Chicken Noodle Soup (low FODMAP)

15 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-free • Serves 6 • Ok to make-ahead: Steps 1 - 7

There’s nothing quite so comforting as a classic chicken noodle soup. This recipe makes a wonderfully flavorful soup that I just love. The fresh herbs give your soup an excellent complex flavor that improves with time so don’t be afraid to make the soup a day ahead to save some time. (Just keep the pasta separate so it doesn’t absorb all the liquid.) Serve it with some crusty real sourdough bread and butter for a perfect weeknight dinner.

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.

More Deliciously Low FODMAP™ soup recipes

Cajun Creole Chicken and Linguini (low FODMAP)

15 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-free • Serves 4

This chicken is as delicious as it looks! The combination of the Cajun Creole seasoning and the lemon really brings out a zesty flavor that is wonderfully balanced by the creamy sauce. It’s not overly spicy so the whole family will love this tender and flavor-packed chicken. I used 2 chicken breasts for four people, but we could all have eaten more — it’s so good.

Ingredients

1 pound gluten-free linguini noodles (I used Rummo gluten-free linguini)

1 tablespoon garlic-infused olive oil

2 chicken breasts sliced into 6 thin cutlets/tenders

2 tablespoons Smoke N Sanity Cajun Creole seasoning (use code IBSGC10 for 10% discount)

1 1/2 cups freshly grated parmesan cheese plus more for serving

Kosher salt and black pepper

4 tablespoons butter

2 tablespoons fresh-squeezed lemon juice

1 cup Gourmend low FODMAP chicken broth (use code IBSGC15 for 15% discount)

1 cup lactose-free whole milk or cream (or lactose-free half and half)

2 tablespoons chopped fresh herbs for serving

Directions

(1) Prepare: Preheat the oven to “warm” (less than 300 degrees F). Slice the chicken breasts horizontally into fairly even size slices. Grate the parmesan cheese. Squeeze the lemon.

(2) Cook the pasta: Bring a large pot of salted water to a boil. Cook the pasta al dente, according to package directions. Drain and set aside (keep warm).

(3) Prepare the chicken: In a bowl, toss together the olive oil, cajun seasoning, 2 tablespoons of the parmesan, and a good grinding of black pepper. Add the chicken and toss to coat.

(4) Cook the chicken: Melt 2 tablespoons butter in a large pan set over medium-high heat, add the chicken, and sear until deeply golden on both sides, about 3 - 5 minutes per side (depending on how thick your chicken pieces are). Turn the heat off and pour the lemon juice over the chicken. Transfer the chicken to a warm plate and keep warm in the oven.

(5) Make the sauce: To the same pan over medium-high heat, add 2 tablespoons of butter and let it melt. Add the broth and milk or cream. Whisk until smooth. Bring the sauce to a gentle simmer and cook for about 5 minutes, until slightly thickened. Stir in 1 1/2 cups parmesan, then add the cooked pasta and toss to coat the pasta in the sauce. Cook for about 2 minutes until the pasta is nicely warmed through.

(6) Finish: Remove from the heat and top with the cooked chicken, a bit more parmesan, and the chopped herbs.

(7) Plate and serve: Serve immediately with extra parmesan on the side.

Eat and enjoy every bite because you can!

This post contains 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

Broccoli Cheddar Pasta with Mushrooms (low FODMAP)

5 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Serves 4 - 6 • OK to make ahead: Steps 1 - 4

I love making delicious meals you can cook in one pot that include all the food groups! With broccoli, mushrooms, and fresh herbs, this pasta dish has plenty of vegetables. The creamy sauce is made super flavorful with extra sharp cheddar cheese and the mushrooms have an almost meaty quality to them that is quite wonderful. You can use any sort of gluten-free pasta you have on hand from orzo to rotini and beyond. This dish makes a wonderful main course but could also be served as a hearty side dish.

Ingredients

1 tablespoon garlic-infused olive oil

1 bunch green onions (green part only), chopped

1 cup finely chopped oyster mushrooms

3 tablespoons salted butter

12 ounces dry gluten-free pasta (I used Rummo Gluten-Free Fusilli)

2 tablespoons fresh thyme leaves, plus more for serving or 1 teaspoon dry thyme

3 cups low FODMAP chicken broth (use code IBSGC15 for 15% discount)

1/2 cup dry white wine such, as Chardonnay, Pinot Grigio, or Sauvignon Blanc

4 cups broccoli (florets only)

1 bay leaf

1/2 teaspoon garlic scape powder (use code IBSGC15 for 15% discount)

1/4 teaspoon cayenne pepper more or less to taste

Zest of one lemon

1/2 cup lactose-free whole milk or heavy cream

1 cup shredded extra-sharp cheddar cheese

1/2 cup grated parmesan cheese

Additional fresh thyme, fresh basil, or slivered/chopped green onions for serving

Kosher salt and black pepper

Directions

(1) Prepare: Preheat the oven to 425 degrees F

(2) Cook the mushrooms: Heat the olive oil in a large pot over medium heat. When the oil shimmers, add the green onions and cook for a couple of minutes. Stir in the mushrooms and season with salt and pepper. Cook until softened, 2-3 minutes.

