Sarah’s Super Stuffed Burgers (Low FODMAP)

20 Minutes prep • 12 Minutes cook • Low FODMAP • Gluten-free • Serves 2 - 4 • Ok to make ahead: Steps 1-4

This is one of those recipes that changes everything. Once you’ve had one of these stuffed burgers, well, you won’t want a burger any other way! The flavors blend and build and deliver a fantastic hamburger experience! While you may add a bun or lettuce wrap and all the fixings, you really don’t need to. This burger is great on its own. And, it’s low FODMAP, low Net Carb, Low Net Starch, and Keto Friendly! Give this recipe a try, but only if you’re ready to change your burger game…forever!

Ingredients

2 tablespoons garlic-infused olive oil

2 teaspoons dry thyme

1/2 cup chopped leek greens

1 1/2 cups chopped oyster mushrooms

1 cup baby spinach, roughly chopped and long stems removed

1 teaspoon Kosher salt

1/2 teaspoon black pepper

1 pound grass-fed, organic ground beef (I used 20% fat)

1/2 cup grated sharp white cheddar cheese (or gruyere, smoked gouda, or other strong-flavored cheese)

1/2 avocado, sliced (optional for serving)

1 vine-ripened tomato, sliced (optional for serving)

Directions

(1) Prepare: Chop the leeks and mushrooms, and grate the cheese. Preheat your grill to high for 15 minutes (if using a grill).

(2) Cook the veggies: Put a medium skillet over medium-high heat. When hot, add the olive oil. When the oil is hot, add the dry thyme and let it sizzle for about 30 seconds. Add the leek greens, mushrooms, salt, and pepper. Cook, stirring every so often for about 15 minutes until the mushrooms begin to brown and the leek greens are nice and soft. Add the spinach and cook another 2 - 3 minutes until the spinach is wilted and cooked down. Remove from the heat and let cool a bit.

(3) Prepare the meat: While the veggies are cooking, you can prepare the meat. Sprinkle the meat with salt and pepper and blend together with your hands. Form the meat into four equally sized patties (round, square, or rectangle). Flatten the pieces until they are about 1/2 inch thick.

(4) Fill the burgers: Put 1/4 cup cheese and about 1/2 the vegetable mixture in the middle of two of the patties. Lay the other patties on top, then pinch the edges all around to make a good seal.

(5) Cook the burgers: Brush the patties with olive oil and lay oil-side down directly on the preheated grill. Turn the grill down to medium-high. Brush the top of each patty with oil. Cook for about 6 minutes on each side. Remove from the grill and let rest for a couple of minutes before serving. If cooking on the stove, use a covered skillet and cook 6 minutes per side.

(6) Plate and serve: Use a serrated knife to cut each stuffed burger in half, exposing the delicious melty middle. A light eater may only want half, but a bigger eater will be happy to devour the whole thing. Serve alongside one of my 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™ main course recipes

Pork Chops with Strawberry Balsamic Reduction (Low FODMAP)

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

Pork is wonderful when it’s balanced with sweet fruit, most commonly apples. This recipe combines sweet strawberries and rich balsamic vinegar which turns out to be an excellent combination with pork. If you cook the chops on the stove, then you retain the juice from cooking the meat to incorporate into the sauce—which is delicious! But you can also grill the chops and make the sauce separately. If you have any leftovers, they make a wonderful addition to a salad. Just chop the chilled meat and strawberries and toss them in!

Ingredients: Pork Chops

Four (8-ounce) boneless or bone­-in pork chops, about 1 inch thick

1 tablespoon extra-virgin olive oil

1 teaspoon Kosher salt

1/2 teaspoon black pepper

Ingredients: Strawberry Balsamic Reduction

2 cups (about 20 strawberries), hulled and roughly chopped

1/4 cup balsamic vinegar

2 teaspoons firmly packed light or dark brown sugar

1/4 teaspoon freshly ground black pepper

Directions

(1) Prepare the meat: This step is optional but results in more flavorful and tender meat. Remove the pork 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 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: Season the pork chops on both sides with pepper and salt if you didn’t pre-salt the meat. Chop the strawberries.

(3) Cook the chops: You may grill the chops, or cook them on the stove. For the stove, put a large skillet over medium-high heat. When the pan is hot, add the olive oil. When the oil is heated, add the pork chops in a single layer and cook for 4 minutes. Flip the chops and continue cooking until the second side is browned and the pork is cooked to an internal temperature of 145 degrees F on an instant-­read thermometer, about 6 minutes more. (Keep an eye on the temperature as the cooking time will vary depending on the thickness of the chops.) Transfer the chops to a warmed serving plate and cover to keep warm.

