Vegan Miso Veggie Bowl (Low FODMAP)

15 Minutes prep • 55 Minutes cook (if using brown rice) • Low FODMAP • Gluten-free • Lactose-free • Vegan • Serves 4 • Ok to make ahead: Steps 1-3

I dare you to try not to love this delicious combination of vegetables, rice, and amazing miso sauce. Even if you’re a devout hater of all things vegan—this one is going to win you over. The combination of crunchy, creamy, and dreamy is simply impossible not to love. So, whip this up for your next dinner with family or friends. You can make the rice ahead of time and keep it warm to save most of the cooking time. Want to make a low-carb version? Skip the rice and add more plants!

Ingredients: Veggie Bowl

1 cup short-grain brown rice, cooked per package instructions

1 cup edamame, cooked per package instructions

1 tablespoon toasted sesame oil

1 tablespoon extra-virgin olive oil

1 pound oyster mushrooms, chopped

1/2 teaspoon each Kosher salt and black pepper, or to taste

1 tablespoon butter (leave out for vegan version)

1 cup red cabbage, sliced thinly

1/2 cup carrots, cut into matchsticks or shredded

1 cup shredded daikon, cucumber, or jicama

1 avocado, cubed

2 cups baby spinach, long stems removed and roughly chopped

Green onion greens, toasted sesame seeds, and sprouts for serving (all optional)

Ingredients: Dressing

1/4 cup garlic-infused olive oil

3 tablespoons toasted sesame oil

3 tablespoons rice vinegar

2 tablespoons gluten-free low-sodium soy sauce

1-2 tablespoons maple syrup (to your taste)

2 tablespoons white miso

2 tablespoons water

2 teaspoons fresh ginger, grated

Directions

(1) Prepare: Get the brown rice cooking. Cook the edamame per package instructions. Chop or shred the veggies as indicated.

(2) Make the dressing: put all ingredients in a blender or glass jar and blend or shake well until smooth.

(3) Cook the mushrooms: In a large skillet over medium heat, add the oil. When the oil is hot, add the chopped mushrooms, salt, and pepper. Sear the mushrooms in one layer (you may have to do 2 batches if your pan is small), browning each side. At the end of the cooking time, add the butter (if using) and let it melt. Toss the mushrooms in the butter. Set the cooked mushrooms aside on a plate.

(4) Plate and serve: Divide warm rice among bowls. (Shallow wide bowls work best for this presentation.) Top with a handful of baby spinach. On top of the spinach, arrange the edamame, cabbage, carrots, daikon, avocado, and mushrooms. Top with scallions, sprouts, and toasted sesame seeds. Drizzle generously with the dressing.

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™ vegan recipes

Creamy Baked Chicken Meatballs and Pasta (Low FODMAP)

20 Minutes prep • 35 Minutes cook • Low FODMAP • Gluten-free • Serves 4 • Ok to make ahead: Steps 1-2

These chicken meatballs aren't just delicious, they're the perfect combination of tender chicken, aromatic herbs, and savory spices. Baked in one pan alongside vibrant greens and atop creamy pasta, this dish is no ordinary meal. Prepare to indulge in a satisfying one-pan/one-bowl meal that will delight you and your family and nourish your body.

Ingredients

2 pounds ground chicken, pork, or turkey

1 tablespoon Dijon mustard

1 cup leek greens, chopped

1/2 cup grated Parmesan

2 teaspoons Smoke N Sanity Essence of Garlic salt (use code IBSGC 15 for 15% discount)

2 teaspoons dried rosemary

1 teaspoon smoked paprika

1/2 - 1 teaspoon Kosher salt

1/2 teaspoon black pepper

3 tablespoons extra virgin olive oil

1 1/2 tablespoons finely chopped lemon peel

1 1/2 tablespoons fresh dill, chopped

Pinch (or more) Red pepper flakes

12 ounces dry gluten-free pasta such as Delallo Orzo or Quinoa Fusilli

2 cups water or chicken broth (I use Gourmend Low FODMAP Chicken Broth - use code IBSGC15 for 15% discount)

1/4 cup Miren (rice wine) or dry white wine

1/2 cup heavy cream or canned full-fat coconut milk

3 cups kale, stems removed and leaves chopped, or spinach

1 cup gruyere or cheddar, grated

Directions

(1) Prepare: Preheat the oven to 450 degrees F. Clean and chop the leek greens and kale (or remove stems from spinach and chop if using that instead).

(2) Season the meat: Combine dijon, leek greens, garlic salt, rosemary, smoked paprika, salt, pepper, and parmesan in a bowl. Once blended, add the chicken and blend well with your hands to combine the seasonings with the meat thoroughly. Roll the meat in tablespoon size balls (will make about 24 meatballs).

Make ahead note: If you aren’t going to cook them right away, put the meatballs in the refrigerator until ready to bake.

(3) Prepare to bake: Combine the olive oil, lemon peel, dill, and red pepper flakes. Spread across the bottom of a 9 x 13-inch baking dish. Lay the meatballs on top of the lemon oil mixture. Bake for about 10 minutes until just starting to get crisp.

(4) Add the pasta: Remove the meatballs from the oven. Reduce the oven temperature to 400 degrees F. Flip each meatball over. Add the dry pasta. Pour over 2 cups of water or chicken broth and the miren or wine. Stir to combine without breaking up the meatballs. Put the chopped kale or spinach on top of the meatballs.

(5) Bake: Bake for 12 - 15 minutes until most, but not all, of the liquid has cooked into the pasta. Remove from the oven and stir the pasta around to prevent it from sticking together. Add the cream, and stir again. then sprinkle the grated cheese over the top. Bake for another 10 minutes until the cheese has melted and the sauce is bubbling around the meatballs.

(6) Plate and serve: Serve topped with fresh dill, basil, and red pepper flakes (optional).

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

Butter Chicken Meatballs and Veggies (Low FODMAP)

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

The sauce is the main event here. So easy to make and so delicious you could put it on anything! The Indian seasoning is not only incredibly flavorful, but it’s also a great boost for your gut biome. Quick and easy to make, this is a perfect weeknight meal. And, if you’re watching your carbs, you can make it very low-carb by using pork panko and serving over spaghetti squash, zoodles, or other low-carb base instead of rice. Pour that sauce over the top and it will bring it all together perfectly.

