BBQ Chicken Pizza with Bacon and Pineapple (low FODMAP)

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

BBQ sauce, chicken, pineapple, and bacon. There are those who would say this is the perfect pizza! I say it’s delicious. And it’s a great way to use up leftover chicken. Shape the gluten-free crust, then pile on the toppings for a family-pleasing pizza dinner.

Ingredients: Pizza Crust

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

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

1 tablespoon sugar

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

1 teaspoon Kosher salt

1 large egg

1 teaspoon dried basil

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

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

Ingredients: Pizza

2/3 cup low FODMAP BBQ Sauce - See my recipe here

Cooked chicken (my Teriyaki Chicken works great), chopped

1 pound bacon, cooked, cooled and chopped

1 small can pineapple rounds in pineapple juice (or fresh pineapple), chopped

2 carrots, grated

2 green onions, green part only, chopped

1/2 cup cilantro, chopped

1/4 teaspoon chili flakes, crushed (or to your liking)

1 1/2 cups extra sharp cheddar cheese, grated

Directions

(1) Make the BBQ sauce: Directions to make my BBQ sauce are here. You may also use purchased low FODMAP. BBQ sauce such as FODY Foods Feelin’ Saucy BBQ Sauce.

(2) Prepare other ingredients: Cook and chop the bacon. Chop the cooked chicken. Grate the cheese. Chop the vegetables. Chop the pineapple.

Make-ahead note: At this point, you may set the BBQ sauce, and other prepared ingredients and set aside (and refrigerate) until you’re ready to make the pizza.

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

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

(5) Make the dough: Combine flour, salt, and dried basil in a large bowl. Add in the egg, olive oil, vinegar, and yeast mixture. Stir until the flour is combined and the dough comes away from the sides of the bowl. Don’t add more flour – the dough is supposed to be a bit sticky.

(6) Shape the dough: Turn the dough out in the middle of a piece of parchment on a flat surface and, using your fingers dipped in olive oil, gently press and push the dough out into a round or rectangle. It’s a bit sticky so keep dipping your fingers in olive oil and keep pressing it out until it’s all about the same thickness and in the shape you want. The surface of your crust doesn’t have to be smooth, your toppings will be covering it anyway. I like to spread it out fairly thin so I have more room to add toppings. You can roll or crimp around the outside edge of the crust if you like just to make it pretty.

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

(8) Add toppings: Remove from the oven and spread the BBQ sauce on the hot pizza crust. Then, layer on the cooked chicken, pineapple, bacon, green onions, and the cheese. Season with salt and pepper.

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

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

Eat and enjoy every bite because you can!

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™ Pizza recipes

Chocolate Strawberry Dessert Waffles (low FODMAP)

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

Those of us who don’t eat breakfast often miss the wonderful breakfast foods that tend to be served only in the morning. But why not have breakfast foods at other times? For example, who doesn’t love a dessert waffle? This combination of crisp waffles, sweet strawberries, melted chocolate, and whipped cream makes a decadent breakfast or delicious dessert.

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

Bacon Cheddar Savory Waffles (low FODMAP)

20 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-Free • Serves 4 • Ok to make ahead: Steps 1-5

When I was a kid, my mom would sometimes make waffles for dinner and I loved it! These savory cheddar waffles are my take on dinner waffles, but they are equally delicious for breakfast. If you’re not a fan of bacon, leave it out. These waffles are fantastic with or without the bacon. These savory waffles can be served with butter and syrup, or Benedict-style with hollandaise, poached eggs, and bacon. Serving them for dinner? Try topping with fried chicken! No matter how you top them, you can’t top them!

