Roasted Pork Tenderloin with Alfredo Cream (low FODMAP)

1 hour 25 Minutes Prep/Marinate • 20 Minutes Cook • Gluten-free • Serves 6 • Ok to make ahead: Steps 1 - 3

This very flavorful roasted pork tenderloin is made even better with a generous drizzle of Alfredo cream. Add to that a bed of mashed potatoes and a side of roasted vegetables so you don’t miss a bit of the flavor! I love this roasted pork on the smoker, but it is a meal that can be made any time of year in the oven, on the smoker, or on the grill.

Ingredients: Pork Tenderloin

2 pork tenderloins (1 lb each)

1 lemon

2 sprigs fresh thyme, leaves only, plus more for garnish

1 sprig fresh rosemary, leaves only, plus more for garnish

2 tablespoons gluten-free low sodium soy sauce

2 teaspoons kosher salt

1/2 teaspoon freshly ground black pepper

1/4 cup garlic-infused olive oil

Ingredients: Alfredo Cream

1 tablespoon garlic-infused olive oil

2 teaspoons Italian seasoning

1/2 cup cream + more if needed

2 tablespoons butter

1/2 cup fresh grated Parmesan cheese

Salt and pepper

Directions

(1) Prepare: Using a sharp knife, trim any excess fat or silver skin from the tenderloins. This next step is optional but results in more flavorful and tender meat. Season both sides of each tenderloin with Kosher salt and lay the meat on a rimmed plate or baking dish. Cover with plastic wrap and refrigerate 4 hours, overnight, or until ready to marinate. (I like to salt meat when I bring it home from the market then re-wrap it and keep it in the refrigerator until I’m ready to do something with it.)

(2) Make the marinade: Zest and juice the lemon. Add the lemon zest and juice to a mini food processor or blender, along with the thyme leaves, rosemary leaves, soy sauce, salt, and pepper. Pulse until the herbs are finely chopped and are well blended with the oil and soy sauce.

(3) Marinate the meat: Pour the sauce over the meat and turn the meat over a few times to get it well coated. Cover the meat with plastic wrap and refrigerate for at least 1 hour or up to 8 hours. Turn the meat periodically while it marinates to ensure even coverage.

(4) Preheat the oven, grill, or smoker: When ready to cook the meat, set the oven, grill, or smoker temperature to 450°F and preheat, grill/smoker lid closed for 15 minutes.

(5) Cook the meat: Arrange the pork on a rack in a roasting pan, or directly on the grill grates in your smoker or grill. Roast for about 10 - 15 minutes, then flip and continue roasting until the internal temperature reaches 145°F, 5-10 minutes more.

(6) Make the Alfredo cream: Add the olive oil to a small frying pan. When hot, add the Italian seasoning to the oil and cook the spices in the oil for about a minute (this will “bloom” or bring out the flavor of the spices nicely). Add the cream and the butter to the pan and heat over medium-low heat until the butter melts. Add the Parmesan cheese and whisk until the cheese is melted and the sauce is thickened. Add more cream, if needed, to thin the sauce if it’s a bit too thick.

(6) Finish: Remove the pork from the oven or grill and let rest for 5 minutes before carving.

(7) Plate and serve: Serve on a bed of mashed potatoes alongside a salad or some roasted vegetables.
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

Spring Berry Salad with Gayla’s Raspberry Coulis (low FODMAP)

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

A beautiful centerpiece for your holiday table, this is the perfect spring or summer salad when berries are in season. The crisp lettuce provides the perfect balance for the sweet berries and tart/sweet coulis. I first discovered this amazing salad in Mexico where the berries are plentiful and the flavors and colors of the fruits and vegetables in the markets are amazing. My friend Gayla whipped up a raspberry coulis for the perfect finish to this delightful salad.

Become a Patron!

This is an exclusive recipe just for recipe club members.

In addition to the two free recipes I create 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.

Become a Patron!

