Sarah’s Cheddar Biscuits (Low FODMAP)

15 Minutes prep • 18 Minutes cook • Low FODMAP • Gluten-free • Makes 15 • Serving size 2 • Ok to make ahead: Steps 1-2

My sister served these light and delicious biscuits and I was immediately hooked! Make them yourself and they will be a crowd-pleaser for any occasion. Best of all they are completely grain-free! Whether served as a side to a hearty meal or enjoyed as a delightful snack on their own, each golden-brown bite delivers melt-in-your-mouth buttery goodness. Get ready to discover your new favorite biscuits.

Ingredients

2 cups almond flour

2 teaspoons baking powder

1 teaspoon dry rosemary

1/2 teaspoon Kosher salt

1/2 teaspoon black pepper

4 tablespoons unsalted butter

4 tablespoons heavy whipping cream

2 large eggs, beaten

6 ounces extra sharp good quality cheddar cheese, grated

Directions

(1) Prepare: Preheat oven to 350 degrees F. Grate the cheese and beat the eggs. Line a baking sheet with parchment paper.

(2) Combine dry ingredients: In the bowl of your food processor, combine the almond flour, baking powder, rosemary, salt, and pepper. Pulse a few times to combine.

(3) Add the butter and cream: Cut the butter into cubes and drop them into the food processor bowl with the almond flour mixture. Mix for about 15 seconds, then pulse until the butter is blended into the flour evenly. Add 4 tablespoons heavy cream, and pulse a few times until combined. Add the beaten eggs and pulse just until combined.

(4) Add the cheese: Add the cheese and pulse a few times until combined.

(5) Finish: Using a spoon or ice cream scoop, make 15 biscuits. Avoid handling the dough with your hands as the warmth will make it tough.

(6) Bake: Bake for 18 minutes. Remove to a cooling rack.

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™ side dish recipes

Easy One Pan Creamy Skillet Enchiladas (Low FODMAP)

15 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-free • Serves 6 • Ok to make ahead: Steps 1-2

This is an easy and delicious one-pan weeknight meal that makes great leftovers for lunch the next day! You can also double the recipe and serve it for a crowd. Made all in one pan, these skillet enchiladas are a wonderful blend of smoky flavor and creamy sauce. Using a super-flavorful cheese such as extra-sharp cheddar or gruyere (or you can use the Trader Joe’s blend of both) adds to the depth of flavor making this dish a little more special.

Ingredients

1 cup leek greens, chopped

1 pound boneless, skinless chicken breasts

1 tablespoon smoked paprika

2 teaspoons Smoke n Sanity Essence of Garlic Salt (use code IBSGC15 for 15% discount)

12 ounces of my Red Enchilada Sauce (or use canned if you can tolerate a bit of onion/garlic)

8 ounces canned diced green chilies

1 cup heavy cream

1/2 cup cilantro, chopped

6 gluten-free corn tortillas

1 1/2 cups extra sharp cheddar or gruyere cheese, grated

Lime wedges, avocado, and/or lactose-free sour cream 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) Prepare: Make my Red Enchilada Sauce if not using canned. Preheat the oven to 400 degrees F. Chop the leek greens and cilantro. If the chicken breasts are large, cut them through horizontally to make two thinner pieces out of each large piece.

(3) Cook the chicken: In a large oven-safe skillet, combine the leek greens, smoked paprika, essence of garlic salt, diced green chilies, enchilada sauce, and 1/2 cup water. Stir to blend a bit, then add the chicken. Bring to a boil over medium-high heat then cover and reduce the heat to medium-low. Cook for 10 - 15 minutes until the chicken is just cooked and shreds easily.

(4) Shred the chicken: Remove the chicken to a cutting board and shred it with two forks. Return the chicken to the pan and add the cream. Simmer for about 5 minutes until the sauce starts to thicken. Stir in the cilantro.

(5) Finish: Arrange the tortillas on top of the chicken. Top with the cheese. Bake in preheated oven for 10 - 15 minutes until the cheese is melted and bubbling.

(6) Plate and serve: Serve with lime wedges, avocado slices, and lactose-free sour cream.

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

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

Herby Sourdough Baked Chicken (Low FODMAP)

15 Minutes prep • 25 Minutes cook • Low FODMAP • Serves 4 • Ok to make ahead: Step 1

This breadcrumb mixture featuring sourdough bread, capers, parsley, and lemon, is equally good on chicken or fish. It’s simple to make the crumb mixture in your food processor, and so easy to use. You can drizzle this chicken with my Easy Hollandaise Sauce, or just serve it as is alongside my Garlic Parmesan Roasted New Potatoes and one of my delicious salads.

