Sweet and Salty Nut Bars (Low FODMAP)

20 Minutes prep • 30 Minutes chill • Low FODMAP • Gluten-free • Lactose-free • Makes 16 bars • Ok to make ahead: Steps 1-3

When my client asked me about commercially available protein bars that are low FODMAP, I realized what is out there is pricey and often not low FODMAP. So, off to the kitchen I went to come up with a bar that would be high in protein, portable, and delicious. These chewy sweet and salty nut bars are the delicious result. They’re so good, you can even use them to sneak some extra protein into your kids’ lunches. They will love them. You can be creative with the nuts and seeds you use according to what you may have available. If you like them a little less sweet, cut the sweet syrup down a bit and be sure to account for peanut butter that has added sugar.

Ingredients: Bars

3 cups of unsalted nuts, roughly chopped (they can be any combination of: almonds, walnuts, pumpkin seeds, pecans, macadamia nuts, peanuts, etc.)

3 cups gluten-free crisp rice cereal

1/2 cup dried cranberries and/or raisins (optional)

3/4 cup corn syrup*

1/4 cup maple syrup

1 cup creamy peanut butter (just peanuts and salt)

1/4 cup coconut oil

1 teaspoon vanilla extract

1/2 teaspoon Diamond Crystal Kosher salt

1/2 to 3/4 cup semi-sweet chocolate chips (optional if you want to skip the topping)

Ingredients: Topping (if you don’t mix the chocolate in)

1/3 cup semi-sweet chocolate chips

1/2 teaspoon of coconut oil

Flaky sea salt for sprinkling (optional)

Directions

(1) Prepare: Line a 9 x 13 inch cake pan or a small rimmed baking sheet with parchment paper and set aside for later (make sure the parchment hangs over the side so you can lift the bars out easily to cut them when they’re done).

(2) Chop nuts: Roughly chop nuts in a food processor or by hand (you want the pieces to remain pretty good sized so you have a nice crunch in the bars).

(3) Blend liquid ingredients: In a medium saucepan, combine the corn syrup, maple syrup, peanut butter, coconut oil, and salt. Heat until all is melted together, stirring frequently. Remove from heat and add the vanilla.

(4) Blend dry ingredients: In a large mixing bowl, combine the chopped nuts, crisp rice cereal, cranberries, or raisins (if using), then stir to combine. Pour over the blended liquid ingredients and quickly stir, using a folding motion to coat all the cereal and nuts without crushing all the cereal.

Add the chocolate chips (if you’re not making the topping) and fold in just until blended but not melted.

(5) Spread in pan: Transfer the nut mixture to the prepared baking pan or sheet. Use the back of a spatula to evenly press the nut mix down into the pan and all corners until it’s all about the same thickness. Let set in the refrigerator for 20 - 30 minutes until the bars ar firm enough to cut.

(6) Cut into bars: Using the edges of the parchment lift to remove the bars from the pan and place on a flat workspace. Using a large sharp knife, cut the bars in half lengthwise and crosswise, then cut each section into four bars until you have 16 pieces.

(7) Melt the chocolate (if you didn’t add the chocolate into the bars): In a microwave-safe bowl, combine the chocolate chips and coconut oil and heat on high for 30 seconds. Stir and heat in 30-second increments, stirring in between, until fully melted. Put the chocolate in a small Ziploc bag with one corner snipped off and use it to pipe/drizzle the melted chocolate over the bars.

(8) Finish: Let the chocolate set, then sprinkle with the flaky sea salt (if using).

Storage: Store the bars in an airtight container with parchment between layers to prevent sticking, for up to one week. (If the weather is quite warm, or your house runs on the warm side, you may want to store in the refrigerator.)

Eat and enjoy every bite because you can!

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. 

*Recipe note: Please use Karo brand corn syrup, which contains no high-fructose corn syrup (HFCS is high in FODMAPS).

When you are following a low FODMAP diet, overconsumption of sugar of any sort is not recommended. So, even though you may want to eat the whole pan of treats, cut them into squares and eat only one to allow yourself a treat without triggering your IBS symptoms. And, if you are highly sensitive to fructose, you may not be able to tolerate any sweet desserts. You are your own best judge of your tolerance for any potential IBS trigger.

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™ sweet recipes

Vegetarian Grain Bowl (Low FODMAP)

20 Minutes prep • 35 Minutes cook • Low FODMAP • Vegetarian • Gluten-free • Serves 4 • Ok to make ahead: Steps 1-3

This bowl is as delicious as it is beautiful! It’s a great meal to make when you’ve made a trip to the Farmer’s Market to find the best in-season vegetables. So don’t get too locked into the recipe if you have a different collection of fresh vegetables you can add roasted or raw. The combination of grains, seeds, and veggies makes this bowl hearty enough to serve as a vegetarian main course the whole table will love.

Ingredients: Dressing

1/2 cup extra virgin olive oil

1/4 cup fresh squeezed lemon juice

1 tablespoon Dijon mustard

Kosher salt and black pepper

Ingredients: Bowl

1 cup hulled millet, cooked per package instructions

1 cup quinoa, rinsed well and cooked per package instructions

2 heirloom tomatoes or a handful of heirloom cherry tomatoes, quartered or halved

2 cups greens such as arugula, baby kale, baby spinach, etc.