Ingredients

1 3/4 cups plus 2 tablespoons gluten-free Bisquick or gluten-free baking flour

1 tablespoon baking powder

1 teaspoon Gourmend garlic chive powder (use code IBSGC15 for 15% discount)

1/2 teaspoon smoked paprika

1 teaspoon Kosher salt

3 large eggs, separated

1 1/2 cups lactose-free whole milk with 1 tablespoon white vinegar added to make it sour

6 tablespoons unsalted butter, melted and cooled slightly

1 1/2 cups extra sharp cheddar cheese, grated

2 tablespoons parmesan cheese, grated

4 slices bacon, cooked and chopped

Directions

(1) Prepare: Cook the bacon. Grate the cheese. Preheat waffle iron. In a medium bowl, whisk together flour, baking powder, salt, and spices until evenly incorporated. Combine the milk and vinegar and let sit for 5 minutes to sour.

(2) Combine wet and dry ingredients: Separate the eggs, putting the whites in the bowl of your stand mixer, and set aside. Whisk the egg yolks together with the sour milk. Add to dry ingredients and stir with a rubber spatula until fully combined. Stir in the melted butter.

(3) Beat the egg whites: Beat egg whites with a whisk or with the whisk attachment in the bowl of your stand mixer. Beat on medium-high speed until the whites hold medium-soft peaks.

(4) Fold in egg whites and cheese: Fold the egg whites into the batter to lighten and keep folding until almost incorporated. Fold in the shredded cheddar and Parmesan cheeses, and the chopped cooked bacon (if using).

(5) Cook the waffles: In my waffle iron, this recipe makes two full Belgian waffles (each divided into 4 quarters). Spray the preheated waffle iron with non-stick spray. Scoop about half the batter, divided in four, into the waffle iron. You may need more or less batter depending on your specific device. Cook for about 5 minutes (longer than you would for a typical sweet waffle) or until waffles are deep golden brown and crisp. Remove from the waffle iron and set on a cooling rack to cool (so they remain crisp).

(6) Plate and serve: These savory waffles can be served for breakfast, with butter and syrup, or Bennedict-style with hollandaise, poached eggs, and bacon. Serving them for dinner? Try topping with fried chicken.

(7) Store and reheat: These waffles reheat and freeze well. Keep them in an airtight container in the fridge for 2-3 days. To reheat, put them in a preheated 300-degree F oven for 5 to 10 minutes until heated through and even a bit crispier than they were fresh out of the waffle iron. You can also reheat in the toaster—but the result isn’t quite as crisp as the oven version. Freeze waffles in an airtight container for up to 3-4 months so you can pull one or two out at a time and enjoy them.

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™ breakfast recipes

Crispy Tikka Masala Tofu Bowl (low FODMAP)

15 Minutes prep • 45 Minutes cook • Low FODMAP • Gluten-Free • Lactose-Free • Vegetarian • Vegan • Serves 2 - 4 • Ok to make-ahead: Steps 1 - 2

Fresh flavors and colors and crispy tofu blend together in this delicious bowl with a creamy, lightly spicy, Tikka Masala sauce. I served it over brown rice but you could use quinoa, white rice, or even polenta. Your vegetarian and vegan friends will love it and so will the rest of the table. It’s hearty and flavorful and features 12 different plants to delight your gut biome. It heats up nicely in the microwave so make a little extra and save it for lunch.

Ingredients: Sauce

1 tablespoon garlic-infused olive oil

1 bunch green onions, green part only, chopped

2 tablespoons Smoke N Sanity Tikka Masala seasoning (use code IBSGC10 for 10% discount)

1 teaspoon ground cumin

1 can coconut milk

Juice of 1/2 lemon

1/2 cup cilantro, chopped (or use 1/4 cup chopped chives if you’re not a fan of cilantro)

Kosher salt and black pepper

2 small zucchini and 1 summer squash, cubed

Ingredients: Tofu

1/2 cup corn starch

1/4 cup white sesame seeds

1 teaspoon Kosher salt

2 tablespoons garlic-infused olive oil

1 package firm or extra-firm tofu, drained

Ingredients: Bowl

1 cup white rice or brown rice, rinsed and cooked per package instructions in low FODMAP chicken broth (use code IBSGC15 for 15% discount) or water

For serving:

1 carrot, grated

2 radishes, sliced

1/2 cup cilantro or chives, chopped

1/2 cup microgreens (optional)

Directions

(1) Prepare: Drain the tofu and set it on a rimmed dish lined with paper towels. Cover with paper towels and set a cast-iron frying pan or another heavy object on top of the block of tofu to press the water out. Let sit for about 30 minutes. Chop the radish and grate the carrot.

