Sheet Pan Korean Gochujang Meatballs and Roasted Broccoli (low FODMAP)

15 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-Free • Dairy-free • Serves 4 • Ok to make-ahead: Korean Chili Paste

Trying new recipes can be tricky when you have IBS—but that’s why I do what I do! I create, test, taste, improve, and share with you! These super flavorful meatballs are quick, easy, and delicious. Best of all, they roast on the same sheet pan with the broccoli so there’s only one pan to wash. Try this yummy recipe. It’s a great way to change things up while keeping it simple and low FODMAP of course!

Ingredients: Meatballs

1/2 pound ground chicken

1/2 pound ground pork

2 tablespoons gluten-free low sodium soy sauce*

1-2 tablespoons Korean chili paste (recipe below)

3 green onions (green part only), finely chopped

1-inch fresh ginger, peeled and grated

1 large head broccoli, cut into florets (stems discarded)

1 tablespoon garlic-infused olive oil

Kosher salt and black pepper

2 tablespoons toasted sesame oil*

1 cup Jasmine rice* or other rice (cooked per package instructions)

1 tablespoon toasted sesame oil*

Ingredients: Sauce

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

2 tablespoons maple syrup*

2 tablespoons rice vinegar*

1-2 tablespoons Korean chili paste (recipe below)

1 inch fresh ginger, grated

1 tablespoon toasted sesame oil

Additional green onions and sesame seeds for serving

Directions

(1) Make-ahead note: If you can’t find Korean chili paste in the store that is low FODMAP, not to worry! It’s easy to make. My recipe is below.

(2) Prepare: Preheat the oven to 450 degrees F. Line a large rimmed baking sheet with parchment.

(3) Make steamed rice: Prepare steamed white or brown rice per package instructions except add 1 tablespoon toasted sesame oil into the water in place of butter when you are adding the rice and salt.

(4) Prepare the broccoli: Cut the broccoli into florets (discard the stems which are high in FODMAPs). Put the florets in a bowl with 1 tablespoon garlic-infused olive oil and toss. Sprinkle with salt and pepper and toss again. Then, put the broccoli on one half of the prepared baking sheet.

(5) Make the meatballs: Add the chicken and pork, soy sauce, Korean chili paste, green onions, and ginger to a bowl. Mix until just combined. Coat your hands with a bit of oil, and roll the meat into heaping tablespoon-size balls (this recipe will make about 16 meatballs). Place onto the other half of the prepared baking sheet. The mix will be wet, but it will firm up in the oven. Transfer to the oven and bake for about 15 minutes until the meatballs are cooked through.

(6) Make the sauce for the meatballs: Meanwhile, in a small pot, combine the soy sauce, maple syrup, rice vinegar, Korean chili paste, ginger, sesame oil, and 1/4 cup water. Bring the sauce to a boil and gently boil for about 5 minutes, until the sauce thickens and reduces by about 1/4. Remove from the heat.

(7) Finish: Remove the broccoli from the baking sheet into a warmed serving bowl. Drizzle about half the sauce over the meatballs, tossing to cover all sides. Return to the oven for 2-3 minutes, until the sauce has coated the meatballs nicely.

(8) Plate and Serve: Serve the meatballs over steamed rice topped with additional sauce, green onions, and sesame seeds, and with the broccoli on the side.

Eat and enjoy every bite because you can!

Korean Chili Paste (Gochujang)

Ingredients

1/3 cup water

2 tablespoons maple syrup

3 tablespoons red miso paste

1 teaspoon red pepper flakes (or less if you don’t like a lot of spice)

1/2 teaspoon rice vinegar

1 1/2 tablespoons sake (optional)

Directions

(1) Prepare the sauce base: Combine the water, maple syrup, red miso paste, and red pepper flakes in a small saucepan over medium heat. Cook until it starts to bubble then remove from heat and let cool for about 15 minutes.

(2) Add the sake and vinegar: Add sake and vinegar and taste. If needed, add a bit (1/4 teaspoon) salt. Stir and let cool to room temperature.

Make-ahead note: At this point, you may put this sauce in the refrigerator in an airtight container and use it for two to four weeks.

*This post may contain links for you to easily purchase items listed on the page. In some cases, we have provided a special discount code for IBS Game Changers so be sure to use it when you purchase an item to get the discount that has been arranged just for you! As an Amazon Associate, I earn a commission from qualifying Amazon purchases. 

More Deliciously Low FODMAP™ main course recipes you might enjoy

Korean Gochujang Chili Paste (low FODMAP)

5 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-Free • Dairy-free • Makes 1/2 cup • Ok to make-ahead: Steps 1 - 2

This simple sauce is truly delicious and worth the effort to make. It’s the ingredient you need to make my Korean Gochujang Meatballs and may be difficult to find pre-made without FODMAP ingredients. Whether you use it as a sauce for rice, tofu, fish, sauteed vegetables, or meat, you’ll love the complex flavor.

Ingredients

1/3 cup water

2 tablespoons maple syrup

3 tablespoons red miso paste

1 teaspoon red pepper flakes (or less if you don’t like a lot of spice)

1/2 teaspoon rice vinegar

Directions

(1) Prepare the sauce base: Combine the water, maple syrup, red miso paste, and red pepper flakes in a small saucepan over medium heat. Cook until it starts to bubble then remove from heat and let cool for about 15 minutes.

(2) Add the vinegar: Add the vinegar, stir, and let cool to room temperature.

Make-ahead note: At this point, you may put this sauce in the refrigerator in an airtight container and use it for two to four weeks.

*This post may contain links for you to easily purchase items listed on the page. In some cases, we have provided a special discount code for IBS Game Changers so be sure to use it when you purchase an item to get the discount that has been arranged just for you! As an Amazon Associate, I earn a commission from qualifying Amazon purchases. 