Ingredients

4 small or 2 large chicken breasts

3 slices of real sourdough bread

1/2 cup fresh flat-leaf parsley

2 tablespoons chopped chives or green onion greens

1 tablespoon lemon zest (finely grated lemon peel)

1 tablespoon capers, rinsed and drained

1 tablespoon extra virgin olive oil, plus 1 tablespoon more for drizzling

1/2 teaspoon Kosher salt

1/4 teaspoon black pepper

Directions

(1) Prepare the chicken: If the chicken breasts are quite thick, cut them horizontally to make two thin pieces out of the one thick breast. If you have the time, put the chicken in one layer on a rimmed plate or baking dish. Season both sides of each piece lightly with Kosher salt (about 1/4 - 1/2 teaspoon per side). Cover the dish with plastic wrap and refrigerate until ready to use, ideally about 4 hours before cooking or overnight.

(2) Prepare: Preheat the oven to 400 degrees F. Line a rimmed baking sheet with parchment paper.

(3) Make the breadcrumb mixture: Roughly chop the bread slices and parsley, then put the bread, parsley, chives or green onions, lemon zest, capers, salt, and pepper in the bowl of your food processor. Process until the crumb is even and the ingredients are nicely blended together. Add the olive oil and pulse a few times to blend.

(4) Bake the chicken: Press 1/4 of the crumb mixture onto the top and sides of each piece of chicken to coat. Place the chicken on the prepared baking sheet. Drizzle with the extra olive oil. Bake for 20 - 30 minutes (depending on the thickness of the chicken breasts) until the internal temperature has reached 165 degrees F. Remove from the oven and let rest for a couple of minutes.

(5) Plate and serve: Serve with a drizzle of my Easy Hollandaise Sauce, or just as is alongside my Garlic Parmesan New Potatoes and one of my delicious salads.

Eat and enjoy every bite because you can!

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

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

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

More Deliciously Low FODMAP™ main course recipes

One Pot Cheesy Chicken Chili Mac (Low FODMAP)

10 Minutes prep • 30 Minutes cook • Low FODMAP • Serves 6 • Ok to make ahead: Steps 1-3

A hearty blend of tender chicken, creamy butter beans, flavorful cheese, and a touch of cream, all infused with the vibrant flavors of tomatoes and smoky seasonings. This delicious chili mac promises to delight your taste buds and warm your soul with every spoonful. Perfect for cozy evenings or gatherings with loved ones, it's a comforting and satisfying dish that's sure to become a favorite. Don’t be afraid of the poblano chili. Once you take the seeds out, it’s quite mild.

Ingredients

1 tablespoon garlic-infused olive oil

1 pound ground chicken (or beef or turkey)

1 cup leek greens (chopped)

1 poblano pepper, seeded and chopped

1 tablespoon chili powder

2 teaspoons smoked paprika

1 teaspoon ground cumin

1 teaspoon Gourmend Garlic Scape Powder (Use code IBSGC15 for 15% discount)

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

1/8 teaspoon cayenne pepper

3 cups (24 ounces) canned crushed tomatoes

1/4 cup tomato paste

1 can (4 ounces) fire-roasted diced green chilies

1/2 teaspoon Kosher salt

1/4 teaspoon black pepper

3 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 pound gluten-free pasta, cooked per package instructions

1 cup canned butter beans, rinsed and drained

2 ounces lactose-free cream cheese, at room temperature (or 1/4 cup heavy cream)

1 cup shredded extra sharp cheddar cheese

Chopped green onion greens or cilantro, for serving

Directions

(1) Prepare: Wash and chop the leek greens. Seed and chop the poblano chili. Cook the pasta.

(2) Cook the meat: In a large pot set over medium-high heat, add the garlic-infused olive oil. When hot, add the meat and the leek greens. Season with salt and pepper. Brown the meat all over, breaking up the meat as you go.

(3) Add the vegetables: Add the poblano chili, chili powder, garlic scape powder, essence of garlic salt, smoked paprika, cumin, and cayenne. Cook for 5 minutes, until fragrant. Mix in the tomatoes, tomato paste, diced chilies, butter beans, and chicken broth. Bring just to a boil, then turn the heat down and simmer for about 15 minutes to blend the flavors.

(4) Finish: Stir in the cream cheese (or cream), and the grated cheese and stir to combine. Add the cooked pasta. Stir gently to blend. Cook another few minutes until the pasta is warmed through and the soup is nice and creamy.

(5) Plate and serve: Serve in bowls and top with green onion greens or cilantro. Add some crusty sourdough bread alongside and you’re all set!

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

Creamy Parmesan Chicken with Rosemary Bacon (Low FODMAP)

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

Succulent chicken in a creamy Parmesan sauce, topped with crispy rosemary-infused bacon, and served atop potato gnocchi—all cooked to perfection in a single pan. This dish has amazing flavor and it’s easy to make. Add a side salad and you’ve got a meal! Change up your weekly routine with this excellent blend of creamy, savory, and herby goodness. I think the whole family will love it!

