Vegetable Minestrone Soup (Low FODMAP)

15 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-free • Serves 4 • Ok to make ahead: Steps 1-3

Minestrone is a hearty Italian vegetable soup made with a tomato broth and plenty of vegetables. It was traditionally made to use up leftover vegetables, so you may use any seasonal vegetables and greens you have on hand. I used chard, kale, and spinach for the greens in this recipe, and butter beans instead of the traditional pasta, and it was quite delicious. Make up a big pot and eat this soup for a day or two. It gets better with a bit of time. This recipe features 20 different plants as written. Feel free to add more if you have them on hand.

Ingredients

2 tablespoons garlic-infused olive oil

1 tablespoon Italian Seasoning (or your own blend of equal parts of thyme, rosemary, oregano, marjoram, and basil)

1 bunch green onions (green part only), chopped

1 large, or 2 medium leeks (green part only), chopped

2 small celery ribs with leaves

1/2 teaspoon Kosher salt (.07 oz) 

1/4 teaspoon black pepper (.03 oz)

1/2 - 1 pound ground chicken (optional)

4 cups (6 oz) chard (I used red chard), washed and chopped

2 ounces kale, washed and chopped

1 can or carton (about 15 oz) chopped tomatoes with juice, undrained

32 ounces low FODMAP chicken broth (I use Whole Foods Organic 365 chicken broth or Gourmend low FODMAP Organic Chicken Broth - use code IBSGC15 for 15% discount)

2 bay leaves, leave whole

2 cups (4 oz) fresh spinach leaves, washed and chopped

1/2 cup zucchini, cubed (optional)

1/2 cup summer squash, cubed (optional)

1 cup (8 ounces), canned butter beans, rinsed and drained

2 tablespoons lemon juice

4 tablespoons butter

Directions

(1) Prepare: Chop the leek and green onion greens. Wash and chop the chard, kale, spinach, and celery. Wash and cube the zucchini and summer squash (if using).

(2) Cook the veggies: In a large soup pot or Dutch Oven, heat the olive oil over medium-high heat. When the oil shimmers, add the Italian seasoning and let it bloom for about 30 seconds. Then add the leek greens, green onion greens, and celery, and cook for a couple of minutes. Add the ground chicken (if using) and continue cooking, stirring to break the ground chicken up as you cook, until the chicken is cooked through and the vegetables are tender (about 5 minutes). Season with salt and pepper.

(3) Add the greens: Add the chard, tomatoes, chicken broth, and bay leaves. Bring just to a boil, then cover and simmer for 10-12 minutes until the chard is tender. Stir in the zucchini, summer squash, spinach, lemon juice, and butter beans. Cook for about 1 minute until the squash starts to soften and the spinach is wilted. Remove from the heat and take the bay leaves out.

(4) Plate and serve: Serve hot with freshly grated Parmesan cheese. Or cool and refrigerate, then reheat on the stove the next day. It will taste even better after a rest in the fridge overnight.

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. 

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ soup recipes

Blistered Shishitos and Gorgonzola (Low FODMAP)

5 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-Free • Vegetarian • Serves 4 • Ok to make ahead: Step 1

Shishito peppers are mild and flavorful and they taste absolutely amazing with good gorgonzola cheese. Blistering these peppers is a simple matter of cooking them in a hot frying pan with some oil for a few minutes. So don’t be daunted by this “fancy” sounding appetizer, it’s simple, delicious, low FODMAP, and a great way to add another healthy plant to your diet! A word to the wise…one out of every ten shishitos is a bit spicier than the rest so it adds a bit of adventure to the eating!

Ingredients

2 tablespoons (1.25 oz) extra virgin olive oil

8 ounces Shishito peppers

3 ounces gorgonzola cheese, crumbled

1/2 teaspoon (.07 oz) Kosher salt 

Red pepper flakes for serving (optional)

Directions

(1) Prepare: Wash the peppers and allow them to dry (so the water doesn’t make the oil spatter so much).

(2) Cook: Put a medium-large skillet (large enough to have all the peppers in one layer in the pan), and heat the olive oil. When the oil shimmers, add the peppers and cook, tossing regularly, for about 5 minutes, until the peppers have softened and blistered (you will get white and black char marks on the skin of the pepper).

(3) Finish: Remove from heat. Sprinkle with gorgonzola crumbles and toss to combine.

(4) Plate and serve: Pour onto serving tray and sprinkle lightly with Kosher salt and red pepper flakes (if using). Serve warm with a small dish to discard the stems.

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. 

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ appetizer recipes

Jan’s Amazing Cranberry Almond Biscotti (Low FODMAP)

30 Minutes prep • 90 Minutes cook • Low FODMAP • Makes 20 - 24 • Serving Size: 2 • Ok to make ahead: Steps 1-10

When my client, who is an amazing cook, said her biscotti recipe wasn’t working well when she swapped in gluten-free flour, I asked her to share the recipe so I could give it a go. I added a bit more fat and tweaked a few other things and the result is a delicious gluten-free biscotti that honors the original recipe. These biscotti are crisp and light, and perfect with a cup of tea or coffee, or all alone! The almonds, cranberries, and lemon zest provide flavor and texture that are really special. If you’re a fan of biscotti, I recommend giving Jan's Amazing biscotti a try.

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.

