Cinnamon Toast Waffles (low FODMAP)

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

I’ve been experimenting with different gluten-free flour blends and this recipe is perfect with gluten-free Bisquick! These waffles are crisp on the outside, tender on the inside, and delicious all the way through. Just like you want a waffle to be! The sweet spices give them a delightful taste without much sugar. They are a perfect complement for butter and real maple syrup, strawberries and cream, or whatever you might like to pile on. They keep well in an airtight container for a day or two and reheat nicely in the toaster or oven.

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.

Link note: 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™ breakfast recipes

One Skillet Broccoli Cheese Pasta and Mushroom Bake (low FODMAP)

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

Orzo (gluten-free of course) is a versatile and delicious pasta that is perfect for this recipe. The broccoli and mushrooms become richly flavorful as they cook with the herbs and wine and then bake under a dusting of really good cheese. My low FODMAP garlic-parmesan croutons add a delightful crunch and flavor to this creamy and comforting dish. Leftovers heat up nicely so don’t be afraid to make a little extra so you can have it for lunch!

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 orzo pasta

2 tablespoons fresh thyme leaves, plus more for serving

3 cups low FODMAP chicken broth (For Gourmend 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), cut to bite size

1 bay leaf

1/2 teaspoon Gourmend 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

1 cup extra-sharp cheddar or gruyere cheese, grated

My low FODMAP garlic parmesan croutons (optional but very delicious)

1/2 cup parmesan cheese, grated

Additional fresh thyme and fresh basil, for serving

Kosher salt and black pepper

Directions

(1) Prepare: Preheat the oven to 425 degrees F. Make the garlic parmesan croutons from my recipe here (if using). Clean and chop the vegetables.

(2) Cook the veggies and pasta: Heat the olive oil in a large oven-safe skillet 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. Add the butter, orzo, 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, uncovered, 8-10 minutes until the orzo is al dente, stirring often.

(3) Prepare to bake: Once the orzo is cooked, stir in the lemon zest, milk, and 1/2 cup of the cheddar. If needed, transfer the entire pasta mixture from the skillet to an oven-safe casserole dish. Sprinkle the remaining cheddar or gruyere cheese over the top of the pasta and vegetables.

Make-ahead note: At this point, you may let the baked broccoli pasta cool, then cover and keep in the fridge for up to 2 days. To bake, remove from the fridge and let sit at room temp while the oven preheats. Bake as directed.

(4) Bake: Sprinkle the sourdough croutons over the top of the cheddar cheese. Sprinkle with the parmesan. Transfer to the oven and bake 10-15 minutes, until the cheese is melted, and the croutons are brown but not burned.

(5) Plate and serve: Serve warm with fresh thyme and basil.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Link note: 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

One Skillet Cajun Creole Lemon Chicken and Rice (low FODMAP)

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

Creamy rice and pasta make a delicious foundation for tender and delicious chicken in this recipe. The fresh herbs and lemon add extra flavor and the buttery sauce makes it melt in your mouth. Boneless chicken thighs are perfectly suited for this recipe, but you can use chicken breasts if you prefer. It’s easy to double or triple so you can make it for company. And, since it’s all made in one pan, cleanup is easy too. Leftovers heat up perfectly in a covered skillet so don’t hesitate to make extra. You’ll be glad you did!

Ingredients

2 tablespoons garlic-infused olive oil

1 1/2 pounds boneless, skinless chicken thighs (or breasts if you prefer)

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

Kosher salt and black pepper

6 tablespoons salted butter, divided

1 lemon, sliced

1 lemon, cut into wedges

1/2 cup dry broken gluten-free spaghetti or linguini* (I used Rummo Gluten-Free Linguini)

1 cup long-grain rice

1 bunch green onions (green part only), chopped

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

1/2 cup fresh tender herbs, chopped (I used cilantro and flat-leaf parsley)

1 teaspoon Gourmend Garlic Chive powder (use code IBSGC15 for 15% discount)

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

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, ideally about 4 hours before cooking or overnight.

(2) Prepare: Preheat the oven to 425 degrees F. Put the chicken in a large oven-safe skillet (without turning the stove on). Drizzle with the garlic-infused olive oil and sprinkle with cajun seasoning. Toss to coat. Remove the chicken. Heat the pan over medium-high heat. Add another tablespoon of garlic-infused olive oil to the pan.

(3) Sear the chicken: Once hot, add the chicken back to the pan and sear on both sides until golden, 3-5 minutes. During the last 1 - 2 minutes of cooking, add 1 tablespoon of butter and the lemon slices to the skillet. After a minute, remove the chicken and lemon slices from the pan and set aside on a plate.

(4) Cook the rice and pasta: Add the rice and pasta to the hot pan. Stir to coat the rice and pasta in the oil and seasonings in the pan and cook until the rice is toasted, about 1 minute. Add the green onions and continue to cook another minute, then pour in 3 cups of chicken broth. Season with salt and pepper. Bring to a boil.