(3) Cook the pasta and broccoli: Add the butter, pasta, broccoli, and thyme, and cook for about 5 minutes. Add the wine, chicken broth, bay leaf, garlic scape powder, cayenne, and a large pinch each of salt and pepper. Simmer 8-10 minutes until the pasta is al dente, stirring often.

(4) Add the dairy: Once the pasta is cooked, stir in the lemon zest, milk or cream, and 1/2 cup of the cheddar. If needed, transfer the pasta to an oven-safe casserole dish. Scatter the remaining cheeses over the top of the casserole.

Make-ahead note: At this point, you may let the baked pasta cool, then cover and keep it in the refrigerator for up to 2 days before baking.

(5) Bake: Remove from the fridge (if you prepared ahead) and let sit at room temp while the oven preheats. Bake for 15 - 20 minutes until the cheese is melted.

(6) Finish: Switch the oven to broil and broil for 1-2 minutes until the cheese on the top starts to become crispy.

(7) Plate and serve: Serve warm with fresh thyme, basil, or slivered green onions.

Eat and enjoy every bite because you can!

More Deliciously Low FODMAP™ main dish recipes

Iced Lemon Shortbread (low FODMAP)

15 Minutes prep • 35 Minutes cook • Low FODMAP • Gluten-free • Makes 12 Bars • Ok to make ahead: Steps 1 - 7

When the world gives you lemons, make iced lemon shortbread! I make this recipe with Meyer lemons because that’s what I have on my lemon tree. But you can make them with limons, or traditional lemons and they will be delicious. This recipe is a perfect blend of crisp buttery shortbread with sweet and tangy lemon icing.

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.

More Deliciously Low FODMAP™ dessert recipes

Brown Butter Lemon Halibut (Low FODMAP)

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

I like to challenge myself to make meals that cook in the time it takes to cook the rice. This dish comes together in under 30 minutes, including prep, from start to finish. Tender flaky fish with a lemony brown butter sauce makes a wonderful combination. You can use halibut or any other firm white fish available. The mild flavor is enhanced with the rich nuttiness of the browned butter.

Ingredients

2 cups white rice, prepared per package instructions

About 1 1/2 pounds of halibut fillets (or another firm white-fleshed fish), cut into 4 pieces

Kosher salt and black pepper

2 tablespoons olive oil

4 tablespoons butter

12 to 15 fresh sage leaves (or 2 teaspoons dry sage)

2 tablespoons freshly squeezed lemon juice

2 tablespoons finely chopped parsley (optional), for serving

Lemon wedges, for serving

Directions

(1) Prepare: Sprinkle both sides of each filet with salt and pepper and put the rice on the stove to cook.

(2) Cook the fish: Pour oil into a heavy skillet large enough for fish to cook in one layer, and set over medium-high heat. When oil is hot (but not smoking), swirl to coat the pan evenly, then add the fish in a single layer. Cook undisturbed for 3 to 4 minutes until nicely browned on one side. Adjust the heat as needed to produce a steady sizzle and prevent burning. Flip the fish and cook it for another 3 minutes or so, until just done. (It should flake easily.) Remove the fish and keep warm.

(3) Make the sauce: Place the skillet back over medium-high heat. Add butter and sage leaves (or dry sage). Cook butter, swirling the pan, until foamy and just beginning to brown, about 1 minute.

(4) Finish: Turn off the heat and stir in the fresh-squeezed lemon juice.

(5) Plate and serve: Serve the fish over the rice with the sage/butter sauce drizzled over the top. Sprinkle with chopped parsley and serve immediately, with lemon wedges and a crisp and colorful green salad alongside.

Eat and enjoy every bite because you can!

This post contains 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™ seafood recipes

Meyer Lemony Rice (low FODMAP)

5 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Serves 4 - 6

Rice can be that forgotten piece of the meal that’s just a bed for the main event. Or, it can be its own delicious addition to an otherwise wonderful meal. This recipe gives the rice a wonderful flavor and color. And, while it makes a great bed for the main event, it can also stand on its own as a true side dish.