For the grill, heat the grill to medium-high. Put the chops directly on the grill. Turn after 4 minutes. Watch the temperature of the meat and remove the chops from the grill as soon as the internal temperature reaches 145 degrees F. Transfer the chops to a warmed serving plate and cover to keep warm.

(3) Make the strawberry balsamic reduction: Return the skillet to medium heat and add the strawberries, balsamic vinegar, and brown sugar. Cook, stirring frequently until the mixture has thickened, 6 to 8 minutes more. Taste and season well with black pepper. If you cooked the chops on the grill, just use a saucepan or frying pan to make the sauce. You won’t have the juices from cooking the meat, but it will still be delicious!

(4) Plate and serve: Pour the strawberry sauce over the chops and serve warm alongside one of my delicious 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™ main course recipes

Chicken Cobb Salad with Creamy Avocado Dressing (Low FODMAP)

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

This salad is simple to make, beautiful to look at, and has the most delicious creamy avocado dressing! It’s a perfect main course dinner for a warm summer evening, or a wonderful hearty side for your next barbecue. Make extra Avocado Caesar dressing because it’s so creamy, flavorful, and thick, it makes a great dip for veggies and crackers as well.

Ingredients: Salad

1 pound boneless skinless chicken breasts

2 tablespoons Smoke N Sanity Cajun Creole or Lemon Pepper Seasoning

1 tablespoon extra virgin olive oil

6 cups shredded lettuce

1/2 cup fresh basil leaves

1 cup chopped fresh tomatoes or cherry tomatoes, sliced

1/2 cup crumbled blue cheese

6 strips of bacon, cooked and crumbled

4 hard-boiled eggs, quartered

Ingredients: Avocado Caesar Dressing

1/2 avocado, chopped

3 tablespoons heavy cream, plus more to thin the dressing if needed

3 tablespoons mayonnaise

2 teaspoons lemon juice

1/4 cup fresh basil, chopped, plus more for serving

1/2 teaspoon Smoke N Sanity Essence of Garlic Salt

1/4 teaspoon Kosher salt

1/4 teaspoon black pepper

Directions

(1) Cook the bacon: Preheat the oven to 400 degrees F. Line a rimmed baking sheet with foil and lay out the bacon slices so they aren’t crowded together. Bake 8-10 minutes, until the bacon is crisping, watch closely so it doesn’t burn. Remove from the oven and lay on paper towels to cool. Once cool, chop the bacon and set aside.

(2) Hard boil the eggs: Put the eggs in a saucepan and just cover with cold water. Bring the water to a boil on the stove. Turn the heat off and cover the pan. Let the eggs sit in the pan to cook in the hot water for about 10 minutes (longer if you like a very firm yolk). Pour off the hot water and run cold water over the eggs until they are cooled. The fresher the eggs, the harder they are to peel after boiling so use eggs that you have had for a little while if you can!

(3) Slice the chicken: You can buy “thin cut” chicken, or slice it horizontally yourself. This will help the seasoning reach more of the chicken and it will cook quite fast on the grill.

(4) Marinate and grill the chicken: In a bowl, toss the chicken with olive oil and cajun or lemon pepper seasoning. Set aside until you’re ready to cook. Set your grill, grill pan, or skillet to medium-high. Grill the chicken until lightly charred and cooked through, turning halfway through cooking, about 10 minutes. Remove from the heat and let rest on a cutting board while you make the rest of the salad.

(5) Make the dressing: While the chicken is cooking, combine all ingredients in a blender or in a compact food processor and blend until creamy, adding more cream or lactose-free whole milk to thin the dressing if needed. Taste and adjust the salt and pepper as needed.

(6) Slice the chicken: Cut the chicken into bite-size pieces and chop the bacon into crumbles.

Make-ahead note: At this point, you may set everything aside in the refrigerator until you’re ready to plate and serve.

(7) Finish: In a large bowl, toss the greens and basil with the dressing.

(8) Plate and serve: Put 1/4 of the dressed greens on each plate, then arrange the chicken, tomatoes, cheese, bacon, and eggs on top. Drizzle with additional dressing if you like. Sprinkle with chopped fresh basil and a few grinds 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 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

Smoked Country Style Boneless Pork Ribs (Low FODMAP)

15 Minutes prep • 7 hours cook • Low FODMAP • Gluten-free • Lactose-free • Serves 4 - 6 • Ok to make ahead: Steps 1-6

Country-style ribs can be the most tender and delicious cut of meat if you give them plenty of time to cook. And, because they’re boneless, they’re much easier (and less messy) to eat than traditional ribs. This recipe consists of two parts: The first is the slow cook on the Traeger pellet grill to bring the meat up to temperature and add the smoky flavor, and the second part is the braise to ensure the meat is tender and delicious. It’s worth the time to cook these ribs right! They do reheat beautifully in the oven so consider making these a day ahead and reheat to serve if you don’t have time to cook them on the day you plan to serve them. They pair wonderfully with my Buttery Mashed Yukon Gold Potatoes or Mushroom Pilaf (for a super low-carb option).