1 cup roasted vegetables (such as zucchini, broccoli florets, carrots, or beets)

1 watermelon radish, sliced thinly

4 red radishes, sliced thinly

4 Persian cucumbers, sliced thinly

1/2 Avocado, in slices, for serving

1/2 cup microgreens, for serving

4 tablespoons Pumpkin seeds, for serving

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

Directions

(1) Prepare: Wash and cut up all vegetables. Make the dressing by putting all ingredients in a small jar. Shake to combine.

(2) Cook the grains: Cook millet and quinoa per package instructions.

(3) Roast vegetables: Preheat the oven to 425 degrees F. Roast any vegetables you plan to include by cutting into equal size pieces, drizzling with olive oil, salt, and pepper, and roasting until fork tender and starting to char. (As you plan your roasted vegetables, keep low FODMAP serving sizes in mind, beets, for example, are only two thin slices per person).

(4) Plate and serve: Put a scoop each of cooked millet and quinoa in each bowl (you can serve the grains warm or at room temperature). Add the greens. Drizzle with the lemon vinaigrette and stir to coat the greens and grains with the vinaigrette. Add the rest of the vegetables. Garnish with avocado, microgreens, pumpkin seeds, salt and 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™ vegetarian recipes

Charred Carrots with Orange Glaze (Low FODMAP)

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

These carrots are elegant, delicious, and a nice change of pace from your standard side vegetable. They're easy to make and you don’t have to pay any attention up to the very last 5 minutes of cooking. For the best flavor, look for carrots with fresh green tops that are all about the same thickness (if possible). If you use skinny carrots, they’ll cook faster than fat carrots.

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™ side dish recipes

Perfect Maple Pecan Pie (Low FODMAP)

10 Minutes prep • 55 Minutes cook • Low FODMAP • Gluten-free • Serves 8 • Ok to make ahead: Steps 1

I love pecans. They are naturally sweet and can even satisfy my craving for “dessert” all on their own. So, pecan pie is one of my all-time favorite pies. In this recipe, the combination of the butter crust, the sweet and chewy nut layer, and the bourbon in the center are sublime. If you are a pecan pie lover looking for a low FODMAP version of this amazing pie, this is it. And with a pie this good, why wait for the holidays to enjoy it? Make it for your next dinner party, family gathering, or barbecue. It’s best after it has been chilled overnight, so it’s a perfect make-ahead dessert that’s sure to be a hit.

Ingredients

1 Perfect Buttery Pate Brise Pie Crust (unbaked) or one 9-inch frozen gluten-free butter pie crust, defrosted

3/4 cup light corn syrup*

1/4 cup pure maple syrup

3/4 cup packed light brown sugar

*Scant 1 tablespoon unsulphured molasses *a bit less than 1 tablespoon

4 tablespoons (½ stick) unsalted butter, melted

3 extra-large eggs, lightly beaten plus 1 egg white to brush the inside of the pie crust before filling

1 tablespoon bourbon

1/2 teaspoon pure vanilla extract

1/2 teaspoon kosher salt

2 1/2 cups whole pecan halves (no more than 80 pecan halves to keep serving size low FODMAP), the fresher, the better, roughly chop 2 cups and save 1/2 cup whole to make a design on the top of the pie

Directions

(1) Make crust: Use our Perfect Buttery Pate Brise Pie Crust recipe to make a deep dish pie crust, or use a frozen, deep dish, gluten-free, butter pie crust. Keep frozen until ready to use.

(2) Prepare: Preheat the oven to 350 degrees F and, if you have one, put a pizza stone in the oven to heat (this will produce a more evenly browned bottom crust). Roughly chop 2 cups of the pecans and keep 1/2 cup whole. Remove pie crust from the freezer and brush the inside with egg white. Put pie pan (with the crust) on a rimmed baking sheet.

(3) Mix the filling: In a large bowl, whisk together the corn syrup, maple syrup, brown sugar, molasses, butter, eggs, bourbon, vanilla, and salt. Stir in the chopped pecans and pour into the prepared pie crust. (If you remembered to reserve a few whole pecan halves, you can arrange them on the surface in a decorative pattern such as a circle in the center of the pie. Just be sure to push them below the wet filling and let them rise again so they get coated with the filling before the pie cooks.)

(4) Bake: Put the rimmed baking sheet with the pie on it in the oven on the heated pizza stone (if using) and cook for 55 - 60 minutes, until the edges of the pie are set and the center is a bit wiggly (like Jello). Set aside to cool. The center will set more as the pie cools.

If the filling does not set in the time allotted, the pie is undercooked. Keep baking the pie until the filling has reached 200 degrees F. (If the crust is getting too brown, cover the exposed crust with foil). Remember, it will firm up more as the pie cools.

(5) Plate and serve: Once the pie is cooled, put it in the refrigerator to chill overnight, then serve cold or bring to room temperature, slice, and serve. It’s perfect as is but also good with a scoop of lactose-free vanilla ice cream (I love Beckon brand.)

Eat and enjoy every bite because you can!

