces

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

2 jalapeños, seeded and finely chopped

½ cup cilantro leaves, finely chopped

3 green onions (green part only), finely chopped

3 tablespoons fresh lime juice

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

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

Ingredients: Mushroom tacos

18 ounces oyster mushrooms (2 to 3 medium clusters)

4 Tablespoons garlic-infused olive oil

¼ teaspoon ground cumin

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

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

Black pepper

12 corn tortillas

1/3 cup canola oil for quick-frying tortillas

Directions: Pico de gallo

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

Directions: Tacos

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

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

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

Add a dollop of sour cream if you like.

Eat and enjoy every bite because you can!

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

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Sweet potato curry and rice bowl (Low FODMAP)

45 Minutes • Low FODMAP • Vegetarian • Gluten-free • Lactose-free • Serves 6 • I love meals that you can eat in a bowl. So simple! And this one is cooked in one pot so the clean-up is a snap as well. This creamy, sweet potato curry makes a delicious vegetarian main course. The flavors and colors are amazing. And, it’s even better the next day in case you’re lucky enough to have leftovers for lunch!

Ingredients

3 tablespoons garlic-infused olive oil

6 green onions (green part only), chopped

2 inches fresh ginger, grated

2 sweet potatoes, peeled and cubed

2 teaspoons garam masala

1/2 teaspoon Gourmend Garlic Chive Powder (use code IBSGC15 for 15% discount)

1 teaspoon turmeric

1/4 teaspoon cayenne pepper (more or less depending on how spicy you like it)

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

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

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

Fresh ground black pepper

1 (14-ounce) can of coconut milk

3 cups chopped kale, center stalk removed (I used curly kale but you could use Tuscan, or red, or whatever you like)

2 cups cooked basmati rice

Directions

Prepare rice according to package instructions.

Heat the garlic-infused olive oil in a large pot or Dutch oven over medium heat. When the oil shimmers, add the green onions and cook for about 2 minutes until softened. Add the ginger, and sweet potatoes and cook another 2 minutes. Stir in the garam masala, turmeric, garlic chive powder, and cayenne, and cook for another minute.

Add 3 cups of water. Bring the mixture to a boil over high heat, then reduce the heat to low. Cover and simmer 15-20 minutes, until the sweet potatoes are tender.

Stir in the coconut milk and kale, cook for 5 more minutes. Remove from the heat and add the cilantro.

To serve, divide the rice among bowls and ladle the sweet potato curry over the top.

Top with cilantro and a dollop of lactose-free yogurt or sour cream if you like.

Serve with gluten-free Naan on the side.

Eat and enjoy every bite because you can!

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

More Deliciously Low FODMAP™ vegetarian recipes you might enjoy

Grilled salmon with herbed feta cream (low FODMAP)

30 minutes • Low FODMAP • Gluten-free • Serves 4 • This salmon is creamy, flavorful, and elegant, and also very easy to make! I made it on the grill but you could also cook it on the stove if you prefer. It makes a perfect meal with our Best Coconut Rice. The fresher the fish, the better the flavor and texture of course.

Ingredients

2 salmon filets, 1/2 pound each (skin on if possible)

Kosher salt and black pepper

2 tablespoons garlic-infused olive oil

2 tablespoons salted butter

2 medium zucchinis, sliced

6 green onions (green part only), thinly sliced

1 tablespoon fresh thyme, chopped

Pinch crushed red pepper flakes

1 cup canned full-fat coconut milk or heavy cream

3/4 cup crumbled feta cheese

Juice from 1 lemon

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

Fresh basil and thyme, for serving

Directions

Prepare our Best Coconut Rice and preheat your grill to medium-high.

Meanwhile, season the salmon with salt and pepper and cook on the grill or on the stove (both directions are below).

Grill directions: Lay a piece of foil on the grill grate and turn up the edges to catch the oil and the juices. Drizzle some olive oil on the foil and spread it around then lay your fish, skin side up on the foil. Cook for about 5 minutes, then flip to skin side down. Cook for another 5-10 minutes (depending on the thickness of your filets) just until the fish is cooked to your liking (I think lightly opaque throughout is ideal). When done, use a spatula to remove the fish from the skin and put it on a warm plate.

Stovetop directions: Heat the olive oil in a large skillet over medium heat. Add the salmon, skin side up, and cook for 2-3 minutes, until the salmon is crisp. Flip and continue cooking for another 2-3 minutes, or until the salmon is cooked to your liking (I think lightly opaque throughout is ideal). When done, use a spatula to remove the fish from the skin and put it on a warm plate.

In a skillet (use the same skillet if you’re cooking on the stove), add the butter, zucchini, and green onions and cook until the onions are fragrant about 1 minute. Add the thyme, and crushed red pepper flakes, cook another 1-2 minutes. Stir in the coconut milk (or cream) and crumbled feta. Season the sauce with Essence of Garlic salt and freshly ground pepper. Bring to a simmer over medium heat, stirring frequently to break up the feta until sauce is more smooth and creamy, about 5 minutes.

Stir in the lemon juice. Remove from the heat and slide the salmon back into the sauce to warm.