More Deliciously Low FODMAP™ salad recipes

Perfect Teriyaki Chicken Breasts and Fried Rice (low FODMAP)

20 Minutes prep • 20 Minutes Cook • Low FODMAP • Gluten-free • Lactose-free • Serves 4 • Ok to make ahead: Step 1

Moist, flavorful, and one of the simplest recipes that will turn out delicious chicken every time! Throw your cooked rice in the pan after you’ve finished cooking the chicken so the rice gathers the flavor and juices from the chicken and the seasoning. It makes a perfect bed for this wonderful chicken. I used my Fancy Oven Rice, but you can use any rice you have on hand.

Ingredients

2 cups cooked rice (3/4 cups uncooked white rice or 1/2 cup uncooked brown rice)

4 chicken breasts, boneless, skinless

2 tablespoons garlic-infused olive oil

2 tablespoons Smoke N Sanity Teriyaki seasoning (this seasoning is low FODMAP and very low sodium)

2 tablespoons of parsley, chopped

Directions

(1) Prepare the chicken: This step is optional but results in a more flavorful and tender chicken for your chicken recipe. 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) Cook the rice: If you don’t have a couple of cups of cooked rice leftover from something like my Fancy Oven Rice, then cook 3/4 cup uncooked white rice or 1/2 cup uncooked brown rice per package instructions.

(3) Cook the chicken: When ready to cook the chicken, preheat the oven to 300 and put a plate in the oven to warm. Put the oil in the frying pan and warm over medium-high heat. Sprinkle the chicken on one side with teriyaki seasoning and, once the oil is hot in the frying pan, lay the chicken breasts seasoned side down in the pan. Don’t overlap chicken pieces. Just lay them in one layer and cook in two batches if needed (adding a bit more oil before adding the second batch). The oil should sizzle but not smoke when you put the chicken in.

(4) Season the chicken: Sprinkle the top side of the chicken as it cooks. Cook for about 5 minutes until it’s nicely browned on the bottom. Flip the chicken and cook for another 3 - 5 minutes until nicely browned and just done in the middle.

(5) Remove the chicken and fry the rice: When the chicken is cooked, remove it to the warmed plate and keep it in the warm oven until ready to serve. Add the cooked rice to the pan in which you cooked the chicken. Stir and scrape the bottom of the pan to get all the good flavor into the rice. Cook for about 5 minutes until the rice is warmed through and well combined with the pan flavoring.

(6) Plate and serve: Put a scoop of rice on each plate and lay the chicken on top of the rice. Sprinkle with chopped parsley. Serve alongside one of our fabulous low FODMAP salads.

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

Crispy Potatoes With Fresh Herbs and Feta Cream (low FODMAP)

25 Minutes prep • 40 Minutes cook • Low FODMAP • Gluten-free • Vegetarian • Serves 4 - 6 • OK to make ahead: Step 5

A delicious spin on standard roasted potatoes, these are crispy, creamy, and very flavorful. Choose the herbs that go best with what you’re serving for your main course. If it is heavy on rosemary, then use rosemary in your potatoes. If it’s Mediterranean, then use oregano, basil, and chives. Use what’s in your fridge, your herb garden, or at your local farmer’s market.

Ingredients

2 pounds mixed baby potatoes, halved or quartered if large

1 lemon, quartered

1/4 cup fresh oregano, chopped

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

Kosher salt and black pepper

1/2 cup mixed fresh herbs, chopped - basil, dill, parsley, oregano, chives (you decide!)

2 teaspoons maple syrup

1-2 tablespoons white sesame seeds

Ingredients: Feta Cream

8 ounces feta cheese

1/4 cup lactose-free yogurt or cream cheese (at room temperature)

2-4 tablespoons lemon juice

1 tablespoon garlic-infused olive oil

1/4 teaspoon smoked paprika

Directions

(1) Prepare: Preheat the oven to 425 degrees F. Wash potatoes and cut larger potatoes so all are about the same size.