Ingredients

4 small or 2 large boneless chicken breasts (slice the large ones horizontally in two)

1/2 teaspoon Kosher salt

1/4 teaspoon black pepper

1/3 cup gluten-free flour

1/2 teaspoon paprika

1 pinch cayenne

2 tablespoons fresh thyme leaves (or 2 teaspoons dry thyme), plus more for serving

4 slices thick-cut bacon

1 tablespoon fresh rosemary, finely chopped, or 1 teaspoon dry rosemary

3 tablespoons salted butter

1 large leek, green part only, chopped (about 1 cup chopped greens)

1 1/2 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)

3/4 -1 cup heavy cream

2 cups roughly chopped kale or spinach

1 pound gluten-free potato gnocchi or you can substitute a firm gluten-free pasta such as Rummo gluten-free Penne Rigate

3/4 cup grated parmesan cheese

Directions

(1) Prepare the chicken: This step is optional but results in a more flavorful and tender chicken. Remove chicken from the package, and put it in one layer on a rimmed plate or baking dish. Season both sides of each piece lightly with Kosher salt (about 1/4 - 1/2 teaspoon per side). Cover the dish with plastic wrap and refrigerate until ready to use, ideally about 4 hours before cooking or overnight.

(2) Prepare: Preheat the oven to 400 degrees F. Wash and chop the leek greens, rosemary, and the kale or spinach. Season the chicken with salt (if you didn’t pre-salt the chicken ahead of time) and pepper. Add the flour, paprika, cayenne, and 1 tablespoon fresh thyme or 1 teaspoon dry thyme to a shallow bowl. Dredge the chicken through the flour mixture, tossing to coat each piece well.

(3) Cook the bacon: In an oven-proof skillet large enough to hold all the chicken in one layer, cook the bacon over medium heat until crisp, about 5 minutes. During the last minute of cooking, sprinkle the chopped rosemary on the bacon and flip the bacon over a few times to distribute. Transfer the cooked bacon to paper towels to drain. When cooled, chop the bacon and reserve it for serving.

(4) Sear the chicken: In the same skillet, add 1 tablespoon of butter and let melt. Add the chicken and sear the chicken (cook for 3 - 5 minutes on each side until golden brown.) Add another tablespoon of butter to the pan and let it melt and brown around the chicken in the pan, about 2 minutes. Remove the chicken from the skillet to a plate.

(5) Cook the chicken: To the same skillet, add 1 more tablespoon of butter, the leek greens, a tablespoon of chopped fresh thyme (or a teaspoon of dry thyme), and a pinch each of salt and pepper. Add the chicken broth. Simmer for 3 - 5 minutes, pour in the cream. Add the kale and the gnocchi. Cook for 5 minutes, until the gnocchi floats. Slide the chicken back into the skillet. Spoon sauce over the chicken in the pan. Sprinkle with the parmesan. Transfer to the oven and cook, uncovered, for 10 minutes, until the sauce is bubbling around the chicken.

(6) Plate and serve: Serve the chicken, gnocchi (or pasta), and sauce topped with the rosemary bacon and extra chopped fresh thyme.

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

Crispy Baked Tacos and Mexican Rice (Low FODMAP)

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

Get ready to elevate your taco night with a twist that's sure to become a family favorite: Crispy Tacos Baked together with Mexican Rice! This mouthwatering recipe combines the best of both worlds – the classic flavors of crispy tacos and the comforting goodness of baked rice. This dish comes together effortlessly in the oven and is a crowd-pleaser striking the perfect balance between simplicity and indulgence.

Ingredients: Tacos

1 pound ground beef, chicken, or turkey

1 bunch green onions, green part only, chopped

2 tablespoons Smoke N Sanity Taco Seasoning (use code IBSGC15 for 15% discount)

6-8 corn tortillas (gluten-free) or 6-8 premade gluten-free crispy taco shells

4 tablespoons olive oil or avocado oil

1-2 cups shredded extra sharp cheddar cheese, pepper jack, or Mexican cheese blend

1 tablespoon salted butter

1 cup dry long-grain rice

1 poblano pepper, seeded and chopped

2 1/2 cups low FODMAP chicken broth or water (I use Whole Foods Organic 365 chicken broth or Gourmend low FODMAP Organic Chicken Broth - use code IBSGC15 for 15% discount)

1/2 cup fresh chopped cilantro/green onions for serving

1/2 avocado, chopped, for serving

Red pepper flakes (optional), for serving, and here’s a nifty red pepper flake grinder too!

Ingredients: Cilantro Lime Sour Cream

1 cup lactose-free sour cream

3/4 cup fresh cilantro, chopped

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

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

2 tablespoons lime juice

Directions

(1) Prepare: Preheat the oven to 425 degrees F. Line an 8” x 8” baking pan with foil or parchment. Grate the cheese. Chop the green onions. Seed and chop the pepper.

(2) Cook the meat: Heat a large oven-safe skillet over medium-high heat. When hot, add 1 tablespoon olive oil, then add the ground meat, cook the meat and onion, breaking up the meat as it cooks, until the meat is browned, about 5 minutes. Add the taco seasoning and 3/4 cup water. Reduce the heat to medium and simmer until the sauce has thickened slightly around the meat, 5 minutes. Then remove 3/4 of the meat from the skillet to a plate and set aside.