Ingredients

1 pound ground turkey, pork, or chicken

1 large egg

1/2 cup gluten-free panko crumbs (or pork panko for lower carb version)

2 heaping tablespoons fresh ginger, grated and divided

4 teaspoons gluten-free soy sauce, divided

1/2 teaspoon each, Kosher salt and black pepper

2 tablespoons garlic-infused olive oil

3/4 cup chopped leek greens

3/4 cup chopped green onion greens

1 tablespoon garam masala OR 2 teaspoons cumin and 1/4 teaspoon allspice

2 teaspoons curry powder

1/2 teaspoon turmeric

1/4-1/2 teaspoon cayenne pepper (more or less to taste)

4 ounces tomato paste

1 can (14 ounces) full-fat coconut milk (I like Thai Kitchen)

1/2 cup lactose-free plain yogurt

1 medium zucchini, chopped

1 medium summer squash, chopped

1 bunch baby bok choi (or baby spinach) chopped

3 tablespoons salted butter

1/2 cup cilantro, chopped (plus more for serving)

Steamed rice, spaghetti squash, or zoodles for serving

Red pepper flakes (optional) for serving

Directions

(1) Prepare: Preheat the oven to 450 degrees F. Line a baking sheet with parchment. Chop the leek greens and green onion greens. Grate the ginger. Chop the veggies. Measure the spices into a small bowl and stir to blend.

(2) Make the meatballs: Add the ground meat, egg, panko crumbs, 1 tablespoon of grated ginger, 2 teaspoons of soy sauce, and 1/2 teaspoon each of salt and pepper to a bowl and blend together with your hands (messy but works well). Coat your hands with a bit of olive oil, and roll the meat into tablespoon-sized (or smaller) balls (1 pound of meat will make about 15-20 meatballs), placing them on the prepared baking sheet.

(3) Bake the meatballs: Transfer the pan to the oven and bake for 15 minutes or until the meatballs are browned on the bottom and cooked through (feel free to turn them while cooking if you want them more evenly browned).

(3) Make the sauce: Heat the garlic-infused olive oil in a large skillet over medium heat. Add the leek and green onion greens and cook 3 - 5 minutes or until the leeks are soft but not browned. Add the remaining 1 tablespoon of grated ginger and cook another 3 minutes. Sprinkle on your spice blend (the garam masala (or cumin and allspice), curry powder, turmeric, and cayenne) and cook for about 1 minute.

(4) Finish: Add the tomato paste, coconut milk, 1/2 cup water, and the remaining 2 teaspoons of soy sauce. Stir to combine, bring the sauce to a boil, and cook for 5 minutes, scraping down the sides of the pan periodically, until the sauce thickens slightly. Stir in the yogurt and butter. Add the chopped zucchini, summer squash, and bok choi or spinach. Stir to combine, then add the meatballs. Spoon the sauce over the meatballs and cook, stirring occasionally, until the sauce thickens slightly, about 5 minutes. Remove from the heat and stir in the cilantro (if using).

(5) Plate and serve: Serve the meatballs and sauce over bowls of steamed rice, my Fancy Oven Rice, spaghetti squash, or zoodles. Sprinkle each bowl with cilantro and red pepper flakes.

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

Broccoli Pasta with Crisp Prosciutto and Chicken (Low FODMAP)

20 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-free • Serves 4 • Ok to make ahead: Steps 1-2

This self-saucing pasta is very creamy and delicious and makes the perfect bed for crispy fried prosciutto and parmesan-crusted chicken. It might sound complicated but it’s really quite easy to make. The prosciutto crisps right up in the frying pan, and then the chicken gets cooked in the same pan, picking up some of the excellent flavor from the prosciutto. This is a perfect one-bowl meal that has a little something for everyone in it: pasta, crunchy chicken, crispy prosciutto, broccoli, and that delicious creamy sauce.

Ingredients

2 boneless, skinless chicken breasts sliced horizontally into 6 pieces

1 cup gluten-free panko or pork panko for low carb version

2 cups grated parmesan

1/2 teaspoon Smoke N Sanity Essence of Onion Salt (Use code IBSGC15 for 15% discount)

1/2 teaspoon Smoke N Sanity Essence of Garlic Salt (Use code IBSGC15 for 15% discount)

4 ounces thinly sliced prosciutto

3 tablespoons garlic-infused extra virgin olive oil

2 tablespoons salted butter

1/2 teaspoon Kosher salt

1/2 teaspoon Black pepper

12 ounces short-cut gluten-free pasta (I used Delallo Gluten-Free Penne Rigate )

2 cups broccoli tops only, chopped

1 1/2 cups fresh basil, chopped

3/4 cup heavy cream or canned coconut milk

2 ounces lactose-free cream cheese, at room temperature

Directions

(1) Prepare: Combine the panko, 3/4 cup parmesan, and the onion and garlic salt in a shallow bowl. Stir with a fork to blend well. Dredge the chicken pieces on both sides through the crumb mixture, pressing to make the panko stick. Set the chicken aside on a plate.

(2) Cook the prosciutto: Heat 1 tablespoon of olive oil in a large skillet set over medium-high heat. Add the prosciutto pieces and cook them until they’re crispy, turning after about 2 minutes, and cooking until crisp all over. Remove from the skillet and set aside on a plate. Once cooled, break into smaller pieces if the pieces are quite large.

(3) Cook the chicken: In the same skillet, add 1 tablespoon of olive oil and the chicken. Sear on both sides until golden and cooked through, 3-4 minutes per side. Remove from the heat when the chicken is just cooked through.

(4) Make the pasta: In a large pot set over medium heat, melt the butter. Pour in 4 cups of water and bring to a boil over high heat. Add 1 teaspoon salt, the pasta, and the broccoli. Cook, stirring occasionally, for 8-10 minutes (depending on the pasta you use). Do not drain the water. Stir in the cream, and cream cheese and cook until the cream cheese has melted and the pasta is al dente, about 4-5 minutes more.

(5) Finish: Add the parmesan and stir until melted and creamy. Remove from the heat. Stir in 1 cup of the basil and season with salt and pepper.

(6) Plate and serve:  Divide the pasta between plates and top with chicken, prosciutto, and the remaining chopped 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. 

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

Better Than Takeout Sesame Chicken (Low FODMAP)

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

Give Chinese takeout a run for its money with this super simple sesame chicken recipe you can have ready in 30 minutes. The thick sauce is tangy and slightly sweet, without being overwhelming. The peanuts are a nice crunchy complement. Every bite of the chicken is tender and flavorful. You cook it all in one pan and eat it all in one bowl so serving and clean up are easy. All this makes for a perfect weeknight or any night dinner.