(2) Roast potatoes and lemon: In a mixing bowl, toss the potatoes, lemon wedges, and oregano with 1/4 cup garlic-infused olive oil. Spread in one layer on a rimmed baking sheet. Season with salt and pepper. Roast for 20 minutes, or until tender.

(3) Remove charred lemon: Remove the charred lemon from the baking sheet to a cutting board. Continue to cook the potatoes for another 20-25 minutes, until crispy.

(4) Make the herb sauce: To make the herb oil. Finely chop 1-2 roasted lemon wedges – rind and all, discarding any seeds. Chop/mash the garlic into a paste. Add the lemon and garlic to a bowl. Add 1/3 cup olive oil, the mixed herbs, and the honey. Season with salt, pepper, and chili flakes.

(5) Make the feta cream: Combine the feta, yogurt or cream cheese, lemon juice, garlic-infused olive oil, and smoked paprika in a mini food processor or blender and blend until creamy. If needed, thin with additional lemon juice or garlic-infused olive oil (depending on how lemony and thin you want it). It should be thick enough to hold its shape on the serving plate.

(6) Finish: Remove the potatoes from the oven and put them back in the mixing bowl. Toss with half the herb oil and the sesame seeds. Taste and add salt or pepper if needed.

(7) Plate and serve: Spread the feta cream on your serving dish, spoon the potatoes over the feta, and drizzle with the remaining herb sauce. Sprinkle everything lightly with a bit of salt.

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 Blondies with Chocolate Peanut Butter Ganache (low FODMAP)

20 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Makes 24 • Ok to make-ahead: Steps 1-6

These are truly a peanut butter lover’s delight. The bars are somewhat dense and hearty and the ganache adds a creamy layer that makes the perfect topping. Because the ganache stays a bit soft these bars don’t stack well so they need to be stored in one layer (but they won’t last long enough to stack and store anyway!)

This is an exclusive recipe just for recipe club members.

In addition to the two free recipes I create 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

Target 30 Green Salad (low FODMAP)

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

Want your gut biome to become your superpower? Feed it what it needs! For the optimal health of your gut biome, the latest recommendation is to eat 30 different plant-based foods every week. Learn more about that in this very interesting article here. That doesn’t mean you stuff yourself with salad all day every day. It’s not volume, it’s variety that makes your gut biome so happy. Plants include nuts, seeds, herbs, spices, fruits, vegetables, and even oils. If you’re like I am, you love salad, and this salad is a great way to pack some plants into your diet in a delicious way! Be creative. See what’s in season. See what looks good at the farmer’s market, produce stand, or grocery store. Add nuts or seeds to not only add plant variety but also protein, flavor, and crunch!

Ingredients: Salad

2 cups red leaf lettuce

1 cup baby arugula

2 Persian cucumbers, peeled and sliced

1 red bell pepper, chopped

3 carrots, peeled and sliced

1 cup Jicama, chopped

1 cup cherry tomatoes, cut in half

1/2 cup microgreens or pea shoots (optional)

1/2 cup pumpkin seeds, roasted and salted

1/2 avocado, chopped

Ingredients: Dressing

3 tablespoons garlic-infused olive oil

1 tablespoon red wine vinegar

1/2 teaspoon Colman’s dry mustard

1/2 teaspoon each Kosher salt and black pepper

Directions

(1) Prepare the lettuce: Wash and spin dry the lettuce. Tear into bite-sized pieces and put into a large salad bowl.

(2) Prepare the vegetables: Peel, slice, chop the other vegetables, then add to the salad bowl with the lettuce.

(3) Add the seeds: Sprinkle generously with roasted and salted pumpkin seeds.

(4) Make the dressing: Add all dressing ingredients to a small jar. Shake well to combine.

(5) Toss: Drizzle salad with dressing and toss well to combine. Sprinkle the whole bowl very lightly with Kosher salt (preferably Diamond Crystal Kosher salt that has a very flat crystal so it will “float” nicely on the lettuce and lend a very delicate taste and tiny crunch).