(3) Cook the rice: To the skillet, add the butter, rice, and chopped poblano pepper. Cook until the rice is toasted (about 3 minutes), then stir in 2 1/2 cups of chicken broth or water (I like to heat before adding, but it’s not necessary). Bring to a boil over high heat, then reduce the heat to low and cook, uncovered, for 15 minutes. If the rice is getting dry during this time, add a bit more broth or water.

(4) Fry the tortillas: Add 1 tablespoon of olive oil to a small frying pan, and cook the taco shells one at a time over medium-high heat. Turn each tortilla when it starts to bubble up, about 30 seconds per side if the oil is hot enough. Add more oil and let it get hot before putting in the next tortilla. When you take each tortilla out of the hot oil, fold it in half over the round handle of a wooden spoon (to allow it to fold without breaking) and set it on paper towels to drain. You can also buy and use premade crispy taco shells (just make sure they are gluten-free).

(5) Pre-bake the tacos: Put the cooked taco shells in the prepared baking dish. Divide the meat among each shell and top with half the cheese. Bake for 10 minutes, until the cheese has melted.

(6) Final bake: Move the pre-baked tacos from the oven and nestle them into the rice in the skillet. Sprinkle with the remaining cheese, and transfer to the oven to bake for 10-15 minutes until the cheese is melted. Watch to be sure the tortillas don’t get overly brown.

(7) Make the cilantro lime sour cream: Meanwhile, make the cilantro lime sour cream. Combine all ingredients in a small bowl and stir until well blended.

(8) Plate and serve: Serve the hot tacos and rice drizzled with cilantro lime sour cream and topped with additional cilantro, green onions, avocado, and red pepper flakes.

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

Extra Special Turkey Tetrazzini (low FODMAP)

20 minutes prep • 25 minutes cook • Low FODMAP • Gluten-free • Serves 6 • Ok to make ahead: Step 1

This is not an old-fashioned mushroom soup tetrazzini! It’s super creamy, full of fresh herbs and seasonings, and topped with parmesan panko crumbs that form a wonderful crisp crust over the creamy pasta. It’s easy to make and turns your holiday leftover turkey into a delicious dish the whole family will love. Serve it with some crusty sourdough and our Holiday Salad or our Simple Gem Salad and you’ll have a perfect meal.

Ingredients

12 ounces gluten-free pasta (I used Delallo Penne Rigate)

7 tablespoons butter, divided

One bunch green onions (green part only) chopped

2 stalks celery, chopped

1 pound oyster mushrooms, chopped (optional)

1/2 cup white wine (I used Sauvignon Blanc)

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

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

2 teaspoons fresh or freeze-dried chives

1/4 cup gluten-free flour (I used Bob’s Red Mill 1 for 1)

2 1/4 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 cup heavy cream

Kosher salt and black pepper

1 pound cooked turkey, chopped (about 2 1/2 cups)

1 cup extra sharp cheddar cheese, grated

1 cup fresh grated parmesan, divided

1 cup chopped roasted vegetables if you have them leftover (optional)

1/2 cup walnuts, chopped (optional)

1 teaspoon dried thyme

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

2 tablespoons garlic-infused olive oil

Directions

(1) Prepare: This recipe leverages leftovers so if you’re making from scratch, you’ll want to cook the turkey ahead of time. Preheat oven to 350 degrees F and grease a 9”x13” (or equivalent) baking dish with 1 tablespoon of butter.

(2) Make the pasta: In a large pot of boiling salted water cook the pasta according to package directions. Drain. Do not rinse. Toss with a drizzle of garlic-infused olive oil if it begins to stick together.

(3) Cook the vegetables: In a large skillet over medium heat, melt 2 tablespoons of butter. Add green onions and celery, and cook until tender, 1 minute. Add the mushrooms and wine and cook until most of the wine is absorbed and the mushrooms are soft, 5 minutes.

(4) Make the creamy sauce: Add the remaining 4 tablespoons of butter to the skillet with the vegetables and stir gently until butter is melted. Whisk in the flour and cook until golden, 2 - 3 minutes. Slowly add the chicken broth and the cream and whisk until no lumps remain. Simmer until thickened, 3 - 5 minutes. Add Smoke N Sanity seasonings and chives. Taste and season with additional salt and pepper if needed.

(5) Add remaining ingredients: Add turkey, cheese, chopped veggies, and thyme, and toss until combined. Add cooked pasta and toss to coat. Taste and season with salt and pepper then transfer the mixture into the prepared dish.

(6) Make the parmesan panko: In a medium bowl, toss to combine the panko, Parmesan, and garlic-infused olive oil. Sprinkle evenly over the pasta.

(7) Finish: Bake for 25 minutes until the top is golden and the sauce is bubbly.

(8) Plate and serve: Let cool for 10 minutes before serving. Serve it with some crusty sourdough and our Holiday Salad or our Simple Gem Salad and you’ll have a perfect meal.