Ingredients

1 1/2 tablespoons toasted sesame oil

1 bunch green onions (green part only), chopped, plus more for serving

1 1/2 pounds boneless skinless chicken breasts or thighs, cut into bite-size pieces

5 tablespoons gluten-free soy sauce

1/4 cup low FODMAP ketchup (I used Smoke N Sanity Ketchup)

1/2 teaspoon Smoke N Sanity Essence of Onion Salt

1 tablespoon toasted sesame oil

1/4 teaspoon red pepper flakes (and here’s a nifty red pepper flake grinder!)

Sesame seeds for serving

1/2 cup peanuts, chopped, optional 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 (about 1/8 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 rice or mushroom pilaf: This chicken is delicious on its own alongside a green salad. If you prefer to serve it on a bed of rice or veggies, make those now. I recommend my Best Coconut Rice or my Mushroom Pilaf.

(3) Make the sauce: In a small mixing bowl, combine the soy sauce, ketchup, Smoke N Sanity Essence of Onion salt, toasted sesame oil, and red pepper flakes. Stir to combine and set aside.

(4) Marinate the chicken: Chop the chicken into bite-size pieces. Add to the bowl with the sauce, stir, and let sit for about 30 minutes.

(5) Cook: Heat a large non-stick skillet over medium-high heat. Add the toasted sesame oil and heat until the oil shimmers. Add the chopped green onion greens to the oil and cook for about a minute. Add the chicken and toss with the green onion greens then spread out in one layer in the pan. Cook for about 3 minutes then stir the chicken around in the pan so that most of the pieces turn over and are coated with the sauce. Cook for another 3 - 5 minutes.

(6) Finish: Turn the heat down to medium-low and let simmer for about 5 minutes until the sauce is thickened and the chicken is cooked through (if using thigh meat, it will take a bit longer to cook.)

(7) Plate and serve: Serve as is alongside one of my green salads, or over my Best Coconut Rice or my Mushroom Pilaf topped with green onion greens, sesame seeds, and/or peanuts for garnish. For the best flavor, heat any leftovers on the stove, not in the microwave.

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™ main course recipes

Ginger Sesame Chicken and Sweet Peppers (low FODMAP)

15 Minutes prep • 4 Hours Marinate • 10 Minutes cook • Low FODMAP • Gluten-free • Serves 4 • Ok to make ahead: Step 1

Simple to make for two or for a crowd, this chicken and sweet peppers is an easy and delicious weeknight staple. Peanut butter is the “secret” ingredient in the marinade that makes this chicken extra special. You can set the chicken to marinate in the morning and save even more time when you’re ready to cook dinner. Served with steamed rice, my Perfect Coconut Rice, or on its own for the low starch version, it’s a one-pan/one-bowl dinner, and leftovers make a terrific lunch the next day. Toss in some water chestnuts or other quick-cooking veggies you have on hand for even more variety if you like.

Ingredients: Chicken

1 ½ pounds chicken breasts, thin cut, or sliced horizontally

1 bell pepper, seeded and sliced (use two or three different colors for variety)

3 tablespoons garlic-infused olive oil, divided

Ingredients: Marinade

1/4 cup soy sauce (gluten-free)

2 tablespoons garlic-infused olive oil

2 tablespoons toasted sesame oil

3 inch piece of fresh ginger peeled and grated

Pinch red pepper flakes (optional)

1/4 cup natural creamy peanut butter

3 scallions (green part only) – thinly sliced (plus more for serving)

2 tablespoons sesame seeds, toasted (optional for serving)

Directions

(1) Prepare: Combine all marinade ingredients in a medium bowl and whisk to combine. Slice chicken horizontally unless it’s already thin cut, and add to the bowl with the marinade. Stir to coat. Cover and refrigerate for about 4 hours (more or less is ok). Make steamed brown or white rice per package instructions or, make my Perfect Coconut Rice, if you are planning to serve the chicken over rice.

(2) Cook the chicken: Place a large frying pan over medium-high heat. Add 1-2 tablespoons of garlic-infused olive oil to the pan and heat for a minute until the oil is quite hot. Add as much chicken as you can in one layer and flatten out the slices as much as possible so it cooks quickly. Use a pair of tongs to flip each chicken breast over to cook on the reverse side. It should only take about 2-3 minutes to cook the chicken through. When it’s cooked through remove from the pan and set aside. Continue in one or two more small batches to cook all the chicken in the same way. Remove, and set aside on a plate.

(3) Cook the vegetables: When the chicken is cooked, add another tablespoon of garlic-infused olive oil to the pan and heat. When hot, add the scallion greens, and sliced bell peppers to the pan (and other quick-cooking veggies such as water chestnuts, sliced zucchini, sliced summer squash, finely-chopped oyster mushrooms, etc). Cook for about 3 minutes until the peppers are hot but still brightly colored.

(4) Finish: Meanwhile, slice the cooked chicken into strips or bite-size pieces. Add the chicken back into the pan with the vegetables and stir to combine, and reheat the chicken if it has cooled.

(5) Plate and Serve: Serve in bowls with steamed rice (optional) and with toasted sesame seeds and a few more green onion greens sprinkled on top.

Eat and enjoy every bite because you can!

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

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

Mushroom Veggie Bowl (Low FODMAP)

15 Minutes prep • 50 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Serves 4 • Ok to make ahead: Steps 1-4

So many fabulous veggies on a base of brown rice with the most delicious sauce to bring it all together. Who wouldn’t think this was a perfect meal? The sauteed oyster mushrooms add a ton of flavor and nutritional value. Serve it as shown, or mix it together and serve more like a salad. Either way it will be delicious, nutritious, and low FODMAP too.

Ingredients

1 cup short-grain brown rice, uncooked

2 tablespoons toasted sesame oil

2 cups (or more) oyster mushrooms, chopped

1/2 teaspoon Kosher salt

1/4 teaspoon black pepper

2 cups shredded cabbage

1 cup matchstick or grated carrots

1 cup shredded cucumbers (peeled)

1 cup shredded Jicama (peeled)

1/2 avocado, chopped

1 cup frozen edamame

4 cups baby spinach, stemmed

Green onion greens, microgreens, and sesame seeds, for serving

Ingredients: Dressing

1/4 cup olive oil

3 tablespoons toasted sesame oil

3 tablespoons seasoned rice vinegar

2-3 tablespoons maple syrup (according to your taste)

2 tablespoons miso

2 tablespoons gluten-free, low-sodium soy sauce

2 teaspoons fresh ginger, peeled and grated

1 teaspoon Smoke N Sanity Essence of Garlic Salt

Pinch cayenne pepper

Directions

(1) Prepare: Put the rice on to cook per package instructions. Chop the mushrooms.

