Sesame Almond Snack Bars (Low FODMAP)

15 Minutes prep • 20 Minutes cook • 30 Minutes cool • Low FODMAP • Gluten-free • Makes 18 bars

I often get asked for links to low FODMAP portable snacks including granola bars and the like. The ones you buy off the shelf tend to be hard to find and quite pricey when you do find them. So, this recipe is an attempt to provide a crunchy/chewy and satisfying on-the-go snack that’s easy to make, minimally sweet, and maximally flavorful. The almonds, sesame seeds, flax seeds, and rolled oats provide a rich, nutty taste, while the combination of dark chocolate, cranberries, and a hint of salt brings out the perfect balance of salty sweetness. Join me in the kitchen and treat yourself to a homemade snack that's as easy to make as it is delightful to enjoy.

Ingredients

1 1/2 cups gluten-free old-fashioned oats

1/2 cup sesame seeds

1/2 cup gluten-free brown rice crisp cereal

1/2 cup raw almonds, chopped (optional)

1/2 cup dried cranberries, chopped (optional)

1/4 cup almond flour

1/4 cup cacao nibs

3 tablespoons ground flax seeds

1 tablespoon psyllium husk powder or chia seeds

1/2 teaspoon Kosher salt

1/4 teaspoon baking soda

1/4 cup maple syrup

1/4 cup corn syrup*

2 tablespoons coconut oil

2 teaspoons vanilla extract

5 ounces tempered dark chocolate (I use Ghirardelli Dark Chocolate melting Wafers)

2 tablespoons toasted sesame seeds, for topping

Flakey salt (optional) for topping

Directions

(1) Prepare: Preheat oven to 350 degrees F. Line an 8x8 inch square pan with parchment paper.

(2) Blend dry ingredients: In a bowl, mix the oats, sesame seeds, brown rice crisps, chopped almonds, almond flour, ground flax seed, psyllium husk or chia seeds, and baking soda.

(3) Heat the liquid: Warm the maple syrup, corn syrup, and coconut oil together in the microwave. Stir, add vanilla extract, then pour over the oats. Stir well to coat all the dry ingredients with the maple syrup mixture. Press the dough into the prepared pan and flatten it out with a rubber spatula. Press the dough down so it’s nicely compacted.

(4) Bake: Bake for 20 minutes, until golden on top. Let cool for 10-15 minutes, then remove the bars and the parchment from the pan to a cutting board. Cut into squares or bars.

(5) Finish: Melt dark chocolate melting wafers (tempered chocolate) in the microwave and drizzle the melted chocolate over the bars. Sprinkle with the toasted sesame seeds and flaky salt. Let stand until the chocolate hardens (about 15 minutes—depending on the temperature in your kitchen. Put in the refrigerator or freezer if you’re in a rush). Store extras in an airtight container.

Eat and enjoy every bite because you can!

Recipe note:

*I use Karo brand corn syrup, which contains no high-fructose corn syrup (HFCS is high in FODMAPS).

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

Pomegranate Cranberry Sauce (Low FODMAP)

20 Minutes prep • 8 Hours chill • Low FODMAP • Gluten-free • Lactose-free • Serves 8 • Ok to make ahead: Steps 1-4

Celebrate the season with the perfect blend of cranberries and pomegranates in this delicious Pomegranate Cranberry Sauce that’s about to become your new favorite! Both of these vibrant gems come together to create a sauce that strikes the perfect balance between sweet and tart. Whether you're serving it alongside the classic turkey, spreading it on warm rolls, or pairing it with your other favorite festive dishes, this Pomegranate Cranberry Sauce will add a touch of elegance and a burst of holiday flavor to every bite.

Ingredients

12 ounces fresh cranberries

1/2 cup light brown sugar, packed

1/4 cup pomegranate molasses (or corn syrup* will also work)

3 sprigs fresh thyme

1 medium pomegranate, arils (seeds) removed (about 1 cup pomegranate arils)

Directions

(1) Prepare: Remove the seeds from the pomegranate, being careful to keep them whole.