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. Let’s keep making delicious Low FODMAP meals together.

More Deliciously Low FODMAP™ dessert recipes

Mushroom Stroganoff (Low FODMAP)

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

When I set out to create a plant-forward stroganoff recipe, I had no idea how delicious it would be! The mushrooms and herbs cook down into a delicious main ingredient for this hearty and flavorful dish. I included some meat as an option and it’s a great way to repurpose a leftover, but it’s not needed for flavor and you could leave it out for a fully plant-focused version. This recipe is easy to make, delicious, and a great change of pace from traditional stroganoff. Serve it as a main course or a hearty side dish. It’s sure to please everyone at your table.

Ingredients

3 tablespoons (1.5 oz) salted butter

3 tablespoons (1.9 oz) extra-virgin olive oil (or use all butter or all olive oil if you prefer)

1 large (or 2 medium) leeks (about 1 1/2 cups/7 oz), green part only, chopped

1 bunch green onion greens (about 3/4 cup/1.3 oz), chopped

2 pounds (16 oz) oyster mushrooms, chopped

1/2 cup (4 oz) dry white wine (I used Sauvignon blanc)

2 cups broccoli, florets only

1/2 - 1 pound (8 - 16 oz) cooked steak, chicken, or pork, chopped (optional)

1 cup (8 oz) low FODMAP chicken broth (I use Whole Foods Organic 365 chicken broth or Gourmend low FODMAP Organic Chicken Broth - use code IBSGC15 for 15% discount)

1/2 cup (4 oz) lactose-free sour cream

1/4 cup (2 oz) heavy cream

2 tablespoons (.6 oz) minced flat-leaf parsley, plus more for serving

1 teaspoon Kosher salt (.14 oz) 

1/2 teaspoon black pepper (.06 oz)

Directions

(1) Prepare: Chop the mushrooms, leek, and green onion greens.

(2) Cook the mushrooms: In a large fry pan over medium-high heat, heat the butter or olive oil or the blend of the two. When the fat is hot (but not smoking) add the green onion and leek greens and sauté until starting to soften, 2 to 3 minutes. Add the mushrooms and cook, stirring, until they have softened and released most of their liquid, about 5-7 minutes.

(3) Cook the pasta or rice (if using): If you want to serve this stroganoff on a bed of pasta or rice, cook it according to the package instructions now. I served it with the gluten-free Andean Dream, Quinoa Pasta.

(4) Add the liquid and the broccoli: Stir in the wine and cook until most of the alcohol has evaporated about 2 minutes. Then stir in the broth, and the broccoli, and cook just until the broccoli is tender but still bright green. During the last couple minutes of cooking, add the cooked meat (if using).

(5) Finish: Remove from the heat, and stir in the sour cream and the 2 tablespoons chopped parsley. Taste and season with salt and pepper to your liking.

(6) Plate and Serve: You may stir the cooked pasta (if using) into the stroganoff, or use it as a bed for the stroganoff on each plate as you serve. Sprinkle with additional chopped parsley and serve right away.

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. 

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ main course recipes

Fabulous Fajita Salad (Low FODMAP)

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

This fabulous fajita salad is quick to make and oh-so-delicious. You’ll enjoy all the wonderful flavors of fajitas combined with a crisp green salad instead of the usual tortillas, cheese, and sour cream to weigh you down. The combination of my 15-Minute Fajitas and my cilantro lime vinaigrette make the perfect fajita salad. Be creative with the salad greens you use if you don’t have exactly what I list in this recipe, use what you have! Check out the video at the end of this recipe for the quick “how to” on making these fajitas in under 15 minutes!

Ingredients: Fajitas

3 tablespoons (1.9 oz) olive oil

2 chicken breasts, thinly sliced (12 - 16 oz)

2 tablespoons Smoke N Sanity Fajita Marinade and Seasoning (use code IBSGC15 for 15% discount)

1/2 red bell pepper (4 oz)

6 green onions (1.3 oz) (green part only), sliced

1/3 avocado (2.8 oz), sliced

Lime wedges for serving

1/2 teaspoon Kosher salt (.07 oz)

1/4 teaspoon black pepper (.03 oz)

Ingredients: Salad

2 cups (3 oz) spring mix, butter lettuce, arugula, or other lettuce of choice

1/2 cup (2.65 oz) jicama, peeled and chopped (omit for lower carb version)

2 Persian cucumbers (5.2 oz), peeled and chopped

3 ounces cherry tomatoes, chopped (optional)

Ingredients: Quick Cilantro Lime Vinaigrette

1 tablespoon (.5 oz) lime juice

2 tablespoons (1.3 oz) olive oil

1/4 cup (.14 oz) cilantro, chopped

1 teaspoon (.23 oz) maple syrup (omit for lower carb version)

1/2 teaspoon Kosher salt (.07 oz)

1/4 teaspoon black pepper (.03 oz)

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) Prepare: Slice the chicken, bell peppers, and green onions for the fajitas. Peel and slice the jicama and cucumber. Wash and slice the cherry tomatoes, if using. Wash and dry the salad greens. Put all salad dressing ingredients in a jar and shake well to combine.