(2) Cook the mushrooms: In a large skillet over medium heat, heat the oil. When hot, add the mushrooms. Toss in the hot oil and cook, stirring them around frequency, until starting to brown—which should take about 10 minutes.

(3) Prepare vegetables: While the mushrooms are browning, prep the remaining veggies. Cook/heat the edamame in hot water per package instructions.

(4) Make the dressing: place everything in a glass jar or blender and shake or blend until smooth.

(5) Plate and serve: Put a scope of warm rice in each bowl. Top with a handful of baby spinach. Divide the rest of the vegetables and arrange them over the top of the spinach layer. Top with scallions, microgreens, and sesame seeds. Drizzle the whole thing with dressing. Add a grind or two of black pepper if you like.

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™ vegetarian recipes

Spiced Creamy Mushroom and Leek Soup (Low FODMAP)

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

This is not your mom’s creamy mushroom soup! This one is loaded with delicious leeks and mushrooms in a broth that is subtly spiced with paprika and lemon. It’s made wonderfully hearty with brown rice, butter, and cream. I love a good bowl of soup this time of year and this creamy soup is a new favorite. Oyster mushrooms are not only low FODMAP, but they are perfect for this soup because they are so rich in flavor and nutrition. Give this soup a try and see if it’s your new favorite too!

Ingredients

4 tablespoons salted butter

1 1/2 cups leek greens, chopped

1 pound oyster mushrooms, chopped. (~3 to 4 cups chopped)

1/3 cup dry white wine (or use more chicken broth if you prefer)

2 1/2 cups low FODMAP chicken broth

1 teaspoon dried dill weed

1 tablespoon hot (or Hungarian) paprika

Pinch of smoked paprika (optional)

1 tablespoon gluten-free soy sauce

1 Parmesan rind (optional but adds flavor)

1 cup lactose-free whole milk or lactose-free half and half (use full-fat coconut milk for lower carb version)

1 teaspoon kosher salt

Fresh ground black pepper to taste

1 tablespoon lemon juice

1 1/2 cups cooked brown rice or white rice (omit of substitute additional mushrooms for lower-carb version)

1/2 cup cream or full-fat coconut milk

Directions

(1) Prepare: Get the rice cooking per package instructions, using chicken broth instead of water if you have it. Chop the leek greens and mushrooms.

(2) Cook the vegetables: Melt the butter in a large soup pot or Dutch Oven over medium heat. Sauté the leek greens in the butter for 2 minutes. Add mushrooms to the pot and sauté on medium-high for 6-8 more minutes until mushrooms start to caramelize a bit.

(3) Add the broth: Add the white wine (if using) and scrape down the sides of the pot. Add the chicken broth. Stir to combine. Stir in dill, both paprikas, soy sauce, and Parmesan rind if using. Reduce heat to low, cover, and simmer for 15 minutes.

(4) Add the milk/cream: After the soup has cooked for 15 minutes, add the milk or half and half, and stir into the soup to blend well. Cover and simmer for another 15 minutes without boiling, stirring occasionally.

(5) Season the soup: Stir in the salt, black pepper, lemon juice, cream or coconut milk, and cooked brown rice. Mix together and allow the soup to heat through over low heat, about 2 to 3 minutes. Do not allow the soup to boil.

(6) Plate and serve: Serve soup hot with a drizzle of coconut milk or cream and some sourdough bread and butter on the side.

Eat and enjoy every bite because you can!

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

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™ soup recipes

Creamy Curried Carrot Soup (Low FODMAP)

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

Carrots are considered a “no FODMAP” food—which means you can eat them freely even when on a low FODMAP diet. So, why not make a delicious soup out of them? This carrot soup is creamy with just enough spice to be interesting. I topped it off with my roasted and salted pumpkin seeds which made for a wonderful flavor, color, and crunch combination. This soup is easy to make and it’s a great way to get a few more plants in your diet to keep your gut biome in tip-top shape (the plants in this recipe come in at an even dozen.)

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™ soup recipes

Winter Chicken Soup (Low FODMAP)

20 Minutes prep • 55 Minutes cook • Low FODMAP • Serves 6 • Ok to make ahead: Steps 1-4

Hearty and delicious with lots of wonderful flavors that are perfect for a winter lunch or dinner. This recipe came together when I wanted soup and I had no time to go to the store so I made it with what was in the refrigerator and the pantry. It was so good I had to write it down! It’s one of those meals that has it all in one bowl so no need to make side dishes. And, you make it all in one pot so clean up is easy too. Leftovers turn into a completely different (and wonderful) dish as the rice absorbs the liquid and it becomes more like a stew than a soup. You can always add more broth to make it soup again, or toss it in a baking dish, sprinkle with some grated cheese, and bake for 30 minutes at 325 degrees F and turn it into a completely new meal!

Ingredients

4 tablespoons salted butter

2 leeks (green part only), chopped

2 cups oyster mushrooms, chopped

2 stalks celery, preferably with some leaves, chopped

2-3 carrots, chopped

1 heaping tablespoon poultry seasoning*

1 teaspoon Kosher salt and 1/2 teaspoon black pepper

6 cups 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 pound boneless, skinless chicken breasts or thighs, whole

1 cup wild rice blend

1 Parmesan rind (optional but adds flavor)

1/2 teaspoon red pepper flakes, or 2-3 grinds if you have this awesome red pepper flake grinder

1/2 cup parmesan cheese, grated, 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 (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) Chop the vegetables: Chop the mushrooms, carrots, leek greens, and celery.

(3) Cook the vegetables: Melt 2 tablespoons of butter in a large soup pot or Dutch oven over medium-high heat. Add the leek greens, mushrooms, carrots, celery, poultry seasoning, and salt and pepper. Cook until softened, 2-3 minutes. Add the remaining 2 tablespoons of butter and stir into the vegetables.

(4) Add the chicken: Add the chicken broth, chicken, rice, and Parmesan rind (if using) and a large pinch each of salt and pepper. Bring to a boil, then reduce the heat to a simmer, cover the pot and cook for 45 minutes until the rice is fully cooked. Remove the chicken and shred it with two forks, then return it to the pot.

Make-ahead note: At this point, you may turn the heat off and leave the soup covered for up to one hour. Reheat when ready to serve. Refrigerate if it will be longer than about an hour.

(5) Finish: Remove the parmesan rind and bay leaf (if used). Grate the parmesan.