(2) Cook the cranberries: Put the cranberries, sugar, pomegranate molasses or corn syrup, and thyme in a saucepan over medium heat. Bring to a boil and stir gently, but often, as it cooks for about 5 minutes until most of the cranberries have burst open.

(3) Cool: Remove from the heat, remove the thyme sprigs, and let cool.

(4) Finish: When cooled to room temperature, add the pomegranate arils and stir gently to combine.

Make-ahead note: At this point, you may put it in an airtight container and refrigerate it overnight (or longer), until ready to serve

(5) Plate and serve: Serve chilled with your holiday turkey, pork loin, or everyday chicken!

Eat and enjoy every bite because you can!

*Recipe note: If you use corn syrup in place of the pomegranate molasses, please use Karo brand corn syrup, which contains no high-fructose corn syrup (HFCS is high in FODMAPS). 

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™ holiday recipes

Chocolate Oatmeal Cookies (Low FODMAP)

20 Minutes prep • 10 Minutes cook • Low FODMAP • Gluten-free • Makes 12 Sandwiched Cookies

Experience the best of two worlds with my delicious Chocolate Oatmeal Cookies—a delightful fusion of classic buttery oatmeal cookies and the indulgent richness of chocolate. Each bite promises just the right amount of each. Get ready to embark on a yummy journey of taste where the rustic charm of oatmeal cookies meets the decadent taste of chocolate in every delightful bite.

Ingredients

1 stick (8 tablespoons) salted butter

1/2 cup packed brown sugar

1 tablespoon corn syrup (see recipe note)

1 teaspoon vanilla extract

1 cup gluten-free rolled oats

1/4 cup almond flour

1/2 teaspoon kosher salt

1 egg white

1 1/2 cups semi-sweet chocolate chips, melted

Directions

(1) Prepare: Position racks in the upper and lower thirds of the oven. Preheat the oven to 350 degrees F. Line 2 baking sheets with parchment paper.

(2) Melt the butter and sugar: In a skillet over medium heat, melt the butter together with the brown sugar. Bring to a boil and cook for 1 minute, until the sugar dissolves and starts to look like caramel. Remove from the heat and transfer to a bowl. Whisk in the corn syrup and vanilla, and keep whisking until smooth and glossy. Add the oats, almond flour, and salt stirring until well combined. Let cool for 5 minutes, then stir in the egg white. Let the dough sit for 10 minutes to thicken. 

(3) Bake: Drop a heaping teaspoon-size amount of dough on the prepared baking sheets, leaving about 3 inches of space between each one. Bake for 7-9 minutes until golden brown around the edges. Allow the cookies to cool on the baking sheet for 5 minutes, then transfer to a wire rack to cook completely. 

(4) Melt the chocolate: Put the chocolate in a microwave-safe bowl or large measuring cup. Heat in 30-second increments, stirring once the chocolate has really started to melt. Keep heating and stirring just until the chocolate is smooth when you stir it.

(5) Sandwich the cookies: Put a dollop of melted chocolate on the bottom of one cookie and sandwich it together with another cookie of similar shape/size. Continue until all cookies have been paired and sandwiched.

(6) Plate and serve: Let sit at room temperature until the chocolate hardens, or refrigerate if you’re in a hurry. Store cookies in an airtight container for up to 4 days.

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. 

Recipe note: Please use Karo brand corn syrup, which contains no high-fructose corn syrup (HFCS is high in FODMAPS). 

When you are following a low FODMAP diet, overconsumption of sugar of any sort is not recommended. So, even though you may want to eat the whole pan of treats, cut them into squares and eat only one to allow yourself a treat without triggering your IBS symptoms. And, if you are highly sensitive to fructose, you may not be able to tolerate any sweet desserts. You are your own best judge of your tolerance for any potential IBS trigger. 