(3) Cook the chicken: Put a medium-large skillet over medium-high heat. When the oil is hot, add the chicken to the pan and spread it out in one layer. Sprinkle with 1 tablespoon of fajita seasoning. Cook for a minute or two, stirring and tossing the chicken. Add the green onions and bell peppers. Continue cooking and tossing until the chicken is just cooked through. Remove from the heat. Add the sliced avocado to the pan and toss once more.

(4) Make the salad: Toss the salad ingredients together in a bowl. Drizzle with the dressing and toss again.

(5) Plate and serve: Put a generous serving of salad on each plate. Add the cooked fajita meat to the top. Squeeze a lime wedge over the top and serve warm with additional lime wedges. (You may also let the fajitas cool and serve at room temperature but wait to put the fajitas on the salad until you’re ready to serve so the greens don’t wilt.)

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. 

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ salad recipes

45-Minute Flourless Chocolate Cake (Low FODMAP)

15 Minutes prep • 30 Minutes cook/cool • Low FODMAP • Gluten-free • Serves 8 • Serving Size 1/8 • Ok to make ahead: Steps 1-5

This is a delicious dessert to please the most discerning chocolate lover that just happens to be gluten-free. You can make it in 45 minutes or less and it’s best prepared one or two days ahead so it can rest in the refrigerator before serving. So, it’s a wonderful make-ahead dessert that’s perfect for a party! The flavor of this cake is heavily dependent on the quality of the chocolate you use, so don’t skimp on quality if you want the best result. I used Guittard 70% Bittersweet Chocolate Baking Bars which were delicious. Serve this cake with a dollop of whipped cream, a drizzle of caramel, or a scoop of lactose-free ice cream.

See how to make it!

Ingredients

4 oz fine-quality bittersweet chocolate (not unsweetened) I used Guittard 70% Bittersweet Chocolate Baking Bars

1 stick (4 oz) unsalted butter

3/4 cup (5.25 oz) granulated sugar

3 large eggs (5.25 oz total)

1 teaspoon (.16 oz) vanilla extract

1/2 cup (1.5 oz) unsweetened cocoa powder plus additional for topping

Directions

(1) Prepare: Preheat oven to 375 degrees F. Butter an 8-inch round baking pan. Line the bottom of the pan with a round of parchment paper and butter the paper.

(2) Melt the chocolate: Chop the chocolate into small pieces. In a double boiler or metal mixing bowl set over a saucepan of barely simmering water, melt the chocolate with the butter, stirring, until smooth.

(3) Add the sugar, eggs, and cocoa: Remove the top of the double boiler or the mixing bowl from the heat and whisk the sugar into the chocolate mixture. Beat the eggs in a small bowl and then slowly add the beaten eggs and whisk well as you are adding them. Sift the cocoa powder into the chocolate mixture and whisk until just combined.

(4) Bake: Pour the batter into the prepared pan and bake in the middle of the oven for 25 minutes, or until the top has formed a thin crust. Cool the cake in the pan on a rack for 5 minutes and then run a knife around the edge to loosen the cake and invert the cake pan onto a serving plate. The cake should come right out. Then you can peel the parchment off the cake. If you want to flip it “right side up” you may. Or leave it upside down.

(5) Finish: Dust cake with additional cocoa powder and refrigerate for a few hours or overnight until ready to serve. (This cake tastes better on day 2 so plan to make it ahead if you have time!)

(6) Plate and serve: Serve with a dollop of whipped cream, a drizzle of heated raspberry jam, or a scoop of lactose-free ice cream. Store this cake for up to a week in an airtight container in the refrigerator.

Eat and enjoy every bite because you can!

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ dessert recipes

Fifteen-Minute Fajitas (Low FODMAP)

10 Minutes prep • 5 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Serves 3 • Ok to make ahead: Steps 1-3

Fajitas are delicious and they are really quite easy to make. You can make them with chicken, beef, shrimp, or a combination of the three and toss in different colored peppers, green onions, or even green chilies to add flavor and color. This recipe comes together in 15 minutes so it’s perfect for a weeknight meal, family gathering, or party when you don’t want to spend a lot of time in the kitchen. This very quick recipe delivers fabulous fajita flavor and color with just a handful of ingredients. Serve it with the traditional fajita fixings or toss it on a salad for a lower-carb version.

See how to make it!

Ingredients

3 tablespoons (1.9 oz) olive oil

2 chicken breasts, thinly sliced (12 - 16 oz)

2 tablespoons Smoke N Sanity Fajita Marinade and Seasoning (use code IBSGC15 for 15% discount)

1/2 red bell pepper (4 oz)

6 green onions (1.3 oz) (green part only), sliced

1/3 avocado (2.8 oz), sliced

Lime wedges for serving

1/2 teaspoon Kosher salt (.07 oz)

1/4 teaspoon black pepper (.03 oz)

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) Prepare: Slice the chicken, bell peppers, and green onions.

(3) Cook the chicken: Put a medium-large skillet over medium-high heat. When the oil is hot and shimmering, add the chicken to the pan and spread out in one layer. Sprinkle with 1 tablespoon fajita seasoning. Cook for a minute or two, stirring and tossing the chicken. Add the green onions and bell peppers. Continue cooking and tossing until the chicken is just cooked through. Remove from the heat.

(4) Plate and serve: Serve warm with sliced avocado and lime wedges. If you want to make it more like traditional fajitas, serve with warm corn tortillas, lactose free sour cream, and grated extra sharp cheddar 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. 