More Deliciously Low FODMAP™ sauce recipes you might enjoy

Super Easy, Super Delish Caramel Corn (low FODMAP)

10 Minutes prep • 10 Minutes cool • Low FODMAP • Gluten-free • Makes 12 cups • Ok to make-ahead: Steps 1 - 7

I happen to love caramel corn and if I knew how easy it was to make, I would have made it much sooner. This recipe delivers positively the BEST caramel corn I have ever eaten. Best of all, the recipe is so simple, you can make it in 20 minutes! I like it best just plain, but I have included the option to add peanuts or chocolate to your caramel corn if you want to be “fancy.” The beauty of making your own caramel corn is you can make it just the way you like it without any high FODMAP ingredients.

This is an exclusive recipe just for recipe club members.

Each week I am creating and delivering one very special recipe just for my recipe club members. If you’re not yet a member, I encourage you to join! Membership in the club includes access to the complete archive of recipes with filters so it can become your virtual low FODMAP cookbook plus, I am creating and delivering one special NEW recipe every week ONLY for recipe club members. And, for my true fans, I’ll be sharing behind-the-scenes content, and updates on the progress of the new cookbook.

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

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

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

Holiday Leftover Turkey Nachos (low FODMAP)

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

One of the best parts of preparing a big holiday meal is the leftovers you get to work with afterward. But how many turkey sandwiches can you actually eat!? This recipe is a great way to change it up and enjoy your leftovers with a whole different flavor profile. They are easy and quick to make and sure to please the whole family, including you!

Ingredients

1 bag (about 10 cups) tortilla chips without FODMAP ingredients

2 cups chopped cooked turkey meat

2 cups extra sharp cheddar cheese, grated

2 cups pepper jack cheese, grated

7 ounce can sliced black olives

7 ounce can chopped green chilies

1/2 cup chopped sweet peppers or jalapeno peppers if you prefer (optional)

1/2 cup cilantro leaves and/or green onions (green part only), chopped

1 cup lactose-free sour cream

Other items to consider adding: Low FODMAP sourdough stuffing, any sort of roasted vegetables you have leftover, and feel free to substitute other kinds of cheese you may have leftover from a charcuterie board in place of the cheddar or the pepper jack.

Directions

Make-ahead note (1): This recipe leverages leftovers so if you’re making from scratch, you’ll want to cook the turkey ahead of time. 

(2) Prepare the ingredients: Preheat the oven to 425 degrees F. Grate the cheese. Put the sour cream in a small bowl and stir to loosen. Chop the cilantro and/or green onions and set them aside for serving.

(3) Layer the ingredients: Scatter half the chips on a large rimmed baking sheet (or use two smaller sheets). Sprinkle evenly with the turkey, 1/2 the cheese, black olives, chopped green chilies, and any other leftovers you plan to use. Scatter the remaining chips on top followed by the remaining cheese.

(4) Bake: Bake until the cheese is melted and bubbly (but the chips aren’t burned), about 5 to 7 minutes.

(5) Serve: Serve the nachos with sour cream, chopped sweet peppers or jalapenos, cilantro, and/or green onions.

Eat and enjoy every bite because you can!

More Deliciously Low FODMAP™ appetizers you might enjoy

Cinnamon Pecan Coffee Cake (low FODMAP)

15 minutes prep • 45 minutes cook • Low FODMAP • Gluten-free • Serves 12 • Ok to make ahead: Steps 1 - 7

Having something easy and scrumptious for late morning brunch is a delicious treat. This divine cinnamon cake is perfect for breakfast, brunch, dessert, or afternoon tea. The nuts and cinnamon give it that comforting classic coffee cake taste that’s just yummy.

Ingredients: Filling

1/3 cup packed light brown sugar

2 teaspoons cinnamon

1/2 cup chopped pecans or walnuts

Ingredients: Cake

2 1/2 cups gluten-free flour (I used King Arthur Measure for Measure)

1 1/2 cups granulated sugar

1/2 cup custard powder

2 1/4 teaspoons baking powder

3/4 teaspoon Kosher salt

1 cup vegetable oil (I used Canola oil)

2/3 cup water or lactose-free milk

4 large eggs

2 teaspoons vanilla extract

Ingredients: Glaze

1 cup powdered sugar, sifted

2 tablespoons lactose-free milk

1/2 teaspoon vanilla extract

Directions

(1) Prepare: Place a rack in the center of the oven and preheat the oven to 350 degrees F. Lightly grease a 12-cup Bundt cake pan with butter or cooking spray and dust with gluten-free flour. Shake out any excess flour. Chop the nuts and sprinkle the chopped nuts evenly around the bottom of the pan (which will become the top of the cake) and set the pan aside.

(2) Mix filling: In a small mixing bowl, combine the brown sugar and cinnamon, and set aside.

(3) Make the batter: Combine all remaining dry ingredients in a sifter then sift into the bowl of your stand mixer or a mixing bowl. Add oil, water, milk, eggs, and vanilla. Blend on low speed for 1 minute then scrape down the sides of the bowl. Increase speed to medium and blend for 2 minutes until batter is smooth. Scrape sides of the bowl as needed.

(4) Layer the ingredients: Pour 1/3 of the batter into the prepared pan. Sprinkle 1/2 the filling mixture evenly over the batter. Pour another third of the batter evenly over the filling and sprinkle the remaining filling over the batter. Pour the remaining batter evenly over the filling and smooth it out with a rubber spatula.

(5) Cook the cake: Put the pan in the oven and cook until the cake is golden brown and springs back when lightly pressed, about 45 - 50 minutes. Remove the pan from the oven and place it on a wire rack to cool for 20 minutes. Then run a knife around the edge and turn it out onto a cooling rack and allow it to cool completely.