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

Flourless Chocolate Cake With Chocolate Ganache (Low FODMAP)

15 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-free • Serves 8 • Ok to make ahead: Steps 1-6

I know I’ve published flourless chocolate cake before but when I discover an even better recipe, well, I just have to share! Get ready for the best chocolate cake of your life. This flourless chocolate cake, topped with a deeply chocolatey ganache, is the epitome of decadence. Rich, gluten-free, and irresistibly delicious, it's the perfect dessert to elevate any celebration to a whole new level.

Ingredients: Cake

1 cup  semisweet chocolate chips or chopped semi-sweet baking chocolate

1/2 cup unsalted butter

3/4 cup granulated sugar or superfine sugar

1/2 teaspoon Diamond Crystal Kosher salt or 1/4 teaspoon table salt

1 teaspoon vanilla extract or hazelnut extract

3 large eggs lightly beaten

1/2 cup Dutch process cocoa powder

Ingredients: Chocolate Ganache

1 cup semisweet chocolate chips or chopped semi-sweet baking chocolate

1/2 cup heavy cream

Powdered sugar and raspberries for serving

Other optional toppings: my real whipped cream, my whipped coconut cream, or lactose-free ice cream.

Directions

(1) Prepare: Preheat oven to 375 degrees F. Grease an 8-inch round springform cake pan or standard 8-inch round cake pan with butter or nonstick cooking spray (I like this coconut oil cooking spray for baking). Line the bottom of the pan with a round of parchment (I love these pre-cut 8-inch parchment rounds) and spray it with nonstick cooking spray. Set aside. 

(2) Melt the butter and chocolate: Put the chocolate and butter in a large microwave-safe bowl, and heat in 30-second intervals until the butter is melted and the chocolate is soft, about 60 - 90 seconds. Remove from the microwave and stir until the chocolate is melted and the mixture is smooth. If you need to reheat, do so in 10-second intervals. Add the sugar, salt, and vanilla extract and stir until smooth and combined.

(3) Add the remaining ingredients: Lightly beat the eggs and add them to the chocolate mixture and stir until smooth. Add the cocoa powder and stir until just combined. Don't over-mix. 

(4) Bake: Pour the batter into the prepared pan and bake for 25 minutes or until the cake has a thin crust on the top and the center registers 200 degrees F on an instant-read thermometer. Remove from the oven and let the cake cool on a wire cooling rack for 10 minutes. Loosen the edges of the cake from the pan by running a butter knife around the edge. Carefully remove the springform pan sides, or if using a non-springform pan, carefully turn it upside down onto a serving plate. The bottom of the cake will now be the top of the cake. Let the cake cool completely. 

(5) Make the Chocolate Ganache: While the cake is cooling, make the chocolate ganache. Combine the chocolate and cream in a medium microwave-safe bowl, and heat until the cream is quite hot so it will melt the chocolate, about 30 seconds. Remove from the microwave, and stir until the chocolate melts and the mixture is smooth. 

(6) Finish: Spread the chocolate ganache evenly over the cooled cake. Let the glaze set up for a few hours before cutting and serving. You can put it in the refrigerator to speed up the process. 

(7) Plate and serve: Just before serving, dust the cake with powdered sugar and add the raspberries to the top. Cut the cake into slices and serve. This cake is also great with my real whipped cream, my whipped coconut cream, or lactose-free ice cream.

Eat and enjoy every bite because you can!

Recipe note: This recipe was originally published by King Arthur Flour and shared with me by my friend Leslie Kingsbury. No wonder it’s fit for a king!

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

Pumpkin Spice Latte (Low FODMAP)

5 Minutes prep • 5 Minutes cook • Low FODMAP • Gluten-free • Serves 2

Indulge in Autumn's warm embrace with a homemade Pumpkin Spice Latte. With this simple recipe, you can experience a classic fall flavor without going to your local coffee shop and without consuming loads of sugary FODMAPs. This delicious creamy latte features the perfect blend of real pumpkin and classic pumpkin spice flavors, making it the perfect autumn treat. A dollop of whipped cream and a dusting of nutmeg make it simple perfection.

