Eating our Low FODMAP Frisée Salad with Poached Egg, Bacon & Sourdough Croutons will take you to a Parisian bistro, even if it’s just in your dreams! Our version is just like the classic French salad but re-imagined to be low FODMAP.
Low FODMAP Carrots & Parsnips with Dijon Butter are a little fancy, but easy enough to make alongside a roast chicken; no need to reserve for guests. Both carrots and parsnips contain no FODMAPs according to Monash University and we love working with these sweet and earthy root vegetables. Roasting brings out their sweetness even more and the Dijon mustard adds tang. The combination of dill and coriander might seem unusual – but it works!
These Vegan Low FODMAP Fruit Crumble Bars are easy to make, filled with fiber-rich whole grains, juicy fruit and are a great snack or quick breakfast on-the-go. They are from Heather Hardcastle’s book The Flour Craft Bakery & Café Cookbook and we have adapted the recipe to be low FODMAP diet compliant.
Our Low FODMAP Lentil Salad with Greens & Yogurt is a quick and easy way to incoporated high protein lentils into your diet.
Our Low FODMAP Instant Pot Cuban-Style Pork begins with a pork shoulder and incorporates the flavors of orange and lime and takes advantage of orange marmalade. That product gives us sweetness from sugar and the tart flavor and texture from orange peels. Perfect in this dish, especially with the accent of tart fresh squeezed lime juice, oregano, cumin and some Low FODMAP Chicken Stock. This recipe is geared towards a 6-quart or 8-quart Instant Pot.
Like Chocolate Chunk Cookies? Hate clean-up? Want to get them into your mouth as soon as possible? This recipe for Low FODMAP One-Bowl Chocolate Chunk Cookies is your new best friend.Low FODMAP Serving Size Info: Makes about 2 dozen cookies; serving size 1 cookie
This Low FODMAP Balsamic Blueberry Chicken Recipe is a quick and easy dish using economical, juicy chicken thighs, maple syrup and low FODMAP amounts of balsamic vinegar and fresh blueberries.
Our Low FODMAP Honey Lemon Pan Roasted Carrots are easy to make in one pan on top of the stove. They are elegant enough to bring to your holiday or party table, yet simple enough to make on a weeknight.
These banana bread muffins are incredibly moist and pack well for an on-the-go snack.Low FODMAP Serving Size Info: Makes 12 muffins; serving size 1 muffin
Juicy chicken thighs, peaches, balsamic vinegar, maple syrup and rosemary come together in our one-pan Low FODMAP Balsamic Chicken with Peaches. This recipe is based upon our incredibly popular Low FODMP Maple Balsamic Chicken with Roasted Blueberries. If you love that dish, you gotta try this one – if you have passed your sorbitol Challenge. More on that below.
These savory Low FODMAP Ham & Cheese Scones are perfect for an on-the-go breakfast or as a special treat at brunch.Low FODMAP Serving Size Info: Makes 10 scones; serving size 1 scone
Our Low FODMAP Roasted Pumpkin Quinoa Salad is hearty enough for a main dish at lunch, or add a small amount of roasted meat, chicken, fish or tofu for dinner. Japanese pumpkin, also known as kabocha squash and Kent pumpkin, contains No FODMAPs and quinoa is low FODMAP, protein-packed and easy to cook. Combined with fresh herbs and nuts and fresh, juicy pomegranate seeds, this is a memorable salad. Company worthy.Low FODMAP Serving Size Info: This salad can serve 6 as a side dish or 4 as a main lunch dish.
Smooth, rich and tangy Low FODMAP Peanut Lime Sauce is very easy to make and we highly recommend it as a savory peanut butter-based sauce for your low FODMAP repertoire. Try it with our Low FODMAP Zoodles, Noodles & Sprouts Salad.Low FODMAP Serving Size Info: Makes about 2 1/2 cups ( ml); 8 servings; serving size 1/4 cup (60 ml)
Our Low FODMAP Fresh Strawberry Salsa is easy to make, a nice option from classic salsa, and we particularly love it with pork, fish or chicken. You can whip this up while your protein is grilling and then just spoon some right on top before serving.Low FODMAP Serving Size Info: Makes 2 cups; 8 servings; ¼ cup (about 40 g) per serving
Low FODMAP Scallion Pancakes are easy to make, with readily available ingredients. Enjoy these toothsome, savory Chinese restaurant specialties at home with a tangy, sweet/hot dipping sauce. Serve as a starter or alongside a protein for a meal.