Ingredients

2 cups low FODMAP chicken broth

2 tablespoons Meyer lemon juice, fresh squeezed

1/2 teaspoon Kosher salt

1 sprig fresh thyme

1 1/4 cups Jasmine or other long-grain white rice, rinsed well

1 tablespoon Meyer lemon zest

2 tablespoons unsalted butter

1 tablespoon fresh chives, chopped

Kosher salt and black pepper

Directions

(1) Rinse the rice: until the water runs clear.

(2) Cook the rice: Place the chicken broth, lemon juice, salt, and thyme sprig in a medium saucepan over medium-high heat. Bring to a boil then add the rice, cover, and reduce the heat to simmer. Simmer until all liquid is absorbed (about 20 minutes). Remove the pan from the heat.

(3) Add the lemon zest: Stir in the lemon zest, cover again, and let sit for another 10 minutes.

(4) Finish: Stir in the butter, chives and season to taste with additional Kosher salt and pepper.

Eat and enjoy every bite because you can!

This post contains 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

Peanut Butter Chocolate Cookie Bars (low FODMAP)

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

I love peanut butter and chocolate together so I’m always working on new recipes to blend them together. Topping these hearty oatmeal cookie bars with a layer of sweet creamy peanut butter and a layer of peanut butter-infused chocolate on top of that is a delicious combination.

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.

More Deliciously Low FODMAP™ dessert recipes

Ahi Tuna Poke Bowls (low FODMAP)

10 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Serves 4 • Ok to make ahead: Steps 1 - 5

Making your own Poke bowl isn’t hard and you end up with a delicious meal you know you can eat and enjoy every bite of without consequences. If you haven’t ever tried a Poke bowl, don’t be afraid to try something new. The flavors, colors, and textures in this bowl are truly amazing together. Using the right tuna and making real sushi rice is the game-changer here. Please don’t make this if you can’t get high-quality fresh tuna—that will be called “sushi grade” or “sashimi grade.” It may be a bit pricey, but you don’t need much for each bowl.

Ingredients: Poke

2 (4 ounce) sashimi/sushi grade tuna steaks, cubed

1/4 cup gluten-free soy low sodium sauce

1 tablespoon toasted sesame oil

2 teaspoons grated ginger

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

1 tablespoon white sesame seeds

1 cup Persian cucumbers, finely sliced (about 3)

1 cup edamame, boiled or steamed per package instructions

1 tablespoon rice vinegar

1 teaspoon maple syrup

Avocado, chopped, grated carrot, pickled ginger (optional)

Ingredients: Sushi Rice

2 cups sushi rice, rinsed

2 1/2 cups water

Ingredients: Sushi Rice Seasoning

1/4 cup rice vinegar

2 teaspoons sugar

1/4 teaspoon Kosher salt

Ingredients: Sauce

4 tablespoons gluten-free low sodium soy sauce

4 tablespoons low FODMAP mayonnaise

4 teaspoons toasted sesame oil

Directions: Sushi Rice

(1) Prepare the rice: Place water and rice in a large saucepan over medium-high heat, without a lid, and bring to a boil. Immediately reduce heat to medium-low and put the lid on the pan. Simmer for 18 – 20 minutes or until water is completely absorbed. Do not stir or remove the lid during cooking. Remove from the stove with the lid still on and leave undisturbed for 15 minutes.

Directions: Sushi Rice Seasoning

(2) Prepare the rice seasoning: Combine the seasoning ingredients and stir until the sugar dissolves.

(3) Season the rice: Spread rice out in a shallow pan, drizzle half seasoning over the rice. Using a rice paddle or rubber spatula, cut through the rice and gently fold the rice over to mix the seasoning into the cooked rice. After 1 minute of mixing, drizzle the remaining seasoning then cut/fold for 1 minute. The rice will look damp but it will absorb the liquid in the next step.

(4) Let rice cool: Leave the rice to cool and absorb the liquid for about 20 minutes.

Directions: Poke Bowls

(5) Cook the edamame per package instructions and set it aside.

(6) Prepare the tuna: Cube the tuna into bite-size pieces. In a medium-sized bowl, combine the cubed tuna, gluten-free soy sauce, toasted sesame oil, ginger, green onion, and sesame seeds. Toss to mix.

(7) Prepare the sauce: In a small jar, combine all ingredients and shake well. If you aren’t using it right away, store in the refrigerator.

(8) Prepare the cucumbers: In a small bowl, toss together the cucumbers, rice vinegar, maple syrup, and a pinch of salt.

(9) Plate and serve: Add rice to each bowl, top with avocado, cucumber salad, marinated cubed tuna, and green onions. Drizzle with sauce. Serve with additional sauce.