(6) Make the glaze: Combine the powdered sugar, milk, and vanilla in a small bowl and stir until smooth.

(7) Finish: Put your cake on a serving platter and drizzle glaze over the cake.

Make-ahead note: At this point, you may store the cake, or store any leftover cake, in an airtight container at room temperature for up to a week (yeah right it’s going to last that long!) or freeze and thaw at room temperature when ready to eat.

(8) Plate and serve: Slice and serve with your favorite breakfast, brunch, or tea.

Eat and enjoy every bite because you can!

*This post may contain links for you to easily purchase items listed on the page. In some cases, we have provided a special discount code for IBS Game Changers so be sure to use it when you purchase an item to get the discount that has been arranged just for you! As an Amazon Associate, I earn a commission from qualifying Amazon purchases. 

More Deliciously Low FODMAP™ desserts you might enjoy

Maple Cinnamon Old Fashioned (low FODMAP)

10 Minutes prep • 15 Minutes cool • Gluten-free • Low FODMAP • Serves 1 • Ok to make-ahead: Step 1

A special drink that’s simple to make is always a fun addition to any gathering. With its cinnamon undertones and cranberry pomegranate garnish, this one will go perfectly with the holidays. The sugar rim makes it extra special and a little bit fancy too!

This is an exclusive recipe just for recipe club members.

Each week I am creating and delivering one very special recipe just for my recipe club members. If you’re not yet a member, I encourage you to join! Membership in the club includes access to the complete archive of recipes with filters so it can become your virtual low FODMAP cookbook plus, I am creating and delivering one special NEW recipe every week ONLY for recipe club members. And, for my true fans, I’ll be sharing behind-the-scenes content, and updates on the progress of the new cookbook.

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

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

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

Navigating holiday feasting while on a low FODMAP diet

When you think of the holidays you probably think of family get-togethers, cozy homes, and LOTS of food. And you may think of feeling terrible the next day or even the next two or three days. This year is a bit different from other years but, whether you are hosting a gathering, or you are a guest at someone else’s feast, here are some tips that will help you navigate the holiday feasting, follow your low FODMAP diet, and feel ok (maybe even great!) the next day.

Download my FREE guide and get lots of helpful tips for being a relaxed host or an easy guest when following a low FODMAP diet.

You’ll also get links to delicious low FODMAP holiday recipes that everyone will enjoy so your holiday feasts can be easy!

With a little careful eating and drinking, you should be able to navigate the holidays without consequences.

Dessert Board (low FODMAP)

60 Minutes prep • 30 Minutes cook • Gluten-free • Serves many • Ok to make-ahead: Steps 1 - 2

We’ve all been presented with charcuterie boards as an appetizer, but what about a dessert board for dessert? When you have a lot of people who all like different things, a dessert board can be a fun way to offer lots of choices in a simple way! I’ve combined my low FODMAP Brown Butter Salted Chocolate Chip Cookies with Spiced Ginger Whoopie Pies, strawberries, green grapes, moon drop grapes, and a few festive candies to create a board with something for everyone.

Ingredients

Make a couple of your favorite cookie recipes such as our delicious low FODMAP Brown Butter Salted Chocolate Chip Cookies or our amazing Riciarelli Almond Cookies, or our wonderful Nana Sears Flourless Peanut Butter Cookies, or whatever cookies you like!

Directions

(1) Bake and cool the cookies

(2) Wash and dry the fruit

(3) Put it all together: Assemble your board (or platter) in a way that looks pretty to you. Don’t be afraid to pile things up so you have some dimension. There’s no right or wrong here.

Be creative! Blend different flavors, shapes, sizes, and colors to make your board most appealing!

Have fun with it!

Eat and enjoy every bite because you can!

More Deliciously Low FODMAP™ dessert recipes you might enjoy

Almond, Kale and Quinoa Pilaf (low FODMAP)

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

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

Ingredients

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

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

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

3 green onions (green part only), finely chopped

1 tablespoon olive oil

1 teaspoon toasted sesame oil*

1/2 cup almonds, chopped

1/2 cup crumbled feta cheese

Kosher salt* and black pepper*

Directions

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

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

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

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

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

Eat and enjoy every bite because you can!

*This post may contain links for you to easily purchase items listed on the page. In some cases, we have provided a special discount code for IBS Game Changers so be sure to use it when you purchase an item to get the discount that has been arranged just for you! As an Amazon Associate, I earn a commission from qualifying Amazon purchases. 

More Deliciously Low FODMAP™ side dish recipes you might enjoy

Sheet Pan Crispy Tofu and Mushrooms (low FODMAP)

45 Minutes prep • 40 Minutes cook • Low FODMAP • Gluten-free • Vegan • Serves 4 • Ok to make-ahead: Step 1

This delicious yet simple sheet pan meal is packed with flavor and is sure to please all your vegetarian and even vegan friends and family. Oyster mushrooms are really good when prepared this way as they become crispy on the edges and the flavor concentrates as the moisture bakes away. Serve over white or brown rice as is or alongside a simple salad or some stir-fried vegetables and you’ve got a perfect low FODMAP, meatless, yet extremely nutritious, meal.

Ingredients

One 14-ounce container extra-firm tofu

8 - 12 ounces oyster mushrooms, chopped

4 tablespoons canola oil, divided

4 teaspoons toasted sesame oil, divided

4 teaspoons low sodium gluten-free soy sauce, divided, plus more for serving

1 teaspoon rice vinegar

1 tablespoon cornstarch

1 tablespoon gluten-free panko breadcrumbs

1 tablespoon toasted sesame seeds, plus more for garnish

Fresh chives, chopped, for garnish

1 cup Jasmine white rice or short-grain brown rice, cooked per package instructions

Directions

(1) Prepare the tofu: Before you’re ready to start cooking, you need to press the tofu to get as much moisture out as possible. To do this, put a couple of folded paper towels in a shallow pan, then put the tofu on the towels, then add another layer of paper towels. On top of the second layer of towels, place a small cutting board with some heavy objects (some canned goods work well) to apply pressure to the tofu.