These are indulgent milk chocolate chunk cookies that can be enjoyed on a low FODMAP diet - if you stick to serving size recommendations.Low FODMAP Serving Size Info: Makes about 2 dozen cookies; serving size 1 to 2 cookies
Potatoes contain no FODMAPs, which make them the perfect vehicle for a variety of toppings, as this recipe for Low FODMAP Fully Loaded Stuffed Potato Skins showcases. You can’t go wrong with potatoes, bacon, cheese and all the fixings!
This FODMAP IT!™ Grainy Bread Strata with Kale and Gruyere is from Sarah DiGregorio's fabulous book, Adventures in Slow Cooking.
Our Low FODMAP Stuffed Zucchini Boats are vegetarian and feature a rice, tofu and cheese filling and is covered with tomato sauce and more cheese. Please note that this recipe is for those who are in their Challenge Phase or beyond (more on that below).
Low FODMAP Ratatouille (rat-tuh-TOO-ee) is based on the classic late-summer vegetable stew featuring eggplant, zucchini and red bell peppers. Our version uses scallion greens instead of onions and uses the oven to roast the vegetables with olive oil, which concentrates the vegetable’s flavors. Then the veggies are combined with fresh tomatoes on top of the stove and cooked until soft, silky and rich. Flavored with thyme, rosemary and low FODMAP garlic, this vegan dish is incredibly versatile.Low FODMAP Serving Size Info: Makes about 6 cups (1.4 kg); 8 servings; ¾ cup (170 g) per serving
This Low FODMAP Thai Basil Steak Salad is another one of our main-dish salads that we just cannot get enough of. Hearty, packed with protein, but lots of vegetables, too. And this one even has noodles! You could use sweet Italian basil, but if you can find Thai basil it will give it a distinct flavor that we love. It is a little spicy with a hint of licorice. Combined with ginger, Garlic-Infused Oil, toasted sesame oil, soy and sambal oelek, this salad is filled with flavor.
Our Low FODMAP Breakfast Casserole can be prepped the night before and is the perfect dish for holidays and brunches.
Stuffed Red Peppers with Quinoa, Zucchini, and Feta Cheese is a perfect Meatless Main Dish brought to us from blogger Mollie Tunitsky.
Our Low FODMAP Instant Pot Caribbean-Style Pork begins with a pork shoulder and incorporates pineapple, chiles, molasses, scallion greens, allspice, thyme, ginger and nutmeg. All in low FODMAP amounts of course. Get ready for fork-tender shredded pork to serve with rice, stuff into buns or we are sure you will come up with creative uses for this easy pork dish. This recipe works as presented in a 6-quart or 8-quart Instant Pot.
This Low FODMAP Savory Ham & Cheese Bread Pudding makes a wonderful breakfast, brunch or lunch dish - and can take advantage of leftovers!
Think chicken salad is boring? Try this flavor-packed Low FODMAP Asian Chicken Salad
This FODMAP IT!™ Potato & Fennel Salad with Cucumber Yogurt Raita is an elegant potato salad and perfect alongside grilled meats.
Before you think "one-more-boring-chicken-recipe" let me assure you that our cold pan technique is going to make you re-think chicken dinner.
Our Low FODMAP Chocolate Pudding Cake is incredibly rich and decadent tasting, but super simple to make. You whip up a cake-like batter, bake it in a deep-dish pie plate and the result is a cakey top layer, with an ooey goey dark chocolate fudgy sauce underneath. Better than frosting on top! Trust me. It’s gluten-free and egg-free too.
Our Low FODMAP Breakfast Casserole can be prepped the night before and is the perfect dish for holidays and brunches.
We have several low FODMAP chicken wings and this is our latest entry - sticky, sweet, with heat and the zest of lime.