(5) Add the chicken back to the pan: Slide the chicken, lemon slices, and any juices left on the plate back into the pan. Bring to a boil. Cover the pan and turn the heat down to the lowest setting possible. Cook for about 10 minutes until most of the liquid has cooked into the rice, but not all of it. If it seems dry, add another 1/2 cup of broth. Put the pan in the oven and bake, uncovered, for 10-15 minutes or until the chicken is cooked through and the rice is tender (if using chicken breasts, this may only take 5 - 10 minutes). You can add another 1/2 cup of broth during this cook too, if the rice is not tender and the mixture seems dry. (I used a total of 4 cups of broth in this manner when I prepared this dish and it was perfect.)

(6) Make the herbed butter: Meanwhile, in a small skillet, melt 5 tablespoons of butter. Add the Gourmend Garlic Chive powder and the Smoke N Sanity Essence of Garlic Salt and stir to combine. Cook until the butter is starting to brown and froth. Remove the pan from the heat and stir in the chopped fresh herbs.

(7) Plate and serve: Serve the chicken and rice with a few spoons of the herbed butter drizzled over the top and a squeeze of lemon juice.

Eat and enjoy every bite because you can!

Recipe notes: *It’s OK to swap the pasta for an additional 1/2 cup of rice if you prefer a no-flour version of this recipe.

I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Link note: 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

Bourbon Butter Pecan Chocolate Chip Cookies (low FODMAP)

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

These are my new favorite chocolate chip cookies made with my new favorite gluten-free baking flour! They are melt in your mouth tender, with a sprinkling of toasted pecans and a generous volume of semi-sweet chocolate. And, they are simply delicious. The combination of the browned butter, toasted pecans, chocolate, and a sprinkle of salt, complement each other perfectly. You really need to give these cookies a try!

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™ dessert recipes

Simple Green Salad with Lemon Dijon Vinaigrette (low FODMAP)

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

A few fresh ingredients on hand mean a simple salad can always be simply delicious. You can use the veggies that are “always” in your refrigerator, or you can branch out a bit. Consider this recipe a suggestion for ingredients and don’t be afraid to use alternatives—depending on what you have on hand and what you like. The easy lemon Dijon vinaigrette is really delicious so keep this recipe handy. It’s a great all-purpose dressing for just about any salad, or for leftover steamed broccoli. Want to add some more crunch? Top your salad off with my low FODMAP Garlic Parmesan Sourdough Croutons.

Ingredients: Salad

3 cups lettuce of your choice (red leaf and butter lettuce make a good combo)

1 cup of arugula, spinach, or spring mix

1 red bell pepper, chopped

2 carrots, peeled and chopped

2 Persian cucumbers, peeled and chopped

1/2 cup jicama, peeled and chopped

1/2 cup pumpkin and/or sunflower seeds, raw or roasted (whatever you prefer)

Ingredients: Dressing

1/4 cup lemon juice, fresh squeezed

1/2 cup extra-virgin olive oil

1 tablespoon Dijon mustard

Kosher salt and black pepper to taste

Directions

(1) Make the dressing: Combine all ingredients except salt and pepper in a small jar. Shake to combine. Taste and add salt and pepper to your liking.

Make-ahead note: At this point, you may leave the dressing at room temp for a few hours, or in the refrigerator if longer than that. Just bring it to room temperature before you need to use it. And shake well before adding to the salad.

(2) Wash and dry the vegetables: When you make a salad with vegetables that are wet from washing, the dressing gets watered down and doesn’t taste as good. So, wash and dry your vegetables, including the lettuce, before you make your salad. To dry lettuce, if you don’t have a lettuce spinner, make a pile of washed lettuce in the center of a clean dish towel, gather the corners together, and take it outside and spin your arm around. The water will come off the lettuce and soak into the towel. If there’s a lot of water, it will spin off onto the ground. Voila! Washed and dried lettuce that’s ready for the perfect salad!

(3) Seed, peel, and chop: You can leave peels on carrots and cucumbers for extra fiber. If that’s not what you want, then peel them before you chop them up. Seed the bell pepper and chop. Definitely peel the jicama, if using. The peel is not meant to be eaten.

(4) Assemble the salad: Break the lettuce into bite-size pieces and put them in a salad bowl. Add the rest of the vegetables.

(5) Finish: Drizzle with the dressing. Toss. Add the pumpkin seeds (if using).

(6) Serve: Sprinkle with a bit of Diamond Crystal Kosher salt just before serving.

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Eat and enjoy every bite because you can!