Eat and enjoy every bite because you can!

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 courses you might enjoy

Brandon’s Cheesy Mushroom and Leek Bread Stuffing (Low FODMAP)

20 Minutes prep • 90 minutes cook • Low FODMAP • Serves 8 • Ok to make ahead: Steps 1-3

Indulge in the rich flavors of Brandon's Cheesy Mushroom and Leek Bread Stuffing this holiday season. With rosemary sourdough, oyster mushrooms, and a blend of gruyere and Jarlsberg cheeses, this dish is a celebration of tastes and texture in every bite. The final dish is a flavorful masterpiece that pairs perfectly with meats, poultry, or pork. Savor each bite, and relish the joy of good food and good company. Brandon's Cheesy Mushroom and Leek Bread Stuffing is not just a side dish—it's a culinary experience worth celebrating.

Ingredients

24 ounces Organic Rosemary Sourdough Bread (you can also use plain sourdough bread)

4 ounces dried, sweetened cranberries (optional)

1 tablespoon garlic-infused olive oil

3 tablespoons salted butter, room temperature

2 Large leeks (green part only), washed and chopped (you will need 2 cups total)

1 pound oyster mushrooms, chopped

1/2 pound gruyere cheese, grated

1/4 pound Jarlsberg cheese, grated

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)

3 eggs, room temperature, beaten

1 tablespoon fresh, or 1 teaspoon dry rosemary

1 tablespoon fresh, or 1 teaspoon dry thyme

2 teaspoons fresh, or 3/4 teaspoon dry sage

1 teaspoon Kosher salt

1/2 teaspoon black pepper

Directions

(1) Prepare: Preheat oven to 300 degrees F. Cube the bread (including the crust) into bite-sized pieces. Chop the mushrooms, leek greens, and fresh herbs (if using). Grate the cheeses. Grease a 9”x 13” pan or equivalent with 1 tablespoon butter.

(2) Toast bread cubes: Spread the bread cubes evenly across two rimmed baking sheets. Put in preheated oven and bake for 10 mins. Remove from the oven and sprinkle very lightly with Kosher salt. Set aside.

(3) Cook the greens: In a medium skillet over medium-high heat, add the garlic olive oil, when hot, add dry herbs and let sizzle for 30 seconds. (If using fresh herbs, add them with the leek greens.) Add the leek greens and sauté for about 5 minutes, or until tender. Add the butter to the pan and then, when melted, add the chopped mushrooms and sauté until mushrooms start to turn golden brown (about 10 minutes more). Set aside.
(4) Combine: In a large mixing bowl, combine the sauteed greens with the toasted bread cubes and cranberries (if using). Lightly whisk the eggs before you add them to the bread cube mixture. Toss well. Add 2 cups of chicken broth. Toss again. Add salt and pepper and, if it seems dry add another 1/2 cup of chicken broth. Add about 3/4 of the grated cheese to the mixture and toss once more.

(5) Bake: Put the bread cube mixture in the prepared baking dish. Cover with aluminum foil and bake for 30 minutes. After 30 minutes, remove from the oven and remove the foil. Top with your remaining cheese and bake for another 20-30 minutes until the cheese is fully melted. If you like a crisp top, you may finish the cooking time with 2 - 3 minutes under the broiler. 

(6) Plate and serve: Serve as a hearty side dish for meat, poultry, or pork. This bread stuffing goes great with traditional turkey and gravy or even with a less traditional rosemary cream 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. 

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™ side dish 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

Italian Sausage Breakfast Bake (Low FODMAP)

20 Minutes prep • 45 Minutes cook • Low FODMAP • Gluten-free • Makes 12 pieces • Ok to make ahead: Steps 1-5

Delicious Italian sausage, baked together with eggs and potatoes and topped with really flavorful cheese means you have the whole breakfast menu at once! This breakfast bake comes together quickly and easily and your kitchen will smell delicious while it’s cooking so it’s a great way to greet the day. A perfect breakfast or brunch for the whole family or a table of guests—or cut the recipe in half for a smaller crowd. Leftovers are also delicious and heat up nicely in the microwave or oven.

This is an exclusive recipe just for recipe club members.

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

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

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

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

More Deliciously Low FODMAP™ breakfast recipes

Savory Waffles Benedict (Low FODMAP)

30 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Serves 4-8 • Ok to make ahead: Steps 1-5

Want a new (dare I say better) version of classic Eggs Benedict? One that can easily be made gluten-free? This is it! Waffles Benedict, made with crisp and cheesy savory waffles, flavorful ham, perfectly poached eggs, and creamy Hollandaise sauce. Worried about making the Hollandaise sauce yourself? Follow my Easy Hollandaise Sauce recipe and you’ll be a pro in no time. So, next time you get family or friends together for brunch, impress them with your culinary skills by serving them this fabulous breakfast.