Ingredients

One package of country-style pork ribs (about 3 pounds)

2 - 3 tablespoons mustard (I used Dijon)

3 - 4 tablespoons of your favorite BBQ rub (I used Smoke N Sanity Triple S All Purpose Seasoning, use code IBSGC15 for 15% discount)

One cup of beef or chicken broth (I used Whole Foods Organic 365 chicken broth)

1 tablespoon apple cider vinegar

½ - 1 whole yellow onion, sliced (optional if tolerated)

1/2 cup of your favorite low FODMAP bbq sauce (I used: Smoke N Sanity Sweet and Sassy BBQ sauce, use code IBSGC15 for 15% discount)

Directions

(1) Prepare: Preheat your Traeger (or other pellet grill) to 250 degrees F. Remove the country-style pork ribs from the package and pat dry. Rub each of the ribs with mustard. Liberally sprinkle the bbq rub on all sides of each rib section

(2) Smoke the ribs: Place ribs directly on the preheated grill, fat side up if evident, and cook until the internal temp reaches 155 degrees. This takes 3- 4 hours. When the internal temperature is reached, remove the ribs to the braising pan and follow the braising directions (below). 

Braising Directions

(3) Prepare the braise: Add the beef or chicken broth and the apple cider vinegar to the bottom of the braising pan. (I used an aluminum foil pan for easy cleanup. Use a pan small enough to be sure the braising liquid surrounds but doesn’t cover the meat completely. It’s ok for the ribs to be touching each other while braising). If you can tolerate a bit of onion, slice up ½ to 1 whole yellow onion and put the onion slices in the pan with the braising liquid (if you can’t tolerate any onion, leave it out, the ribs will still be delicious!)

(4) Braise the ribs: After the ribs reach 155 degrees F, remove them and place them in the braising pan. Pour the BBQ sauce over the ribs and cover the braising pan tightly with foil and place it back on the grill. Cook at 250 degrees for another 2 – 3 hours or until the internal temperature reaches 170 degrees F and the meat is tender and easily pulls apart with a fork.

(5) Finish: Remove from the smoker and allow the meat to rest for 10 - 15 minutes before serving.

(6) Plate and serve: To serve, spoon the pan juices over the ribs and serve the ribs over my Buttery Mashed Yukon Gold Potatoes or Mushroom Pilaf (for a super low-carb option). Add a salad or a cooked veggie side and you’ve got a perfect meal!

(7) Storage: Store leftovers (with the braising juices!) in an airtight container in the refrigerator. Reheat in a 300-degree oven for about 20 – 30 minutes. These reheat beautifully so consider making these a day ahead and reheat to serve.

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™ BBQ recipes

Perfect Smoked Brisket (Low FODMAP)

20 Minutes prep • 3-5 hours cook/rest • Low FODMAP • Gluten-free • Lactose-free • Serves 6 • Ok to make ahead: Step 1

I have wanted to make a brisket for quite some time, but every recipe I looked at seemed overwhelmingly complicated. So, when a friend walked me through how he cooked it, I finally understood the process, and then it was just a matter of ingredients. As long as you have a smoker such as a Traeger (that’s what I use) or another backyard smoker, this simple recipe delivers a tender, juicy, and oh-so-flavorful result. The secret is in the seasoning, the timing, and the temperature. I cooked a 3-pound brisket in 3 1/2 hours and let it rest for another hour (but could have let it rest for 2 or 3 hours if needed) and it was perfect.

Ingredients

3 - 4 pound brisket (estimate about 1/2 pound raw weight per person)

2 tablespoons olive oil

3 - 4 tablespoons Smoke N Sanity Steakhouse seasoning

1 tablespoon Smoked Paprika

1 teaspoon Kosher salt and 1 teaspoon black pepper

Directions

(1) Prepare the meat: You definitely want some fat to make the meat juicy and flavorful, but you don’t want too much. So, have the butcher trim the brisket, or trim it yourself, so the fat on the fat layer is trimmed to about 1/2 inch and all the hard fat is removed.

(2) Salt the meat: Then, if you like, you can salt the meat ahead of time. This step is optional but results in more flavorful and tender meat. Remove the meat from the package, and put it on a rimmed plate or baking dish. Trim the fat as needed. Season both sides lightly with Kosher salt (about 1 - 2 teaspoons per side). Cover the dish with plastic wrap and refrigerate until ready to use, ideally about 4 hours before cooking or overnight.