(6) Plate and serve: Serve in bowls with a generous sprinkle of fresh grated Parmesan cheese and some crusty sourdough bread on the side.

Eat and enjoy every bite because you can!

*Don’t have poultry seasoning? Make your own by combining 1 tablespoon dried parsley, 2 teaspoons each dried thyme and sage, 1/2 teaspoon dried rosemary. Voila! Poultry seasoning. (The most important flavors are the thyme and sage so if you don’t have parsley, don’t worry about it.)

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™ soup recipes

Umami Chicken and Butternut Squash Ramen (Low FODMAP)

20 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Serves 6 • Ok to make ahead: Steps 1-4

There’s plenty of umami in this soup with miso and soy sauce, and plenty of comfort with the ramen noodles and the butternut squash. Add to that the creamy coconut milk and you’ve got a trifecta of delicious flavors all wrapped into one great pot of soup. Except for roasting the squash, it’s all cooked up in one pot so it’s easy to make and easy to clean up. Perfect for a winter’s evening when you want a warm and comforting meal.

Ingredients

3/4 pound boneless skinless chicken breast, cut into 2 or 3 equal pieces if it’s quite large

4 cups 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)

1/3 cup gluten-free sodium soy sauce

1/4 cup red miso paste

1 cup oyster mushrooms, chopped

1 tablespoon fresh ginger, grated

1 tablespoon Chinese 5 spice

1 teaspoon black pepper

2 teaspoons maple syrup (omit for lower carb version)

14-ounce can coconut milk

4 squares gluten-free ramen noodles, (I used Lotus Foods Millet and Brown Rice Ramen noodles) - substitute cooked spaghetti squash for lower carb version

3 cups baby spinach, washed and stemmed

Ingredients: Roasted Butternut Squash

2 cups butternut squash cut into bite-size cubes

2 tablespoons extra virgin olive oil

1 tablespoon spicy curry powder

Kosher salt and black pepper

1 soft boiled egg per person, for serving

Grated carrots, chopped green onions (green part only), and cilantro, for serving. (Omit carrots for lower carb version)

Directions

(1) Prepare: Preheat the oven to 425 degrees F. Peel and cube the butternut squash. Wash and stem the spinach. Cut the chicken breast into 2 or 3 equal-size pieces if it’s very large.

(2) Roast the squash: On a rimmed baking sheet, toss together the squash, olive oil, curry powder, salt, and pepper. Bake for 15 minutes, or until the squash is easily pierced with a fork.

(3) Cook the chicken: In a large soup pot or Dutch oven, combine the chicken, chicken broth, 1 cup water, soy sauce, red miso paste, chopped mushrooms, ginger, Chinese 5 spice, pepper, and maple syrup, stir well. Set over medium heat and bring to a simmer, reduce the heat to medium-low and simmer 10-15 minutes or until the chicken is cooked through and shreds easily.

(4) Finish: Once the chicken is cooked, remove it to a cutting board and use two forks to pull the chicken into shreds and then return it to the soup pot. Bring the soup to a boil over medium-high heat. Stir in the coconut milk, spinach, and roasted squash.

Make-ahead note: If you aren’t going to serve the soup right away, you can let it cool and the reheat and add the ramen noodles before you plan to serve it.

(5) Add the Ramen noodles: Put the ramen noodles in the broth and push down until the noodles are submerged. Cook for 3-5 minutes, until the noodles are soft.

(6) Plate and serve: Ladle the soup into bowls and top with grated carrots, chopped green onions (green part only), and cilantro.

(7) Storage: If you have leftovers, remove the noodles and store them separately so they don’t absorb the liquid and become mushy. Simply add the noodles back in when you’re ready to reheat.

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™ soup recipes

Sausage and Winter Vegetable Soup with Rosemary Bacon Croutons (low FODMAP)

10 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-free • Serves 6 • Ok to make ahead: Steps 1-4

There’s nothing like a hearty bowl of soup to warm you up on a chilly day. This soup is a wonderful combination of flavors and colors and it will warm you from the inside out. The “sausage” in the soup is my special combination of seasonings blended with ground chicken so you can enjoy it without consequences. The rosemary bacon makes a delicious topping in place of croutons. This soup is easy to make and even tastes better the second day—so make it ahead and save some time.

Ingredients

2 tablespoons garlic-infused olive oil

1 pound ground chicken

2 1/2 teaspoons sausage seasoning (1/2 teaspoon each Thyme, Rosemary, Marjoram, Basil, and fennel seed)

1 bunch green onions (green part only), chopped

3 medium carrots, chopped (omit or swap 1 cup chopped kale for lower carb version)

1 red bell pepper, chopped

1 tablespoon fresh (or 1 teaspoon dry) rosemary, chopped

1 tablespoon fresh (or 1 teaspoon dry) thyme, chopped

1 teaspoon dry oregano

1/2 teaspoon crushed red pepper flakes

1 teaspoon Kosher salt

1/2 teaspoon black pepper

3 tablespoons tomato paste

28 ounces crushed tomatoes

4 cups 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 dry white wine such, as Chardonnay, Pinot Grigio, or Sauvignon Blanc

1 Parmesan rind (optional but a great flavor enhancer)

3/4 cup dry gluten-free orzo pasta (you may use another pasta, or cooked white or brown rice) - omit for lower carb version

Chopped kale or fresh thyme leaves, for serving

1/2 cup parmesan cheese, shaved, for serving

Ingredients: Rosemary Bacon

4 slices thick cut bacon, chopped

1 tablespoon fresh rosemary, finely chopped

Directions

(1) Prepare: Chop the green onions, carrots, rosemary, and kale.

(2) Cook the “sausage” and vegetables: Heat the olive oil in a Dutch Oven or large skillet over medium heat. When the oil shimmers, add the ground chicken and break up and cook until just cooked through (about 5 minutes). Add the sausage seasoning, green onions, bell pepper, and carrots and cook for a couple of minutes, stirring frequently. Stir in the rosemary, thyme, oregano, red pepper flakes, and salt and pepper. Cook for another 2-3 minutes.

(3) Make the soup: Add the crushed tomatoes, tomato paste, chicken broth, bring to a boil, add the white wine, and then turn down to a simmer. Simmer, uncovered, 15 minutes. Add the chopped kale and the orzo and cook another 15 minutes until the orzo is al dente, stirring often.

(4) Make the rosemary bacon: While the soup is cooking, cook the bacon in a skillet over medium heat until crisp, about 5 minutes. During the last minute of cooking, add the rosemary to the cooking bacon and cook for one minute. Remove the bacon. If there's excess bacon grease, drain off all but about 1 tablespoon.