Eat and enjoy every bite because you can!

This post contains 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™ seafood recipes

Mediterranean Stuffed Chicken Thighs (low FODMAP)

10 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-free • Serves 4 • Ok to make ahead: Step 1

This is a delicious, Mediterranean-inspired recipe with feta and Greek olives that is very easy to make and quite delicious. Serve it on a bed of mashed potatoes, pasta, or rice alongside our Great Greek Salad and you’ll be transported to dinner in the Mediterranean. Boneless chicken thighs are wonderful in this recipe as they are moist and flavorful. White meat can also be used but be careful not to overcook or the chicken will be dry. I served this with my baby potatoes with fresh herbs and feta cream and it was wonderful.

Ingredients

Potatoes, pasta, or rice of your choosing

4 boneless chicken thighs (skin on)*

Kosher salt

1/2 cup crumbled feta cheese

3/4 cup Edam, Gouda, or Swiss cheese, grated

1/2 cup Kalamata olives, chopped

Freshly ground black pepper

1 tablespoon garlic-infused olive oil

8 asparagus spears (top 1/3 of spear only)

OR 2 small zucchini cut into matchsticks

Additional feta and whole olives for serving

Directions

(1) Prepare the chicken: This step is optional but results in a more flavorful and tender chicken. Remove chicken from the package and put it in one layer on a rimmed plate or baking dish. Season both sides of each piece lightly with Kosher salt. Cover the dish with plastic wrap and refrigerate until ready to use or at least 4 hours before cooking.

Make-ahead note: At this point, you can keep the chicken in the refrigerator for up to a day or two until you’re ready to use it.

(2) Preheat: Preheat the oven to 400°F and drizzle the olive on the bottom of an oven-proof baking dish.

(3) Make the filling: Mix together the feta cheese, grated cheese, and olives in a small bowl.

(4) Stuff the chicken: On a cutting board or another flat surface, lay the chicken skin side down. Place an equal portion of the feta and olive mixture on each piece of chicken. Fold the chicken in half and place each piece in the pan so it doesn’t unfold. Season with black pepper.

(5) Bake: Bake the chicken in the preheated oven for 18-20 minutes. Remove from the oven and sprinkle any leftover filling over the chicken and toss in the asparagus spears or zucchini to roast as the chicken finishes cooking. Bake for another 10 to 15 minutes. Check for doneness by cutting into the chicken to confirm the juices run clear and the thickest part is no longer pink. Or, check the internal temperature of the meat with an instant-read thermometer. It should reach 165°F before removing from the oven.

(6) Make the potatoes, pasta, or rice: While the chicken is cooking, prepare the potatoes, pasta, or rice.

(7) Finish: When the chicken is done, remove it from the oven.

(8) Plate and serve: Place a scoop of mashed potatoes, rice, or pasta on each plate. Then add the stuffed chicken thigh, a few roasted vegetables, and spoon over any topping or drippings from the baking dish. Sprinkle with additional feta and whole olives and serve alongside our Great Greek Salad.

*Note: You may use chicken breasts for this recipe but you will need to reduce the cooking time so the chicken doesn’t get dry.

Eat and enjoy every bite because you can!

This post contains 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

Fully Loaded Chicken Nachos (low FODMAP)

10 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-free • Serves 2 - 4 • Ok to make ahead: Cheese sauce

Now that you know how to make the most fantastic cheese sauce ever, you need a recipe to go with it! These chicken nachos are really flavorful when you make the cheese sauce with extra sharp cheddar cheese. I’ve used my favorite quick chicken recipe in case you don’t have leftover chicken on hand. It results in delicious chicken that is oh so simple to make.

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.

More Deliciously Low FODMAP™ appetizer recipes

Feeling a bit blue? You’ve got to move it move it.

When you’re feeling down and out sometimes getting up and out is the last thing you want to do. But did you know, for most of us, moving your body in some form (any form!) of exercise can be just as good as taking an anti-depressant in terms of the positive results you get?

Just a little exercise can help reduce both depression and anxiety because it makes your brain happy! How does it do that? Regular exercise causes your brain to release endorphins and other natural brain chemicals that enhance your sense of well-being and make you FEEL GOOD!

Exercise is free, doesn’t require any special equipment, and if we don’t put too many barriers in our own way, it’s also easy.

Don’t like running, lifting weights, going to the gym or playing basketball? There are other ways to get your heart pumping! Try putting some happy tunes in your ears and dancing, get outside and do some gardening, wash your car, go for a walk around the block.

Anything that gets you out of your chair, off the couch, out of bed, away from your digital screen, and moving can help improve your mood.