Make-ahead note: You can set the tofu in the refrigerator to drain hours before (or even the night before) you plan to cook this dish and once the tofu is drained, this meal comes together very quickly.

(2) Prepare the kitchen: Meanwhile, pre-heat the oven to 400 degrees F and line two rimmed baking sheets with parchment paper.

(3) Prepare the ingredients: When the tofu has been thoroughly drained, cut it into 1/2-inch cubes and place the cubes in a bowl. Chop the mushrooms and put them in another bowl.

(4) Sauce the ingredients: To each bowl, add 2 tablespoons canola oil, 2 teaspoons toasted sesame oil, 2 teaspoons gluten-free soy sauce. To the bowl of tofu, add the cornstarch, panko, and sesame seeds and stir to coat.

(5) Bake: Spread the tofu out evenly on one baking sheet and the mushrooms out on another. Bake for 30 to 40 minutes, stirring halfway through bake time. When the tofu and mushrooms are getting a bit crisp, remove them from the oven, drizzle with the remaining 1 teaspoon soy sauce and 1 teaspoon rice vinegar, and stir them gently together.

(6) Make the rice: Meanwhile, steam white or brown rice per package instructions.

(7) Plate and serve: Put rice in a bowl, add a generous scoop of the tofu and mushrooms, drizzle a bit of soy sauce over the top and add a sprinkle of chives and more sesame seeds if you like. Serve with additional soy sauce on the side.

Eat and enjoy every bite because you can!

*This post may contain links for you to easily purchase items listed on the page. In some cases, we have provided a special discount code for IBS Game Changers so be sure to use it when you purchase an item to get the discount that has been arranged just for you! As an Amazon Associate, I earn a commission from qualifying Amazon purchases. 

More Deliciously Low FODMAP™ vegetarian recipes you might enjoy

Peppermint Bark Shortbread Cookies (low FODMAP)

20 minutes + 30 to chill • 20 Minutes cook • Gluten-free • Makes 24 • Ok to make-ahead: Steps 1 - 5

Shortbread cookies dipped in chocolate and dusted with crushed peppermint make the perfect holiday cookies for family, friends, and neighbors. These cookies should be crisp and have a little crunch to go with the crunch of the peppermint candy. The silky chocolate brings it all together and keeps that peppermint at the ready for your tastebuds to enjoy! They are sturdy and keep well in an airtight container so they make great holiday cookie exchange or gift cookies.

This is an exclusive recipe just for recipe club members.

Each week I am creating and delivering one very special recipe just for my recipe club members. If you’re not yet a member, I encourage you to join! Membership in the club includes access to the complete archive of recipes with filters so it can become your virtual low FODMAP cookbook plus, I am creating and delivering one special NEW recipe every week ONLY for recipe club members. And, for my true fans, I’ll be sharing behind-the-scenes content, and updates on the progress of the new cookbook.

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

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

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

Roasted Carrot Soup (low FODMAP)

10 Minutes prep • 35 Minutes cook • Low FODMAP • Gluten-free • Serves 4 • Ok to make-ahead: Steps 1 - 6

This delicious and beautiful soup makes a delightful winter lunch or dinner served with our perfect grilled cheese sandwiches. Roasting the carrots brings out the flavor and the color in this soup so it makes an excellent first course or even an appetizer served in small glasses. It’s light and flavorful and can be fully dairy-free if needed.

Ingredients

1 3/4 pounds carrots (about 6-8 large carrots)

4 tablespoons garlic-infused olive oil

4 cups low FODMAP chicken broth (I used Gourmend low FODMAP Chicken Broth - Use code IBSGC15 for a 15% discount)

1 piece ginger, an inch long, peeled

1 sprig thyme, plus more for garnish

4 green onions (green part only) chopped

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

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

1 teaspoon Gourmend Garlic Scape Powder (use code IBSGC15 for 15% discount)

Kosher salt and freshly ground black pepper

1/4 - 1/2 cup heavy cream or coconut milk

Directions

(1) Prepare: Preheat oven to 400 degrees F. Line a rimmed baking sheet with parchment paper. Wash and cut the carrots into 1-inch rounds and toss them, in a bowl, with 2 tablespoons of the olive oil and a generous sprinkling of salt.

(2) Roast the carrots: Put the baking sheet in the oven and cook until the carrots are fork-tender, turning them over with a spatula halfway through the baking time. Bake for about 20 minutes (more if your carrots are very thick or your pieces are large).

(3) Heat the broth: Meanwhile, bring the chicken broth to a boil, add the ginger and the thyme and reduce heat to simmer for 15 minutes.

(4) Cook the green onions: In a small frying pan, heat the remaining 2 tablespoons of olive oil. When hot, add the chopped green onions and cook for a couple of minutes until soft but not browned. Remove from the heat and set aside.

(5) Finish: Remove the ginger and thyme from the chicken broth and add the cooked green onions and the carrots. Bring to a boil then reduce heat and simmer for 5 to 10 minutes, until the carrots are soft enough to puree. Remove from the heat and stir in 1/4 cup of cream or coconut milk.

(6) Blend the soup: Use an immersion or a standard blender to puree the mixture until smooth. If the soup seems too thick, add a bit more cream or coconut milk and reheat gently if needed (do not boil). Add the garlic and onion salts, and the garlic scape powder. Blend and taste, and add salt and pepper to your taste.