Make-ahead note: At this point, you may let the soup and the bacon cool, then cover and keep in the fridge for up to 2 days. To reheat, remove from the fridge and cook over medium heat, stirring frequently. Add more chicken broth if it’s a bit thick.

(5) Plate and serve: Serve hot with fresh thyme or chopped kale, shaved parmesan, and rosemary bacon sprinkled on top. Serve some whole grain sourdough alongside for an excellent dipping combination.

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™ soup recipes

One Pan Chicken Arroz Caldo (Low FODMAP)

20 Minutes prep • 45 Minutes cook • Low FODMAP • Gluten-free • Serves 6 • Ok to make ahead: Step 1

A Filipino favorite, Arroz Caldo literally means warm rice. But it’s oh so much more! Similar to risotto, it’s creamy and delicious and it will warm you from the inside out. It’s the perfect comfort food for a rainy day but easy and delicious any day. The bright taste of the ginger pairs beautifully with the salty umami of the soy sauce. The rice and vegetables cooked in the chicken broth make the perfect creamy companion for the chicken. You can make it with whatever kind of rice you like (just keep in mind brown rice will take longer to cook than white rice so allow for a bit more time and taste for doneness as you go).

Ingredients

1 tablespoon garlic-infused olive oil, plus more for frying

1 (1-inch) piece ginger, peeled and finely chopped

1 bunch green onions (green part only), chopped, plus more for serving

1 to 1 1/2 pounds skinless, boneless chicken thighs, sliced

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

1 tablespoon gluten-free low sodium soy sauce

1 tablespoon rice vinegar

1 cup short-grain brown rice (or white rice if you prefer)

4 cups low FODMAP chicken broth

2 medium carrots, chopped

1 or 2 Parmesan rinds* (optional but really adds flavor)

2 tablespoons salted butter

Additional green onion greens, thinly sliced, 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 Diamond Crystal 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) Cook the onions and ginger: In a large pot or Dutch oven over medium heat, heat the garlic-infused olive oil. Add the ginger and green onions and cook, stirring occasionally, for about 1 minute.

(3) Brown the chicken: Add the sliced chicken, salt, and pepper, and cook, tossing to combine, for about 5 minutes, until browned. Add the soy sauce and rice vinegar and let simmer for a few minutes, then add the rice and simmer for a few minutes more, stirring often.

(4) Cook the rice: Add the broth and bring to a boil. Add the parmesan rinds and reduce the heat to medium-low and simmer, stirring frequently, for 25 to 45 minutes (shorter for white rice, longer for brown rice), until the chicken and rice are cooked through.

(5) Add vegetables: Add the chopped carrots about 10 minutes before the cook time is complete.

(6) Finish: Taste the rice as it nears total cook time to be sure the rice is tender. If it needs a bit of salt, add some now. Stir in the butter.

(7) Plate and serve: Serve the Chicken Arroz Caldo in bowls with chopped green onion greens and a grind of pepper on top and some crusty sourdough bread and butter alongside.

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. 

*When you buy fresh parmesan, the back of the cheese segment has a rind on it. Save those rinds in an airtight container in your refrigerator to use in soups and stews. Just drop them in and let them cook with the rest of the ingredients. When the cooking is done, remove and discard. They will have given up lots of excellent flavor in whatever you’re cooking.

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

Coconut Tofu Veggie Bowl (Low FODMAP)

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

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

Ingredients: Tofu

14-ounce block extra-firm tofu

1 teaspoon Kosher salt

3 tablespoons garlic-infused olive oil (divided)

1/4 cup unsweetened shredded coconut

8 ounces green beans (15 beans is low FODMAP)

1 inch piece of fresh ginger, peeled and chopped

1 bunch basil (1 cup chopped)

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

Kosher salt to taste

Ingredients: Sauce

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

1 teaspoon rice vinegar

2 teaspoons brown sugar (light or dark is fine)

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

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

Directions

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

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

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

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

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

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

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

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

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

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

Eat and enjoy every bite because you can!

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

Link note: This post contains links for you to easily purchase items listed on the page. In some cases, we have provided a special discount code for IBS Game Changers so be sure to use it when you purchase an item to get the discount that has been arranged just for you! As an Amazon Associate, I earn a commission from qualifying Amazon purchases. 

More Deliciously Low FODMAP™ bowl recipes

Tandoori Spiced Shrimp (low FODMAP)

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

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

This is an exclusive recipe just for recipe club members.

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

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

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

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

Link note: This post contains links for you to easily purchase items listed on the page. In some cases, we have provided a special discount code for IBS Game Changers so be sure to use it when you purchase an item to get the discount that has been arranged just for you! As an Amazon Associate, I earn a commission from qualifying Amazon purchases. 

More Deliciously Low FODMAP™ seafood recipes

Chicken Katsu and Coconut Rice (low FODMAP)

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

A wonderful blend of creamy rice and crispy chicken, this bowl is simple, satisfying, and delicious. Adding coconut milk instead of water when cooking rice is one of my favorite ways to give plain rice a new flavor and texture. Toasting the rice in sesame oil before cooking it adds yet another delightful element of flavor. In this recipe, the smooth creaminess of the coconut rice offsets the crisp saltiness of the chicken Katsu very nicely.

Ingredients: Chicken Katsu

2/3 cup, plus 2 tablespoons gluten-free low sodium soy sauce

2 tablespoons toasted sesame oil, divided

1 tablespoon maple syrup

1 tablespoon fresh ginger, grated

2 tablespoons green onions (green part only), chopped

1 teaspoon, plus 3 tablespoons sesame seeds, plus more for serving

2 boneless chicken breasts, sliced in half horizontally

3/4 cup gluten-free Panko crumbs

Red pepper flakes

Green onions, green part only, chopped, for serving

Ingredients: Coconut Rice

1 1/2 cups jasmine rice

1 tablespoon toasted sesame oil

1 (14 ounce) can (1 3/4 cup) unsweetened coconut milk

1 1/4 cup water (or you can use all coconut milk if you prefer)

1/2 teaspoon Kosher salt

Ingredients: Soy Mayonnaise

1/3 cup mayonnaise

1 tablespoon gluten-free soy sauce

1 teaspoon rice vinegar

Red pepper flakes (to taste)

Directions

(1) Salt the chicken: This step is optional but results in more flavorful and tender meat. Cut chicken breasts horizontally and trim off any fat or skin. Season both sides of each piece of chicken evenly 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 cook. (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 sauce/marinade: In a medium bowl, combine 2/3 cup tamari/soy sauce, sesame oil, maple syrup, ginger, green onion, 1 teaspoon sesame seeds, and chili flakes.

