Mini Frittata Sausage Breakfast Muffins (low FODMAP)

10 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-Free • Makes 12

Sometimes the best recipes are the simplest ones, and these little breakfast gems prove it. With just a few ingredients and minimal effort, you've got a week's worth of grab-and-go breakfasts that actually taste homemade - because they are.

These mini frittatas are the ultimate multitasker: perfect for Sunday meal prep when you need breakfast sorted for busy mornings, impressive enough to serve at a brunch gathering, and keto-friendly for anyone watching their carbs. The savory sausage adds tons of flavor while keeping things hearty and satisfying, and the muffin tin format means perfect portions every single time.

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Cream Cheese and Lox - Everything but the Bagel! (Low FODMAP)

10 Minutes prep • Makes 2 • Low FODMAP • Gluten-Free • Serves 1 - 2

Missing your favorite Sunday bagel and lox situation? This brilliant low FODMAP workaround gives you all those classic flavors - silky smoked salmon, tangy cream cheese, briny capers, fresh dill, and the green parts of green onions - wrapped up in a protein-packed egg wrap instead of a bagel. It's everything but the bagel, literally!

The egg wrap is surprisingly sturdy and adds its own subtle richness without competing with those bold, classic flavors we all crave. Roll it up, slice it into pinwheels if you're feeling fancy, or just fold it in half and devour it whole. Either way, you're getting that satisfying brunch experience without the gluten or the digestive aftermath.

IBS-friendly brunch win: All the flavor, none of the FODMAP load. Plus, it's naturally gluten-free and keeps you full for hours thanks to all that protein.

Time to bring back brunch...

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Egg Wrap Steak Quesadilla (Low FODMAP)

10 Minutes prep • 5 Minutes cook • Serves 2 • Low FODMAP • Gluten-Free • Serves 1

Who says you need a tortilla to make an incredible quesadilla? When traditional wheat or corn tortillas don't sit well with your gut, these egg wraps are an absolute revelation - they're sturdy enough to hold all your favorite fillings, packed with protein, and completely grain-free.

This version takes things up a notch with tender steak, creamy avocado, fresh tomato, and a surprising kick of horseradish that cuts through the richness perfectly.

IBS-friendly bonus: High protein, naturally gluten-free, and totally customizable to whatever your system is handling well that day. Plus, it comes together in 15 minutes!

Time to rethink quesadillas...

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Keto Spinach and Bacon Quiche (Low FODMAP)

10 Minutes prep • 45 Minutes cook • Low FODMAP • Gluten-Free • Serves 8 • Ok to make-ahead: Steps 1 - 2

If you think living with IBS means saying goodbye to comfort foods like quiche, think again! This Spinach and Bacon Quiche with Almond Crust is an absolute game-changer. It’s low-FODMAP friendly, packed with gut-friendly ingredients, and still delivers all the flavor you crave. The almond crust skips the traditional wheat flour, making it naturally gluten-free and easier to digest, while the creamy egg filling, crisp bacon, and fresh spinach bring protein, fiber, and nutrients without the bloat. Whether you’re navigating trigger foods or just want a lighter, smarter way to enjoy a brunch classic, this recipe proves you can have it all—flavor, texture, and a happy gut.

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Corn Flour Arepas (Low FODMAP)

15 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-Free • Makes 12 • Ok to make-ahead: Steps 1 - 2

Get ready to enjoy the comforting aroma of freshly cooked cornmeal, transformed into arepas that are crisp on the outside, soft on the inside, and full of flavor. Whether you're in the mood for a savory arepa filled or topped with your favorite protein, or a sweet version with butter and a spoonful of jam, this simple recipe delivers all the satisfaction, without the worry of digestive discomfort.

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Bacon Cherry Tomato Quiche (Low FODMAP)

30 Minutes prep • 40 Minutes cook • Low FODMAP • Gluten-Free • Serves 8 • Ok to make-ahead: Steps 1 - 4

Crispy bacon meets sweet, juicy cherry tomatoes in a silky, gut-friendly egg custard that’s nestled in a flaky, low-FODMAP crust. It’s rich, savory, and bursting with flavor, without the bloat or discomfort. Whether you’re meal-prepping for the week or showing off at brunch, this quiche brings serious taste without the IBS backlash. One bite, and you'll never look at "safe food" the same way again.