Ingredients: Latte

2 tablespoons pumpkin puree (I always use Libbys)

1/2 teaspoon pumpkin pie spice*

1 1/2 tablespoon superfine sugar

1 tablespoon vanilla extract

1 1/2 cups lactose-free whole milk, warmed

1/2 cup heavy cream

1/4 - 1/2 cup strong decaf coffee or espresso (I use Starbucks Decaf Via Italian Roast)

Ingredients: Whipped Cream

1 cup heavy whipping cream

1 tablespoon powdered sugar (or to taste)

1/2 teaspoon vanilla extract

Directions: Latte

(1) Heat the milk: Heat the milk in a small saucepan over medium heat (or in the microwave) and remove from the heat before it boils.

(2) Blend: To the blender add pumpkin, pumpkin pie spice, superfine sugar, vanilla extract, and heated milk. Blend on high until smooth and consistent. Then pour the hot coffee into the blender and blend again – about 2 minutes altogether.

(3) Serve: Pour the hot latte mixture into mugs. Add a dollop of whipped cream and a sprinkle of nutmeg.

Directions: Whipped Cream

(1) Prepare: Keep cream well-chilled until ready to whip and don’t prepare this too far ahead of time as it’s best when freshly whipped (a few hours is OK and then keep it in the fridge).

(2) Whip: Pour cream into a medium to large metal or glass mixing bowl or the largest bowl of your stand mixer and, using your largest whisk (or the whisk attachment on your mixer, or a hand mixer), beat until soft peaks form.

(3) Finish: Add the powdered sugar and vanilla and whip until the cream holds its shape nicely. Taste and adjust sugar as needed.

Drink and enjoy every sip because you can!

*Make your own Pumpkin Spice

Combine in a small bowl or jar, and stir well the following spices:

3 tablespoons ground cinnamon

1 tablespoon ground ginger

2 teaspoons ground nutmeg

1 teaspoon ground allspice

1 teaspoon ground cloves

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™ drink recipes

Chocolate-Covered Peanut Butter Pretzel Treats (Low FODMAP)

15 Minutes prep • 20 Minutes chill • Low FODMAP • Gluten-free • Makes 24 • Ok to make ahead: Steps 1-6

These crunchy treats are just that. A treat! They are quick and easy to make — no cooking required. The combination of peanut butter, pretzels, and chocolate is delicious (I love anything with peanut butter and chocolate!) The crunch of the added rice cereal brings out the “treat” in anything! They are so good you’ll be tempted to eat them all at once so plan to make them when you have a few friends around to help.

Ingredients

1 (12-ounce) bag good quality semi-sweet chocolate chips (I used Guittard)

1 tablespoon coconut oil

3/4 cup crunchy or creamy natural peanut butter (just peanuts and salt)

3 cups gluten-free crispy brown rice cereal

1 cup gluten-free pretzels, broken into pieces

1 cup peanut butter chips, peanuts, or Peanut Butter M&Ms

Directions

(1) Prepare: Line a cookie sheet or two (that fit in your refrigerator) with parchment paper.

(2) Melt chocolate: Combine the chocolate chips and the coconut oil in a microwave save bowl and heat on high for 1 minute. Stir and heat for another 30 seconds (or more) if additional time is needed to melt the chips completely.

(3) Add the pretzels: In a large bowl, combine the pretzel pieces and the crisp rice cereal. Pour the chocolate mixture over the pretzel blend and fold the mixture with a rubber spatula just until everything is coated in chocolate.

(4) Add the chips: Add the peanut butter chips, peanuts, or M&M and stir just until combined.

(5) Shape the treats: Use a cookie scoop to scoop out about 1 1/2 tablespoon size balls and drop them onto the parchment-lined pan with a little space between each one.

(6) Chill: Put the pan(s) in the refrigerator to chill for about 20 minutes until set. If you have any left, store them in the refrigerator so they don’t get too melty.

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™ dessert recipes

Sweet and Savory Roasted Brussels Sprouts (Low FODMAP)

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

Roasting Brussels sprouts is a wonderful way to bring out their naturally sweet flavor. And, when roasted with a little bacon and the sweet and tangy taste of raisins and cranberries, the combination is really delicious. The sprouts turn out crispy on the outside and tender on the inside. The raisins and cranberries get wonderfully charred and chewy. Altogether this is a fantastic combination.