You “don’t have time” to exercise? You don't have to do it all at once! Break up your day with some “sneaky exercise.” Going upstairs? Go up and down five times instead of only once! Going to the post office, hardware store, grocery store? Ride your bike, walk, or at least park your car in the furthest parking spot instead of the closest one.

Find activities you enjoy, and look for “sneaky exercise” opportunities to make sure that you move your body in some capacity every day. Your body and mind will reward you many times over.

Best BBQ Sauce (low FODMAP)

5 Minutes prep • 2 Hours simmer • Low FODMAP • Gluten-free • Lactose-free • Makes 2 cups • Ok to make-ahead: Steps 1 - 3

I published this recipe over a year ago, but I’ve made a few tweaks and now it’s even better. So naturally I had to share this new version with you! This is a low FODMAP BBQ sauce you can enjoy without consequences. But watch out, it’s so good, you’re going to want to put it on everything. It’s a great substitute for ketchup and it’s simple to make and keeps in the refrigerator for up to two weeks. Make some today!

Ingredients

28 oz Pomi tomato sauce

4 oz tomato paste

1/2 cup red wine vinegar

1/2 - 3/4 cup white sugar (depending on taste)

2 Tbsp garlic-infused olive oil

2 Tbsp gluten-free Worcestershire sauce

OR 1/2 teaspoon (or more to your taste) liquid smoke in place of the Worcestershire sauce for a vegan version

2 tsp Paprika or smoked Paprika

1/2 tsp Smoke N Sanity Essence of Garlic salt

1/2 tsp Smoke N Sanity Essence of Onion salt

1/2 tsp ancho chili powder (or any other chili powder you have)

1/8 tsp cayenne pepper

Directions

(1) Mix it up: Combine all ingredients in a saucepan. Taste and adjust salt or sugar to your liking.

(2) Cook: Bring just to a low boil over medium heat stirring frequently and being careful not to burn. Reduce to a simmer and cook for 1-2 hours.

(3) Finish: Remove from heat and use immediately or keep in an airtight container in the refrigerator for up to two weeks.

Eat and enjoy every bite because you can!

This post contains 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

Ukrainian Green Salad with Sesame Vinaigrette (low FODMAP)

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

With all that is going on in Ukraine right now, I thought I would show some support by sharing a Ukrainian recipe. I love trying new recipes and changing things up to deliver low FODMAP versions that we can all enjoy. For those of us who eat a lot of salad, a new salad recipe is a great way to keep things interesting and discover new things to love! This simple salad features the flavors of fresh dill and sesame oil so it has a bit of an Asian flair and it’s delicious!

Ingredients

1 pound (4 medium) Persian mini cucumbers, peeled and coarsely chopped

1 pound cherry tomatoes, cut in half

1 large bunch of lettuce of your choosing, coarsely chopped (romaine, butter, red leaf, or any other lettuce works well)

1 small bunch of dill finely chopped or you can use 1 tablespoon Litehouse Freeze-Dried Dill

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

2 tablespoons garlic-infused olive oil or substitute lactose-free sour cream for a creamy version of this dressing

2 tablespoons toasted sesame oil

1 - 2 tablespoons white vinegar to taste

1 teaspoon Kosher salt

Fresh ground black pepper to taste

Directions

(1) Prepare: Wash and chop the vegetables

(2) Make the dressing: In a small jar combine olive oil, toasted sesame oil, vinegar, salt, and pepper.

Make-ahead note: At this point, you may set aside the vegetables in the refrigerator and keep the dressing at room temperature until you’re ready to assemble the salad.

(3) Combine vegetables: In a large salad bowl, combine lettuce, cucumber, cherry tomatoes, dill, and green onions.

(4) Finish: Add dressing to the salad and toss gently just until combined.

(5) Plate and serve: Serve right away.

Eat and enjoy every bite because you can!

This post contains 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™ salad recipes

Simply Divine Cheese Sauce (low FODMAP)

10 Minutes prep • 10 Minutes cook • Low FODMAP • Gluten-free • Serves 2 • Ok to make ahead Steps 1 - 4

Thanks to the magic of sodium citrate, you can use any cheese, or combination of cheeses, you like to make the MOST amazing cheese sauce. I used extra sharp cheddar (one of my favorite low-lactose cheeses) and the flavor was intense and delicious. When you create something with so few ingredients, the flavors really pop so be sure to use quality cheese and don’t be afraid to be creative with combinations of different kinds of cheeses. To ensure the ingredients come together properly, the dry ingredients need to be measured quite precisely. The amount of water can be more flexible according to your preference. And, if you want to make a larger volume, you can double or triple this recipe.