*A note about corn syrup: I use Karo brand corn syrup, which contains no high-fructose corn syrup (HFCS is high in FODMAPS).

When you are following a low FODMAP diet, overconsumption of sugar of any sort is not recommended. So, even though you may want to eat the whole pie, cut it into 8 pieces and eat only one piece to allow yourself a treat without triggering your IBS symptoms. And, if you are highly sensitive to fructose, you may not be able to tolerate any sweet desserts. You are your own best judge of your tolerance for any potential IBS trigger.

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

Crispy Chicken Tenders and Sweet Maple Dijon (low FODMAP)

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

Chicken tenders are not just for kids—especially if you make them with my parmesan panko crust and maple Dijon dipping sauce. These oven-baked chicken tenders are crispy on the outside with a delicious golden crust and tender on the inside. The lemony marinade and sweet maple Dijon dipping sauce are a perfect pairing with the crisp chicken. Serve it as a main course with one of my crisp green salads, or serve it as an appetizer that’s sure to please everyone.

Ingredients: Chicken Tenders

1 large egg

2 tablespoons garlic-infused olive oil

2 tablespoons lemon juice (juice of about 1/2 a lemon)

3/4 teaspoon Kosher salt

1/4 teaspoon black pepper

28 ounces chicken tenders or thin cut chicken breasts cut into strips

1 cup gluten-free Panko breadcrumbs

1 teaspoon paprika

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

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

1/4 cup fresh grated parmesan cheese

Ingredients: Sweet Maple Dijon

1/4 cup of mayonnaise

1/8 cup Dijon mustard

1/8 cup of maple syrup

1 teaspoon of white vinegar

Crushed red pepper flakes

Kosher salt

Directions

(1) Prepare: Preheat oven to 400 degrees F. Lightly grease a rimmed baking sheet with olive oil. Set aside.

(2) Marinate the chicken: In a medium bowl, whisk together the egg, oil, lemon juice, garlic-infused olive oil, salt, and pepper. Submerge chicken tenders into the egg mixture and let sit for 5 minutes while preparing the bread crumb mixture. If time allows, cover and allow the chicken to marinate in the refrigerator for 30 minutes to an hour.

(3) Prepare the coating: In another bowl, combine the breadcrumbs, paprika, garlic salt, onion salt, and parmesan cheese.

(4) Dredge the chicken: Dredge the egg-coated chicken in the Panko/parmesan mixture, lightly pressing to evenly coat each piece. Arrange the coated chicken tenders on the prepared baking sheet, leaving space around them so they don’t touch.

(5) Bake: Put the tray in the oven and bake for 10 minutes. Flip and bake for an additional 5-10 minutes or until just cooked through.

(6) Plate and serve: Serve as an appetizer with plenty of maple Dijon dipping sauce, or serve alongside one of my crisp green salads for a quick and easy main course.

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

Bourboneroos AKA Scotcheroos With a Twist (Low FODMAP)

20 Minutes prep • 30 Minutes cool • Low FODMAP • Gluten-free • Makes 12 - 16 • Ok to make ahead: Steps 1-5

These sweet treats are not for every day, but when you want to pull out all the stops on a delicious dessert, these are easy to make, perfect for potlucks and holiday cookie exchanges, and oh so delicious! The secret ingredient in these Scotcheroos is bourbon! And (while it’s optional) it really brings out the butterscotch flavor. Topping the bars with chopped dry roasted peanuts gives them a sweet/salty finish. This classic treat was already fantastic, now you have a low FODMAP version that rivals the original.

This is an exclusive recipe just for recipe club members.

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

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

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

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

More Deliciously Low FODMAP™ dessert recipes

Spring Roll Salad with Peanut Dressing (Low FODMAP)

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

All the delicious flavors of spring rolls without any of the fuss of making them! I love this salad because it’s easy to make and delicious to eat and it’s a great way to use up leftover chicken. You can be creative with your ingredients, depending on what you have on hand. I made it with butter lettuce and arugula, but it would be equally delicious with romaine. I left out the rice noodles for a lower-carb version, but they would be a great addition. Leave the chicken out for a vegetarian version or swap in shrimp instead if you prefer. The peanut dressing will bring it all together in the end.

Ingredients

1-2 cups cooked chicken, cubed (or substitute cooked shrimp in you prefer)

4 cups shredded butter lettuce, romaine, or lettuce of your choosing

4 carrots, shredded

1/2 cup jicama, diced

2 Persian cucumbers, peeled and sliced

1 red bell pepper, seeded and chopped

4 green onions, green part only, chopped

1 jalapeño pepper, seeded and chopped

1/2 cup rice vinegar

1/2 cup fresh cilantro or Thai basil, chopped

1/3 cup dry roasted and salted peanuts, chopped

4 ounces Asian rice noodles, cooked per package instructions (optional)

1/2 avocado, cubed

Ingredients: Dressing

1/2 cup creamy peanut butter

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

1/4 cup toasted sesame oil

1/4 cup rice vinegar

2 tablespoons maple syrup

3 tablespoons lime juice

1 tablespoon fresh grated ginger

Directions

(1) Prepare: If you don’t have cooked chicken on hand, throw some on the grill with a little salt and pepper and Italian seasoning. Cook just until done (about 5 minutes per side for boneless thighs). Set aside to cool.