Make-ahead note: At this point, you may let the soup cool, then keep it in an airtight container in the fridge for 2 or 3 days. The soup actually improves with some time so it’s a great make-ahead dish. When ready to serve, reheat over medium heat only. Do not boil.

(7) Plate and serve: To serve, garnish with chopped fresh thyme, and fresh ground black pepper.

Eat and enjoy every bite because you can!

*This post may contain links for you to easily purchase items listed on the page. In some cases, we have provided a special discount code for IBS Game Changers so be sure to use it when you purchase an item to get the discount that has been arranged just for you! As an Amazon Associate, I earn a commission from qualifying Amazon purchases. 

More Deliciously Low FODMAP™ soup recipes you might enjoy

Chicken Cordon Bleu (low FODMAP)

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

Here’s another classic chicken dish that I have made delicious and low FODMAP—just for you! Featuring chicken breasts stuffed with thin slices of flavorful prosciutto and cheese, all enrobed in a crisp and crunchy coating, no matter how you slice it, Chicken Cordon Bleu is a treat for the senses. Pair it with one of our flavorful salads and you’ll have a delightful dinner.

Ingredients

2 large or 4 small skinless, boneless chicken breasts (about 1½ lb. total)

Kosher salt* and black pepper*

4 slices prosciutto (about 4 oz. total)

4 slices Gruyère cheese (about 4 oz. total)

3/4 cup gluten-free Panko* or sourdough breadcrumbs

1/4 cup finely chopped parsley or fresh basil

1 large egg

1/2 cup gluten-free all-purpose flour*

2 tablespoons Dijon mustard*

3 tablespoons canola oil*

Directions

(1) Prepare chicken: Trim any fat around the edges of the chicken and slice large chicken breasts in half horizontally into 4 cutlets and lightly pound the thicker pieces between sheets of plastic wrap until all pieces are a similar thickness of about 1/2 inch. Season both sides of each breast lightly with Kosher salt. Put on a plate, covered with plastic wrap and refrigerate overnight or at least 4 hours before cooking. 

Make-ahead note: This chicken is pretty quick to cook but the texture and flavor benefit from early salting. So, salt your chicken and let it sit overnight or at least for about 4 hours before you cook it. 

(2) Prepare: Place a rack in the middle of the oven and preheat the oven to 375 degrees F. Combine breadcrumbs and parsley or basil in a shallow bowl. Whisk egg and 1 tablespoon. water in another shallow bowl. Spread flour on a plate and add 1 teaspoon salt, and 1/2 teaspoon pepper. Use a fork to mix it together.

(3) Prepare chicken: Arrange chicken smooth side down on a work surface. Spread each breast with Dijon mustard. Then, cover one half of each breast with one slice of Proscuitto and one or two slices of cheese, leaving a little space around the edges. Fold breast in half over Proscuitto and cheese and press edges together to firmly seal.

(4) Dredge chicken: Press both sides of chicken in flour, shaking off any excess, then dip both sides into egg mixture. Finally dip in the breadcrumb mixture, patting with your fingers to adhere crumbs all over the outside. Transfer to a plate and repeat with remaining stuffed breasts.

(5) Cook the chicken: Heat oil in a large heavy skillet over medium-high until shimmering. Cook chicken, turning occasionally until browned on all sides, 2–3 minutes per side. Transfer to a wire rack set on a rimmed baking sheet; season lightly with salt and pepper. Bake chicken until just done (about 5 minutes, depending on the size of the chicken breasts). If you have an instant-read thermometer, check for doneness by inserting it into the thickest part to be sure it registers 165 degrees F. 

(6) Plate and serve: Serve right away with a crisp and colorful green salad alongside.

Eat and enjoy every bite—because you can!

*This post may contain links for you to easily purchase items listed on the page. In some cases, we have provided a special discount code for IBS Game Changers so be sure to use it when you purchase an item to get the discount that has been arranged just for you! As an Amazon Associate, I earn a commission from qualifying Amazon purchases. 

More Deliciously Low FODMAP™ main course recipes you might enjoy

Cheesy Baked Eggs and Herby Mushrooms (low FODMAP)

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

Resting on a bed of sautéed mushrooms, these baked eggs are perfect for breakfast, brunch, or a light supper. They are easy to make, full of excellent flavor, and they’re a nice change of pace when you’re looking for a really delicious vegetarian option. Serve as-is for a wonderful side or vegetarian main dish or, for a phenomenal egg sandwich, serve on buttered sourdough toast.

Ingredients

2 tablespoons butter

8 ounces oyster mushrooms, chopped

1 teaspoon Gourmend Garlic Scape Powder* (use code IBSGC15 for 15% discount)

1/2 teaspoon dry thyme*

Kosher salt* and black pepper*

4 large eggs

1/3 cup gruyere cheese, grated

2 tablespoons heavy cream

1 teaspoon fresh thyme leaves (optional)

Directions

(1) Prepare: Preheat oven to 400 degrees F, chop the mushrooms, grate the cheese, and grease a small baking pan (8” x 8” or equivalent round or oval baker)

(2) Cook the mushrooms: In a medium saucepan, melt the butter over medium-high heat. Once the butter has become foamy, add the mushrooms and sprinkle them with Kosher salt and fresh ground black pepper. Continue to cook the mushrooms until they are tender (about 8 minutes), stirring occasionally. Stir in the garlic scape powder and the dry thyme and continue cooking for another minute or two.

Make-ahead note: At this point, you may let the mushrooms coool and set everything aside until you’re ready to add the eggs and bake the dish.

(3) Assemble the dish: Pour the mushrooms into the bottom of the greased baking dish and spread evenly. Crack the eggs over the mushrooms, spreading them out so they aren’t on top of each other. Sprinkle them with Kosher salt and fresh ground black pepper. Sprinkle the cheese over the eggs and then drizzle the cream over everything.