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.

More Deliciously Low FODMAP™ sauce recipes

Arugula Potato Salad (low FODMAP)

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

Let’s face it. Potatoes are delicious. And there are so many varieties now readily available, it’s fun to try different ones in different ways. This is the perfect winter salad because it’s served warm from the potatoes. It’s hard to say if it’s potato salad with arugula in it, or arugula salad with potatoes in it because everything blends so nicely together with the Dijon vinaigrette. The flavor of the arugula is beautifully mellowed in this recipe and the warm potatoes take on a creamy quality that is simply delicious. I like pairing this salad with lightly boiled eggs for a little protein and color. Add this salad to your weekly meal plan. You’ll be glad you did!

Ingredients

1 1/2 pounds new or fingerling potatoes, washed and cut into bite-sized pieces

1 tablespoon rice vinegar

Kosher salt

Freshly ground black pepper

1 bunch green onions (green part only), chopped

2 tablespoons finely chopped fresh chives (or you can use Lite House freeze-dried chives)

3 cups arugula, washed, dried, stems removed

2 tablespoons red wine vinegar

1 tablespoon Dijon mustard

1/4 cup + 1 tablespoon olive oil

4 six-minute boiled eggs, peeled and quartered (optional)

Directions

(1) Prepare: Wash and chop the green onions. Wash, dry, and remove the stems from the arugula. Wash the potatoes and cut into bite-size pieces.

(2) Make the dressing: In a small jar, combine the red wine vinegar, mustard, and olive oil. Shake to combine. Add salt and pepper to taste.

Make-ahead note: At this point, you may put the dressing and the vegetables aside in the refrigerator (put the arugula in a plastic bag with a paper towel and squeeze all the air out of the bag to keep it fresh) until you’re ready to make the salad.

(3) Cook the potatoes: Bring a large pot of salted water to a boil and put the potatoes in it. Reduce the heat so the water is barely simmering and cook for about 10 minutes until you can pierce the potatoes with the tip of a sharp knife and it slips out easily. Drain the potatoes well and pour them into a large salad bowl.

(4) Cook the eggs: Meanwhile, put 4 eggs in a saucepan and cover with water. Bring to a boil. Cover, and remove from the heat. Leave covered for 6 minutes. Drain the hot water and cover the eggs with cold water to stop the cooking. Change the water once or twice to keep it cold so the eggs stop cooking and cool.

(5) Season the potatoes: Combine 1 tablespoon of rice vinegar, 1/2 teaspoon Kosher salt, and 1/2 teaspoon black pepper and pour it over the potatoes. Add the chives, arugula, and green onions and stir to combine. This will wilt the arugula and mellow the flavor just a bit.

(6) Finish: Pour about 3/4 of the dressing over the potato mixture and toss to combine. Taste and add more dressing if you like.

(7) Plate and serve: Put the salad on plates with the egg quarters alongside and add a good grinding of black pepper and a sprinkle of Kosher salt to the eggs before serving. Serve the salad warm or keep covered at room temperature for not more than an hour before serving.

Eat and enjoy every bite because you can!

This post contains 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™ salad recipes

Shrimps and Rice, So Very Nice (Low FODMAP)

10 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-Free • Serves 4 • Ok to make-ahead: Step 1 - 2

Hold Tight Hold Tight, Want Some Seafood Mama? Does anyone else remember that song? The Andrews Sisters brought it to life and I hear them singing it in my head when I cook seafood. Every time I make shrimp, I think of the words in the song “Shrimps and Rice So Very Nice!” Shrimp are so versatile and delicious, they are great with just about any kind of seasoning you combine them with. This combination of Jamaican Jerk seasoning with sweet corn and butter is wonderful and quick to fix. Enjoy it while you listen to the Andrews Sisters singing this great song! Leftover shrimp are excellent served cold or heated briefly on the stove. You can even toss them into one of our delicious salads. 

Ingredients

1 1/2 cups Jasmine Rice, steamed

3 tablespoons garlic-infused olive oil

4 tablespoons salted butter

1 1/2 pounds raw shrimp, peeled and deveined

1 tablespoon Smoke N Sanity Jerk Seasoning (use code IBSGC10 for 10% discount)

1 teaspoon Kosher salt

Juice of 2 lemons

1/2 cup of corn cut from the cob (about 1 cob)

1 jalapeno pepper, seeded and chopped (optional)

Salt to taste

Directions

(1) Cook the rice: Make your rice according to package instructions.

(2) Prep the ingredients: While the rice is cooking, juice the lemons, cut the corn off the cob, and chop the jalapeno, if using. Melt 2 tablespoons of butter and stir in the Jerk seasoning and 1 teaspoon salt.