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ main course recipes

Pineapple Sweet and Sour Chicken (Low FODMAP)

15 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Serves 4 • Ok to make ahead: Steps 1-3

Once you try this sweet and sour chicken you won’t ever need to get take-out again! It’s not deep-fried so it’s easy to make, light, and very flavorful. It’s wonderful with fresh pineapple, but canned pineapple may also be used. Serve it on its own, over spaghetti squash, rice noodles, or over white or brown rice to catch the delicious sauce. This is one of those delicious meals that comes together quite quickly so it’s a perfect weeknight 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.

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. Let’s keep making delicious Low FODMAP meals together.

More Deliciously Low FODMAP™ main course recipes

Lemon Dijon Salmon Filets En Papillote (Low FODMAP)

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

Dijon mustard and salmon pair very nicely as the bold flavor of the fish is enhanced by the bold flavor of the mustard. Whether you cook the fish on the grill or in the oven, this method of cooking, called “En Papillote” or “in paper,” is a great way to maintain flavor and moisture. Simple to make for one or two people, this recipe and method can be doubled (or tripled or more!) to serve many people, so it’s a great main course for a big family gathering or party.

Ingredients

4 salmon filets (skin on or off)

1 teaspoon Kosher salt

1/4 teaspoon black pepper

4 tablespoons Dijon mustard

3 tablespoons salted butter

1 lemon, sliced (and seeds removed)

Chives or green onions

Ingredients: Sauce

1/4 cup salted butter

Juice of 1/2 lemon

Directions

(1) Prepare: Preheat the oven or grill to about 400 degrees F. Lay a large piece of foil on a cookie sheet and then lay a large piece of parchment paper on top of the foil. Set the salmon filets close together but not touching on the parchment. Lightly salt and pepper the filets.

(2) Prepare the salmon: Put about 1 tablespoon of Dijon on each salmon filet and use the back of a spoon or your fingers to spread it evenly over the top and sides of the filet. Add a pat of butter and then top with two lemon slices for each filet.

(3) Wrap the salmon: Pull the foil up around the salmon and roll it together at the top to make a seal. Then fold the ends of the foil package to completely seal the salmon inside. This method is called “En Papillote” or “in paper” and it’s a great way to maintain flavor and moisture when you cook.

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

(4) Cook the salmon: Slide the entire foil packet directly on the grill grate (if grilling). If cooking in the oven, you can keep the foil package on a cookie sheet. Bake for 15-20 minutes, until the salmon is cooked to your liking (when the fish is opaque all the way through it is fully cooked.) Remove from the heat. When ready to serve, open the foil packet. If you used salmon with the skin on, you may use a sharp metal spatula to pick up the meat of the salmon and leave the skin behind if you wish.

(5) Make the sauce: Melt the butter with the lemon juice in the microwave or on the stove.

(6) Plate and serve: Serve the salmon on a bed of rice, pasta, or vegetables. Drizzle generously with the sauce. Sprinkle with chives or green onion greens and a grind or two of black pepper. Serve alongside one of my crisp green salads.

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. 

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ seafood recipes

30-Minute Veggie Chicken “Pad Thai” (Low FODMAP)

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

This is a super good dinner that you can whip up in a jiffy. You can make it with Pad Thai noodles and call it Pad Thai, or you can make it with brown rice and call it “Pad Thai” as I did. It has all the flavors of traditional Pad Thai but with a bit more fiber from the brown rice. This recipe is quick to make so it’s a perfect weeknight meal. It has a wonderful crunch with the peppers, peanuts, and water chestnuts, and great flavor with the chicken, eggs, and rice. Toss this together, and enjoy it for dinner tonight—and lunch tomorrow!

Ingredients

1 cup (6.4 oz) cooked brown rice (or use 6 oz Pad Thai rice noodles or 2 cups of cooked spaghetti squash)

1/4 cup (2.9 oz) gluten-free soy sauce

3 tablespoons (2.6 oz) real maple syrup (substitute 1 tablespoon unsweetened peanut butter for lower carb version)

2 tablespoons (1.5 oz) rice vinegar

1/2 teaspoon (.03 oz) black pepper and 1/8 teaspoon (.01 oz) red pepper flakes (or to taste)

3 tablespoons (1.9 oz) toasted sesame oil (or olive oil)

3/4 pound (12 oz) ground chicken

1 tablespoon (.54 oz) fresh ginger, peeled and grated

1/3 (3 oz) red bell pepper, thinly sliced

1 can (8 oz) water chestnuts, chopped (omit for lower carb version)

2-3 eggs, beaten

1 cup (4.46 oz) mung bean sprouts

1/2 cup (.28 oz) chopped cilantro or Thai basil

4 green onions (.44 oz), chopped

1/3 cup (.99 oz) roasted peanuts, chopped

Directions

(1) Cook the rice or noodles: If you don’t have cooked rice on hand, you should get that going first. If you use brown rice, it will take about 50 minutes to cook. White rice will take 20 minutes. Rice noodles will take 7 minutes. Cook what you prefer (or what you have on hand) per package instructions. All will be equally delicious!

(3) Make the sauce: In a small bowl, combine the soy sauce, maple syrup, rice vinegar, black pepper, and red pepper flakes.