Link note: 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

Flaky Sour Cream Biscuits (low FODMAP)

15 Minutes prep • 12 Minutes cook • Low FODMAP • Gluten-Free • Vegetarian • Makes 12

I’ve been experimenting with a new gluten-free flour (gfJules gluten-free flour) and these biscuits are a great showcase for its light and airy quality. The biscuits are buttery, flaky, moist, and delicious—just like you want a biscuit to be! They are perfectly scrumptious with butter or jam or serve them as you would a baking soda biscuit alongside stew or soup. If there are any left over the next day, a few seconds in the microwave or toaster brings them back to their fresh-baked goodness. And, they are perfect for my Cheesy Poached Egg and Biscuit Sandwiches.

Ingredients

2 cups gfJules gluten-free flour (or other gluten-free flour of your choice)

2 teaspoons baking powder

1/2 teaspoon baking soda

1 teaspoon Kosher salt

1/4 cup Bird’s Eye custard powder (you can also use vanilla pudding mix for a sweeter alternative)

4 tablespoons butter, cubed and frozen

1/2 cup lactose-free milk combined with 1/2 teaspoon apple cider vinegar

1/2 cup lactose-free sour cream

12 small pats of butter to top the biscuits before cooking

Directions

(1) Prepare: Preheat the oven to 375 degrees F. Add the apple cider vinegar to the lactose-free milk. Line a baking sheet with parchment.

(2) Make the dough: Put all dry ingredients in the bowl of a food processor. Pulse a few times to blend dry ingredients together. Add the frozen cubed butter and pulse a few more times until the butter is evenly mixed with the dry ingredients. Add the milk and sour cream to the dry ingredients in the food processor bowl and pulse a few more times to combine.

If the dough does not hold together once mixed, you may add a bit more milk, one tablespoon at a time, until the dough holds together well but is not wet.

(3) Shape the biscuits: Put the dough on a lightly floured (with gfJules Flour) board or pastry mat, patting or rolling gently to an even 3/4 inches thick. Dip the rim of a small glass or biscuit cutter into gluten-free flour and push straight down to cut the biscuits; do not twist the cutter. Repeat with the remaining dough, gathering dough scraps together when necessary, and re-patting flat to cut more biscuits.

(4) Bake: Transfer each cut biscuit to a parchment-lined baking sheet and prick the tops with a fork a few times. Lay a thin pat of butter on top of each biscuit before baking. Bake for approximately 12 minutes (depending on thickness - may need to add time), or until the tops are lightly browned and the dough resists when pushed lightly with a finger but is not hard.

(5) Serve: Biscuits are wonderful hot out of the oven just plain, or with butter and jam. If there are any left over the next day, a few seconds in the microwave or toaster brings them back to their fresh-baked goodness. And, they are perfect for my Cheesy Poached Egg and Biscuit Sandwiches.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Link note: 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

Cheesy Poached Egg and Biscuit Sandwich (low FODMAP)

5 Minutes prep • 10 Minutes cook • Low FODMAP • Gluten-free • Vegetarian • Serves 2

My clients often say they can’t think of anything for breakfast (or lunch!) so sharing some of the things I make is my way of helping to inspire you to think creatively. Recently, I had some gluten-free sour cream biscuits leftover and I decided to turn them into a biscuit egg sandwich. The result was delicious! I toasted the biscuits and put a bit of butter on them before layering on a poached egg and some sharp cheddar cheese. A quick trip under the broiler and a few chives later. Voila! You’ve made a perfect breakfast or lunch.

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™ breakfast recipes

Lemony Butter Chicken Thighs and Mashed Yukon Potatoes (low FODMAP)

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

Tender chicken with a buttery lemon sauce over creamy mashed potatoes. I mean really, what’s not to love? This recipe is simple to make and can easily be halved or doubled to accommodate a larger or smaller group. Serve it with my simple green salad with lemon Dijon vinaigrette or my Heirloom Tomato Salad for a perfect combination.

Ingredients: Chicken

2 tablespoons garlic-infused olive oil

3 tablespoons butter

8 boneless skin-on chicken thighs (skinless is also ok)

One bunch green onions, green part only, chopped

1 cup chicken broth (I used Gourmend low FODMAP Chicken broth)

Juice and zest of 1 lemon approximately 1/2 cup juice

1/2 cup capers rinsed

1/4 teaspoon each, or any combination of dry thyme, basil, parsley, or dill

1 tablespoon fresh tender herbs finely chopped (parsley, thyme, basil, dill, etc.) optional for serving

Kosher salt and black pepper to taste

Ingredients: Mashed Potatoes

4 Yukon Gold potatoes (peeled and chopped into 2 inch chunks)

1/2 stick butter sliced or cubed so it melts more rapidly

1/2 cup lactose-free half and half, whole milk, or heavy cream (warmed)

Kosher salt and black or white pepper to taste (white pepper keeps your potatoes sparkly white if you like them that way)

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.

(2) Prepare: the potatoes Peel and chop your potatoes into approximately equal chunks. Keep them on the larger side so the potatoes don’t absorb too much liquid.