Make-ahead note: At this point, you may cover the rice and put the prepared vegetables and butter in the fridge until you’re ready to cook the shrimp.

3) Cook the shrimp: Heat 3 tablespoons of garlic-infused olive oil in a skillet large enough to cook shrimp in one layer over medium heat. Add the shrimp in one layer and cook stirring so both sides get seared, about 1 - 2 minutes per side. Add the 2 tablespoons of butter with the Jerk seasoning and salt mixed in, and add a good grinding of black pepper.

(4) Finish: Add the corn and cook for another minute. Remove from the heat, stir in the additional 2 tablespoons of butter, and the lemon juice. Taste and adjust the salt if needed.

(5) Plate and serve: You can toss the shrimp and the rice together and then spoon onto plates or into bowls. Or create a bed of rice on each plate. Add the shrimp with some of the buttery sauce and corn on top of the rice. Sprinkle with chopped jalapeno peppers if using.

This post contains 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™ seafood recipes

Molasses Ginger Cookies (low FODMAP)

45 Minutes prep/chill • 20 Minutes cook • Low FODMAP • Gluten-Free • Makes 3 dozen • Ok to make-ahead: Step 1 - 3

Soft and gingery with a delightful crackled top, these low FODMAP ginger cookies are perfectly spiced and truly delicious. And, as pretty as they look, they are quite easy to make! If your spices are fresh, you’ll get the best flavor in these cookies. If you want to go decadent, use these cookies to make our Spiced Ginger Whoopie Pies that combine these wonderful cookies with an amazing spiced cream cheese filling.

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.

More Deliciously Low FODMAP™ dessert recipes

“I can’t have that” makes you weak

Our thoughts are profoundly connected to our feelings. When you are eating a low FODMAP diet there are foods that will make you feel terrible. You can choose not to eat them, but the way you frame that choice in your mind is important. Try this exercise as it relates to a high FODMAP food you don’t eat such as onions or garlic.

“I can’t have that.”

Imposing a rule such as this is more an appeal to authority than it is a personal decision to change. It will probably work for a little while, but ultimately, you will want to rebel against "the rule" and give in to have whatever it is you "can't" have.

"I don't want that"

Try “don’t” instead. "I don't want that" represents a personal choice. It says, this is who I am and I'm making a choice that empowers me to feel good. This choice-based model is likely to work over the long term because you are in charge. You are deciding to honor yourself with your personal decision. It’s not up to anyone but you.

Try it: “I can’t have that,” vs “I don’t want that.”

Which feels better?

When you think about this, you will come to understand it’s incredibly empowering. It allows you to step away from being the victim of some outside rule and confidently establish yourself as the driver of your own decisions. It’s energizing. It’s amazing. It will change your whole perspective.

But what about that French onion soup with cheesy bread topping? There is nothing strictly “off-limits” for you. It’s all about how you want to feel. We give you information to help you make decisions that align with your desire to feel good. Sometimes you may decide to eat something that makes you feel like crap, and that is fine. By eating something you know is high FODMAP, you are simply making a choice to enjoy that thing and accept the consequences. That choice is completely available to you and you should enjoy every bite of that thing that you want.

When you’re suffering the consequences, you’ll remember the joy you felt in every bite. Then next time you’re presented with that French onion soup or apple pie a la mode, you can decide if it’s worth it to do it again. It’s really up to you. It’s your choice. You’re in control of your body and your symptoms. Just take responsibility for that choice and don’t be the victim of invisible rules by saying “I can’t have that.” They are not your rules.

Coconut Milk Braised Tikka Masala Steelhead (low FODMAP)

20 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-Free • Serves 4 • Ok to make-ahead: Korean Chili Paste

Coconut milk and Tikka Masala spices make a wonderful and richly flavored sauce for the fish in this recipe. If you don’t know, Steelhead is very like salmon but it has a milder flavor and isn’t quite as rich as salmon. If you can get Steelhead, I recommend it for this recipe as it balances wonderfully with the rich and creamy sauce. Salmon is, of course, also wonderful.

Ingredients

4 (4-6 ounce) steelhead or salmon filets

1 tablespoon extra virgin olive oil

2-3 tablespoons Smoke N Sanity Tikka Masala seasoning

2 tablespoons maple syrup

2 tablespoons salted butter

1/4 cup Korean chili paste (recipe below)

1 tablespoon fresh grated ginger

1 1/2 cups chopped broccoli

2 14-ounce cans full-fat coconut milk

2 tablespoons gluten-free low sodium soy sauce

1 tablespoon rice vinegar

2 cups steamed Jasmine rice

Fresh cilantro or basil for serving

Directions

(1) Prepare: Make the chili paste (recipe below) and make the rice per package instructions.