Have you heard of “hot honey”? It is the combination of some sort of hot chile, and sweet honey and it might become your favorite new condiment. Add it to chicken wings and use a wood-fire outdoor oven at high heat to cook and magic unfolds. Introducing our Wood-Fired Low FODMAP Hot Honey Chicken Wings. The chicken is succulent, kissed by hard-wood smoke; the marinade is savory and packed with umami – and then the hot honey glaze is sticky and oh-so crave-able. This recipe is for those who know their fructose tolerance and are beyond their Elimination Phase. It is not suitable for those with fructose malabsorption.Low FODMAP Serving Size Info: Makes about 36 chicken wing pieces; 9 servings; 4 pieces per serving
These Mini Low FODMAP Nutella Banana Muffins are based on a crowd favorite – the recipe for Lower Fat, Reduced Sugar Banana Bread. But this version is made in mini muffin tins for perfect portion control and the batter is swirled with our very own Low FODMAP Nutella. You do have to make the Nutella first, so plan ahead.Low FODMAP Serving Size Info: Makes 36 mini muffins; 18 servings; 2 muffins per serving
Red, white and green - healthy, jam-packed with texture and flavor; a great vegetarian side dish to a holiday meal. This recipe makes a lot! Perfect for entertaining.
These are the Top 10 Low FODMAP Desserts as chosen by YOU, our dessert crazy friends! Also be sure to check out our Low FODMAP Baking ebook, too, just $3.99
This Low FODMAP Strawberry Peach Coconut Crisp features no FODMAP strawberries with a low FODMAP amount of yellow peaches nestled under a brown sugar oat crisp topping – that happens to be made with coconut oil and makes the recipe vegan. Coconut flakes are added to the topping, too. With or without a dollop of lactose-free vanilla ice cream or yogurt, this is a fantastic homestyle dessert , that also happens to be very easy to make.
What is Low FODMAP Fresh Blueberry Pie? A pie that is so blueberry-y that it is practically incomprehensible. It is made by cooking blueberries on top of the stove until they are jammy, and then folding in fresh blueberries and the whole shebang is poured into a flaky, pre-baked crust.
Our recipe for Low FODMAP Lamb Burgers with Tahini Sauce and Feta Herb Salad shows you how delicious a burger can be without beef or a bun! This lamb burger gets its Mediterranean flavor from lots of fresh herbs – a combo of oregano, mint, dill and parsley – as well as feta, cumin, and of course, the star of the show, juicy ground lamb. Tahini is low FODMAP in small portions of 2 Australian tablespoons (30 g) according to Monash University. The tahini gets extended with water and lemon juice, in addition to Garlic-Infused Oil, so you get to use enough of it as the perfect condiment for our lamb burger.
Our Roasted Zucchini with Lemon & Garlic uses low FODMAP Garlic-Infused Oil so it is safe for you to eat, even during the Elimination Phase.
This Chicken Salad with Gruyere, Green Beans, Tomatoes & Basil is hearty enough for dinner or for a substantial lunch. If you start with rotisserie chicken, or other cooked chicken, it will come together very quickly.
Do you love banana bread, carrot cake and cornbread? These muffins are a mash-up of ALL of those treats!Low FODMAP Serving Size Info: Makes 18 muffins; serving size 1 muffin
These Low FODMAP Cheddar Cheese Crackers are easy to make and yet elegant enough to be a host gift. They taste like the orange cheeze crackers that you can buy, only these are even better because they are low FODMAP!Low FODMAP Serving Size Info: Makes about 6 dozen 1-inch (2.5 cm) crackers; 24 servings; serving size 3 crackers
This is a perfect example of a low FODMAP dinner that you can make - EASILY - in less than 30 minutes.Low FODMAP Serving Size Info: this will serve 4 to 6 people, depending on appetite!
Need a showstopper of a cake? This Low FODMAP Salted Caramel Banana Cake is it! There are several components, but I give you do-ahead tips, so take advantage.
The enticing flavors of Morocco in a one-pot chicken dinner.
Our Low FODMAP Peanut Butter & Jelly Bars are gluten-free and lactose-free and bring you the classic combo of PB & J in an Elimination worthy treat. Did you know that Monash University has lab tested both strawberry and raspberry jam and there is a generous serving size of each? We put these fruity spreads to great use in this easy to make bar. And of course we bring you the info you need on peanut butter and FODMAPs.Low FODMAP Serving Size Info: Makes 40 bars; 1 bar per serving
We love these nutty cookies, which are actually very easy to make, sophisticated and low FODMAP, when serving sizes are adhered to.Low FODMAP Serving Size Info: Makes 30 cookies; serving size 1 cookie