(3) Cook the chicken: Set a large skillet over medium-high heat. Add the oil and, once hot, add the chicken and cook, stirring around until is browned all over, about 5 minutes. Then add the ginger, bell pepper, and water chestnuts and cook until the bell pepper is just tender but still bright red, about 2 minutes. Add a pinch of red pepper flakes and the black pepper and stir and cook another minute.

(4) Add the rice: Add the cooked rice and the sauce, tossing to combine. Cook until the rice is warmed through and begins soaking up the sauce, about 1 minute.

(5) Add the eggs: Push everything to one side of the skillet and add the eggs to the other side. Let cook until the edges start to set, 1 minute. Then roughly scramble the egg and toss it with the rest of the ingredients in the pan. Remove from the heat.

(6) Finish: Add the bean sprouts, cilantro, and green onions, and toss again.

Make-ahead note: At this point, you may let everything cool and refrigerate if it will be more than an hour until you are ready to serve. For best flavor, reheat in a skillet on the stove but you can also reheat single servings in the microwave.

(7) Plate and serve: Serve warm topped with additional green onions, peanuts, chili flakes, and a squeeze of lime juice.

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. 

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ main course recipes

Linda’s Amazing Lemon Bread (Low FODMAP)

15 Minutes prep • 50 Minutes cook • Low FODMAP • Gluten-free • Serves 8 • Ok to make ahead: Steps 1-6

Linda Wilson was a wonderful baker and this lemon bread was a signature recipe that she was frequently asked to make. Thanks to her daughter Amy, who shared it with me, I was able to create a low FODMAP version for all of you. If you love lemon bread, you’re really going to love this one. Super lemony, moist, and absolutely delicious, this lemon bread will surely become a staple in your low FODMAP baking repertoire. It’s so good, you’re going to want to eat it all at once so keep to your serving size and share it because the whole family will want in on this one! Thank you to Linda for creating the original version of this amazing recipe and to Amy for sharing it with me!

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.

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. Let’s keep making delicious Low FODMAP meals together.

More Deliciously Low FODMAP™ dessert recipes

Crisp and Crunchy Chicken Salad (Low FODMAP)

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

I love a good chicken salad and this version has become a favorite. A variety of vegetables make it crisp, crunchy, and delicious. It’s a great way to use up leftover chicken and add some protein and flavor to your favorite green salad. You can be creative with the crunchy vegetables you include depending on what you have on hand. It’s delicious on its own, as a side salad, or blended with gluten-free pasta to make a delightful chicken pasta salad.

Ingredients: Salad

1 cup (6 oz) cooked chicken, chopped

2 small stalks (0.7 oz) celery, chopped

1/2 red bell pepper (4 oz), chopped

1/2 cup (2.65 oz) jicama or cucumber, peeled and chopped (use cucumber for lower carb version)

1/4 cup almonds (0.85 oz/about 20 almonds), chopped

1/2 teaspoon (.07 oz) Kosher salt

1/4 teaspoon (.03 oz)  black pepper

Ingredients: Dressing

2 tablespoons (1.41 oz) mayonnaise

1 tablespoon (0.55 oz) lemon juice

1 tablespoon (0.74 oz) Worcestershire sauce

1 tablespoon (0.81 oz) Dijon mustard

2 teaspoons (0.42 oz) olive oil

Directions

(1) Prepare: Chop the chicken, vegetables, and almonds (if using) and put it all in a medium-sized bowl.

(2) Make the dressing: Combine all dressing ingredients in a small bowl and whisk to combine.

(3) Finish: Add dressing to the chicken and vegetables and stir to combine. Taste and add salt and pepper

Make-ahead note: At this point, you may keep the salad in the refrigerator until it’s ready to serve.

(4) Plate and serve: Serve a scoop of this chicken salad on your favorite green salad or enjoy it on its own.

Eat and enjoy every bite because you can!

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ salad recipes

Broccoli Cheddar Soup with Rustic Sourdough Croutons (Low FODMAP)

10 Minutes prep • 25 Minutes cook • Low FODMAP • Serves 4-6 • Ok to make ahead: Steps 1-5

This is a wonderful, creamy, yet light broccoli cheddar soup. Broccoli, carrots, leek greens, and green onions blend together with the cheese and the cream to satisfy and comfort you. Blended just enough so you keep some of the broccoli whole, and topped with crisp and flavorful rustic sourdough croutons, this soup has plenty in it to make it a delicious one-bowl meal. Enjoy it right away or make it a day ahead for even better flavor. Don’t skimp on the croutons. They’re the game changer here.