(3) Cook the potatoes: Place potato chunks in a large pot of generously salted water and bring to a boil. Reduce the heat so the water keeps gently boiling and cook until your potatoes can be easily pierced with a fork. Depending on the size of your potato chunks, this should take about 10 minutes. Meanwhile, you can start cooking the chicken. See directions below.

(4) Drain the potatoes: Drain the water off the potatoes and return the pot to the burner to cook for a minute or two to evaporate any remaining water.

(5) Mash the potatoes: Add butter chunks and about half the warmed half and half, whole milk or cream. Begin mashing your potatoes with a hand masher, a fork, or if you prefer you can mash them in a stand mixer — just be careful not to over mix or they’ll become gluey. Add more half and half, whole milk or cream as needed to achieve your desired consistency.

(6) Finish: Taste and add salt and pepper to your preference. Transfer to a warmed serving bowl, cover, and keep warm until ready to serve.

(7) Cook the chicken: In a large skillet over medium-high heat, melt together the olive oil and 1 tablespoon of the butter. Add the chicken, skin side down, and sprinkle with fresh pepper. Cover and allow to brown for 6-7 minutes. Flip the chicken, season with salt and pepper, and cook for another 6 - 7 minutes. Remove the chicken from the pan and cover to keep warm.

(8) Prepare the sauce: Add the green onions, and saute briefly. Then pour in the chicken stock, lemon juice, and zest. Allow the sauce to come to a simmer then simmer for 5 minutes.

(9) Finish: Add the capers and dry herbs, the remaining 2 tablespoons of butter and stir until the butter melts. Add the chicken back to the pan and continue to simmer until the chicken is cooked through and the sauce has reduced a little (about 5 minutes). If the sauce reduces too much before your chicken is cooked through, you can add more chicken broth to the pan.)

(10) Plate and serve: Put a scoop of mashed potatoes on the plate and make a well in the center. Drizzle with the lemony pan sauce. Add the chicken and drizzle again. Sprinkle with chopped fresh herbs (if using). Serve with one of my fresh green salads for a perfect meal!

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Link note: 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

Target 30 Greens, Seeds, and Nuts Salad (low FODMAP)

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

As you’ve heard from me before, for the optimal health of your gut biome, the recommendation is to eat 30 different plant-based foods every week. This salad is a great way to pack some of those plants into your diet in a delicious way! Adding mixed microgreens can give you 3 or 4 different plant varieties and adding nuts and seeds will not only add plant variety but also protein, flavor, and crunch!

Ingredients: Salad

3 cups baby arugula

1 cup mixed microgreens

1/2 cup roasted and salted pumpkin seeds

1/2 cup walnuts, roughly chopped

1/2 cup Feta cheese, crumbled

1/2 Avocado, chopped (optional)

Ingredients: Dressing

1/2 cup olive oil

3 tablespoons red wine vinegar

1/2 teaspoon Kosher salt and 1/2 teaspoon black pepper

1 teaspoon maple syrup

1/2 teaspoon Colman’s dry mustard (optional)

Directions

(1) Prepare: Wash and dry the arugula and put it in a large salad bowl. Chop the walnuts. Crumble the feta.

(2) Make the dressing: Put all dressing ingredients in a small jar and shake to blend. Taste and adjust salt and pepper as needed.

Make-ahead note: At this point, you may keep the greens in the refrigerator until you’re ready to dress and serve the salad.

(3) Make the salad: Add the rest of the salad ingredients to the salad bowl.

(4) Finish: Add the dressing to the salad. Toss to combine. Sprinkle lightly with Diamond Crystal Kosher salt (optional). Serve.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Link note: 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

Indian Butter Chicken (low FODMAP)

15 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-Free • Serves 4 - 6 • Ok to make-ahead: Steps 1-2

You can make this quick and delicious dish as spicy (or not!) as you like. The flavors are truly wonderful no matter how you spice it up. And it really tastes even better the following day after the flavors have had time to meld so don’t hesitate to make extra or make this ahead for a super quick dish the next day. I like to serve this butter chicken over steamed rice (or even better, my Best Coconut Rice) to carry the delicious and creamy sauce. You can also serve it with my Salted Butter Naan if you want to add another authentic element to this Indian dish. (Pro tip: Make sure the Naan is hot and spread it with butter before serving.)

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™ main courses

Rosemary Mushroom Flatbread (low FODMAP)

15 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-Free • Serves 4 - 8 • Ok to make-ahead: Steps 1-3

Let’s be honest. Flatbread is just pizza with a thinner crust. And, it’s great because you really taste the flavor of your toppings when they aren’t buried in bread. This flatbread is incredibly flavorful and filling. The combination of the oyster mushrooms cooked with olive oil and rosemary gives it a richness you don’t expect from a meatless dish. It makes a wonderful vegetarian main course, side, or appetizer depending on how you slice it. And, no matter how you slice it, it’s delicious!