(6) Plate and 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

Fancy Oven Rice (low FODMAP)

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

When simple plain rice just won’t do, go for fancy oven rice. So easy to make and so delicious! The combination of wild rice and white rice, adds complexity to an otherwise simple side dish. The edamame and pine nuts add protein, color, and flavor that make this a side dish to be proud of.

Ingredients

1/2 cup wild rice

2/3 cup white rice

2 1/2 cups low FODMAP chicken broth or water

2 tablespoons butter

Kosher salt and black pepper to taste

1/2 cup pine nuts

2/3 cup frozen edamame

Directions

(1) Prepare: Preheat oven to 350 degrees F.

(2) Start wild rice: Put wild rice and 1 1/2 cups chicken broth or water in an oven-proof casserole with the lid on. Put it in the preheated oven and bake for 10 minutes.

(3) Add white rice: Remove from oven and stir in white rice, 1 additional cup of chicken broth or water, and the butter. Put the cover back on and return to the oven and bake for another 15 minutes.

(4) Finish: Remove from the oven and stir in pine nuts and edamame. Return to the oven and bake for another 10 minutes.

(5) Plate and serve: Fluff rice mixture with a fork. Taste and add salt and/or pepper as needed. Serve alongside your favorite main dish.

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

Classic Biscotti (low FODMAP)

15 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-free • Makes 36 • Ok to make-ahead: Steps 1-9

This recipe delivers a classic Biscotti taste that is lightly flavored with anise. The cookies are crisp and delicious and they go wonderfully with a cup of coffee or tea. You may dip them in chocolate if you like for a bit more decadent cookie but I love them just plain. Biscotti are the perfect gluten-free cookie because they don’t require any light springiness that might come from leavening and gluten. They do require a bit of fat (not always found in biscotti recipes) and I like to add some cornstarch to keep them light.

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

Cajun Creole Chicken Salad (low FODMAP)

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

When I made my Cajun Creole chicken, I realized it was so good it had to be featured in more ways than one! This salad is a wonderful combination of hot and cold, spicy and creamy, fresh and flavorful. The chicken can be made ahead and served cold on this salad if you want a quick and delicious summer supper or luncheon main course you can fully prepare ahead of time. The combination of the Cajun Creole seasoning and the lemon really brings out a zesty flavor that is wonderfully balanced by the creamy sauce. I hope you love it as much as I do!

Ingredients

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 cup freshly grated parmesan cheese plus more for serving

Kosher salt and black pepper

4 tablespoons butter

2 tablespoons fresh-squeezed lemon juice

3/4 cup Gourmend low FODMAP chicken broth (use code IBSGC15 for 15% discount)

1/2 cup heavy cream (or lactose-free half and half)

2 cups mixed greens

1/2 cup orange or red bell pepper, sliced

2 small Persian cucumbers, washed and sliced

Handful of cherry tomatoes (optional)

1/2 cup fresh jicama, sliced into matchsticks (optional)

Microgreens (optional) 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) Prepare the salad: Wash and dry lettuce and tear larger pieces into bite-size. Wash and slice the bell pepper and cucumber. Peel and chop the jicama. Wash and add the cherry tomatoes. Set aside in the refrigerator.

(3) Prepare the chicken: In a small mixing 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 cream or half and half. Whisk until smooth. Bring the sauce to a gentle simmer and cook for about 5 minutes, until slightly thickened. Stir in the parmesan and cook until the parmesan is melted into the sauce.

(6) Finish: Remove from the heat and let the sauce cool for about 10 minutes.