(3) Prepare: Preheat the smoker to 275 degrees F and make sure you have plenty of fuel in the bin!

(4) Season the meat: In a small bowl, combine the Smoke N Sanity Steakhouse seasoning with the smoked paprika, salt, and pepper. Rub the meat all over with the olive oil as a “binder” for the seasonings to stick to the meat. Sprinkle all sides of the meat with the seasoning blend and then pat it all over to help the seasonings stick to the meat.

(5) Cook the meat: Once the grill reaches 275 degrees F, lay the brisket, fat side up, directly on the grill. Cook for about 90 minutes until the internal temperature of the meat reaches about 160 degrees F. Take the meat off the grill and wrap it snuggly in parchment paper and heavy foil (so the paper is against the meat and the foil is on the outside). Put the wrapped meat back on the grill (in the wrapping) with the fat side up and continue to cook until the internal temperature of the meat reaches 203 - 205 degrees F (you can stick your thermometer right through the wrapping to check).

(6) Rest the meat: Once it reaches the correct temperature, remove the wrapped brisket from the grill but keep it in the wrapping. Put the whole thing into a small cooler with a large towel under it and another one over it to help retain the heat. Keep the cooler in a warm place (inside your house not out in the garage for example). Let the meat rest in the cooler for 1 - 3 hours before slicing and serving.

(7) Slice: When ready to serve, remove the meat from the wrapping and put it on a cutting board. With a nice sharp knife, slice the meat across the grain and lay it on a warmed serving plate.

(8) Plate and serve: Serve warm with my Buttery Mashed Yukon Gold Potatoes and one of my delicious salads.

(9) Leftovers: Leftovers heat up nicely in the microwave. Just don’t overheat because you don’t want the meat to cook. Just warm 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. 

Have a question you’d like to have answered? Email us 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™ BBQ recipes

6-Ingredient Teriyaki Chicken (Low FODMAP)

15 Minutes prep • 30 minutes - 4 Hours marinate • 20 minutes Cook • Low FODMAP • Gluten-free • Lactose-free • Serves 4 • Ok to make ahead: Steps 1-2

Perfect tender chicken breasts are a great complement to just about any salad you put on your plate. But how do you get that great teriyaki taste in a simple way without a lot of FODMAPs? This recipe will deliver just that—using only six ingredients and 30 minutes of marinating time. If you have a little more time, you can marinate the chicken for up to 4 hours before cooking to get even more flavor. Watching the temperature and taking the chicken off the grill as soon as it hits 165 degrees F is the way to get the perfect chicken every time.

Ingredients

4 boneless, skinless chicken breasts (ideally all similar size)

1/4 cup gluten-free low-sodium soy sauce

2 tablespoons maple syrup

2 tablespoons rice vinegar

1 tablespoon fresh ginger, grated

2 tablespoons toasted sesame oil

Directions

(1) Make the marinade: In a small bowl, whisk together the gluten-free soy sauce, maple syrup, rice vinegar, grated ginger, and toasted sesame oil.

(2) Marinate the chicken: Place the chicken breasts in a shallow dish or a resealable plastic bag and pour the marinade over them. Make sure the chicken is evenly coated. Marinate in the refrigerator for at least 30 minutes, or up to 4 hours for more flavor.

(3a) Grill the chicken: If using a grill, preheat the grill to medium-high heat. Remove the chicken breasts from the marinade and discard the marinade. Place the chicken breasts on the preheated grill and cook for about 6-8 minutes per side, or until the chicken is cooked through. The internal temperature of the chicken should just reach 165° F.

(3b) Smoke the chicken: If using a smoker, remove the chicken breasts from the marinade and discard the marinade. Place the chicken directly on the smoker grate and cook for about 15 minutes. Flip the chicken and cook another 10 - 15 minutes or until the internal temperature just reaches 165° F.

(4) Finish: Remove the chicken from the grill and let it rest for a few minutes before slicing and serving.

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

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

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

New Year's Eve Dinner Herbed Pork Loin (Low FODMAP)

15 Minutes prep • 4-8 Hours marinate • 2 Hours cook • Low FODMAP • Serves 6 - 8 • Ok to make ahead: Steps 1-3

So easy to make and so delicious, this pork tenderloin is perfect for the family or for a party! How about New Year's Eve dinner? The herbs and seasonings in the marinade give the meat an amazing flavor, while the slow cook and long rest time keep it tender and juicy. It made a perfect Christmas eve dinner with my  Rosemary Mushroom Cream Sauce, my holiday  Rosemary Potatoes au Gratin, and my  Holiday Salad.