Ingredients: Soup

2 tablespoons (1.25 oz) extra virgin olive oil

2 tablespoons (1.34 oz) salted butter

1 bunch green onion greens (about 3/4 cup/1.3 oz), chopped

2 large leek leaves (green part only), (about 3/4 cup/2.65 oz) chopped

3 medium carrots (8 oz), chopped

2 teaspoons dried thyme (.2 oz)

3 tablespoons (.8 oz) all-purpose gluten-free flour

6 cups (48 oz) low FODMAP chicken broth (I use Whole Foods Organic 365 chicken broth or Gourmend low FODMAP Organic Chicken Broth - use code IBSGC15 for 15% discount)

4 cups (21 oz) broccoli florets only (3/4 C - fructose)

2 bay leaves (keep whole)

1/4 teaspoon smoked paprika

1/4 teaspoon cayenne pepper

1/2 teaspoon (.07 oz) Kosher salt and 1/4 teaspoon (.03 oz) black pepper

1/2 - 3/4 cup (4 - 6 oz) heavy cream or full-fat coconut milk

2 cups (8 oz) extra sharp cheddar cheese, shredded

Juice of one lemon (about 1/4 cup/2.2 oz)

Ingredients: Croutons

2 - 3 slices (1.84 - 2.76 oz) whole grain sourdough bread, cut into bite-size pieces

1 tablespoon olive oil (.63 oz)

2 tablespoons (.5 oz) Smoke N Sanity Garlic Parmesan seasoning (use code IBSGC15 for 15% discount)

1/2 teaspoon (.07 oz) Kosher salt

Directions: Soup

(1) Prepare: Chop the green onions, leeks, and broccoli.

(2) Cook the vegetables: In a Dutch oven or large soup pot, melt together the olive oil and butter in a large dutch oven over medium heat. Add the leek and green onion greens, carrots, and thyme, and cook until fragrant, about 10 minutes. Stir in the flour and cook until golden, about 2 minutes, then gradually whisk in the broth. Add the broccoli, bay leaves, paprika, cayenne, salt and pepper.

(3) Simmer the soup: Bring to a simmer over medium heat and cook, uncovered, until the broccoli is tender, about 10 minutes. (Meanwhile, make the croutons, directions below.)

(4) Blend the soup: Remove the bay leaves and use an immersion blender (or transfer to a standard blender in batches) to blend until the broccoli is finely chopped, but some good-sized chunks still remain.

(5) Finish: Return the soup to the stove and set it over low heat. Stir in the cream or coconut milk, lemon juice, and cheese until melted and creamy. Taste, and add salt and pepper as needed. If the soup is too thick, add broth to thin. If the soup is too thin, add a bit more cream or coconut milk to thicken it. Heat and re-taste for seasoning after you adjust for thickness.

Make-ahead note: At this point, you may let the soup cool and then refrigerate until ready to serve. Reheat over medium heat so you don’t scald the soup. Keep croutons in an air-tight container.

(6) Plate and serve: Ladle into bowls and top with plenty of croutons.

Directions: Croutons

(1) Prepare: Preheat oven to 300 degrees F. Cut bread into bite-size pieces.

(2) Combine ingredients: Put bread cubes in a bowl and drizzle with olive oil. Toss to coat. Sprinkle with the garlic parmesan seasoning and salt. Lay in one layer on a rimmed baking sheet.

(3) Bake: Bake for 10 - 12 minutes until crisp. Remove from oven and let cool.

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. 

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ soup recipes

Veggie Ceviche (Low FODMAP)

30 Minutes prep • Low FODMAP • Gluten-free • Lactose-free • Vegetarian • Vegan • Serves 4+ • Serving Size 2 cups • Ok to make ahead: Steps 1-3

I was traveling in Mexico recently and I encountered a menu item called “vegetable ceviche.” Of course, I had to order it so I could see what it was. It was delicious but had some ingredients that weren’t low FODMAP. So off to the kitchen I went to create my own version of this delightful salad and voila. Here it is. This salad is delicious, visually appealing, a great way to eat a rainbow of plants, and the best part is, it will keep (and still be delicious) for up to a week! You can be creative with the ingredients based on what you have on hand or what’s available in season. It’s wonderful on its own or as a refreshing side dish to grilled fish or meat. This salad is particularly nice alongside spicy grilled meat, such as my Cajun Creole Grilled Chicken, as it’s very refreshing and cooling.

This is an exclusive recipe just for recipe club members.

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

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

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

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

More Deliciously Low FODMAP™ salad recipes

Eat Your Way to Happiness! (Low FODMAP)

If you have IBS, you’ve heard terms like “gut brain” or “second brain” before but you may not really understand what that means—and why it’s so important for those of us with IBS. Ordinarily, we talk about the gut-brain in terms of the response to food and FODMAPs. In this article, we’re focusing on the role of the gut in regulating mood. Did you know that your gut bacteria produce a whopping 95% of your serotonin (the primary “happiness neurotransmitter”) and about 50% of your dopamine (another “happiness neurotransmitter”)? In fact, your gut produces MORE neurotransmitters than your brain does!

It seems clear then, that when your gut bacteria are not happy, you are not happy either! So, let’s talk about eating your way to happy which means we will be focusing on “Psychobiotic health” a term used by researchers to refer to gut microbes that benefit mental health.

How do you promote healthy, happy, and flourishing gut bacteria? Read the full article, written by my amazing sister, Sarah Aitken, RN, MS, WHNP/FNP, NBC-HWC, to learn how to avoid going Psycho by going Psychobiotic!

When you’re ready to start eating your way to happiness, you can find over 100 plant-forward low-FODMAP recipes in my recipe club, perfect to expand your diet, nourish your gut biome, and support the production of your happiness brain chemicals.