(7) Plate and serve: On each plate create a bed of salad. Lay a couple of pieces of the cooked chicken on the salad. Drizzle generously with the sauce and sprinkle with the microgreens. Serve immediately with any extra sauce 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™ salad recipes

Perfect Chicken and Oven Rice (low FODMAP)

10 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-free • Serves 4 • Ok to make ahead: Step 1

This is an excellent recipe for making a quick chicken dinner that comes out perfectly every time. The meat is moist and flavorful and the pan juices make the rice taste wonderful. This is also a perfect recipe for making quick and flavorful chicken for use in other recipes that call for cooked chicken. Keep it handy. It’s a game-changer!

Ingredients: Rice

2 cups jasmine rice

3 cups low FODMAP chicken broth

4 tablespoons butter

Kosher salt and black pepper

Ingredients: Chicken

1 tablespoon each olive oil and butter

1 teaspoon Italian seasoning (or other dry herbs of your choice)

4 - 6 boneless chicken thighs or breasts (with or without skin)

Directions

(1) Prepare: Preheat oven to 350 degrees F. Season chicken on both sides with salt, pepper, and Italian seasoning or another dry herb seasoning.

Make-ahead note: At this point, you can keep the chicken in the refrigerator until you’re ready to cook it. It will benefit by sitting with the seasoning on it for some time—but it’s not required.

(2) Heat the oil and butter: In a medium frying pan, melt the olive oil and butter together over medium-high heat.

(3) Brown the chicken: Put the chicken breasts in the pan, skin side down, and cook for 2-3 minutes until lightly browned. Then flip and cook the other side for 2 minutes.

(4) Cook the rice: Meanwhile, put the rice, chicken broth, butter, salt, and pepper, into a casserole dish with a tight-fitting lid. Put the dish in the middle of the preheated oven. Let cook for 30 minutes until all liquid is absorbed. Remove from the oven and fluff with a fork.

(5) Cook the chicken: Cover the pan with a tight-fitting lid and reduce heat to low. Cook without disturbing for 12 minutes. Don’t take the lid off! After cooking the chicken for 12 minutes, turn the heat off and leave the cover on for another 12 minutes.  

(6) Finish: Remove the lid and check the chicken for doneness (chicken juices should run clear when you cut into the meat). Thighs will take a bit longer than breasts.

(7) Plate and serve: Lay the chicken over the cooked rice. Pour the pan juices over the rice and chicken. Serve with a mixed green salad

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

Refrigerator Shortbread Cookies (low FODMAP)

15 Minutes prep • 30 Minutes chill • 15 Minutes cook • Low FODMAP • Gluten-free • Makes 18 • Ok to make-ahead: Steps 1 - 3

This simple gluten-free shortbread, made with only five ingredients, is buttery, sweet, and delicious. Dipping them in chocolate makes a wonderful combination of course, and you choose how you want to flavor them and what sort of nut you want to add to go with that flavor.

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

Porchetta Style Pork Chops (low FODMAP)

20 Minutes prep • 45 - 90 Minutes cook (depending on method) • Low FODMAP • Gluten-free • Serves 4

Porchetta (pronounced as porketta) means “little pig” in Italian. It refers to a slow-roasted pork belly roll, pork loin, or whole pig, that is butterflied, stuffed with herbs, rolled and tightly secured with twine, and then slow-roasted to perfection. It’s delicious but a bit complicated! This recipe brings all the amazing flavors of porchetta together in a much simpler version. You have the option of using a smoker to add even more flavor to the meat, but a conventional oven will also work just fine.

Ingredients

4 bone-in or boneless center-cut pork chops, 1 1/2 - 2 inches thick

Kosher salt (I use Diamond Crystal Kosher Salt)

2 lemons, zested and quartered

4 tablespoons fresh rosemary, chopped

Large pinch red pepper flakes

1 - 2 teaspoons fennel seeds, lightly crushed

4 tablespoons garlic-infused olive oil

2 tablespoons of butter (if using conventional oven method)

Directions

(1) Prepare the meat: Unwrap the chops and lay them out in one layer. Using a very sharp paring knife, cut a pocket between the meat and the fat-covered edge of each chop. Season both sides of each chop, including inside the pocket, generously with Kosher salt (use about 2 teaspoons of salt per 1 1/2” - 2” thick chop). Re-wrap and refrigerate overnight or at least 4 hours before cooking.