Ingredients

3 - 4 pounds pork loin

2 tablespoons fresh rosemary, chopped

1 tablespoon fresh thyme, chopped

1 tablespoon gluten-free soy sauce

2 teaspoons Kosher salt

1 1/2 teaspoons black pepper

Pinch red pepper flakes

1/4 cup garlic-infused olive oil

Directions

(1) Select the meat: Considering how close their names are, It’s easy to get confused between a pork loin and a pork tenderloin. Keep in mind, a pork loin, is wide and flat and can be bone-in or boneless. By contrast, a pork tenderloin will be narrow and long without any bones. This recipe is written for pork loin, but could be adapted for pork tenderloin (by reducing the cook time).

(2) Make the marinade: Pork doesn’t have a lot of flavor on its own so it benefits from a marinade before cooking. This marinade is the game changer here. The flavors blend well together and bring out an even more delicious flavor with the pork. Combine the thyme, rosemary, soy sauce, salt, pepper, and red pepper flakes in a mini food processor or blender. Drizzle the olive oil in, while blending, until it is completely combined. You may also combine all ingredients in a jar and shake well to combine.

(3) Marinate the meat: Pour the marinade over the meat in the rimmed baking dish and turn the pork loin several times to coat all sides. Marinate 4 hours or overnight if possible. Turn the meat periodically while marinating.

Make-ahead note: At this point, you may leave the meat in the refrigerator overnight. Just turn the meat a few times to ensure the marinade is reaching all the meat equally.

(4) Cook the meat: Preheat the smoker or oven to 275 degrees F. If using a smoker, but the marinated meat directly on the grill grates, fat side up. If cooking in the oven, use a roasting pan. Cook until the internal temperature of the thickest part of the meat reaches 145 and no more. It should take about 2 hours. Remove from the oven and place in a cooler to rest and keep warm until you’re ready to serve. Rest the meat for at least 15 minutes or up to an hour. Keep warm while resting for longer periods by putting it in a dish, covering with foil, and putting it inside a small cooler to trap the heat.)

(5) Plate and serve: Serve warm with my Rosemary Mushroom Cream Sauce, my Rosemary Potatoes au Gratin, and one of my fresh 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 us 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

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

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

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

Caprese Chicken Skewers (low FODMAP)

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

These Caprese chicken skewers are a perfect summer meal. The pesto-marinated chicken combined with vine-ripened cherry tomatoes makes a delicious and colorful combination. Serve as an appetizer in small portions, or as a main course, combined with one of my crisp green salads and some fresh sourdough bread. They are easy to make so you can serve them as a weeknight dinner or Sunday barbecue.

Ingredients

2/3 cup of my low FODMAP Lemon Basil Pesto

1/3 cup balsamic vinegar

3 tablespoons maple syrup

2 tablespoons lemon juice

2 pounds boneless skinless chicken breasts, cut into bite-size chunks

2 cups cherry tomatoes, whole

1 tablespoon extra virgin olive oil

Kosher salt and black pepper

1 cup mozzarella balls (whole or cut in half)

Fresh basil leaves, chopped, for serving

Directions

(1) Prepare the chicken: This step is optional but results in a more flavorful and tender chicken. Remove chicken from the package and put it in one layer on a rimmed plate or baking dish. Season both sides of each piece lightly with Kosher salt. Cover the dish with plastic wrap and refrigerate until ready to use, ideally about 4 hours before cooking or overnight.

(2) Make the pesto: Use my recipe for low FODMAP Lemon Basil Pesto or use store-bought if you can find a low FODMAP basil pesto.

(3) Make the marinade/sauce: In a glass jar, combine the pesto, balsamic vinegar, maple syrup, and lemon juice. Season with 1/2 teaspoon Kosher salt, and 1/4 teaspoon black pepper (or to your taste).

Make-ahead note: At this point, you may leave the chicken and the sauces in the refrigerator for a few hours until you’re ready to cook the chicken.

(4) Marinate the chicken and tomatoes: In a bowl, toss the chicken with half of the marinade/sauce. Meanwhile, in a separate bowl, toss the tomatoes with 1 tablespoon olive oil, 1/4 teaspoon salt, and a few grinds of black pepper.

(5) Prepare the skewers: Set your grill or smoker to medium-high heat and preheat for 10-15 minutes. Thread the chicken, alternating with the tomatoes, on metal or wood skewers (if using wood, soak them in water before using so they don’t burn).

(6) Cook the skewers: Grill the skewers until lightly charred and cooked through (about 5 minutes per side), turning them once halfway through cooking, about 10 to 12 minutes total.