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Blueberry Keto Muffins (Low FODMAP)

10 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-Free • Makes 12 • Ok to make-ahead: Steps 1 - 2

These delightful treats are not just about flavor; they're about a lifestyle upgrade. Packed with juicy blueberries and crafted to fit seamlessly into your keto journey, these muffins redefine what's possible in low-carb baking. Prepare to indulge guilt-free in every moist, golden bite, knowing that each ingredient has been carefully chosen to support your goals. Get ready to elevate your snacking game with these irresistible Blueberry Keto Muffins – because good taste should never compromise your wellness ambitions!

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Tropical Coconut Overnight Oats (Low FODMAP)

10 Minutes prep • 5+ Hours chill • Low FODMAP • Gluten-Free • Vegan • Serves 1 • Ok to make-ahead: Steps 1 - 2

Start your day with a taste of the tropics with my Tropical Coconut Overnight Oats. Packed with wholesome ingredients like gluten-free rolled oats, chia seeds, and coconut milk, this recipe is both nutritious and delicious. Customize your bowl with dried cranberries, shredded coconut, and a sprinkle of seeds for added texture and flavor. Prepare it the night before for a hassle-free breakfast that's ready to enjoy in the morning. Whether you prefer it sweetened with a touch of maple syrup or served with fresh berries and nuts, these overnight oats are sure to brighten your mornings with every spoonful.

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Sarah’s Carrot Zucchini Breakfast Muffins (low FODMAP)

10 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-Free • Makes 12 • Ok to make-ahead: Steps 1 - 2

Start your day with these deliciously wholesome, Keto-friendly, low FODMAP carrot zucchini breakfast muffins! Packed with nutritious ingredients like grated carrots, shredded zucchini, and a blend of almond flour and coconut, these muffins are not only gluten-free and low-carb but also gentle on sensitive stomachs. Perfectly spiced with a hint of cinnamon and nutmeg, they offer a delightful way to kickstart your day without compromising on flavor or nutrition. Whether you're following a special diet or simply love a satisfying breakfast treat, these muffins are a must-try for anyone looking to enjoy a wholesome and delicious start to their day!

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• Hundreds of existing recipes: Gain access to my entire library of low-FODMAP recipes, all conveniently organized.

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Strawberry Mint Compote (low FODMAP)

10 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-Free • Makes 1 cup • Ok to make-ahead: Steps 1 - 3

Delightfully fresh and bursting with vibrant flavors, Strawberry Mint Compote is the perfect way to elevate any dish with its sweet-tart strawberries mingled with the invigorating essence of mint. Whether drizzled over creamy vanilla ice cream or paired with a rich aged cheese, this compote adds a delicious twist that complements sweet and savory alike. Simple to make yet impressively flavorful, it's a versatile condiment that promises to brighten up your culinary creations with every spoonful.

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Crispy Leek Fritters (Low FODMAP)

15 Minutes prep • 30 Minutes cook • Low FODMAP • Serves 4 • Ok to make-ahead: Steps 1 - 2

Craving crispy, savory Leek Fritters that won’t be hard on your digestive system? These Low-FODMAP Leek Fritters are the answer to your craving! As always, when I tackle a traditional recipe, my goal is to make it taste as close to the original as possible. The end results, in this case, are delicious fritters packed with flavor and loaded with plant-based ingredients. Delicious and satisfying, they make an excellent appetizer, side dish, or even vegetarian main. You can fry them up as fritters, or put the batter in your waffle iron and crisp them up without adding more oil. Either way, they’re delicious!

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Roasted Bacon and Gruyere Breakfast Potatoes (Low FODMAP)

15 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-Free • Serves 8 • Ok to make-ahead: Step 1

Golden-brown potatoes, crispy bacon, and rich Gruyère and cheddar cheese come together in a delicious blend of flavors and textures. Each bite is a delightful surprise, with savory, salty, and slightly sweet notes dancing on your palate. Whether you're a brunch enthusiast or simply seeking a hearty start to your day, these potatoes are sure to satisfy.