(2) Cook the rice: Rinse and cook the rice per package instructions. I like to cook it in chicken broth instead of water, but either one is delicious and, of course, if you’re making it vegetarian, don’t use chicken broth!

(3) Dredge the tofu: Put the cornstarch, sesame seeds, salt, and pepper on a plate and mix together. Cut the drained tofu into cubes. Toss the cubes in the cornstarch mixture covering all sides of each cube.

(4) Cook the tofu: Heat the olive oil in a medium skillet. When hot, add the tofu all in one layer. Cook until browned, then flip each piece of tofu over. Cook again until brown, then flip to another side until all 4 sides are browned and crisp.

(5) Prepare the sauce: Heat the olive oil in a medium skillet. When hot, add the chopped green onions. Cook for about a minute, then add the Tikka Masala and the ground cumin. Cook for about 30 seconds, then add the coconut milk. Stir to blend, add the cubed summer squash and zucchini, and simmer for about 5 minutes. Then add the lemon juice and cilantro or chives. Stir, taste, and add salt and pepper to your liking.

(6) Plate and serve: Put a scoop of rice on each plate or bowl. Ladle over the sauce with the summer squash and zucchini. Add a scoop of crispy tofu. Drizzle over a bit more sauce. Add the carrot and radishes around the edge and sprinkle the microgreens (or chopped cilantro or green onions) over the top.

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 and Potato Salad (low FODMAP)

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

Here’s another salad in my series of Target 30 recipes. What’s Target 30 you say? 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. Potatoes are plants so they count too! As you all know if you’ve been here a while, I love salad! This latest salad is one more great way to pack plants into your diet in a delicious way!

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

One Pan Broccoli, Mushrooms, and Wild Rice Bake (low FODMAP)

15 Minutes prep • 60 Minutes cook • Low FODMAP • Gluten-Free • Vegetarian • Serves 6 - 8 • Ok to make-ahead: Steps 1 - 4

Originally published in December of 2020, I refreshed this one-pan vegetarian dish for an upcoming dinner party so I had to share. Roasted broccoli, fresh herbs and baby spinach, flavorful mushrooms, and melty cheese, all blend perfectly together with the wild rice. Cooking it all in one pan makes it easy to cook and easy to clean. This dish is equally good as a vegetarian main course or as a delicious side dish. And, it’s great to make for company because it can be prepared ahead and finished in the oven when it’s time to serve.

Ingredients

3 tablespoons garlic-infused olive oil

8 ounces oyster mushrooms, chopped

2 leeks, green part only, chopped

1 teaspoon dried dill

2 tablespoons fresh thyme, chopped, plus more for serving

1/2 teaspoon crushed red pepper flakes (or to taste)

Kosher salt and black pepper

2 tablespoons salted butter

2 cups wild rice blend

4 cups water or low-FODMAP chicken broth

1 or 2 Parmesan rinds (optional but add flavor, especially if not using chicken broth)

4 cups broccoli, florets only

2 cups fresh baby spinach, washed and stemmed

1 cup shredded sharp cheddar cheese

1 cup shredded gruyère cheese

1/2 cup chopped walnuts (optional)

Directions

(1) Prepare: Chop the mushrooms and the thyme. Wash and chop the leek greens. After you get the mushrooms and leek greens cooking, wash and stem the spinach, chop the broccoli, and grate the cheese.