To serve, mound some rice on a plate or in a bowl. Lay on a piece of salmon, then spoon the sauce and zucchini over the top. Serve topped with fresh basil and thyme.

Eat and enjoy every bite because you can!

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

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Quick lunch: Fruit and nuts (low FODMAP)

5 Minutes • Low FODMAP • Gluten-free • Lactose-free • Serves 1 to many • Tired of the same old thing for lunch? Looking for a quick “grab and go” option? Sometimes all you need is a little inspiration from nature. Fruit and nuts are wonderful choices for this. What’s in season that’s on your low FODMAP list? Grab a piece of low FODMAP fruit and some nuts and voila! You have the perfect grab-and-go lunch.

Ingredients

Low FODMAP servings of some fruits are listed below.

1 tangerine

1 orange

1 cup of grapes

1 banana (firm/no spots)

10 strawberries

Low FODMAP servings of some nuts are listed below. You can pick one or cut your serving size down and pick two or three varieties.

32 peanuts

20 macadamia nuts

10 pecan halves

10 walnut halves

10 almonds

Directions

See what’s in season. Check what’s in your pantry. Use your imagination. Having a lean and efficient lunch is a great way to save time, and keep your mind sharp so you can stay awake and alert all day long. Save the heavier stuff for dinner time when you’re going to be going to sleep anyway.

You can pick one or cut your serving size down and pick two or three varieties. It’s important to keep as much variety in your diet as you can tolerate but don’t go overboard on the fruit as eating raw fruit can be problematic for some of us with IBS. Keep your portion size to one piece of fruit per meal and assess your body’s response. Then adjust the next time you have this for lunch.

Eat and enjoy every bite because you can!

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Mocha chocolate cake (low FODMAP)

60 minutes • Gluten-free • Low FODMAP • Serves 12 • This mocha chocolate cake recipe is the result of a search for the perfect mocha chocolate cake. And it has been found! It’s super moist, and the mocha flavor is intense and smooth. You can make this cake with three elegant tiers or use slightly larger pans and make only two tiers. Be sure to measure carefully and sift your ingredients for the best texture to your sponge.

Ingredients: Cake

3 cups gluten-free all-purpose flour

2 ⅔ cups granulated sugar

3 tbsp nice quality (fresh) cocoa powder

1 tsp kosher salt

1 tbsp baking soda

1 ½ tsp baking powder

½ cup sour cream

1/2 cup lactose-free whole milk mixed with 1 tablespoon white vinegar to sour (let sit for 5 minutes)

3 eggs large

1 1/4 cups decaf coffee hot, strong

1/2 cup water

3/4 cup canola oil

Ingredients: Mocha buttercream

2 sticks unsalted butter

1 pound (about 4 cups) powdered sugar

1 1/2 teaspoons nice quality (fresh) cocoa powder

1 1/2 teaspoons decaf espresso powder (I use decaf Starbucks Via - one packet)

1 1/2 teaspoons vanilla

1 1/2 tablespoons heavy cream

1/4 teaspoon salt

Ingredients: Dark chocolate ganache

1/2 cup dark chocolate, chopped

1/4 cup heavy cream

Directions: Cake

Preheat oven to 350F.

Butter and flour three 9-inch cake pans. I recommend laying a circle of parchment on the bottom of each pan after you grease and flour the pans to help release the cake without breakage.

Sift together the dry ingredients (including the sugar) into the bowl of a stand mixer and mix to combine. 

Combine the wet ingredients in a large bowl and whisk together then add the combined wet ingredients to the dry ingredients in the bowl of the stand mixer.

Mix on low to combine then turn up to level 2 and mix for two minutes.

Distribute batter evenly in the three pans and bake for 35-40 minutes at 350 degrees F or until a toothpick inserted in the center comes out clean. I recommend rotating the pans halfway through the bake for a more even bake.

Allow cakes to cool for 5 minutes, then invert onto wire racks to cool fully.

Directions: Mocha Buttercream

Sift the confectioners’ sugar, salt, cocoa, and espresso powder into a bowl.

Whip the butter for about 5 minutes in the stand mixer using a paddle attachment.

Beat in the sugar mixture slowly.

Add vanilla and drizzle in the cream while beating until desired consistency is reached. If you want the buttercream to have a stronger espresso taste, add more espresso powder.

Directions: Ganache

Warm the cream and pour over the chocolate. Set aside for a few minutes then whisk together. If there are a few bits of unmelted chocolate just microwave it for 10 seconds and whisk again.

Directions: Assembly

Spread a layer of buttercream on the first layer of cake then add a swirl of the ganache.

Lay the second layer of cake on and repeat the process.

Add the third layer and cover the cake with buttercream and smooth the surface.

Drizzle ganache on top of the cake and allow to set.

For a little extra appeal, you may put a chocolate-covered espresso bean where each piece will be sliced from the cake.

Serve with decaf coffee or lactose-free milk.

Eat and enjoy every bite—because you can!

This post may contain affiliate links so you can easily purchase items listed on the page. In some cases we have provided a special discount code for IBS Game Changers so be sure to use it! 

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