(3) Make the rice: In a saucepan, heat 1 tablespoon of toasted sesame oil until hot but not smoking. Rinse the rice in a sieve until the water runs clear. Drain and add the rice to the hot oil and let it toast for about 2 minutes. Next, add the coconut milk or coconut milk and water plus the salt. Stir to blend. Cover, bring to a gentle boil, then reduce the heat to low and keep covered while simmering for 20 minutes. Turn the heat off and let sit for another 5 - 10 minutes.

(4) Marinate the chicken: Place the chicken in a bowl and pour about 1/2 cup of the sauce over the chicken, save the rest for serving. Let the chicken sit 10 minutes or more until ready to cook.

(5) Make the soy mayonnaise: Combine all ingredients in a small bowl and stir with a fork or whisk to combine. Taste and add red pepper flakes to your liking.

Make-ahead note: At this point, you may set everything aside in the refrigerator until you are ready to cook the chicken.

(6) Dredge the chicken: Place the Panko and 3 tablespoons of sesame seeds in a shallow bowl. Dredge both sides of the chicken through the Panko mixture, pressing to adhere. Set the chicken aside on a plate.

(6) Cook the chicken: Heat a few tablespoons of toasted sesame oil in a large skillet over medium-high. Add the chicken and cook until golden brown, 3-4 minutes. Flip the chicken and cook until golden brown on the other side, about 3-4 minutes. Transfer to a cutting board. Let sit for a couple of minutes, then use a sharp knife to cut the meat into strips.

(7) Plate and serve: Add the rice to bowls, top with chicken and green onions. Drizzle with the soy mayonnaise and the reserved soy sauce mixture.

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

Crispy Tikka Masala Tofu Bowl (low FODMAP)

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

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

Ingredients: Sauce

1 tablespoon garlic-infused olive oil

1 bunch green onions, green part only, chopped

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

1 teaspoon ground cumin

1 can coconut milk

Juice of 1/2 lemon

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

Kosher salt and black pepper

2 small zucchini and 1 summer squash, cubed

Ingredients: Tofu

1/2 cup corn starch

1/4 cup white sesame seeds

1 teaspoon Kosher salt

2 tablespoons garlic-infused olive oil

1 package firm or extra-firm tofu, drained

Ingredients: Bowl

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

For serving:

1 carrot, grated

2 radishes, sliced

1/2 cup cilantro or chives, chopped

1/2 cup microgreens (optional)

Directions

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

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

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

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

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

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

Eat and enjoy every bite because you can!

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

Link note: This post contains links for you to easily purchase items listed on the page. In some cases, we have provided a special discount code for IBS Game Changers so be sure to use it when you purchase an item to get the discount that has been arranged just for you! As an Amazon Associate, I earn a commission from qualifying Amazon purchases. 

More Deliciously Low FODMAP™ main course recipes

Chicken Katsu and Veggie Rice Bowls (low FODMAP)

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

Crispy chicken, tasty edamame, cool cucumber, and steamed rice make this a perfect, and perfectly delicious, one-bowl meal. I love it with brown rice, but you can use whatever you have on hand. Adding a bit of toasted sesame oil to the rice gives it a nice complex flavor to balance the crisp saltiness of the chicken Katsu. There are a few steps to making this meal, but all are easy and the result is well worth the effort!

Ingredients: Chicken Katsu

2/3 cup, plus 2 tablespoons gluten-free low sodium soy sauce

2 tablespoons toasted sesame oil, divided

1 tablespoon maple syrup

1 tablespoon fresh ginger, grated

2 tablespoons green onions (green part only), chopped

1 teaspoon, plus 3 tablespoons sesame seeds, plus more for serving

2 boneless chicken breasts, sliced in half horizontally

3/4 cup gluten-free Panko crumbs

Red pepper flakes

1 cup frozen shelled edamame

Persian cucumber, peeled and sliced, and additional chopped green onions (green part only), for serving

Ingredients: Soy Mayonnaise

1/3 cup mayonnaise

1 tablespoon gluten-free soy sauce

1 teaspoon rice vinegar

Red pepper flakes (to taste)

Ingredients: Rice

1 1/2 cups white rice or 1 cup brown rice

1 tablespoon toasted sesame oil

3 cups water

1 teaspoon Kosher salt

Directions

(1) Salt the chicken: This step is optional but results in more flavorful and tender meat. Cut chicken breasts horizontally and trim off any fat or skin. Season both sides of each piece of chicken evenly 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 cook. (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 sauce/marinade: In a medium bowl, combine 2/3 cup soy sauce, sesame oil, maple syrup, ginger, green onion, 1 teaspoon sesame seeds, and red pepper flakes.

(3) Make the soy mayonnaise: Combine all ingredients in a small bowl and stir with a fork or whisk to combine. Taste and add red pepper flakes to your liking.

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

(4) Make white or brown rice: In a saucepan, heat 1 tablespoon of toasted sesame oil until hot but not smoking. Rinse the rice in a sieve until the water runs clear. Drain and add the rice to the hot oil and let it toast for about 2 minutes. Add the water and salt. Stir to blend. Cover, bring to a gentle boil, then reduce the heat to low and keep covered while simmering for 20 minutes (for white rice) or 45 - 60 minutes (for brown rice). Turn the heat off and let sit for another 5 - 10 minutes. Fluff the rice with a fork.

(5) Marinate the chicken: Place the chicken in a bowl and pour about 1/2 cup of the sauce over the chicken, save the rest in a separate container for serving. Let the chicken marinate for about 10 minutes.

(6) Dredge the chicken: Place the Panko and 3 tablespoons of sesame seeds in a shallow bowl. Dredge both sides of the chicken through the Panko mixture, pressing to adhere. Set the chicken aside on a plate. Discard the marinade.

(7) Cook the chicken: Heat a few tablespoons of toasted sesame oil in a large skillet over medium-high. Add the chicken and cook until golden brown, 3-4 minutes. Flip the chicken and cook until golden brown on the other side, about 2 - 3 minutes. Transfer to a cutting board. Let the chicken sit for a couple of minutes, then use a sharp knife to cut the meat into strips.

(8) Cook the edamame: While the chicken rests, add the edamame to the skillet, cook until thawed, then add 2 tablespoons soy sauce. Cook another minute, then remove from the heat.