(7) Plate and serve: To serve, toss the mozzarella balls with a couple of tablespoons of the marinade. Arrange the skewers on a serving plate and put the mozzarella balls around the skewers. Drizzle more of the remaining marinade over everything. Sprinkle lightly with Kosher salt 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

Maple Glazed Grilled Chicken (low FODMAP)

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

Tender and flavorful, sweet and savory, this grilled chicken is easy to make and comes out moist and quite delicious. Pair it with some vegetable fried rice and you’ll have a perfect one-dish meal. Or, cool, then refrigerate for a delicious cold chicken, perfect for a picnic or salad.

This is an exclusive recipe just for recipe club members.

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

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

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

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

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Perfectly Tender Grilled Chicken (low FODMAP)

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

Tender, juicy chicken breasts are not impossible. It’s all in the seasoning, timing, and temperature. Pair them up with a crisp green salad, some mashed Yukon Gold potatoes, and a bit of melted butter and you’ve got a wonderful low FODMAP meal the whole family will enjoy.

Ingredients

2 boneless skinless chicken breasts

3 tablespoons low FODMAP all purpose seasoning (I used Smoke N Sanity Triple S All Purpose Seasoning use code IBSGC10 for a 10% discount)

2 tablespoons salted butter, melted

Directions

(1) Prepare the chicken: This step is optional but results in a more flavorful and tender chicken. Remove chicken from the package and put it in one layer on a rimmed plate or baking dish. Season both sides of each piece lightly with Kosher salt. Cover the dish with plastic wrap and refrigerate until ready to use, ideally about 4 hours before cooking or overnight.

(2) Season the chicken: Sprinkle the Triple S seasoning evenly over both sides of each chicken breast.

(3) Cook the chicken: Preheat your smoker or barbecue to 350 degrees F. After about 10 minutes, when the grill is hot, place the chicken directly on the grill grates. Close the lid and cook for 10 - 15 minutes (20 minutes if the breasts are quite large). Cook only until the internal temperature of the thickest part of the chicken breast is 165 degrees F. Check every few minutes so you don’t overcook them.

(4) Prepare the sides: Meanwhile, make the mashed potatoes or rice and salad

(5) Finish: Remove chicken from the grill, cover with foil, and let rest for 5 minutes before slicing and serving.

(6) Plate and serve: Slice the chicken and serve on a bed of mashed Yukon Gold potatoes. Drizzle the chicken and potatoes with the melted butter. Serve alongside a nice green salad for a perfect meal.

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

Herbed Turkey Burgers with Lemon Aioli (low FODMAP)

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

Best turkey burgers ever! I tucked some cooked bacon in with the turkey meat to add some extra pizzazz and, combined with the flavorful herbs and a slice of extra sharp cheddar, these burgers are delicious. Serve with plenty of lemon aioli, sliced tomatoes, and a crisp salad on the side, such as my Classic Caesar salad, and you’ll have a delicious meal. Gluten-free buns are optional and really not needed at all.

Ingredients: Turkey Burgers

1 pound bacon

2 pounds ground turkey

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

1 jalapeno pepper, seeded and finely chopped

3 tablespoons garlic-infused olive oil, plus more for brushing burgers before grilling

1 tablespoon flat-leaf parsley, finely chopped

1 tablespoon fresh oregano, finely chopped

1 tablespoon fresh rosemary, finely chopped

1/2 teaspoon Kosher salt and 1/2 teaspoon black pepper (or to your preference)

8 slices extra sharp cheddar cheese

Ingredients: Lemon Aioli

1 cup mayonnaise

1 tablespoon lemon zest

2 tablespoons fresh-squeezed lemon juice

1/2 teaspoon Kosher salt

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

Directions: Lemon Aioli

(1) Make the lemon aioli: Combine all ingredients in a small mixing bowl. Whisk until smooth. Transfer the aioli to a small serving bowl and keep chilled in the refrigerator until ready to serve.

Directions: Turkey Burgers

(2) Cook the bacon: Preheat the oven to 400 degrees F. Put the bacon on a rimmed baking sheet lined with foil. Put the bacon in the hot oven and cook for 10 minutes. Turn off the oven and leave the bacon in the oven with the door closed for another 10 minutes. Remove from the oven, drain on paper towels. Chop the cooked bacon and set it aside to cool.

(3) Prepare the turkey meat: Combine ground turkey with the cooked and chopped bacon, green onions, fresh herbs, salt, and pepper. Add 2 tablespoons of garlic-infused olive oil and blend well (I use my hands to blend the meat as it ensures you really blend everything together evenly).

(4) Make the patties: Dip your fingers in olive oil to prevent the meat from sticking to your hands and form into 8 equally-sized patties. Brush the top of each patty with olive oil.

Make-ahead note: At this point, you may keep the formed patties on a plate in the refrigerator until you’re ready to cook them.