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More IBS Game Changer Tips and Tools

Vegetable Chicken Stew (Low FODMAP)

15 Minutes prep • 55 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Serves 4-6 • Ok to make ahead: Steps 1 - 6

This recipe has so many vegetables packed into it, you won’t know if you’re eating soup, salad, or both combined in one delicious bowl! The recipe is dairy-free so it’s a great choice if you are quite sensitive to lactose. You cook it all in one pot so it’s easy to make and easy to clean up. Most soups get better with time and this one is no exception. You may have to add a bit more chicken broth if you let it chill overnight as the rice will absorb some of the liquid.

Ingredients

2 tablespoons garlic-infused olive oil

1 teaspoon dried thyme

1 teaspoon dried sage

1 teaspoon dried rosemary

1 bunch green onions (green part only), chopped

1 leek (green part only), chopped

1 cup wild rice blend (omit for lower carb version)

4 medium-size carrots, chopped (omit for lower carb version)

2 cups oyster mushrooms, chopped

2 bay leaves (leave whole)

1/2 teaspoon crushed red pepper flakes (or to taste) - here’s a nifty red pepper flake grinder

5 cups chicken broth (I use Whole Foods Organic 365 chicken broth)

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

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

1 head broccoli, florets only

2 large leaves kale, (long stems removed) roughly chopped, about 2 cups

6 tablespoons butter, stirred into soup before serving (optional)

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) Prepare: Chop the leeks, the green onion greens, the carrots, and the mushrooms.

(3) Cook the vegetables: Heat the olive oil in a large soup pot or Dutch oven over medium-high heat. When the oil shimmers, add the thyme, sage, and rosemary and let it sizzle so the flavor blooms in the hot oil. After about 30 seconds, add the green onion and leek greens, carrots, mushrooms, red pepper flakes, and a generous pinch each of salt and pepper. Cook until the vegetables begin to soften, about 3-5 minutes.

(4) Add the broth: Stir in the chicken broth, chicken, wild rice, whole bay leaves, and salt and pepper. Bring to a boil over medium-high heat. Once boiling, reduce the heat to low, cover, and cook for 20-30 minutes until the chicken is cooked through.

(5) Shred the chicken: Remove the chicken from the pot and use two forks to shred it (or you can chop it into bite-size pieces if you prefer), then set it aside.

(6) Add the rest of the veggies: Cover, and continue to cook the soup and rice for another 10 minutes. Add the broccoli, kale, and chicken to the pot and cook for 10 more minutes until the rice is tender and the vegetables are cooked to your liking.

(6) Finish: Remove from heat. Remove the bay leaves. Add the butter and stir until melted.

Make-ahead note: At this point, you can keep the soup warm until you’re ready to serve. Or, cool and refrigerate if more than a couple of hours. Reheat on the stove over medium heat and bring just to a simmer without boiling.

(7) Plate and serve: Divide the hot soup between bowls and top with a pat of butter (optional for dairy-free version), a sprinkle of kosher salt, and a grind of black pepper. Stir the soup and let the butter melt into it. It’s delicious!

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. 

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

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™ soup recipes

Crispy Brussels Sprouts and Bacon Pizza (Low FODMAP)

20 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-free • Serves 3

The wonderful flavor of crispy Brussels sprouts and bacon combined with delicious mushrooms and herbs makes a delicious pizza! Brussels sprouts are one of those vegetables that have a small (2-3 sprouts) low FODMAP serving size. So, taking the leaves apart and roasting them before putting them on your pizza means a few sprouts go a long way and give you all the delicious flavor without being high in FODMAPs. This pizza is a great change of pace and, if you love Brussels sprouts, you will love this recipe.

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™ main course recipes

Easy Slow Cooked Tortilla Soup (Low FODMAP)

20 Minutes prep • 5 Hours cook • Low FODMAP • Gluten-free • Lactose-free • Serves 6 • Ok to make ahead: Steps 1-5

Tortilla soup is a great year-round soup and this is a simple one-bowl meal the whole family will enjoy. Packed with flavor, color, and texture, it’s a delicious traditional Mexican dish. I left the fried tortillas out and added some corn and cooked brown rice instead. It was a great way to give the soup a bit more substance and a couple more plants! Serving the toppings on the side allows everyone to make their soup exactly how they like it.

Ingredients: Soup

2 bunches green onions (green part only), chopped

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

1 teaspoon Kosher salt

1/2 teaspoon black pepper

16 ounces Smoke n Sanity Mild or Medium Salsa (or other low FODMAP salsa)

32 ounces low FODMAP chicken broth (I use Whole Foods Organic 365 chicken broth)

2 cups cooked short-grain brown rice (or white rice if you prefer)

1 cup sweet corn (about 1 cob), fresh or frozen

Juice of 1 lime

1/2 teaspoon red pepper flakes (try this nifty red pepper flake grinder)

Tortilla chips, chopped avocado, chopped cilantro, extra-sharp cheddar cheese (grated) leave out for lactose-free version, lime wedges, and lactose-free sour cream for serving

Ingredients: Salted Lime Sour Cream

1/2 cup lactose-free sour cream

Juice of 1/2 lime

1/2 - 1 teaspoon Kosher salt

Directions: Crock Pot

(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) Prepare: Chop the green onions and put them in the bowl of your crock pot. Add the chicken, salsa, chicken broth, salt, and pepper.

(3) Cook: Cover and cook on high for 4 - 5 hours or on low for 6 - 7 hours.

(4) Prepare the toppings: Grate the cheese, chop the avocado, chop the cilantro, and stir the lime juice and salt into the sour cream.