Ingredients: Rosemary Mushrooms

2 tablespoons garlic-infused olive oil

1 tablespoon butter

1 bunch green onions, green part only, chopped

3 cups oyster mushrooms, finely chopped

1 tablespoon fresh rosemary, chopped

2 tablespoons red wine

2 teaspoons balsamic vinegar

1 1/2 cups white cheddar, Catamount Hills cheddar, Swiss, or Gruyere cheese

Kosher salt and black pepper

Ingredients: Flatbread

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

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

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

1 tablespoon sugar

1 tsp salt

1 large egg

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

1 tsp dried rosemary

2 tablespoon garlic-infused olive oil, plus more to coat and spread the dough

Directions: Rosemary Mushrooms

(1) Prepare: Preheat your oven to 400degrees F and line a rimmed baking sheet with parchment paper. Set aside.

(2) Cook the mushrooms: In a large skillet, heat the butter and olive oil over medium-high heat. When hot but not smoking, add the mushrooms, green onions, rosemary, and sea salt. Sauté, stirring often, until most of the liquid has evaporated.

(3) Finish: Reduce the heat to medium and add the red wine, balsamic vinegar, salt, and pepper. Continue to cook until the mushroom mixture is as dry as possible. Let the mixture cool for 5 – 10 minutes. While the mushrooms are cooling, make your flatbread dough.

Directions: Flatbread

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

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

(6) Blend the flatbread dough: Combine flour, salt, and dried rosemary in a large bowl. Add in the egg, olive oil, vinegar, and yeast mixture. Stir until the flour is combined and the dough comes away from the sides of the bowl. Don’t add more flour – the dough is supposed to be a bit sticky. Transfer the dough to a piece of parchment covering a cookie sheet.

(7) Form the crust: Use your fingers dipped in olive oil to press and push the dough out into a rectangle. You’ll need to keep dipping your fingers in the olive oil to keep them from sticking but no worries—it just makes the flatbread taste better! Keep pressing the dough out into a rectangle on the parchment until it’s fairly thin and all about the same thickness. The surface of your crust won’t be smooth, but it doesn’t matter, your toppings will be covering it anyway. You can roll the edges under or “flute” them with your fingers like a pie crust if you like a tidy edge.

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

(9) Add toppings: Remove from the oven and brush the entire crust with garlic-infused or regular olive oil. Then, layer on the mushrooms and finish with the grated cheese. Season with salt and pepper.

(10) Finish: Slide the flatbread back on the pizza stone or hot cookie sheet in the oven and cook for another 8-10 minutes until the edges of the crust are browning and the cheese is nicely melted.

(11) Plate and serve: Remove from the oven and let cool for a minute or two. Then cut into desired size squares or rectangles. Smaller for appetizer or side and larger for a main course. This flatbread is best fresh but if you have any leftover, heat briefly in the microwave to soften the crust and melt the cheese.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Link note: 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™ appetizer recipes

Butter Lemon Pesto Chicken and Polenta (low FODMAP)

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

Polenta drizzled with pesto makes a wonderful, flavorful, and creamy base for this deliciously buttery chicken. You can make my low FODMAP lemon-basil pesto ahead so you can whip this up fast for a weeknight family dinner. It can also be plated and served efficiently so it makes a great dish for a group too.

Ingredients: Chicken

4 chicken cutlets, or 2 boneless chicken breasts, sliced horizontally

Kosher salt and black pepper

1/3 cup gluten-free flour

1/4 cup grated parmesan

3 tablespoons garlic-infused olive oil

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

1/3 cup fresh lemon juice

4 tablespoons salted butter

1 cup multicolored cherry tomatoes, cut in half

1 tablespoon fresh thyme

3 tablespoons capers, rinsed

2 tablespoons basil, chopped

1/4 cup lemon-basil pesto, see my recipe here

Ingredients: Polenta

3/4 cup polenta

3 tablespoons salted butter

1/4 cup grated parmesan

2 tablespoons lemon-basil pesto, see my recipe here (optional)

Directions

(1) Prepare: Make the pesto. Grate the parmesan. Season the chicken with salt and pepper. Place the flour and parmesan in a shallow bowl and dredge the chicken in the flour/cheese mix, pressing to adhere.

Make-ahead note: At this point, you can keep the pesto and the chicken in the refrigerator until you’re ready to cook.

(2) Cook the chicken: Heat the garlic-infused olive oil in a large skillet over medium-high heat. Add the chicken and sear on both sides until golden, about 3-5 minutes per side. Remove the chicken from the skillet to a plate.

(3) Make the polenta: Meanwhile, make the polenta. Put 3 cups of hot water in a microwave-safe bowl. Stir in the salt and the polenta. Cover loosely with plastic wrap and microwave on high for 8 minutes. Uncover and whisk to blend. Cook another 2 minutes if you want it a bit thicker. Remove from the microwave and stir in the butter and parmesan. You may also stir in a couple tablespoons of the pesto.