(5) Cook the burgers: Preheat your BBQ grill to medium-high (about 400 degrees F). Once the grill is preheated (about 15 minutes), put the burgers, oil side down, on the hot grill. Brush the second side of each burger quickly with olive oil, then cook for 5 - 7 minutes. Flip the burgers and cook on the other side until almost done (about 3 minutes). Then add the slice of cheese and cook another minute or two until the cheese is melted.

(6) Plate and serve: Serve with plenty of lemon aioli, sliced tomatoes, and a crisp salad on the side, such as my Classic Caesar salad. Gluten-free buns are optional and really not needed at all—especially if you make the sourdough croutons in with my Caesar salad.

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™ BBQ recipes you might enjoy

Roasted Pork Tenderloin with Alfredo Cream (low FODMAP)

1 hour 25 Minutes Prep/Marinate • 20 Minutes Cook • Gluten-free • Serves 6 • Ok to make ahead: Steps 1 - 3

This very flavorful roasted pork tenderloin is made even better with a generous drizzle of Alfredo cream. Add to that a bed of mashed potatoes and a side of roasted vegetables so you don’t miss a bit of the flavor! I love this roasted pork on the smoker, but it is a meal that can be made any time of year in the oven, on the smoker, or on the grill.

Ingredients: Pork Tenderloin

2 pork tenderloins (1 lb each)

1 lemon

2 sprigs fresh thyme, leaves only, plus more for garnish

1 sprig fresh rosemary, leaves only, plus more for garnish

2 tablespoons gluten-free low sodium soy sauce

2 teaspoons kosher salt

1/2 teaspoon freshly ground black pepper

1/4 cup garlic-infused olive oil

Ingredients: Alfredo Cream

1 tablespoon garlic-infused olive oil

2 teaspoons Italian seasoning

1/2 cup cream + more if needed

2 tablespoons butter

1/2 cup fresh grated Parmesan cheese

Salt and pepper

Directions

(1) Prepare: Using a sharp knife, trim any excess fat or silver skin from the tenderloins. This next step is optional but results in more flavorful and tender meat. Season both sides of each tenderloin with Kosher salt and lay the meat on a rimmed plate or baking dish. Cover with plastic wrap and refrigerate 4 hours, overnight, or until ready to marinate. (I like to salt meat when I bring it home from the market then re-wrap it and keep it in the refrigerator until I’m ready to do something with it.)

(2) Make the marinade: Zest and juice the lemon. Add the lemon zest and juice to a mini food processor or blender, along with the thyme leaves, rosemary leaves, soy sauce, salt, and pepper. Pulse until the herbs are finely chopped and are well blended with the oil and soy sauce.

(3) Marinate the meat: Pour the sauce over the meat and turn the meat over a few times to get it well coated. Cover the meat with plastic wrap and refrigerate for at least 1 hour or up to 8 hours. Turn the meat periodically while it marinates to ensure even coverage.

(4) Preheat the oven, grill, or smoker: When ready to cook the meat, set the oven, grill, or smoker temperature to 450°F and preheat, grill/smoker lid closed for 15 minutes.

(5) Cook the meat: Arrange the pork on a rack in a roasting pan, or directly on the grill grates in your smoker or grill. Roast for about 10 - 15 minutes, then flip and continue roasting until the internal temperature reaches 145°F, 5-10 minutes more.

(6) Make the Alfredo cream: Add the olive oil to a small frying pan. When hot, add the Italian seasoning to the oil and cook the spices in the oil for about a minute (this will “bloom” or bring out the flavor of the spices nicely). Add the cream and the butter to the pan and heat over medium-low heat until the butter melts. Add the Parmesan cheese and whisk until the cheese is melted and the sauce is thickened. Add more cream, if needed, to thin the sauce if it’s a bit too thick.

(6) Finish: Remove the pork from the oven or grill and let rest for 5 minutes before carving.

(7) Plate and serve: Serve on a bed of mashed potatoes alongside a salad or some roasted vegetables.
Eat and enjoy every bite because you can!

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

Porchetta Style Pork Chops (low FODMAP)

20 Minutes prep • 45 - 90 Minutes cook (depending on method) • Low FODMAP • Gluten-free • Serves 4

Porchetta (pronounced as porketta) means “little pig” in Italian. It refers to a slow-roasted pork belly roll, pork loin, or whole pig, that is butterflied, stuffed with herbs, rolled and tightly secured with twine, and then slow-roasted to perfection. It’s delicious but a bit complicated! This recipe brings all the amazing flavors of porchetta together in a much simpler version. You have the option of using a smoker to add even more flavor to the meat, but a conventional oven will also work just fine.