(4) Bake: Bake for about 10 minutes until the egg whites are set, the yolks are still slightly runny, and the cheese is nicely melted.

(5) Finish: Remove from oven and sprinkle with fresh thyme.

(4) Plate and serve: Serve warm as-is for a wonderful side or vegetarian main dish or, for a phenomenal egg sandwich, serve on buttered sourdough toast.

Eat and enjoy every bite because you can!

*This post may contain links for you to easily purchase items listed on the page. In some cases, we have provided a special discount code for IBS Game Changers so be sure to use it when you purchase an item to get the discount that has been arranged just for you! As an Amazon Associate, I earn a commission from qualifying Amazon purchases. 

More Deliciously Low FODMAP™ breakfast, vegetarian, and side dish recipes you might enjoy

Silky Peanut Butter Cheesecake with Dark Chocolate Drizzle (low FODMAP)

20 Minutes prep • 35 Minutes cook • Low FODMAP • Gluten-free • Serves 8 • Ok to make-ahead: Steps 1 - 2 or 1 - 4

I happen to love cheesecake. And this cheesecake in particular combines some of my all time favorite flavors. The cake is silky smooth and the peanut butter flavor, combined with the dark chocolate drizzle, is sheer perfection. Now that lactose-free cream cheese is so readily available, it means you can make amazing cheesecake like this that is actually low FODMAP. Dream come true? Yes indeed!

This is an exclusive recipe just for recipe club members.

Each week I am creating and delivering one very special recipe just for my recipe club members. If you’re not yet a member, I encourage you to join! Membership in the club includes access to the complete archive of recipes with filters so it can become your virtual low FODMAP cookbook plus, I am creating and delivering one special NEW recipe every week ONLY for recipe club members. And, for my true fans, I’ll be sharing behind-the-scenes content, and updates on the progress of the new cookbook.

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

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

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

Maple Glazed Roasted Acorn Squash (low FODMAP)

20 Minutes prep • 60 Minutes cook • Low FODMAP • Gluten-free • Serves 4 • Ok to make-ahead: Steps 1 - 2

I love roasting vegetables because it mellows and sweetens them in a marvelous way. Roasted acorn squash is no exception! This is a simple and delicious vegetarian side dish recipe that uses only five ingredients. It’s super easy to make (even cutting and removing the seeds isn’t hard) and the result is delicious!

Ingredients

2 acorn squash, split and seeded

2 tablespoons salted butter, melted

2 tablespoons real maple syrup

2 - 4 tablespoons light brown sugar

1 teaspoon Kosher salt

Directions

(1) Prepare: Preheat oven to 400 degrees F. Split the squash with a sharp knife and use a spoon to remove the seeds and “stringy” flesh from the middle of the squash. Then, use a small sharp knife to score the inside about 1/2” deep into the flesh. This will allow the butter and sugar to sink down into the squash while it cooks which will enhance the squash flavor.

(2) Prepare the squash: Put the scored squash on a rimmed baking sheet making sure any squash on the edge of the pan is tilted toward the center of the pan to ensure drips end up in the pan, not on the bottom of your oven.

Make-ahead note: At this point, you may cover the squash with plastic wrap and set it aside until you’re ready to cook it. If it’s going to be waiting more than a couple of hours, I recommend refrigerating.

(3) Glaze: Combine the melted butter and maple syrup and use a pastry brush to brush the mixture onto the entire interior surface of the squash. Sprinkle evenly with brown sugar and a bit of salt.

(4) Bake: Put the pan in the oven and roast for one hour or until tender. Halfway through roasting check the squash and use a spoon to scoop the liquid from the “bowl” of the squash and drizzle it over the top part of the squash a few times.

(4) Plate and serve: Remove from the oven and let cool slightly. If there’s any liquid in the “bowl” of the squash use a spoon to scoop it up and drizzle it over the top part of the squash a few times. Just before serving sprinkle with a small bit of Kosher salt. Serve with a spoon to scoop the flesh out of the squash.

Eat and enjoy every bite because you can!

A note about acorn squash: While acorn squash has not been tested by Monash University nor included in their low FODMAP foods app, it has been reported to be a low FODMAP food and I was able to tolerate 1/2 an acorn squash without symptoms. I recommend you start small with your own intake of acorn squash and see how it goes for you. If 1/4 squash is ok, then go up to 1/2 and see how that feels. I hope you enjoy it as much as I did!

*This post may contain links for you to easily purchase items listed on the page. In some cases, we have provided a special discount code for IBS Game Changers so be sure to use it when you purchase an item to get the discount that has been arranged just for you! As an Amazon Associate, I earn a commission from qualifying Amazon purchases. 

More Deliciously Low FODMAP™ side dish recipes you might enjoy

Chicken Piccata with Crispy Sage and Herby Mushroom Cream (low FODMAP)

20 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-free • Serves 4 • Ok to make-ahead: Steps 1 - 3

Creamy mushroom sauce combined with lemony piccata pan sauce poured over chicken and pasta is truly a delicious combination. Oyster mushrooms cook down and caramelize beautifully so they are the perfect mushroom for this dish and they just happen to be the only low FODMAP mushroom we know of! So, make this chicken piccata with herby mushroom cream and eat it without consequences. Pair it with some crusty sourdough bread (to soak up any extra sauce), and our holiday salad and you have a perfect meal!