(2) Preheat: Preheat the broiler or turn the grill to high heat.

(3) Grill the fish: Place the fish on a baking sheet and rub with olive oil then sprinkle evenly with Smoke N Sanity Tikka Masala seasoning, Drizzle the maple syrup over the fish. Broil, skin side down, until starting to get crisp on top, 3-5 minutes, watch closely so it doesn’t burn.

(4) Make the braising sauce: In a large skillet over medium heat, melt together 2 tablespoons butter, the chili paste, and the ginger. Add the broccoli, coconut milk, soy sauce, and rice vinegar.

(5) Braise the fish: Slide the fish into the sauce and simmer for 5 - 10 minutes, or until cooked to your liking. If the fish is fairly thick, you may need to cover the pan so the fish cooks through more rapidly.

(6) Plate and serve: Serve the fish, broccoli, and sauce over a generous scoop of rice. Top with cilantro or basil.

Eat and enjoy every bite because you can!

Ingredients: Korean Chili Paste

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: Korean Chili Paste

(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 contains 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

Roasted Mushroom and Pesto Pizza (low FODMAP)

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

I have published a number of pizza recipes and each one I create is my new favorite. This one is no exception! Roasted mushrooms are full of flavor and, when paired with our lemon basil pesto and some really good cheese, they make this pizza really special. Serve it with one of our delicious salads and you’ll have a perfect meal.

Ingredients: Pizza

2 tablespoons garlic-infused olive oil

1 pound 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

2 tablespoons pine nuts

3/4 cup warm water (105 – 110 degrees F)

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

1 tablespoon sugar

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

1 teaspoon Kosher salt

1 large egg

1 teaspoon dried basil

3 tablespoons garlic-infused olive oil plus additional for spreading out the dough

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

2 cups gruyere cheese, grated

Kosher salt and black pepper

Red pepper flakes (optional)

Ingredients: Pesto

2 cups fresh basil leaves - chopped

1/2 cup fresh dill - chopped

1/4 cup garlic-infused olive oil

1-2 tablespoon fresh-squeezed lemon juice

2 tablespoons pine nuts plus more for serving

1/4 - 1/2 cup fresh-grated parmesan cheese

Salt and pepper to taste

Directions: Pesto

1) Prepare the ingredients: Wash and chop the basil and dill. Squeeze the lemon juice. Grate the parmesan.

(2) Blend the ingredients: Blend all ingredients except salt and pepper in either a blender or food processor until smooth.

(3) Finish: Taste and add salt and pepper to your liking.

Directions: Pizza

(1) Make the pesto: Directions above.

(2) Cook the mushrooms: In a large frying pan, heat 1 tablespoon of garlic-infused olive oil. When hot, add the chopped mushrooms, garlic scape powder, thyme, salt, and pepper. Stir and cook until the mushrooms start to turn golden brown and a bit crispy. Add the pinenuts in the last couple minutes of cooking. Taste and add salt and pepper if needed. Set aside.

(3) Grate the cheese: Grate the cheese and set aside.

Make-ahead note: At this point, you may set the pesto, mushrooms, and cheese aside (and refrigerate) until you’re ready to make the pizza.

(4) Preheat the oven: Set pizza stone or cookie sheet on the middle rack of the oven and preheat oven to 425 degrees F.

(5) Start the yeast: Combine water, sugar, and yeast in a mixing bowl and let it sit for 5 minutes until it begins to froth.

(6) Make the dough: 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.

(7) “Roll” the dough: Turn the dough out in the middle of a piece of parchment on a flat surface and, using your fingers dipped in olive oil, gently press and push the dough out into a round or rectangle. It’s a bit sticky so keep dipping your fingers in olive oil and keep pressing it out until it’s all about the same thickness and in the shape you want. 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 or crimp around the outside edge of the crust if you like just to make it pretty.

(8) Pre-cook the pizza crust: Before adding any sauce or toppings, transfer the dough on the parchment to the hot pizza stone or cookie sheet in the oven and cook for 8 minutes.

(9) Add toppings: Remove from the oven and spread the pesto sauce on the hot pizza crust. Then, layer on the cooked mushrooms, and the cheese. Season with salt and pepper.

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

(11) Plate and serve: Remove from the oven to a cutting board. Sprinkle with the red pepper flakes and let stand for a couple of minutes, then slice and serve hot as it’s best that way!

Eat and enjoy every bite because you can!

This post contains 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