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• Simple & Easy: My recipes continue to focus on readily available ingredients and effortless preparation, perfect for family-friendly meals (no more separate low-FODMAP meal prep!).

• Hundreds of existing recipes: Gain access to my entire library of low-FODMAP recipes, all conveniently organized.

You can join for free or sign up for only $5/month. Your support fuels my passion for creating new, delicious, and easy-to-make low-FODMAP recipes just for you.

Let's go on this delicious low-FODMAP journey together.

Raspberry Blueberry Sour Cream Coffee Cake (Low FODMAP)

15 Minutes prep • 45 Minutes cook • Low FODMAP • Gluten-Free • Serves 8 • Ok to make-ahead: Steps 1 - 2

A delightful blend of sweet and tangy, this coffee cake is a perfect accompaniment to your morning coffee or afternoon tea. The juicy raspberries and blueberries add a burst of fruity flavor, while the creamy sour cream gives the cake a tender, moist texture.

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You can join for free or sign up for only $5/month. Your support fuels my passion for creating new, delicious, and easy-to-make low-FODMAP recipes just for you.

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Bacon Gruyere Mini Frittata Bites (Low FODMAP)

15 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-Free • Makes 12 • Ok to make-ahead: Steps 1 - 3

Mini frittatas are a perfect breakfast, brunch, or lunch staple. They are packed with delicious flavors and loaded with protein, making them an ideal grab-and-go meal option. Crispy bacon blends with intensely flavorful Gruyère and Parmesan cheeses, blended with fluffy eggs to deliver a hearty meal in a small package. They are delicious hot out of the oven, at room temperature, or even cold, so make a big batch and enjoy them however you like!

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Here's what awaits you in the club:

• Exclusive weekly recipes: Be the first to try my latest delicious low-FODMAP creations!

• Simple & Easy: My recipes continue to focus on readily available ingredients and effortless preparation, perfect for family-friendly meals (no more separate low-FODMAP meal prep!).

• Hundreds of existing recipes: Gain access to my entire library of low-FODMAP recipes, all conveniently organized.

You can join for free or sign up for only $5/month. Your support fuels my passion for creating new, delicious, and easy-to-make low-FODMAP recipes just for you.

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Maple Glazed Pumpkin Banana Quick Bread (Low FODMAP)

10 Minutes prep • 50 Minutes cook • Low FODMAP • Gluten-Free • Makes 2 Small Loaves • Ok to make-ahead: Steps 1 - 2

Pumpkin and seasonal spices make this delicious quick bread the perfect autumn treat. The addition of perfectly ripe bananas, and the sweet maple glaze creates the perfect balance of flavor for one of those comforting desserts you crave when the weather turns crisp. Enjoy a slice with your morning coffee or as a cozy dessert.

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Here's what awaits you in the club:

• Exclusive weekly recipes: Be the first to try my latest delicious low-FODMAP creations!

• Simple & Easy: My recipes continue to focus on readily available ingredients and effortless preparation, perfect for family-friendly meals (no more separate low-FODMAP meal prep!).

• Hundreds of existing recipes: Gain access to my entire library of low-FODMAP recipes, all conveniently organized.

You can join for free or sign up for only $5/month. Your support fuels my passion for creating new, delicious, and easy-to-make low-FODMAP recipes just for you.

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Coconut Cacao Granola (Low FODMAP)

10 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Vegan • Makes 6 cups • Ok to make ahead: Steps 1-3

Your gut biome loves cacao (the “real deal” when it comes to chocolate) and coconut and so many nuts and seeds. So why not put them all together and make them delicious? This chocolatey granola might just make you a convert and you may never go back to “plain old” granola again! It’s very easy to make, oh so delicious, and it stores well for up to 6 weeks (if you don’t eat it all before then.)