(9) Plate and serve: Add a scoop of rice to each bowl, top with edamame, cucumber, chicken, and green onions. Drizzle with the reserved soy sauce mixture, and the soy mayonnaise.

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

Ahi Tuna Poke Bowls (low FODMAP)

10 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Serves 4 • Ok to make ahead: Steps 1 - 5

Making your own Poke bowl isn’t hard and you end up with a delicious meal you know you can eat and enjoy every bite of without consequences. If you haven’t ever tried a Poke bowl, don’t be afraid to try something new. The flavors, colors, and textures in this bowl are truly amazing together. Using the right tuna and making real sushi rice is the game-changer here. Please don’t make this if you can’t get high-quality fresh tuna—that will be called “sushi grade” or “sashimi grade.” It may be a bit pricey, but you don’t need much for each bowl.

Ingredients: Poke

2 (4 ounce) sashimi/sushi grade tuna steaks, cubed

1/4 cup gluten-free soy low sodium sauce

1 tablespoon toasted sesame oil

2 teaspoons grated ginger

1/4 cup green onions (green part only), chopped

1 tablespoon white sesame seeds

1 cup Persian cucumbers, finely sliced (about 3)

1 cup edamame, boiled or steamed per package instructions

1 tablespoon rice vinegar

1 teaspoon maple syrup

Avocado, chopped, grated carrot, pickled ginger (optional)

Ingredients: Sushi Rice

2 cups sushi rice, rinsed

2 1/2 cups water

Ingredients: Sushi Rice Seasoning

1/4 cup rice vinegar

2 teaspoons sugar

1/4 teaspoon Kosher salt

Ingredients: Sauce

4 tablespoons gluten-free low sodium soy sauce

4 tablespoons low FODMAP mayonnaise

4 teaspoons toasted sesame oil

Directions: Sushi Rice

(1) Prepare the rice: Place water and rice in a large saucepan over medium-high heat, without a lid, and bring to a boil. Immediately reduce heat to medium-low and put the lid on the pan. Simmer for 18 – 20 minutes or until water is completely absorbed. Do not stir or remove the lid during cooking. Remove from the stove with the lid still on and leave undisturbed for 15 minutes.

Directions: Sushi Rice Seasoning

(2) Prepare the rice seasoning: Combine the seasoning ingredients and stir until the sugar dissolves.

(3) Season the rice: Spread rice out in a shallow pan, drizzle half seasoning over the rice. Using a rice paddle or rubber spatula, cut through the rice and gently fold the rice over to mix the seasoning into the cooked rice. After 1 minute of mixing, drizzle the remaining seasoning then cut/fold for 1 minute. The rice will look damp but it will absorb the liquid in the next step.

(4) Let rice cool: Leave the rice to cool and absorb the liquid for about 20 minutes.

Directions: Poke Bowls

(5) Cook the edamame per package instructions and set it aside.

(6) Prepare the tuna: Cube the tuna into bite-size pieces. In a medium-sized bowl, combine the cubed tuna, gluten-free soy sauce, toasted sesame oil, ginger, green onion, and sesame seeds. Toss to mix.

(7) Prepare the sauce: In a small jar, combine all ingredients and shake well. If you aren’t using it right away, store in the refrigerator.

(8) Prepare the cucumbers: In a small bowl, toss together the cucumbers, rice vinegar, maple syrup, and a pinch of salt.

(9) Plate and serve: Add rice to each bowl, top with avocado, cucumber salad, marinated cubed tuna, and green onions. Drizzle with sauce. Serve with additional sauce.

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™ seafood recipes

Sheet Pan Crispy Tofu and Mushrooms (low FODMAP)

45 Minutes prep • 40 Minutes cook • Low FODMAP • Gluten-free • Vegan • Serves 4 • Ok to make-ahead: Step 1

This delicious yet simple sheet pan meal is packed with flavor and is sure to please all your vegetarian and even vegan friends and family. Oyster mushrooms are really good when prepared this way as they become crispy on the edges and the flavor concentrates as the moisture bakes away. Serve over white or brown rice as is or alongside a simple salad or some stir-fried vegetables and you’ve got a perfect low FODMAP, meatless, yet extremely nutritious, meal.

Ingredients

One 14-ounce container extra-firm tofu

8 - 12 ounces oyster mushrooms, chopped

4 tablespoons canola oil, divided

4 teaspoons toasted sesame oil, divided

4 teaspoons low sodium gluten-free soy sauce, divided, plus more for serving

1 teaspoon rice vinegar

1 tablespoon cornstarch

1 tablespoon gluten-free panko breadcrumbs

1 tablespoon toasted sesame seeds, plus more for garnish

Fresh chives, chopped, for garnish

1 cup Jasmine white rice or short-grain brown rice, cooked per package instructions

Directions

(1) Prepare the tofu: Before you’re ready to start cooking, you need to press the tofu to get as much moisture out as possible. To do this, put a couple of folded paper towels in a shallow pan, then put the tofu on the towels, then add another layer of paper towels. On top of the second layer of towels, place a small cutting board with some heavy objects (some canned goods work well) to apply pressure to the tofu.

Make-ahead note: You can set the tofu in the refrigerator to drain hours before (or even the night before) you plan to cook this dish and once the tofu is drained, this meal comes together very quickly.

(2) Prepare the kitchen: Meanwhile, pre-heat the oven to 400 degrees F and line two rimmed baking sheets with parchment paper.

(3) Prepare the ingredients: When the tofu has been thoroughly drained, cut it into 1/2-inch cubes and place the cubes in a bowl. Chop the mushrooms and put them in another bowl.

(4) Sauce the ingredients: To each bowl, add 2 tablespoons canola oil, 2 teaspoons toasted sesame oil, 2 teaspoons gluten-free soy sauce. To the bowl of tofu, add the cornstarch, panko, and sesame seeds and stir to coat.

(5) Bake: Spread the tofu out evenly on one baking sheet and the mushrooms out on another. Bake for 30 to 40 minutes, stirring halfway through bake time. When the tofu and mushrooms are getting a bit crisp, remove them from the oven, drizzle with the remaining 1 teaspoon soy sauce and 1 teaspoon rice vinegar, and stir them gently together.

(6) Make the rice: Meanwhile, steam white or brown rice per package instructions.

(7) Plate and serve: Put rice in a bowl, add a generous scoop of the tofu and mushrooms, drizzle a bit of soy sauce over the top and add a sprinkle of chives and more sesame seeds if you like. Serve with additional soy sauce on the side.

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. 

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