Ingredients: Chicken

2 boneless skinless chicken breasts, sliced in half horizontally

1/3 cup gluten-free flour*

Kosher salt* and black pepper*

4 tablespoons garlic-infused olive oil*

4 tablespoons salted butter

12 whole fresh sage leaves

1/2 cup dry white wine such as sauvignon blanc or pinot grigio

1/3 cup fresh-squeezed lemon juice (about 2 lemons)

2 tablespoons capers, drained

Ingredients: Herby Mushroom Cream

2 tablespoons garlic-infused olive oil*

4 cups oyster mushrooms, chopped

2 tablespoons fresh thyme leaves

Pinch red pepper flakes*

1 pound gluten-free pasta (I used Delallo Gluten-Free Penne Rigate*)

1/3 cup heavy cream

1/2 cup freshly grated parmesan cheese

1/2 cup freshly grated manchego cheese

Directions

(1) Prepare the chicken: This step is optional but results in a more flavorful and tender chicken for your chicken piccata. Remove chicken breasts from the package and slice them horizontally. Season both sides of each breast lightly with Kosher salt and lay them on a rimmed plate or baking dish. Cover the dish with plastic wrap and refrigerate until ready to use or at least 4 hours before cooking.

(2) Prepare other ingredients: Grate the cheeses, squeeze the lemons, chop the mushrooms, and strip the thyme leaves from their stems. Set aside.

(3) Dredge the chicken: Put the flour, salt, and pepper on a plate or in a shallow dish. Toss together with a fork. Press the chicken lightly into the flour mixture, turning to coat both sides and the edges. Set chicken aside on a plate.

Make-ahead note: At this point, you may put the chicken in the refrigerator until you’re ready to cook it.

(4) Cook the chicken: Heat the garlic-infused olive oil in a large skillet. When it shimmers, add the chicken breasts and cook for about 3 - 4 minutes on each side, or until golden. Remove the chicken to a plate and set it aside.

(5) Crisp the sage: In the same skillet, melt the butter, then add the sage leaves. Cook until crisp (about 1 minute), then remove the sage leaves to a paper towel.

(6) Make the pan sauce: Pour the wine and the lemon juice into the same skillet you have been using. Cook for about a minute. Add the capers, taste the sauce, then season with salt and pepper as needed. Slide the chicken into the pan sauce in the skillet and simmer for 5-10 minutes or until just cooked through.

(8) Cook the mushrooms: In a separate skillet, heat 2 tablespoons of garlic-infused olive oil over high heat. When the oil shimmers, add the mushrooms and season lightly with Kosher salt and pepper. Cook without stirring for 5 minutes until the mushrooms are golden on the bottom side. Stir and then continue cooking for another 3 - 5 minutes. Reduce the heat to medium and add the thyme and red pepper flakes.

(9) Make the mushroom cream sauce: Add the cream and about 1/4 cup very hot water to the pan with the mushrooms. Add the parmesan and manchego cheese. Stir until the cheese is melted and the sauce is creamy.

(10) Cook the pasta: Meanwhile, cook the pasta per package instructions. Drain, and drizzle with a bit of olive oil. Toss and set aside until ready to plate and serve.

(11) Plate and serve: Divide the pasta between plates. Spoon the pan sauce over the pasta making sure to get a few capers onto the pasta too. Top the pasta with the chicken, the mushroom cream sauce, and the toasted sage leaves. Serve with some crusty sourdough bread (to soak up any extra sauce), and our holiday salad.

Eat and enjoy every bite because you can!

*This post may contain links for you to easily purchase items listed on the page. In some cases, we have provided a special discount code for IBS Game Changers so be sure to use it when you purchase an item to get the discount that has been arranged just for you! As an Amazon Associate, I earn a commission from qualifying Amazon purchases. 

More Deliciously Low FODMAP™ main course recipes you might enjoy

Salted white Chocolate Ginger Cookies (Low FODMAP)

30 Minutes prep • 20 Minutes cook & cool • Low FODMAP • Gluten-free • Makes 16 - 24 • Ok to make-ahead: Steps 1 - 3

Soft and gingery topped with sweet white chocolate and a hint of flaky salt, these cookies are truly delicious. And, they taste best the day after you bake them so they are literally the perfect make-ahead cookie. These soft ginger cookies will be a star at any holiday cookie exchange—but only if your family will let you take them out of the house!

Ingredients

3/4 cup salted butter, at room temperature

1 cup dark brown sugar*

1 large egg, at room temperature

2 1/4 cups gluten-free all-purpose flour (I used King Arthur Measure for Measure*)

2 1/2 teaspoons ground ginger*

1 teaspoon baking soda*

1 teaspoon ground cinnamon*

3/4 teaspoon ground cloves*

1/4 teaspoon Kosher salt* + more for sprinkling

1/2 cup white sugar*

3/4 cup tempered white chocolate (I used Ghirardelli White Chocolate Melting Wafers*)

2 teaspoons coconut oil*

Directions

(1) Prepare: Put butter and egg out to come to room temperature. Preheat oven to 350 degrees F and line rimmed baking sheets with parchment. Pour about 1/2 cup of white sugar in a shallow bowl and set aside.

(2) Cream butter and sugar: In a large bowl, cream the butter and sugar until well combined, light, and fluffy. Beat in the egg. In a separate bowl, whisk together the dry ingredients (flour, ginger, baking soda, cinnamon, cloves, and salt). Gradually add to the creamed mixture and mix well, scraping down the sides and bottom of the bowl as you mix.

(3) Chill the dough: Put the mixing bowl with the dough in the refrigerator to chill and firm for at least 20 minutes.

Make-ahead note: At this point, you can cover the bowl with plastic wrap and refrigerate 12 - 24 hours until you’re ready to bake the cookies.

(4) Prepare the cookies: Use a medium cookie scoop or large spoon to get enough dough to make about 1 1/2 inch balls of dough. As you make the dough balls, roll them in the sugar you prepared in the shallow bowl and put them 2 inches apart on the parchment-lined baking sheets.