Ingredients

3 cups gluten-free rolled oats

2 cups nuts and/or seeds, I used sliced almonds, pumpkin seeds, sesame seeds, and flax seeds (pecans or walnuts would be good too)

1 cup unsweetened shredded coconut

1/4 cup chopped dried cranberries (optional)

2 tablespoons chia seeds (white or black)

1/4 cup cacao powder

1/3 cup cacao nibs

1 teaspoon cinnamon

1 1/2 teaspoons Kosher salt 

1/3 cup maple syrup

1/3 cup coconut oil (melted)

2 teaspoons vanilla extract

Directions

(1) Prepare: Preheat oven to 325 degrees F.

(2) Mix dry ingredients: In a large bowl, combine oats, nuts, seeds, coconut, cranberries, chia seeds, flax seeds, sesame seeds, cacao powder, cacao nibs, cinnamon, and salt together. Stir to mix evenly.

(3) Mix liquid ingredients: In a small bowl or measuring cup, combine the maple syrup, coconut oil, and vanilla. Heat on the stove or in the microwave just to melt the coconut oil. Stir to blend, then pour over the dry ingredients and stir well to coat.

(4) Bake: Spread out in one even layer in a roasting pan or on a rimmed baking sheet. (I like using the roasting pan because it’s easier to stir halfway through when you have a pan with higher sides.) Bake for 10 minutes, then use a spatula to stir and rotate the mixture (so nothing gets too brown). Bake for another 10 minutes. Remove from the oven and let cool completely.  

(5) Plate and serve: This granola is delicious on its own but if you like, you may serve it with yogurt or milk and fresh berries.

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™ breakfast recipes

Blueberry Cheesecake Muffins (Low FODMAP)

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

Mother’s Day always calls for something special. So this year for Mother’s Day I decided Blueberry Cheesecake Muffins would be just the thing! The rich cheesecake center surrounded by tender blueberries and a sprinkle of streusel topping makes these muffins something extra special. They are a bit fussy to make (not hard, just a few extra steps and extra pans) but they are worth the effort.

Ingredients: Muffins

1 stick salted butter, at room temperature

1 cup superfine granulated sugar (this is not powdered sugar)

2 large eggs at room temperature

1/2 teaspoon salt

1 teaspoon vanilla extract

2 teaspoons baking powder

1/2 cup lactose-free sour cream or yogurt

1/4 cup heavy cream or lactose-free whole milk

1 1/2 cups gluten-free flour

1/2 cup gf jules baking flour

1 1/2 cups blueberries (fresh or frozen)

Grated rind of two lemons (Meyer preferred)

Ingredients: Cheesecake filling

4 ounces lactose-free cream cheese, at room temperature

1/3 cup superfine granulated sugar

2 tablespoons beaten egg (this is less than one egg)

1 teaspoon vanilla extract

Ingredients: Streusel

1/4 cup gluten-free flour

1/4 cup light brown sugar

3 tablespoons salted butter, chilled

Directions

(1) Prepare: Preheat oven to 375 degrees F and line a standard (1 dozen) muffin tin with baking cups.

(2) Make the cheesecake layer: In the smallest bowl of your stand mixer, beat the cream cheese, egg, sugar, and vanilla until smooth. Set aside (and refrigerate if it will be more than a few minutes).

(3) Make the streusel topping: In the bowl of your food processor, combine the flour, sugar, and butter. Pulse until the butter is evenly distributed in the dry ingredients.

(4) Make muffin batter: Beat butter and sugar on high for 5 minutes, scraping down the bowl at least twice during the beating. Add eggs one at a time, beating for about 1 minute after each addition and scraping down the bowl a few times during beating. Add vanilla and baking powder and beat for 2 minutes, scraping down the sides and bottom of the bowl as needed. Add the sour cream or yogurt, the milk or cream, and the flour, and beat until there are no lumps, scraping down the sides and bottom of the bowl as necessary.

(3) Add the fruit: Fold in the lemon zest along with the blueberries.

(4) Layer the batter and streusel: Use a cookie scoop or spoon to scoop a generous heaping tablespoon of the muffin banner into each muffin cup. Use the back of the spoon to spread the batter to cover the bottom of the muffin cup. Next, add about half that amount of the cheesecake filling as the next layer. Spread it out to cover the better. Using about half the streusel mixture, sprinkle the cheesecake layer lightly with streusel. Add one more scoop of muffin batter to the top, spread it out, and top with the remaining streusel.