Ingredients

4 bone-in or boneless center-cut pork chops, 1 1/2 - 2 inches thick

Kosher salt (I use Diamond Crystal Kosher Salt)

2 lemons, zested and quartered

4 tablespoons fresh rosemary, chopped

Large pinch red pepper flakes

1 - 2 teaspoons fennel seeds, lightly crushed

4 tablespoons garlic-infused olive oil

2 tablespoons of butter (if using conventional oven method)

Directions

(1) Prepare the meat: Unwrap the chops and lay them out in one layer. Using a very sharp paring knife, cut a pocket between the meat and the fat-covered edge of each chop. Season both sides of each chop, including inside the pocket, generously with Kosher salt (use about 2 teaspoons of salt per 1 1/2” - 2” thick chop). Re-wrap and refrigerate overnight or at least 4 hours before cooking.

Make-ahead note: These pork chops are amazing and the texture and flavor benefit greatly from early salting. So, salt your pork chops and let them sit in the refrigerator overnight or for at least 4 hours before you cook them for the best flavor.

(2) Prepare: Preheat the oven to 350 degrees F or set your smoker grill on the “smoke” setting and let it warm up for about 10 minutes. Grate the rind from the lemons and put it in a small bowl. Cut lemons lengthwise in quarters for serving. 

(3) Boost the garlic-infused olive oil: In a small saucepan, combine the garlic-infused olive oil with the whole garlic cloves. Heat just to a simmer and let simmer for 2 - 3 minutes. Turn the heat off, remove the garlic cloves, and let cool.

(4) Make the rub: Add 2 tablespoons of the garlic-infused olive oil to the bowl with the lemon zest and stir in the rosemary, red pepper flakes, and fennel seeds. Divide the mixture between the 4 pork chops, stuffing some inside the pockets you created, and rubbing the rest on the outside of the meat.

Smoker Method

(5) Cook the pork chops - using a smoker (for the best flavor): Put the chops on the smoker grill with the grill still set on Smoke and smoke for 60 - 90 minutes. Turn the grill temperature up to 225 degrees F. Let the chops cook for 10 - 15 minutes, or until the internal temperature measures 135 - 140 degrees F on an instant-read or meat thermometer. Remove from the grill, transfer pork chops to a plate, tent with foil, and let rest for 10 minutes before serving.

(6) Finish: Transfer pork chops to a plate, tent with foil, and let rest for 10 minutes before serving.

Conventional Oven Method

(5) Cook the pork chops - using a conventional oven: Heat a large ovenproof skillet over high heat and add 1 tablespoon the garlic-infused olive oil you have prepared. Sear the pork chops on one side for 5 minutes, or until golden brown. Add 1 tablespoon of butter to promote browning, then gently turn over each chop, add another tablespoon of butter, and cook for another 3 - 5 minutes. Transfer the skillet to the preheated oven. Cook until the meat is just done, about 10 to 15 minutes (until the internal temperature reaches 135 - 140 degrees F on an instant-read or meat thermometer).

(6) Finish: Transfer pork chops to a plate, tent with foil, and let rest for 10 minutes before serving.

(7) Plate and Serve: Serve with rice or mashed potatoes, lemon wedges, and my Rosemary Mushroom Cream Sauce.

Eat and enjoy every bite because you can!

*This post may contain 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

Best BBQ Sauce (low FODMAP)

5 Minutes prep • 2 Hours simmer • Low FODMAP • Gluten-free • Lactose-free • Makes 2 cups • Ok to make-ahead: Steps 1 - 3

I published this recipe over a year ago, but I’ve made a few tweaks and now it’s even better. So naturally I had to share this new version with you! This is a low FODMAP BBQ sauce you can enjoy without consequences. But watch out, it’s so good, you’re going to want to put it on everything. It’s a great substitute for ketchup and it’s simple to make and keeps in the refrigerator for up to two weeks. Make some today!

Ingredients

28 oz Pomi tomato sauce

4 oz tomato paste

1/2 cup red wine vinegar

1/2 - 3/4 cup white sugar (depending on taste)

2 Tbsp garlic-infused olive oil

2 Tbsp gluten-free Worcestershire sauce

OR 1/2 teaspoon (or more to your taste) liquid smoke in place of the Worcestershire sauce for a vegan version

2 tsp Paprika or smoked Paprika

1/2 tsp Smoke N Sanity Essence of Garlic salt

1/2 tsp Smoke N Sanity Essence of Onion salt

1/2 tsp ancho chili powder (or any other chili powder you have)

1/8 tsp cayenne pepper

Directions

(1) Mix it up: Combine all ingredients in a saucepan. Taste and adjust salt or sugar to your liking.

(2) Cook: Bring just to a low boil over medium heat stirring frequently and being careful not to burn. Reduce to a simmer and cook for 1-2 hours.

(3) Finish: Remove from heat and use immediately or keep in an airtight container in the refrigerator for up to two weeks.

Eat and enjoy every bite because you can!

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