(5) Bake: Bake at 350 degrees F until puffy and lightly browned around the edges (about 10 minutes). Cookies won’t look done but they will continue to cook after you take them out of the oven. Remove from oven and sprinkle lightly with Kosher salt. Let cool for 5 - 10 minutes on trays before removing to cooling racks.

(6) Finish: In a glass measuring cup or bowl, melt the tempered white chocolate and stir it together with the coconut oil until is smooth and of the right consistency to drizzle over the cookies. Fill a pastry bag or decorating tube with the melted white chocolate and use it to drizzle the chocolate across the cookies.

(7) Serve: Let chocolate firm up and serve immediately or let cookies cool completely and store in an air-tight container for up to 3 days.

Eat and enjoy every bite because you can!

*This post may contain links for you to easily purchase items listed on the page. In some cases, we have provided a special discount code for IBS Game Changers so be sure to use it when you purchase an item to get the discount that has been arranged just for you! As an Amazon Associate, I earn a commission from qualifying Amazon purchases. 

More Deliciously Low FODMAP™ dessert recipes you might enjoy

Scotch Vanilla Ice Cream and Salted Scotch Caramel Sauce (low FODMAP)

15 Minutes prep • 4 hours chill • Low FODMAP • Gluten-free • Makes 2 pints of ice cream and 1 pint of sauce • Ok to make-ahead: Ice Cream & Sauce!

If you have a Scotch Whiskey lover (like I am!) in your circle, this super-easy no-cook/no-churn Scotch Vanilla Ice Cream topped with amazing Salted Scotch Caramel Sauce cannot be beaten for creamy deliciousness! It’s so easy to make and you end up with a really special dessert. The sauce will keep for a month in the refrigerator so make it ahead and you’ll be ready to create a showstopper dessert for your next dinner party!

This is an exclusive recipe just for recipe club members.

Each week I am creating and delivering one very special recipe just for my recipe club members. If you’re not yet a member, I encourage you to join! Membership in the club includes access to the complete archive of recipes with filters so it can become your virtual low FODMAP cookbook plus, I am creating and delivering one special NEW recipe every week ONLY for recipe club members. And, for my true fans, I’ll be sharing behind-the-scenes content, and updates on the progress of the new cookbook.

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

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

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

Italian Meatball Bake (low FODMAP)

15 Minutes prep • 60 Minutes cook • Low FODMAP • Serves 6 • Ok to make-ahead: Steps 1 - 4

Italian meatballs, when made well, can be a delicious savory addition to your favorite pasta. They may have seemed out of reach on a low FODMAP diet, but no longer! This recipe takes advantage of herbs, spices, and simmer time to enhance flavors and deliver super delicious savory meatballs you can serve as a main course or side dish. They’re easy to make and sure to please.

Ingredients

1 pound ground pork

1 pound ground chicken

Spice mix for low FODMAP Italian Sausage Seasoning:

1 tablespoon fennel seed*

1 tablespoon dry thyme*

1 tablespoon dry basil*

1 tablespoon dry oregano*

1/2 - 1 teaspoon cayenne pepper*

2 teaspoons paprika*

1 teaspoon smoked paprika*

2 teaspoons Smoke n Sanity Essence of Garlic Salt* (use code IBSGC10 for 10% discount)

OR 1 teaspoon Kosher salt and 1 teaspoon Gourmend Garlic Scape Powder* (use code IBSGC15 for 15% discount)

1 slice real sourdough bread

2 eggs

1/3 cup parmesan cheese, grated

1 bunch green onions (green part only), chopped

12 ounces gluten-free pasta

2 15-ounce cans Del Monte tomato sauce* (or other low FODMAP tomato sauce)

2 bay leaves*

1 teaspoon dry basil*

1 teaspoon dry oregano*

1/2 cup mozzarella cheese, shredded

1/2 cup Havarti cheese, shredded

1/4 cup fresh oregano

Directions

(1) Preheat the oven: to 450 degrees F. Grease a 9×13 inch baking pan (or similarly sized baking dish) with olive oil and run the sourdough bread through your food processor to make bread crumbs.

(2) Prepare the marinara sauce: You can use our 30 Minute Pasta Sauce or make this simplified version. In a saucepan, combine the tomato sauce, bay leaf, basil, and oregano. Bring to a simmer and simmer for 20 - 30 minutes or until ready to use.

(3) Prepare the meat: In a bowl, combine the chicken and pork with the Italian Sausage seasoning. Add the bread crumbs, eggs, parmesan, green onions, and a pinch each of salt and pepper.

(4) Make the meatballs: Coat your hands with olive oil, then roll the meat into 2 tablespoon size balls, and place them into the prepared baking dish. Bake for 15 minutes or until the meatballs are crisp on the outside, but not yet cooked through on the inside.

Make-ahead note: At this point, you can put the meatballs and sauce in the refrigerator until you’re ready to cook and them.

(5) Cook the pasta: While the meatballs cook, you can prepare your favorite gluten-free pasta for serving.

(6) Finish: Remove from the oven and pour the marinara sauce over the meatballs. Cover the pan with foil and bake for 15 minutes or until the meatballs are cooked through. Remove the foil, sprinkle the cheeses and oregano over the meatballs, and bake until the cheese is melted and golden for about 10 minutes.

(7) Plate and serve: Put a bed of pasta on each plate. Top with a few meatballs, some sauce, and some fresh oregano. If you want to add some fresh grated parmesan, you may do that too!

Eat and enjoy every bite because you can!

*This post may contain links for you to easily purchase items listed on the page. In some cases, we have provided a special discount code for IBS Game Changers so be sure to use it when you purchase an item to get the discount that has been arranged just for you! As an Amazon Associate, I earn a commission from qualifying Amazon purchases. 

More Deliciously Low FODMAP™ main course recipes you might enjoy