(8) Bake: Bake for 25 minutes, or until a toothpick inserted into a blueberry-free spot on the muffin comes out clean.

(9) Finish: Remove from the oven when done and let cool in the pan for 5 minutes before transferring to a wire rack to cool completely.

(10) Serve: Enjoy them warm, or if you’re not going to eat them right away, cool completely and store them in an airtight container in the freezer. Thaw at room temperature for about 30 minutes.

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™ breakfast recipes

Hot Cross Bun Waffles (Low FODMAP)

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

This is a delightful twist on a classic Easter treat: Hot Cross Bun Waffles! These waffles infuse all the cozy warmth and spice of traditional hot cross buns into a crisp and delicious breakfast delight. Imagine the comforting aroma of cinnamon, nutmeg, and cardamom wafting through your kitchen as these waffles cook. Topped with a generous drizzle of melted butter and an orangey glaze, they're a surefire way to elevate your breakfast or brunch spread. Whether you're celebrating Easter morning or simply craving a cozy indulgence, these Hot Cross Bun Waffles are guaranteed to delight your taste buds and warm your soul.

Ingredients: Waffles

2 cups gluten-free flour

1 teaspoon Kosher salt

1 1/2 teaspoons baking powder

2 tablespoons granulated sugar

1/2 teaspoon ground cardamom

1/2 teaspoon cinnamon

1/2 teaspoon allspice

2 cups lactose-free milk

2 eggs, at room temperature

1/2 stick (4 tablespoons) unsalted butter, melted

1 teaspoon vanilla extract

1 teaspoon orange zest

1/4 cup currents (or raisins roughly chopped)

Maple syrup and melted butter for serving

Ingredients: Orange Glaze

3/4 cup powdered sugar

1 teaspoon orange juice

1/4 teaspoon fresh grated nutmeg (optional)

Directions

(1) Prepare: Melt the butter, chop the currants or raisins, and zest the orange.

(2) Combine dry ingredients: Put flour, salt, baking powder, sugar, cinnamon, cardamom, and allspice in a medium mixing bowl and whisk to combine.

(3) Combine wet ingredients: In a separate bowl, whisk the milk, eggs, melted butter, and vanilla together.

(4) Blend the batter: Pour the blended wet ingredients over the dry ingredients and stir with a wooden spoon until well combined. Fold in the chopped raisins and orange zest. There’s no need to get all the lumps out.

Make-ahead note: At this point, you can let the batter rest while you preheat the waffle iron, or you can cover the bowl tightly with plastic wrap and keep it in the refrigerator for a day or so until you’re ready to cook the waffles. Bring the batter to room temperature before cooking the waffles so the batter will pour. Add additional milk or melted butter if the batter is too thick after chilling.

(5) Cook the waffles: Once your waffle iron is heated, ladle an equal amount in each segment of the waffle iron. Cook until crisp but not burned. Remove from the waffle to a cooling rack to keep it crisp.

(6) Plate and serve: Serve warm with a drizzle of warm syrup, melted butter, and orange glaze. Top with a sprinkle of grated nutmeg.

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™ breakfast recipes

Sour Cream Blueberry Coffee Cake (Low FODMAP)

15 Minutes prep • 45 Minutes cook • Low FODMAP • Gluten-free • Serves 8 • Ok to make ahead: Steps 1-2

This is a classic. Tender cake with a crunchy streusel on top and in the middle with bright blueberries throughout. It’s comfort food that’s even more delicious when it’s warm with a bit of butter melting into it. Perfect for a slow Sunday morning with a cup of coffee and your slippers on. The kitchen will smell delightful so you’ll have to work fast before the house wakes up and realizes you’ve made something scrumptious!