Ingredients

2 cups gluten-free flour

1 1/2 teaspoons Kosher salt

1 1/2 teaspoons baking powder

2 tablespoons granulated sugar

2 eggs

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

2 cups lactose-free milk

1 cup shredded Swiss or gruyere cheese

2 tablespoons fresh chives, chopped (plus more for serving)

1/4 teaspoon black pepper (to taste)

8 slices Canadian bacon or ham

8 poached eggs

1 cup hollandaise sauce (recipe below)

Directions

(1) Prepare: Make the hollandaise sauce (recipe below). Melt the butter. Heat and lightly brown the Canadian bacon (if using) or the ham in a dry frying pan over medium-high heat.

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

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

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

(5) Add the cheese: Fold in the cheese, chives, and pepper.

Make-ahead note: At this point, let the batter rest while you preheat the waffle iron, or cover the bowl tightly with plastic wrap and keep it in the refrigerator for a few hours or up to 1 day until you’re ready to cook the waffles.

(6) Cook: Preheat the waffle iron. Once your waffle iron is heated, spray the iron top and bottom with coconut oil cooking spray (or another cooking spray), then ladle an equal amount of batter into each segment of the waffle iron. Cook until crisp but not burned (about 3 minutes). Remove from the waffle iron to a cooling rack to keep the waffles crisp.

(7) Poach the eggs: Poaching eggs is a snap with this nifty egg-poacher insert for your frying pan. In a deep frying pan put about 1/4 inch of water and set the poacher in the water. Turn the heat to medium-high just until the water boils, then turn it down to medium. Put about 1/2 teaspoon of butter in each poaching container. Once it melts, spread it up the sides of each container. Add an egg to each poaching container plus a light sprinkle of salt and a grind of pepper. Cover the pan and cook for 3-5 minutes, depending on how soft you like your eggs. Remove from heat as soon as they reach your desired doneness.

(7) Plate and serve: Starting with a waffle (or two) on each plate, add a drizzle of Hollandaise sauce, then layer on the Canadian bacon or ham, the poached egg, and another generous drizzle of Hollandaise sauce. Sprinkle with chopped chives and a grind of fresh black pepper. You can also set this up like a waffle sandwich with one waffle on the bottom and one on top!

Ingredients: Easy Hollandaise Sauce

3 egg yolks

1 tablespoon fresh-squeezed lemon juice  (or more to taste)

1 teaspoon Dijon mustard

1/2 teaspoon Kosher salt

1/2 cup salted butter, melted

Directions: Easy Hollandaise Sauce

(1) Prepare: Separate the eggs so you have just the 3 egg yolks in a medium-sized mixing bowl or in the jar of a blender. Add the lemon juice, Dijon mustard, salt, and cayenne pepper. Whisk until well combined or blend for about 5 seconds.

(2) Melt the butter: In a microwave-safe cup, melt the butter for about 1 minute until it’s hot. Or do this in a small saucepan on the stove over medium heat. Butter should be fully melted and hot but not browning.

(3) Combine: While whisking constantly, slowly pour the hot butter into the egg yolk mixture until all butter is fully incorporated. If using a blender, slowly pour the hot butter into the egg yolk mixture while the blender is running at medium speed. If using an immersion blender, slowly pour the hot butter into the egg yolk mixture with the immersion blender, in the middle of the mixture, running on medium speed.

(4) Finish: Once all the butter is incorporated and your sauce is smooth, taste and add more salt if needed.

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

Crispy Brussels Sprouts and Bacon Pizza (Low FODMAP)

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

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

This is an exclusive recipe just for recipe club members.

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

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

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

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

More Deliciously Low FODMAP™ main course recipes

Crispy Corn Fritters (Low FODMAP)

15 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Vegetarian • Makes 2 dozen • Ok to make ahead: Steps 1-5

When my client told me she liked corn fritters, I had to try them out to see if I liked them too. I decided a savory version would be good since corn is already on the sweet side. These corn fritters have a delightful savory crunch that is complemented by the sweetness of the corn. They make a wonderful appetizer that can be made with fresh or frozen corn—so don’t wait for summer to add these to your appetizer selection. Delicious with sour cream or simply on their own. You can serve them hot or at room temperature—so they are a great make-ahead appetizer.

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™ appetizer recipes

Buffalo Chicken Enchiladas (Low FODMAP)

20 Minutes prep • 40 Minutes cook • Low FODMAP • Gluten-free • Serves 6 • Ok to make ahead: Steps 1-4

Smoke N Sanity has inspired me again with Low FODMAP Buffalo Seasoning and Salsa! Of course, I had to create a recipe that would feature them both—and I must say this one is quite delicious. Tangy Buffalo sauce tempered by lime sour cream smothering tortillas layered with super flavorful chicken and a creamy filling come together to deliver the perfect buffalo chicken enchiladas. And, since they’re made in one pan, they’re easy to make and easy to clean up too.