(2) Cook the mushrooms: Heat the olive oil in a large, oven-safe skillet over medium heat. When the oil shimmers, add the mushrooms, leeks, thyme, dill, crushed red pepper, and season with salt and pepper. Toss to coat the mushroom in the oil, and cook undisturbed for 5 minutes or until golden.

(3) Cook the rice: Add the butter and wild rice, and cook for 2-3 minutes to toast the rice. Pour in 4 cups of water (or chicken broth if using) and add the Parmesan rinds (if using). Bring to a boil, cover, and reduce heat to low. Cook, covered for 40-45 minutes until most of the liquid is absorbed.

Preheat the oven to 425 degrees F.

(4) Add the vegetables: Once the rice is cooked, remove the parmesan rinds (if used) stir in the broccoli, spinach, and 1/2 cup of each cheese. Season with salt and pepper. Transfer the entire mixture to a baking/serving dish if you’d rather not serve in your frying pan.

Make-ahead note: At this point, you may cool, cover, and refrigerate the rice and vegetables until you’re ready to heat and serve.

(5) Finish: Scatter the remaining cheese over the top of the rice and vegetables. Transfer to the oven and bake 20-25 minutes, until the cheese is melted and just beginning to brown. Serve warm with additional thyme and walnuts (if using) for garnish.

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

Chewy Oatmeal and Seed “ANZAC” Cookies (low FODMAP)

20 Minutes prep • 10 Minutes cook • Low FODMAP • Gluten-free • Makes 15-18 cookies • Serving size: 2

ANZAC day is a special day where the Australians and New Zealanders gather to celebrate their war heroes and the soldiers who have dedicated their lives to protecting them. In their honor, I created this delicious low FODMAP ANZAC cookie. It’s soft and chewy with yummy bits of sunflower seeds, pumpkin seeds, and coconut.

Ingredients

3 1/2 ounces butter (a bit less than 1/2 stick)

3 tablespoons light corn syrup

1/2 cup light brown sugar

1 tablespoon boiling water

1 teaspoon baking soda

1/2 cup + 3 tablespoons gluten-free flour

1/2 cup + 3 tablespoons shredded dry coconut

3/4 cup gluten-free rolled oats

4 tablespoons sunflower seeds and/or pumpkin seeds

1 teaspoon white or black chia seeds

2 1/2 tablespoons boiling water

1/2 cup semi-sweet chocolate chips

1/2 teaspoon coconut oil

Directions

(1) Prepare: Preheat the oven to 340 degrees F. Line two baking sheets with parchment paper and set aside.

(2) Blend the butter and sugar: Melt the butter, corn syrup, and brown sugar in a medium-sized saucepan over medium-low heat. Stir occasionally. Then remove from heat when all is melted together. Dissolve the baking soda in 1 tablespoon of boiling water. Then add to the mixture in the saucepan. The mixture should go golden and frothy.

(3) Add the dry ingredients: Add the gluten-free flour, shredded coconut, rolled oats, sunflower seeds (or pumpkin seeds) to the saucepan. Mix the chia seeds with the remaining boiling water in a small cup. Once they have absorbed enough water to be gooey, add them to the saucepan and mix until well combined.  

(4) Shape the cookies: Using a tablespoon or dessert spoon, scoop the mixture onto the trays (leave enough space between each cookie for them to flatten as they cook). Evenly space the cookies on the cookies sheet (no more than 9 per sheet). The batter should make 15 - 18 cookies. 

(5) Bake: Place in the oven and bake for about 8 to 10 minutes, remove once golden.

(6) Finish: While the cookies are baking, melt the chocolate and coconut oil in a small microwave-safe bowl. Drizzle the cookies with the chocolate and allow to cool fully.

(7) Storage: Allow the cookies to cool and then transfer them to an airtight container with sheets of parchment or wax paper between the layers. These should keep for 5 days.

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™ dessert recipes

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.

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