Wash, dry, and tear the lettuce. Wash, peel, and shred the carrots. Peel and chop the jicama and cucumbers. Wash, seed, and chop the red bell pepper. Wash and chop the green onions and the cilantro or basil. Chop the peanuts. Peel and grate the ginger for the dressing.

(2) Pickle the jalapeno: Wash, seed, and finely chop the jalapeno pepper then put the chopped pepper in a small bowl with enough rice vinegar to cover. Set aside.

(3) Make the dressing: Combine all dressing ingredients in a jar and shake well to combine.

(4) Cook the rice noodles: Cook the rice noodles per package instructions (if using).

Make-ahead note: At this point, you may leave everything in the refrigerator until you’re ready to assemble your salad.

(5) Make the salad: In a large bowl, combine all the prepared vegetables, the pickled jalapeños, and the chopped peanuts. If using, chop the cooked rice noodles and toss them into the salad as well. Pour 1/2 the dressing over the salad and toss to combine. Add the chicken and toss once more.

(6) Plate and serve: Divide the salad between plates. Add the avocado just before serving. Drizzle over more dressing or serve the dressing on the side for those who want more.

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

Brandon’s Baby Got Back Ribs (Low FODMAP)

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

Do you love pork ribs that are wonderfully flavorful with meat so tender it just falls off the bone? Think you can’t make them yourself? Think again! You’re in for a treat with my version of Brandon’s Baby Got Back Ribs drenched in my Maple BBQ sauce. They’re easy to make so don’t be afraid to give them a try. Cook them in the oven or in a smoker, if you have one, so you can control the long slow cook time. Ribs this good are definitely worth the wait. Serve with one of my green salads and some fresh sourdough bread for the perfect low FODMAP BBQ feast.

Ingredients

2 racks baby back ribs, membrane removed from the bone side (if present)

1/2 cup Dijon mustard, or whatever mustard you have on hand

1/2 cup BBQ Dry Rub, I used Smoke N Sanity Triple S Seasoning (use code IBSGC10 for 10% discount)

3/4 cup low FODMAP BBQ Sauce, I used my Maple BBQ sauce

Directions

(1) Prepare: Preheat your oven or smoker to 275 degrees F (if it doesn’t go that low, you can cook at 300 degrees, but they will cook a bit faster and may not be quite as tender). Wash and dry the rib racks with paper towels, and remove any membrane from the bone side of the rib racks, set aside. Line a rimmed baking sheet with aluminum foil.

(2) Prepare the ribs: Place the ribs on the prepared baking sheet and cover with mustard, flip and repeat ensuring both sides are completely covered with a thin layer of mustard. Coat both sides of the ribs with your BBQ seasoning and let it sit until the oven is preheated. Cover the pan with more aluminum foil, tenting the top to ensure the sides are tight and the foil doesn’t touch the top of the ribs. (Heavy-duty foil works best for the top layer.)

(3) Cook: Once the oven or smoker is hot, put the whole tray in the oven or smoker and cook for 2 hours and 40 minutes without opening the door of the oven or smoker.

(4) Remove foil: After 2 hours and 40 minutes, remove the top layer of foil and then continue to cook for another 20 minutes.

(5) Add BBQ Sauce: After 20 minutes, brush both sides of the ribs generously with BBQ sauce and place the ribs back in the oven for 10 minutes.

(6) Finish: Remove the ribs from the oven or smoker. Cover with foil and let rest for 15 minutes before serving.

(7) Plate and serve: Serve with BBQ sauce on the side along with one of my green salads and some fresh sourdough bread for a delicious low FODMAP BBQ feast.

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™ main course recipes

Ice Cream Cannolis (Low FODMAP)

20 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Makes 16 • Ok to make ahead: Steps 1-6

Cannolis are fun and easy if you have a Pizzelle maker to make your own low FODMAP cannoli shells. You can fill them with all kinds of different fillings, but I like using ice cream the best. The combination is like getting ice cream in a waffle cone. They keep nicely in the freezer until you’re ready to serve, so they are a great make-ahead dessert. And, you can eat them like an ice cream cone, so no dessert dishes are required. My recipe for gluten-free cannolis, combined with lactose-free ice cream means these are a low FODMAP treat the whole family can enjoy.

This is an exclusive recipe just for recipe club members.

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

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

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

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

More Deliciously Low FODMAP™ dessert recipes

Coconut Tofu Veggie Bowl (Low FODMAP)

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

Crisp green beans, fresh basil, and coconut-crusted tofu blend wonderfully together for a fresh and tasty vegetarian bowl. The coconut influence is mild so don’t be afraid to try these flavors together. Serve with steamed rice or, even better, my Best Coconut Rice. The combination is delicious and the leftovers heat up nicely and taste great too.