Ingredients: Enchiladas

2 tablespoons garlic-infused olive oil

1 bunch green onions (green part only), chopped

1 jalapeno pepper, seeded and chopped

1 pound ground chicken

1 tablespoon Smoke N Sanity Chili Seasoning (use code IBSGC15 for 15% discount)

1 cup water

1/2 - 3/4 cup buffalo sauce (recipe below)

1/2 cup Smoke N Sanity Mild Salsa (use code IBSGC15 for 15% discount)

1/2 cup chopped cilantro

4 ounces lactose-free cream cheese, room temp

1/4 cup lactose-free plain yogurt

1 tablespoon dried parsley

1 tablespoon dried chives

3/4 teaspoon dried dill

1 teaspoon smoked paprika

Kosher salt and black pepper

1 cup shredded extra sharp cheddar

1/2 cup shredded fontina, jack, or pepper jack cheese

6 gluten-free corn tortillas

Ingredients: Buffalo Sauce

1/2 cup (1 stick) salted butter, melted

1/8 - 1/4 cup low FODMAP hot sauce

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

1/2 teaspoon salt

1/2 teaspoon black pepper

Ingredients: Lime Sour Cream

1/2 cup lactose-free sour cream

Juice of 1/2 lime

1/2 teaspoon of salt

Avocado, limes, and cilantro, for serving

Directions: Enchiladas

(1) Prepare: Preheat the oven to 400 degrees F. Grate the cheese. Chop the green onions and jalapenos. Make the buffalo sauce and lime sour cream.

(2) Cook the chicken: In a large oven-safe skillet, combine the garlic olive oil, chicken, green onions, and jalapeno pepper. Cook, breaking up the meat as it cooks, until browned, about 5 minutes. Add a tablespoon of chili seasoning, then pour in the water, the buffalo sauce, and the salsa. Simmer 5-8 minutes. Remove from the heat and stir in the cilantro.

(3) Make the filling: In a bowl, combine the cream cheese, yogurt, parsley, chives, dill, paprika, and a pinch each of salt and pepper. Stir in half of the shredded cheese.

(4) Assemble: Spoon the cream cheese mix down the center of each tortilla, roll the tortilla around the mixture and place the tortillas, seam side down, into the skillet on top of the chicken. Top with the remaining shredded cheese.

Make-ahead note: At this point, you may set the pan aside until you’re ready to bake. If you refrigerate, it will take a bit more time to heat through so plan to bake for 20-25 minutes.

(5) Bake: Put the whole pan in the oven and bake for about 15 minutes, until the cheese has melted.

(6) Plate and serve: Serve warm, topped with the lime sour cream, avocado, cilantro, and additional chopped jalapeños and salsa.

Directions: Buffalo Sauce 

Combine all ingredients in a glass jar, measuring cup, or bowl. Shake or whisk together.

Directions: Lime Sour Cream

Combine all ingredients in a small bowl. Stir until smooth. Taste and adjust salt if needed.

Eat and enjoy every bite because you can!

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

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

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

More Deliciously Low FODMAP™ main course recipes

Everything Spiced Snack Crackers (Low FODMAP)

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

Get ready to get addicted! These crackers are crisp and buttery and, thanks to some pretty darn good herbs and seasonings, they’re so tasty you won’t believe they’re low FODMAP. Add to that, they’re super easy to make, you can store them nicely (so a great make-ahead for your next gathering) and you’ve got a perfect recipe. Mix up a batch or two of these and give them a try. I think you’ll agree—they are delicious!

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™ appetizer 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

Rosemary Cheddar Savory Biscotti (Low FODMAP)

15 Minutes prep • 60 Minutes cook • Low FODMAP • Gluten-free • Makes 12 - 16 • Ok to make ahead: Steps 1-3

We all know sweet biscotti and coffee make a wonderful combination. So why not savory biscotti and soup? When my client asked me if I had a recipe for savory biscotti, I decided it sounded great and I would have to create one! This recipe, featuring sharp cheddar cheese and fragrant fresh rosemary, with just enough cayenne to give it a bit of heat, makes a perfect dipper for your favorite soup.

Ingredients

2 eggs

1 cup grated Extra Sharp Cheddar cheese

1/4 cup grated Parmesan cheese

1 cup gluten-free flour, plus more as needed

1/2 teaspoon baking powder

3/4 teaspoon Kosher salt

1 teaspoon dry rosemary

1/8 teaspoon cayenne, or to taste

Directions

(1) Prepare: Preheat the oven to 350 degrees F and line a baking sheet with parchment paper. Grate the cheeses.

(2) Blend the liquid ingredients: Put the eggs and cheese in a food processor and process until yellow and thick, about a minute. Add the flour, baking powder, salt, rosemary, and cayenne and process for about another minute until the dough is well blended and comes together.

(3) Shape the dough: Turn the dough out onto a lightly floured surface and gently knead it and shape it into an 8- to 10-inch log, Transfer to the prepared baking sheet and gently flatten.

(4) Bake: Put the baking sheet in the oven and bake until the log begins to color and is firm to the touch, 20 to 25 minutes. Cool for about 10 minutes, then cut on the bias (diagonal) into half-inch slices. Lay the slices flat on the prepared baking sheet and bake until crisp and toasted, 15 minutes; turn and toast the second side for another 10 to 15 minutes. Cool completely before serving.