(5) Shred the chicken: Take the chicken out at hour 4 (if on high) or 6 (if on low) and use two forks to shred it. Then return it to the crock pot. Stir in the corn, cooked rice, and lime juice. Taste and add additional salt if needed.

Make-ahead note: At this point, you may set the crock pot to warm and leave it until you’re ready to serve.

(6) Plate and serve: Ladle the soup into bowls. Serve with tortilla chips, chopped avocado, cilantro, grated cheese, and salted lime sour cream.

Directions: Stove

(2) Prepare: Chop the green onions and put them in a dutch oven or large soup pot. Add the chicken, salsa, chicken broth, salt, and pepper.

(3) Cook: Cover and cook over medium-high heat until the soup comes to a boil. Reduce heat and simmer for 45 - 60 minutes. Then proceed to step 4 above.

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. 

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

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™ soup recipes

Easy Smoked Salmon Salad (Low FODMAP)

20 Minutes prep • 3-4 Hours cook • Low FODMAP • Gluten-free • Serves 6 • Ok to make ahead: Steps 1-3

Creamy avocado, perfect eggs, tangy feta, crisp lettuce, and cool cucumbers are the perfect bed for this delicious smoked salmon. Drizzle on the lemon dijon dressing and you have a perfectly delicious and quite hearty salad. I cooked the salmon on my backyard smoker, but you could cook it in the oven and it would still be delicious.

Ingredients: Salmon

1 1/2 pounds salmon or steelhead salmon

1 - 2 tablespoons Smoke N Sanity Sweet Maple Dust (Use code IBSGC15 for 15% off)

1 teaspoon Kosher salt

1/2 teaspoon Red pepper flakes (and here’s a nifty red pepper flake grinder!)

1 tablespoon olive oil

1/2 - 1 lemon sliced

Ingredients: Salad

1 head butter lettuce, washed and dried

2 - 3 Persian cucumbers, washed and sliced

Handful of cherry tomatoes, halved

1/3 cup feta cheese, crumbled

Fresh chives and/or dill for serving

Ingredients: Dressing

1/4 cup lemon juice

1/4 cup olive oil

1 1/2 teaspoons Dijon mustard

Kosher salt and pepper

Directions: Salmon

(1) Prepare: Preheat the smoker or grill to 180 degrees F. Lay fish out, skin side down, on a piece of heavy aluminum foil. Sprinkle the sweet maple dust, salt, and red pepper flakes evenly over the fish. Drizzle with olive oil.

(2) Cook the fish: Put the fish on the foil directly on the grill grates. Do not wrap the fish in the foil—leave it flat. Cook with the smoker or grill lid closed for about 3 - 4 hours until the fish is cooked through.

(3) Finish: Remove fish from the grill and add lemon slices and chopped chives.

Make-ahead note: At this point, you may keep the fish in the refrigerator for 2 - 3 days until you’re ready to serve it.

Directions: Salad

(4) Prepare: Wash all produce. Slice cucumbers, break lettuce into bite-sized pieces, and cut cherry tomatoes in half.

(5) Make the dressing: Combine ingredients in a jar or small bowl and shake or whisk to blend.

(6) Make the salad: Put all ingredients except salmon in a large bowl. Toss to combine. Drizzle with dressing and toss once more.

(7) Plate and serve: Put the salad on each plate. Cut the salmon into portions size pieces and lay one on top of each salad. Sprinkle with fresh herbs and a grind of black pepper.

Eat and enjoy every bite because you can!

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

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

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

Super Simple Smoked Salmon (Low FODMAP)

5 Minutes prep • 3 - 4 Hours cook • Low FODMAP • Gluten-free • Lactose-free • Serves 6 • Ok to make ahead: Steps 1-3

This is one of the simplest and most flavorful recipes for salmon I have created. The combination of the sweet maple seasoning and the slow cook in the smoker makes for a perfectly delicious and balanced salty/sweet fish. I used fresh steelhead salmon—but you could use any fresh salmon you have available. Serve it hot off the grill, at room temperature, or even chilled on a salad.

Ingredients: Salmon

1 1/2 pounds steelhead salmon filet (skin on)

1 - 2 tablespoons Smoke N Sanity Sweet Maple Dust (use code IBSGC15 for 15% discount)

1 teaspoon Kosher salt

1/2 teaspoon red pepper flakes

1 tablespoon olive oil

Lemon slices and chopped chives for serving

Directions

(1) Prepare: Preheat the smoker or grill to 180 degrees F. Lay fish out, skin side down, on a piece of heavy aluminum foil. Sprinkle the sweet maple dust, salt, and red pepper flakes evenly over the fish. Drizzle with olive oil.

(2) Cook the fish: Put the fish in the foil directly on the grill grates. Do not wrap the fish in the foil—leave it flat. Cook with the grill lid closed for about 3 - 4 hours until the fish is cooked through.

(3) Finish: Remove fish from the grill and add lemon slices and chopped chives.

Make-ahead note: At this point, you may keep the fish in the refrigerator for 2 - 3 days until you’re ready to serve it. This fish is delicious cold so don’t be afraid to make it ahead.

(4) Plate and serve: Serve immediately or allow to cool to room temperature or even refrigerate.

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. 

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

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