Ingredients: Tofu

14-ounce block extra-firm tofu

1 teaspoon Kosher salt

3 tablespoons garlic-infused olive oil (divided)

1/4 cup unsweetened shredded coconut

8 ounces green beans (15 beans is low FODMAP)

1 inch piece of fresh ginger, peeled and chopped

1 bunch basil (1 cup chopped)

1 cup (raw) Jasmine rice, rinsed and cooked in coconut milk in place of water (or make my Best Coconut Rice)

Kosher salt to taste

Ingredients: Sauce

1 & 1/2 tablespoons gluten-free soy sauce (plus more for serving)

1 teaspoon rice vinegar

2 teaspoons brown sugar (light or dark is fine)

Juice of 1/2 lime (cut the other half in wedges for serving)

1/2 - 1 teaspoon red pepper flakes (optional)

Directions

(1) Prepare tofu: Drain one 14-oz. block of extra-firm tofu by putting it on a plate with a folded tea towel or paper towels under and on top of the block, then putting something heavy (I use a cast-iron frying pan) on top. Let sit that way for 30 minutes or more.

(2) Prepare vegetables: Trim ends from green beans and cut into bite-size pieces. Peel a one-inch piece of fresh ginger and coarsely chop. Very coarsely chop basil leaves from 1 bunch of basil to measure one loosely packed cup. Set green beans, ginger, and basil aside.

(3) Make sauce: In a small jar or bowl, combine 1 & 1/2 tablespoons gluten-free soy sauce, 2 teaspoons light or dark brown sugar, 1 teaspoon rice vinegar, 1 tablespoon water, and red pepper flakes (if using). Cut lime in half and squeeze juice from 1/2 into sauce mixture and shake to combine. Set aside. Cut remaining lime half into wedges and set aside for serving.

Make-ahead note: At this point, you can leave the vegetables, tofu, and sauce in the refrigerator until you’re ready to cook.

(4) Season tofu: Once drained, slice the tofu into 1/2 inch thick pieces. Season both sides of each slice lightly with kosher salt.

(5) Cook rice: Per package instructions but substitute coconut milk for 1/2 the water. Or, even better, make my Best Coconut Rice.

(6) Cook fofu: Heat 2 tablespoons garlic-infused olive oil in a large nonstick skillet over medium-high. Arrange drained tofu in the hot pan in a single layer. Cook, undisturbed, until golden brown on the underside, about 4 minutes. Turn over and cook until other sides are golden brown, about 4 more minutes. Sprinkle 1/4 cup unsweetened shredded coconut over tofu and cook, turning often to prevent burning, until tofu is coated and coconut is toasted, about 2 minutes. Transfer to a rimmed baking sheet; season lightly with salt.

(7) Cook vegetables: Heat the remaining 1 tablespoon garlic-infused olive oil over medium-high heat. Add prepared green beans and toss to coat; season lightly with about 1/4 teaspoon salt. Cook, stirring, for about 30 seconds. Reduce heat to medium, and add 1 tablespoon water, and cover the pan. Cook until beans are crisp-tender, about 3 minutes. Uncover the pan and add reserved ginger. Cook, stirring, until fragrant, about 30 seconds. Return tofu to the pan and add reserved sauce. Cook, tossing gently until sauce is nearly evaporated, about 30 seconds.

(8) Finish: Remove from heat, add the chopped basil and gently toss to mix in.

(9) Plate and serve: Divide rice among bowls; top with the vegetables and layer on a slice or two of tofu. Serve with reserved lime wedges and additional gluten-free soy sauce.

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™ bowl recipes

Chicken Cobb Salad or Lettuce Wraps (Low FODMAP)

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

This is a fabulous cobb salad or cobb salad lettuce wrap with simple ingredients that are easy to make. You can make the chicken and the bacon ahead of time so the salad is a snap to pull together when you’re ready to eat. It’s a great way to use up leftover grilled chicken if you’ve got some on hand. The creamy Caesar dressing is delicious and brings everything together perfectly.

Ingredients: Caesar Dressing

1/2 cup mayonnaise

3 tablespoons garlic-infused olive oil

3 tablespoons lemon juice

2 teaspoons dijon mustard

2 teaspoons gluten-free Worcestershire sauce

Kosher salt and black pepper

1/3 cup grated parmesan

Ingredients: Chicken

2 Chicken breasts (boneless and skinless)

1 tablespoon extra-virgin olive oil

1 - 2 tablespoons Smoke N Sanity Cajun Creole Seasoning (use code IBSGC10 for 10% discount)

Ingredients: Salad or Wraps

Lettuce leaves for wrapping (if making wraps)

2 cups lettuce, shredded

1/2 avocado, diced

1/4 cup fresh basil, roughly chopped

6 slices bacon, cooked and crumbled

1/2 cup crumbled blue cheese or shredded extra sharp cheddar

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 (about 1/4 - 1/2 teaspoon per side). Cover the dish with plastic wrap and refrigerate until ready to use, ideally about 4 hours before cooking or overnight.

(2) Season chicken: Slice chicken breasts horizontally if they are very thick. Drizzle the olive oil over the chicken and use your fingers to rub it all over both sides of each chicken breast. Sprinkle the cajun creole seasoning evenly over both sides of each chicken breast.

(3) Grill chicken: Preheat your grill to medium-high. After 10 minutes when the grill is hot, lay the chicken directly on the grill. Cook for about 4 minutes, then flip the chicken and cook on the other side until just cooked through. Remove from the grill and let rest on a plate.