Eat and enjoy every bite because you can!

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

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

Pumpkin Mac & Cheese With Crispy Sage (Low FODMAP)

15 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-free • Serves 6 • Ok to make ahead: Steps 1-3

Another pumpkin recipe to “spice” up your fall. I think adding pumpkin to anything just makes it better—and mac and cheese is no exception! This oh-so-creamy mac and cheese is made all in one pot and you can whip it up in 30 minutes. And, while it takes on a sophisticated taste with the addition of crispy sage and fresh thyme, don’t be fooled, your kids will love this cheesy, creamy, bowl of goodness. And so will you!

Ingredients

2 tablespoons salted butter

1 tablespoon fresh thyme leaves

12 - 18 small fresh sage leaves

1 pound gluten-free past such as Rummo Gluten-free Fusili

4 cups low FODMAP chicken broth such as Whole Foods Organic 365 (or water)

1 cup lactose-free whole milk

3 ounces lactose-free cream cheese

1 cup pumpkin puree

2 cups shredded sharp cheddar cheese

1 cup shredded gruyere cheese

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

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

1 teaspoon paprika

1/4 teaspoon cayenne pepper

Kosher salt and black pepper

Directions

(1) Toast the sage: Melt the butter with the thyme, and the sage in a large pot or Dutch Oven set over medium heat. Allow the butter to brown as the sage gets crisp, about 3 minutes. Once browned, remove the sage leaves and set aside.

(2) Cook the pasta: To the pot, add the pasta and toss with the butter and herbs in the pot. Add 4 cups of low FODMAP chicken broth (or water for a vegetarian option) and bring to a boil over high heat. Add 1 1/2 teaspoons of salt. Cook, stirring occasionally, for 8 minutes. Do not drain the water. Stir in the milk, cream cheese, and pumpkin, and cook until the cream cheese has melted and the pasta is al dente, about 4-5 minutes more.

(3) Grate the cheese: While the pasta is cooking, grate the cheddar and gruyere cheeses.

(4) Add the cheese: Add the grated cheese, Smoke N Sanity Essence of Onion and Essence of Garlic salts, paprika, and cayenne, and stir until melted and creamy. Remove from the heat.

(5) Finish: Taste and season with additional salt and pepper if needed. If the sauce seems too thick, add ¼ cup milk or water to thin it a bit.

(6) Plate and serve: Divide the mac and cheese between bowls. Top with black pepper and crispy sage.

Eat and enjoy every bite because you can!

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

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

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

More Deliciously Low FODMAP™ main course recipes

Macaroni Salad with a Twist (Low FODMAP)

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

Light on the mayo and heavy on the crunch of vegetables, this macaroni salad with a twist is an excellent side dish for BBQ or any main course. This recipe was inspired by my friend Brandon’s old family recipe—but was modified according to what I had in my pantry and refrigerator which didn’t exactly match his recipe! You can follow this recipe or be creative and put in what you have on hand too. And, the amazing secret I learned about leftovers? This salad is delicious when it’s heated! Really. It turns into a delightful hot pasta dish after a minute or two in the microwave.

Ingredients: Salad

12 ounces dry gluten-free pasta (cooked per package instructions)

2 Persian cucumbers, washed and chopped

4 green onions, green part only, chopped

4 medium carrots, chopped (carrots that have the tops on have the best flavor)

Ingredients: Dressing

3/4 cup Mayonnaise

1 1/2 tablespoons Dijon mustard

1 teaspoon rice vinegar

1 tablespoon dried Dill

1 tablespoon Caraway seeds

1 teaspoon Kosher salt

1 teaspoon black pepper

Directions

(1) Prepare: Cook the pasta following the instructions on the package. Drain, do not rinse, and set aside. Chop vegetables.

(2) Make dressing: In a large mixing bowl, combine the dressing ingredients and mix until well blended.

(3) Add the veggies: Once your dressing is well mixed, add the chopped vegetables and mix until well blended. I love extra veggies because it adds a layer of crunch, but if you want more pasta, reduce the amount of vegetables you put in.

(4) Add the pasta: Add the cooked, drained, and cooled pasta and stir until well combined. Taste to see if any more seasoning is needed. Pasta will naturally absorb the dressing so you may have to adjust (add more dressing, salt or pepper) after chilling.

(5) Finish: Once combined, serve right away. Or chill for a couple of hours as needed.

(6) Plate and serve: Serve with your favorite BBQ or cajun chicken for a cooling side dish.

(7) Storage: Keep leftovers in the refrigerator in an airtight container. And, the amazing secret I learned about leftovers of this salad? It’s delicious when heated. Really! It turns into a delightful hot pasta dish after a minute or two in the microwave.

Eat and enjoy every bite because you can!

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

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

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

More Deliciously Low FODMAP™ main course recipes