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™ side dish recipes

45-Minute Flourless Chocolate Cake (Low FODMAP)

15 Minutes prep • 30 Minutes cook/cool • Low FODMAP • Gluten-free • Serves 8 • Serving Size 1/8 • Ok to make ahead: Steps 1-5

This is a delicious dessert to please the most discerning chocolate lover that just happens to be gluten-free. You can make it in 45 minutes or less and it’s best prepared one or two days ahead so it can rest in the refrigerator before serving. So, it’s a wonderful make-ahead dessert that’s perfect for a party! The flavor of this cake is heavily dependent on the quality of the chocolate you use, so don’t skimp on quality if you want the best result. I used Guittard 70% Bittersweet Chocolate Baking Bars which were delicious. Serve this cake with a dollop of whipped cream, a drizzle of caramel, or a scoop of lactose-free ice cream.

See how to make it!

Ingredients

4 oz fine-quality bittersweet chocolate (not unsweetened) I used Guittard 70% Bittersweet Chocolate Baking Bars

1 stick (4 oz) unsalted butter

3/4 cup (5.25 oz) granulated sugar

3 large eggs (5.25 oz total)

1 teaspoon (.16 oz) vanilla extract

1/2 cup (1.5 oz) unsweetened cocoa powder plus additional for topping

Directions

(1) Prepare: Preheat oven to 375 degrees F. Butter an 8-inch round baking pan. Line the bottom of the pan with a round of parchment paper and butter the paper.

(2) Melt the chocolate: Chop the chocolate into small pieces. In a double boiler or metal mixing bowl set over a saucepan of barely simmering water, melt the chocolate with the butter, stirring, until smooth.

(3) Add the sugar, eggs, and cocoa: Remove the top of the double boiler or the mixing bowl from the heat and whisk the sugar into the chocolate mixture. Beat the eggs in a small bowl and then slowly add the beaten eggs and whisk well as you are adding them. Sift the cocoa powder into the chocolate mixture and whisk until just combined.

(4) Bake: Pour the batter into the prepared pan and bake in the middle of the oven for 25 minutes, or until the top has formed a thin crust. Cool the cake in the pan on a rack for 5 minutes and then run a knife around the edge to loosen the cake and invert the cake pan onto a serving plate. The cake should come right out. Then you can peel the parchment off the cake. If you want to flip it “right side up” you may. Or leave it upside down.

(5) Finish: Dust cake with additional cocoa powder and refrigerate for a few hours or overnight until ready to serve. (This cake tastes better on day 2 so plan to make it ahead if you have time!)

(6) Plate and serve: Serve with a dollop of whipped cream, a drizzle of heated raspberry jam, or a scoop of lactose-free ice cream. Store this cake for up to a week in an airtight container in the refrigerator.

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™ dessert recipes

Holiday Egg Nog (Low FODMAP)

20 Minutes prep • 4 hours cook/chill • Low FODMAP • Serves 8 • Ok to make ahead: Steps 1-6

Creamy egg nog is a wonderful holiday tradition and this eggnog is no exception! It’s not hard to make and so much more delicious than the store-bought variety. You can sugar the rims of your glasses for a fancy touch, or just serve it in mugs with a dusting of grated nutmeg. Add alcohol if you like, or just enjoy it as is. Eggnog is truly Christmas in a cup.

Ingredients

6 large egg yolks

1/2 cup granulated sugar

1 cup heavy whipping cream

2 cups lactose-free milk (I used whole milk)

1/2 teaspoon ground nutmeg

Pinch of Kosher salt

1/4 teaspoon vanilla extract

Fresh ground nutmeg, for topping (fresh grated is best if you have whole nutmeg and a nutmeg grater)

Brandy, bourbon, or whisky, optional, see note

Directions

(1) Beat the egg yolks: In the bowl of your stand mixer, whisk the egg yolks and sugar together until light and creamy.