(4) Cook the bacon: Preheat the oven to 400 degrees F. Line a rimmed baking sheet with foil, making sure the foil goes up the sides of the pan to catch the grease. Lay the bacon on the foil and cook in the oven for 10 minutes. Turn the oven off and leave the bacon in the oven until it reaches the desired doneness (usually 3 - 5 more minutes).

Make-ahead note: At this point, you may let the chicken and the bacon cool, then refrigerate until you’re ready to prepare your salad.

(5) Make the dressing: Combine all ingredients in a small bowl or glass jar. Whisk or shake to combine. Taste and adjust the salt and pepper as you like.

(6) Assemble: In a large salad bowl, combine the lettuce, avocado, and basil. Toss with 1/2 of the dressing. Arrange your whole lettuce leaves on the plate, then add the salad, chicken, bacon, and cheese. Drizzle over more dressing. Sprinkle with a couple of grinds of black pepper. Roll the leaves to wrap, or leave the whole thing “open face” to serve.

(7) Plate and serve: Serve at room temp or chilled with the additional dressing on the side.

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

Chocolate Hazelnut Cranberry Clusters (Low FODMAP)

10 Minutes prep • 60 Minutes cool • Gluten-free • Low FODMAP • Makes 8 - 12 clusters • Ok to make ahead: Steps 1 - 4

If you’ve ever thought of making candy, this is a great place to start. These clusters are simple to make and quite delicious. And when you make them yourself, you can be sure you’re using low FODMAP ingredients that will agree with you. The mix of nuts, fruit, and chocolate makes a delightful combination of flavors and textures. 

This is an exclusive recipe just for recipe club members.

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

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

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

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

More Deliciously Low FODMAP™ dessert recipes

One Pan Lemon Pepper Chicken (Low FODMAP)

20 Minutes prep • 45 Minutes cook • Low FODMAP • Gluten-free • Serves 4 • Ok to make ahead: Steps 1-4

This chicken is tender and flavorful and the lemony pan juices are not to be missed. It’s quick and easy to make (the longer cooking time is for the rice) so it’s a perfect weeknight dinner. Paired with an arugula salad with lemon Dijon dressing and some wild rice, you have a perfectly delicious meal. I used Meyer lemons because I like the mild/sweet flavor but you could use regular lemons or limones and it would be delicious.

Ingredients

4 - 6 thin-cut chicken breasts

1 tablespoon extra virgin olive oil

4 tablespoons salted butter

Juice of one lemon

1/2 lemon, thinly sliced (cut the other half into wedges for serving)

1 tablespoon capers (or to taste)

Smoke N Sanity Lemon Pepper (use code IBSGC10 for 10% disount)

1 teaspoon Kosher salt and 1/2 teaspoon black pepper

1 cup (raw) Wild rice blend (or other rice you prefer), cooked per package instructions

Ingredients: Arugula Salad

3 cups Arugula, washed and dried

2 tablespoons pine nuts

1/4 cup parmesan cheese, freshly grated

Juice of one lemon (or two if it’s not very juicy)

An equal amount of olive oil (same amount as the lemon juice)

2 teaspoons Dijon mustard

1/2 teaspoon Kosher salt and 1/4 teaspoon black pepper

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 (about 1/4 - 1/2 teaspoon per side). Cover the dish with plastic wrap and refrigerate until ready to use, ideally about 4 hours before cooking or overnight.

(2) Season the chicken: Sprinkle the chicken breasts on both sides with lemon pepper, about 1 teaspoon per chicken breast.

(3) Cook the rice: Cook per package instructions, adding a tablespoon of butter to the water.

(4) Prepare the salad and the salad dressing: Wash and dry the arugula. Combine all dressing ingredients in a small jar and shake to combine. Grate the parmesan cheese. Toast the pine nuts in a dry frying pan over medium-high heat, stirring frequently.

Make-ahead note: At this point, you may keep the chicken and the salad ingredients in the refrigerator and keep the rice warm until you’re ready to cook the chicken and serve.

(5) Cook the chicken: In a frying pan large enough to cook the chicken in one layer, heat the olive oil and the butter. When sizzling, add the seasoned chicken, lemon slices, and capers to the pan. Pour the lemon juice over the chicken. Cook until nicely browned on one side, then flip and cook the other side. If the breasts are thick, you may need to cover the pan to cook the chicken through. Cut into the thickest part of one breast and make sure there is no pink and the juices run clear when you cut.

(6) Finish: Remove the chicken to a plate and add 2 more tablespoons of butter to the pan. Stir and scrape the pan so you get all the good juices and flavor into the pan juice.

(7) Toss the salad: Just before serving, put the washed arugula in a bowl, add the dressing and toss to combine. Sprinkle with the parmesan and toasted pine nuts.