Ingredients: Coffee Cake

1 stick (8 tablespoons) salted butter, at room temperature

1/2 cup granulated sugar

1 tablespoon lemon zest

1/2 cup lactose-free sour cream

1 tablespoon vanilla extract

3 large eggs, at room temperature

3/4 cup all-purpose gluten-free flour

1/4 cup gf Jules gluten-free flour (makes it lighter, but you can use all gluten-free all-purpose flour if you prefer)

3/4 cup almond flour

2 teaspoons baking powder

1/2 teaspoon Kosher salt

1 cup fresh or frozen blueberries

Ingredients: Streusel

1/2 cup light brown sugar

2 tablespoons gluten-free flour

2 tablespoons butter

Directions

(1) Prepare: Preheat the oven to 375 degrees F. Grease the bottom and sides of a 9-inch springform pan or (9 x 5-inch) loaf pan.

(2) Make the streusel: To make the streusel. Combine all ingredients in a bowl and mix until a crumble forms.

(3) Make the batter: In the bowl of your stand mixer, beat together the butter, sugar, and lemon zest until combined. Add the sour cream and vanilla, beating until smooth. Beat in the eggs, one at a time, until combined. Add the flour, almond flour, baking powder, and salt. Fold in the blueberries by hand so they don’t get crushed.

(4) Finish: Spoon half the batter into the prepared pan. Sprinkle 1/2 the streusel evenly over the batter. Add the remaining batter and then sprinkle evenly with the remaining streusel.

(5) Bake: Bake for 55-60 minutes, or until the center is just set and toothpick comes out clean.

(6) Plate and serve: Slice and serve warm with a pat of butter melting into the streusel topping.

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™ dessert recipes

Southwestern Beef and Veggie Skillet (Low FODMAP)

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

This 30-minute one-pan recipe is easy to make and so delicious, the whole family will love it. It packs a cornucopia of plants for your gut biome with as many as 14 different plants in the recipe as written. And, you can add some more if you want to! Serve it on its own or throw it in corn tortillas for some Southwest tacos. Leftovers make a great addition to scrambled eggs for breakfast or brunch.

Ingredients

1 tablespoon garlic-infused olive oil

1 cup green onion greens, chopped

1 pound ground beef, grass-fed organic preferred (or use ground chicken or turkey)

1 tablespoon plus 2 teaspoons chili powder

2 teaspoons ground cumin

1/2 teaspoon Kosher salt

1/4 teaspoon black pepper

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

2 cups peeled and diced sweet potato

1-2 cups oyster mushrooms, chopped

4 ounces canned diced green chilies

1/4 cup water

1 jalapeño pepper, seeds removed and chopped (optional)

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

1/4 cup tomato paste

1 medium zucchini, chopped

1 medium summer squash, chopped

3/4 cup shredded extra sharp cheddar cheese or gruyere

Optional for serving: chopped cilantro, lactose-free sour cream, and sliced avocado

Directions

(1) Prepare: Chop the green onion greens, peel and chop the sweet potato, remove the seeds and chop the jalapeño, chop the zucchini and summer squash, and grate the cheese.

(2) Cook the meat: Heat the garlic-infused olive oil in a large skillet over medium-high heat. Add the ground beef and chopped green onion greens and crumble the beef as it cooks. Add 1 tablespoon of chili powder, and 2 teaspoons of cumin, and season with salt, pepper, and Essence of Garlic Salt and Essence of Onion Salt. When the beef is fully browned and cooked, remove from the pan to a plate and set aside.

(3) Cook the veggies: If the pan has a lot of grease from the hamburger, wipe it out. Add the diced sweet potato, chopped mushrooms, green chiles, water, 1 cup of the chicken broth, and 1 teaspoon of chili powder, to the skillet. Stir everything together and cover it with a lid. Reduce heat and let it simmer for about 20 minutes or until the sweet potatoes are tender. Check it a few times and as the sauce cooks down, add more chicken broth and stir it in.

(4) Finish: Add the ground beef mixture to the sweet potatoes and stir everything together. Heat for 2 - 3 minutes until the meat is well heated.

Sprinkle with grated cheese and cover with the lid again for another minute or until the cheese is melted. (Note: if you don’t have a lid for your skillet, a cookie sheet works just fine.)

(5) Plate and Serve: Top with chopped cilantro, lactose-free sour cream, and/or avocado slices, and serve.

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