(4) Make the sauce: To the skillet you cooked the chicken in, add the butter, cherry tomatoes, and a pinch each of salt and pepper. Cook about 3 minutes. Add the capers, and thyme, cook another 2 minutes. Pour in the wine and lemon juice, cook for 1 minute. Return the chicken to the pan, cover and simmer for 3 - 5 minutes, until the chicken is just cooked through.

(5) Plate and serve: Spoon the polenta onto plates. Spoon some pesto on top of the pesto. Add the chicken and cherry tomatoes over the pesto and drizzle the pan sauce over the top of everything. Sprinkle with basil.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Link note: 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

Target 30 Lemon Dijon Salad (low FODMAP)

20 Minutes prep • Low FODMAP • Lactose-free • Vegetarian • Serves 4 • Ok to make ahead: Steps 1 - 3

I’m still thinking about eating 30 plants per week so I wanted to share another recipe with you to inspire you to do the same! Don’t feel you need to have every ingredient on my list to have a salad success. 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! Learn more about how well your gut biome responds to plant variety in this very interesting article here. It’s not volume, it’s variety that makes your gut biome thrive. Plants aren’t just vegetables, they include nuts, seeds, herbs, spices, fruits, vegetables, and even plant-based oils. This salad is a great way to pack more plants into your day than you ever expected. And it’s delicious!

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™ salad recipes

Sourdough Crostini with Olives and Herbed Ricotta Cream (low FODMAP)

20 Minutes prep • 16 Minutes cook • Low FODMAP • Vegetarian • Serves 8 • Ok to make-ahead: Steps 1-5

This one is for all the olive and tapenade lovers out there. You know who you are! Crisp sourdough crostini, smooth and creamy herbed ricotta, and the delightful taste of your favorite olives make this a perfect appetizer that’s sure to please all your olive-loving friends. And, since it’s low FODMAP, you get to enjoy it too!

Ingredients: Crostini

1 traditional sourdough baguette cut into thin slices (one- or two-bite size at the most)

1/4 - 1/2 cup olive oil

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

Kosher salt and black pepper

Ingredients: Topping

12 ounces lactose-free cottage cheese

1/4 cup heavy cream

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

1 tablespoon garlic-infused olive oil

1/2 teaspoon maple syrup

1 1/2 tablespoons fresh herbs (basil, oregano, chives, etc.) finely chopped

1/4 teaspoon fresh ground black pepper

3/4 cup chopped castelvetrano and/or kalamata olives (or olives of your choice)

Kosher salt and black pepper

Directions: Crostini

(1) Prepare: Preheat oven to 350 degrees F. Slice sourdough bread into thin, bite-size or two-bite-size pieces. Chop the olives and set them aside.

(2) Bake crostini: Arrange bread slices on a rimmed baking sheet (or two) in a single layer. Brush both sides of the bread slices with olive oil, and season with salt and pepper. Bake for about 8 minutes on one side, then turn over, sprinkle with parmesan and continue baking until golden and crisp, about another 8 minutes.

(3) Finish: Let cool on baking sheets.

Directions: Herbed Ricotta Cream

(4) Make the cream base: Combine cottage cheese and cream in the bowl of a food processor. Blend until smooth. Scrape down the side periodically.

(5) Add the herbs: Add all remaining ingredients (except the olives!) and blend until well combined. Taste and adjust salt and pepper if needed.

Make-ahead note: At this point, you can keep the herbed cream in the refrigerator and store the crostini in an airtight container (once fully cooled) until you’re ready to assemble your appetizer.

Directions: Olive Crustini

(6) Load up the crostini: Put a scoop of herbed ricotta cream on each crostini. Top with a scoop of chopped olives. Place on a plate. Sprinkle the plate with additional chopped fresh herbs, a light sprinkle of Kosher salt, and a grind or two of black pepper.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Link note: 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™ appetizer recipes

Sheetpan Chicken and Peppers with Crispy Feta Croutons (low FODMAP)

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

This blend of peppers, spices, and garlic-infused olive oil combined with the chicken and the rice makes for a truly delicious meal. It’s perfect for a weeknight (or any night) since it comes together quickly and cooks in one pan. It’s also great for company since you can easily double the recipe to serve more people.

Ingredients

1 1/2 cups rice (white or brown)

1 pound boneless skinless chicken tenders

4 tablespoons garlic-infused olive oil

2 teaspoons paprika

2 teaspoons cumin seed

1 teaspoon ground ginger

Kosher salt and black pepper

Red pepper flakes

2 medium-size red bell peppers, seeded and sliced

1-2 jalapeno peppers, seeded and sliced

1 bunch of green onions (green part only), chopped

1 8 ounce block of feta, patted dry and sliced 1/2 inch thick slices

1/4 cup cornstarch

3/4 cup mixed fresh herbs, basil, oregano, chives

1/3 cup garlic-infused olive oil

1 tablespoon lemon juice

1 tablespoon rice vinegar

2 teaspoons maple syrup

Directions

(1) Cook rice: Cook the rice (white or brown per your preference) per package instructions.