(8) Plate and serve: Serve the chicken over the rice with the salad and lemon wedges on the side. It’s a delicious, healthy, low FODMAP, beautiful 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

Deep Dark Chocolate Zucchini Bread (low FODMAP)

20 Minutes prep • 60 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Makes 1 loaf • Ok to make ahead: Steps 1-3

Who doesn’t love a delicious gluten-free rich chocolate quick bread recipe with a secret ingredient that boosts its moisture and food value: Zucchini! When your family shares their summer garden bounty you have no choice but to cook it! And this quick bread is easy to make, comes out with a light and springy texture, and a deep dark chocolatey flavor. It’s not your traditional cinnamon spiced zucchini bread but I bet it will soon become your favorite!

This is an exclusive recipe just for recipe club members.

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

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

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

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

More Deliciously Low FODMAP™ dessert recipes

Maple BBQ Sauce (low FODMAP)

20 Minutes prep • 25 Minutes cook • Low FODMAP • Makes 12 ounces • Ok to make ahead: Steps 1-3

Let’s face it, if the barbecue sauce isn’t delicious, what’s the point? It’s the sauce that really finishes the flavor of whatever you’re cooking or dipping. This simple barbecue sauce is easy and quick to make and it’s really quite fabulous.

Ingredients

8 ounces Pomi tomato sauce (or Del Monte, or other plain tomato sauce)

1 tablespoons red wine vinegar

3 tablespoons maple syrup

1 tablespoon garlic-infused olive oil

1 tablespoon gluten-free Worcestershire sauce

1 teaspoon Paprika or smoked Paprika

1/4 teaspoon Smoke N Sanity Essence of Garlic salt

1/4 teaspoon Smoke N Sanity Essence of Onion salt

1/4 teaspoon ancho chili powder (or regular chili powder will do)

Pinch cayenne pepper

Directions

(1) Combine ingredients: Add the bbq sauce ingredients to a small saucepan and whisk to combine.

(2) Cook: Bring to a low boil over medium heat. Once the mixture begins to bubble, stir and cook for 10-15 minutes until the sauce thickens up (enough to coat the back of a spoon).

(3) Finish: Remove from heat. Let cool and serve.

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™ main course recipes

Smoked Chicken Thighs With Maple BBQ Sauce (low FODMAP)

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

Melt in your mouth tender chicken that tastes this good is something to be excited about! Making your own BBQ sauce is easy and quick and a sure way to ensure you know exactly what’s in it (no FODMAPs!) and to be sure it will taste amazing. Slow cooking on a smoker, if you have one, is the ideal cooking method but you can also slow cook on a barbecue (using a low indirect heat method) or in a low oven. Paired with my spring green salad that’s loaded with fresh greens and tender herbs, this meal is just bursting with flavor.

Ingredients: Chicken

8 boneless chicken thighs, skin on or skinless

2 tablespoons olive oil

1/4 cup, or as desired, Smoke N Sanity Triple S Seasoning (or another low FODMAP BBQ Seasoning)

1 tablespoon cilantro, fresh chopped

Ingredients: Maple BBQ Sauce

8 ounces Pomi tomato sauce (or Del Monte, or other plain tomato sauce)

2 tablespoons red wine vinegar

3 tablespoons maple syrup

1 tablespoon garlic-infused olive oil

1 tablespoon gluten-free Worcestershire sauce

1 teaspoon Paprika or smoked Paprika

1/4 teaspoon Smoke N Sanity Essence of Garlic salt

1/4 teaspoon Smoke N Sanity Essence of Onion salt

1/4 teaspoon ancho chili powder (or regular chili powder will do)

Pinch cayenne pepper

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 (about 1/4 - 1/2 teaspoon per side). Cover the dish with plastic wrap and refrigerate until ready to use, ideally about 4 hours before cooking or overnight.

(2) Make the Maple BBQ sauce: Add the BBQ sauce ingredients to a small saucepan and whisk to combine. Bring to a low boil over medium heat. Once mixture begins to bubble, stir and cook for 10-15 minutes until sauce thickens up (enough to coat the back of a spoon). Remove from heat.

(3) Season the chicken: In a medium-sized bowl, add chicken thighs and olive oil. Toss to combine. Add the Triple S seasoning and use fingers to rub the seasoning into chicken evenly. Cover, refrigerate, and let the chicken absorb the seasoning for at least 20-30 minutes, or up to overnight, before cooking.

(4) Preheat smoker or barbecue: Preheat smoker or BBQ to 250 degrees F for 15 minutes. While it’s heating, remove chicken thighs from the refrigerator and let come to room temperature.

(5) Cook the chicken: Add the chicken thighs directly to the smoker or grill grates, skin side up (if you’re using skin-on chicken). Close the lid and let cook for 20 minutes (without adding any BBQ sauce).

(6) Add the sauce to the chicken: After 20 minutes of cook time, brush half the BBQ sauce on the tops of the chicken thighs in the smoker or grill (you don’t need to flip them). Smoke thighs for another 20 minutes.

(7) Add more sauce to the chicken: Brush the top of the chicken with the rest of the sauce and continue cooking the chicken thighs until they reach an internal temperature of 165 degrees F as measured with an instant-read thermometer.

(8) Finish: Remove from the grill to a serving plate.

(9) Plate and serve: Serve with my spring green salad or another salad or side dish to your liking. This chicken is delicious cold, so keep any leftovers for a delightful lunch, or use the leftover sauce and chicken to make a fantastic BBQ chicken pizza.