Make-ahead note: These pork chops are amazing and the texture and flavor benefit greatly from early salting. So, salt your pork chops and let them sit in the refrigerator overnight or for at least 4 hours before you cook them for the best flavor.

(2) Prepare: Preheat the oven to 350 degrees F or set your smoker grill on the “smoke” setting and let it warm up for about 10 minutes. Grate the rind from the lemons and put it in a small bowl. Cut lemons lengthwise in quarters for serving. 

(3) Boost the garlic-infused olive oil: In a small saucepan, combine the garlic-infused olive oil with the whole garlic cloves. Heat just to a simmer and let simmer for 2 - 3 minutes. Turn the heat off, remove the garlic cloves, and let cool.

(4) Make the rub: Add 2 tablespoons of the garlic-infused olive oil to the bowl with the lemon zest and stir in the rosemary, red pepper flakes, and fennel seeds. Divide the mixture between the 4 pork chops, stuffing some inside the pockets you created, and rubbing the rest on the outside of the meat.

Smoker Method

(5) Cook the pork chops - using a smoker (for the best flavor): Put the chops on the smoker grill with the grill still set on Smoke and smoke for 60 - 90 minutes. Turn the grill temperature up to 225 degrees F. Let the chops cook for 10 - 15 minutes, or until the internal temperature measures 135 - 140 degrees F on an instant-read or meat thermometer. Remove from the grill, transfer pork chops to a plate, tent with foil, and let rest for 10 minutes before serving.

(6) Finish: Transfer pork chops to a plate, tent with foil, and let rest for 10 minutes before serving.

Conventional Oven Method

(5) Cook the pork chops - using a conventional oven: Heat a large ovenproof skillet over high heat and add 1 tablespoon the garlic-infused olive oil you have prepared. Sear the pork chops on one side for 5 minutes, or until golden brown. Add 1 tablespoon of butter to promote browning, then gently turn over each chop, add another tablespoon of butter, and cook for another 3 - 5 minutes. Transfer the skillet to the preheated oven. Cook until the meat is just done, about 10 to 15 minutes (until the internal temperature reaches 135 - 140 degrees F on an instant-read or meat thermometer).

(6) Finish: Transfer pork chops to a plate, tent with foil, and let rest for 10 minutes before serving.

(7) Plate and Serve: Serve with rice or mashed potatoes, lemon wedges, and my Rosemary Mushroom Cream Sauce.

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

Rosemary Mushroom Cream Sauce (low FODMAP)

10 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Makes 2 cups • Ok to make ahead: Steps 1 - 4

Low FODMAP oyster mushrooms are incredibly flavorful and versatile. I use them often and in all different forms. In this sauce, they form a wonderful base that, when combined with the fresh rosemary, white wine, and cream, is really quite amazing! I created this sauce to go with my Porchetta Style Pork Chops, but it’s perfect for all kinds of meat or poultry. If you have any left over, you might even try it over a spring omelet for breakfast!

Ingredients

2 tablespoons butter

2 pounds oyster mushrooms, chopped

3/4 cup dry white wine (I used Sauvignon Blanc)

1 1/2 cups heavy cream

1 tablespoon Dijon mustard

2 tablespoons fresh rosemary, minced

Directions

(1) Prepare: Chop the mushrooms and the rosemary.

(2) Cook the mushrooms: In a medium frying pan over medium heat, and add the butter to the pan. Once melted add mushrooms and stir until cooked through, about 5 minutes.

(3) Add the wine and reduce: Add the dry white wine along with the fresh rosemary and bring to a simmer. Allow the mixture to simmer until wine is reduced by half, about 10 minutes.

(4) Finish: Add the heavy cream and Dijon mustard and stir until all ingredients are combined.

(5) Serve: Serve over pork, chicken, beef…it’s all good!

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

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