Make-ahead note: At this point you can keep the rice warm until you’re ready to serve.

(2) Prepare: Preheat the oven to 425 degrees F. Line a rimmed baking sheet with parchment to make clean up simple.

(3) Season and cook the chicken: In a bowl, toss together the chicken, 3 tablespoons olive oil, paprika, cumin, ginger, and a pinch each of salt, pepper, and chili flakes. Lay the chicken in one layer on the prepared pan. Add the sliced peppers, and chopped green onions over the top of the chicken. Bake 20 to 25 minutes, until the chicken is just cooked through.

(4) Make the feta croutons: Meanwhile, make the crispy feta croutons. Add the cornstarch to a shallow bowl. Add the block of feta and toss to coat all sides. Heat 1 tablespoon olive oil in a large skillet over medium heat. Add the feta and cook for 2 to 3 minutes per side, until golden and crisp. Transfer the feta to a plate. When cool, cut into cubes.

(5) Make the vinaigrette: Combine all ingredients in a small jar. Season with salt and pepper.

(6) Plate and serve: Put a scoop of rice on each plate. Top with chicken, peppers, and feta. Drizzle with the vinaigrette and sprinkle with the fresh herbs.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Link note: 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

Creamy Herbed Ricotta Dip (low FODMAP)

15 Minutes prep • 30 Minutes chill • Low FODMAP • Gluten-free • Makes 1 1/2 cups • Ok to make-ahead: Steps 1-3

This dip is smooth, creamy, delicious, and very simple to make. It’s the perfect low FODMAP dip for all your cut veggies and chips. It also makes a great spread for sourdough crostini. Starting with lactose-free cottage cheese is the secret to making this dip IBS friendly.

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™ appetizer recipes

Sweet and Crispy Brussels Sprouts (low FODMAP)

20 Minutes prep • 15 Minutes Cook • Low FODMAP • Gluten-free • Lactose-free • Serves 4 • Ok to make ahead: Step 1

Did you think Brussels sprouts were gone from your low FODMAP diet? Think again! A low FODMAP serving of Brussels sprouts is only 2 - 3 sprouts, which means you need to find a way to enjoy every single bite. By removing the leaves and roasting them separately, this recipe allows you to stretch that low FODMAP serving to a very satisfying amount. Crispy, sweet, and delicious, these Brussels sprouts make a fantastic addition to any pan of roasted vegetables, or as a crisp “chip” alongside your next appetizer tray, or as a small side you can enjoy every single bite of all on its own.

Ingredients

8 - 12 brussels sprouts (2 - 3 sprouts/1.78 ounces total are considered a low FODMAP serving)

2 tablespoons of olive oil

2 tablespoons of real maple syrup

1 teaspoon Kosher salt

Directions

(1) Prepare: Preheat the oven to 400 degrees F. Wash sprouts and cut the base off each sprout so you can remove the individual leaves. remove all leaves and then cut the small compact center in half and put it all in a roasting pan.

(2) Roast: Combine olive oil and maple syrup and toss with the sprout leaves in the roasting pan. Sprinkle with Kosher salt. Put the roasting pan in the oven and roast for about 15 - 18 minutes stirring every few minutes to prevent burning. Roast until the leaves are crisp and darkened but not burned.

(3) Finish: Remove from the oven and serve hot, or cool on the tray to room temperature. Taste and sprinkle with additional Kosher salt if needed to enhance the sweet/salty taste to perfection.

(4) Plate and serve: Use as a topping for other roasted vegetables, serve as an appetizer “chip,” or serve as a delicious side dish.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Link note: 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

Chicken Katsu and Veggie Rice Bowls (low FODMAP)

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

Crispy chicken, tasty edamame, cool cucumber, and steamed rice make this a perfect, and perfectly delicious, one-bowl meal. I love it with brown rice, but you can use whatever you have on hand. Adding a bit of toasted sesame oil to the rice gives it a nice complex flavor to balance the crisp saltiness of the chicken Katsu. There are a few steps to making this meal, but all are easy and the result is well worth the effort!