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

Strawberry Gin-ger Martini (low FODMAP)

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

When strawberries are plentiful I try to think of all kinds of ways to enjoy them. So, why not put them in a fancy cocktail? This is a sweet and sour gin drink with a touch of bubbles added. I wasn’t sure if I should call it a martini, a mule, or a mojito, but I made it in a martini glass, so, martini it is! Don’t miss the lime sugar rim on the glass. It’s easy and it makes it quite special.

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™ drink recipes

Thai Sweet Chili Sauce (low FODMAP)

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

This Thai sweet chili sauce is very easy to make and oh so delicious. It’s a great sauce to use for all your Thai recipes and also as a sauce for stir fry, barbecue, or wherever you want some delicious Thai flavor. Drizzle it on, use it as a dipping sauce, or use it as a marinade. I’m certain you will love it.

Ingredients: Thai Sweet Chili Sauce

1 tablespoon grated fresh ginger

2 teaspoons lime zest

2 tablespoons lime juice

3 tablespoon maple syrup

3 tablespoons plain tomato sauce

1 tablespoon rice vinegar

2 teaspoons gluten-free soy sauce

1 tablespoon garlic-infused olive oil

1/4 teaspoon red pepper flakes

Directions

(1) Prepare: Peel and grate the ginger. Zest and juice the lime.

(2) Make the Thai Chili sauce: Put all ingredients in a glass jar and shake well to combine.

Make-ahead note: At this point, you may put the sauce in the refrigerator for up to two days until you’re ready to use it.

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™ sauce recipes

Thai Basil Chicken and Coconut Rice Bowls (low FODMAP)

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

Wonderful Thai flavors blend together in this dish that features a delightful combination of color, temperature, and texture. It’s quick to make so it can be enjoyed any night of the week. The chicken, cooked in a sweet Thai basil chili sauce, is balanced with the crisp salad and crunchy peanuts. Making your own Thai basil chili sauce is as easy as making salad dressing. And the result is delicious and FODMAP free!

Ingredients: Salad dressing

2 tablespoons toasted sesame oil

2 tablespoons lime juice

1 tablespoon rice vinegar

1 tablespoon gluten-free soy sauce

2 teaspoons maple syrup

Ingredients: Salad

1 cup grated carrots

1 bell pepper, thinly sliced

1/2 cup cherry tomatoes, halved

2 green onions, chopped

Ingredients: Thai Sweet Chili Sauce

1 tablespoon grated ginger

2 teaspoons lime zest

2 tablespoons lime juice

3 tablespoon maple syrup

3 tablespoons plain tomato sauce

1 tablespoon rice vinegar

2 teaspoons gluten-free soy sauce

1 tablespoon garlic-infused olive oil

1/4 teaspoon red pepper flakes

Ingredients: Chicken

1 pound ground chicken (or lean ground beef or pork)

2 tablespoons garlic-infused olive oil

1 tablespoon fresh grated ginger

Black pepper to taste

1/2 teaspoon Smoke N Sanity Essence of Garlic Salt

1/3 cup gluten-free soy sauce

1/3 cup sweet Thai chili sauce (included in this recipe)

1 1/2 cups fresh basil, chopped

Chopped peanuts, and red pepper flakes, for serving

Directions

(1) Make the Thai Chili sauce: Peel and grate the ginger. Zest and juice the lime. Put all ingredients in a glass jar and shake well to combine.

(2) Make the salad dressing: Put all ingredients in a glass jar and shake well to combine.

Make-ahead note: At this point, you can put the Thai Chili sauce and the salad dressing in the refrigerator until you’re ready to prepare the meal.

(3) Make the rice: Prepare white or brown rice per package instructions or, even better, make my Best Coconut Rice.

(4) Make the salad: Combine all ingredients in a bowl. Drizzle the salad dressing over the vegetables. Toss well and set aside.

(5) Cook the chicken: In a large skillet, put the garlic-infused olive oil in the pan. Add the chicken and sprinkle with black pepper, then cook over medium heat, breaking up the meat as it cooks until browned, about 5 minutes. Add the Essence of Garlic salt and the ginger, and cook another minute. Add the soy sauce, sweet Thai chili sauce, and 3/4 cup of fresh basil. Bring the mixture to a simmer and cook until the sauce coats the meat, 3-5 minutes. Remove from the heat and stir in the remaining fresh basil.

(6) Plate and serve: Divide the rice and meat between bowls. Add the salad over the meat. Top with peanuts, red pepper flakes, and additional fresh 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

Tandoori Spiced Shrimp (low FODMAP)

20 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Serves 4 • Ok to make ahead: Steps 1-5

Grilling shrimp that have been marinated with some flavorful spices is the perfect way to get the best out of your shrimp. It’s easy and fast and oh so delicious. This recipe was published by one of my favorite low FODMAP spice providers, Gourmend Foods and it uses their Garlic Chive or Garlic Scape powder to deliver garlicky taste without the FODMAPs. I served it with my Best Coconut Rice and one of my delicious green salads and it made a perfectly wonderful summer meal.

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™ seafood recipes