Ingredients: Chicken Katsu

2/3 cup, plus 2 tablespoons gluten-free low sodium soy sauce

2 tablespoons toasted sesame oil, divided

1 tablespoon maple syrup

1 tablespoon fresh ginger, grated

2 tablespoons green onions (green part only), chopped

1 teaspoon, plus 3 tablespoons sesame seeds, plus more for serving

2 boneless chicken breasts, sliced in half horizontally

3/4 cup gluten-free Panko crumbs

Red pepper flakes

1 cup frozen shelled edamame

Persian cucumber, peeled and sliced, and additional chopped green onions (green part only), for serving

Ingredients: Soy Mayonnaise

1/3 cup mayonnaise

1 tablespoon gluten-free soy sauce

1 teaspoon rice vinegar

Red pepper flakes (to taste)

Ingredients: Rice

1 1/2 cups white rice or 1 cup brown rice

1 tablespoon toasted sesame oil

3 cups water

1 teaspoon Kosher salt

Directions

(1) Salt the chicken: This step is optional but results in more flavorful and tender meat. Cut chicken breasts horizontally and trim off any fat or skin. Season both sides of each piece of chicken evenly 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 cook. (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 sauce/marinade: In a medium bowl, combine 2/3 cup soy sauce, sesame oil, maple syrup, ginger, green onion, 1 teaspoon sesame seeds, and red pepper flakes.

(3) Make the soy mayonnaise: Combine all ingredients in a small bowl and stir with a fork or whisk to combine. Taste and add red pepper flakes to your liking.

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

(4) Make white or brown rice: In a saucepan, heat 1 tablespoon of toasted sesame oil until hot but not smoking. Rinse the rice in a sieve until the water runs clear. Drain and add the rice to the hot oil and let it toast for about 2 minutes. Add the water and salt. Stir to blend. Cover, bring to a gentle boil, then reduce the heat to low and keep covered while simmering for 20 minutes (for white rice) or 45 - 60 minutes (for brown rice). Turn the heat off and let sit for another 5 - 10 minutes. Fluff the rice with a fork.

(5) Marinate the chicken: Place the chicken in a bowl and pour about 1/2 cup of the sauce over the chicken, save the rest in a separate container for serving. Let the chicken marinate for about 10 minutes.

(6) Dredge the chicken: Place the Panko and 3 tablespoons of sesame seeds in a shallow bowl. Dredge both sides of the chicken through the Panko mixture, pressing to adhere. Set the chicken aside on a plate. Discard the marinade.

(7) Cook the chicken: Heat a few tablespoons of toasted sesame oil in a large skillet over medium-high. Add the chicken and cook until golden brown, 3-4 minutes. Flip the chicken and cook until golden brown on the other side, about 2 - 3 minutes. Transfer to a cutting board. Let the chicken sit for a couple of minutes, then use a sharp knife to cut the meat into strips.

(8) Cook the edamame: While the chicken rests, add the edamame to the skillet, cook until thawed, then add 2 tablespoons soy sauce. Cook another minute, then remove from the heat.

(9) Plate and serve: Add a scoop of rice to each bowl, top with edamame, cucumber, chicken, and green onions. Drizzle with the reserved soy sauce mixture, and the soy mayonnaise.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Link note: 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

Crisp Vegetable and Rice Salad (low FODMAP)

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

Warm rice, crisp cool vegetables, flavorful chicken, and tangy dressing. What’s not to love? This salad is a perfect one-dish meal that has a little something for everyone. Substitute other crisp vegetables you have on hand. Use chicken you have leftover or make it fresh. Leave the chicken out for your veggie family/friends.

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 Egg Salad or Deviled Eggs (low FODMAP)

10 Minutes prep • Low FODMAP • Gluten-free • Lactose-free • Serves 2 - 4 • Ok to make ahead: Steps 1 - 3

Many of us find ourselves with an overwhelming number of hard boiled eggs this time of year. What do you do with all those hard-boiled eggs? I make this perfect egg salad and serve it on crisp toasted sourdough bread. Or, I make delicious deviled eggs and serve them for lunch, as an appetizer, or just as a snack. Any way you make them, deviled eggs can be devilishly delicious!

Ingredients

4 hard-boiled eggs

1 tablespoon dijon mustard

2 - 3 tablespoons mayonnaise (depending on how large your eggs are)

½ stalk celery, finely chopped (optional)

Kosher salt and black pepper to taste

Fresh chives, dill, or parsley, chopped (optional)

Directions: Egg Salad

(1) Prepare: Peel and chop your hard-boiled eggs.

(2) Combine: Add all other ingredients except the chopped herbs, salt, and pepper.

Stir to combine.

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

(4) Plate and serve: Serve on toasted sourdough bread, rice cake, or on a bed of butter lettuce. Sprinkle with chopped herbs if using.

Directions: Deviled Eggs

(1) Prepare: Peel and cut your hard-boiled eggs in half.

(2) Combine: Scoop out the yolks and put in a small bowl with all other ingredients except the chopped herbs, salt, and pepper.

Stir to combine.

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

(4) Devil the eggs: Fill each half egg white with the egg yolk mixture. Sprinkle with chopped chives, parsley, or tiny sprigs of fresh dill. Want to get really fancy? Add a few brightly colored salmon roe caviar for garnish

Eat and enjoy every bite because you can!

This post may contain affiliate links so you can easily purchase items listed on the page. There is no increased cost to you for purchasing items through these links so feel free to use them!

More Deliciously Low FODMAP™ appetizer recipes