(2) Heat the milk: In a saucepan over medium-high heat, combine the cream, milk, nutmeg, and salt. Stir often until the mixture just starts to simmer. 

(3) Temper the eggs: Add a big spoonful of the hot milk to the egg mixture, whisking vigorously as you add it. Repeat, adding a big spoonful at a time, to temper the eggs. Once most of the hot milk has been added to the eggs, pour the mixture back into the saucepan on the stove. 

(4) Heat the mixture: Whisk constantly while heating, until the mixture reaches about 160 degrees F on an instant-read thermometer. It will thicken more as it cools.

(5) Add flavoring: Remove from heat and stir in the vanilla, and alcohol*, if using.

(6) Chill: Pour the eggnog into a mason jar, pitcher, or other container and cover it tightly with plastic wrap. Refrigerate overnight or until well-chilled. It will thicken as it cools.

(7) Serve: Serve with a sprinkle of nutmeg or cinnamon.

(8) Storage: Store homemade eggnog in the refrigerator for up to one week.

Drink and enjoy every bit because you can!

Alcohol: If you want to add alcohol to your eggnog, start with 1/4 cup brandy, bourbon, or whisky added at the same time as the vanilla, or after cooling the eggnog. Add more to taste, if desired. 

Sugared-rim glass: Dip the rim in corn syrup, then in granulated sugar. Voila! A sugared rim.

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™ drink recipes

Ice Cream with Dark Chocolate Balsamic Reduction (Low FODMAP)

5 Minutes prep • 20 Minutes cook/cool • Low FODMAP • Gluten-free • Lactose-free • Serves 8 • Ok to make ahead: Step 1

When your friend gives you Dark Chocolate Balsamic Vinegar of course you reduce it and put it on ice cream! And, Beckon Lactose-Free Sea Salt Chocolate Chip ice cream is the perfect ice cream to pair it with (though you could use any good lactose-free vanilla ice cream for this). Don’t expect it to taste like chocolate sauce, but trust me here, the subtly savory taste of the chocolate balsamic with the sweet ice cream and tart berries is an amazing flavor combination. Try it. I think you might love it!

Ingredients

1/2 cup Dark Chocolate Balsamic Vinegar (I used Stillwater Olive Oil Company)

1 scoops/person Lactose-free vanilla or vanilla chocolate chip ice cream (I used Beckon Lactose-free Sea Salt Chocolate Chip)

Fresh raspberries or strawberries (both are delicious so use whatever is in season)

Directions

(1) Make the balsamic reduction: In a small saucepan, add the balsamic vinegar and place over medium heat. Bring to a gentle boil then turn the heat down and let bubble for about 5 - 8 minutes until the reduction is thick enough to coat the back of a spoon (it will thicken more as it cools).

(2) Cool the balsamic reduction: Pour the reduction into a small bowl and let sit at room temperature until ready to use. Or, if you’re in a hurry to taste this delicious dessert, put it in the freezer to cool for about 5 minutes (check it and stir it so it doesn’t get too cold to drizzle).

(3) Plate and serve: Scoop the ice cream and drop the berries on top. Drizzle with the balsamic reduction.

Eat and enjoy every bite because you can!

Recipe note: The low FODMAP serving of balsamic vinegar is 1 tablespoon which is why this recipe is set to serve 8.

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™ dessert recipes

Sweet and Savory Candied Maple Walnuts (Low FODMAP)

5 Minutes prep • 10 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Makes 1 cup • Ok to make ahead: Steps 1-5

These are the simplest and best, candied walnuts you will ever make! Eat them plain, tossed on a salad, alongside your next cheeseboard, or on top of your overnight oats. No matter how you eat them, you will love them. Keep in mind the low FODMAP serving size of walnuts is ten halves. So don’t eat them all in one sitting — even though you might want to.

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

Sweet and Salty Nut Bars (Low FODMAP)

20 Minutes prep • 30 Minutes chill • Low FODMAP • Gluten-free • Lactose-free • Makes 16 bars • Ok to make ahead: Steps 1-3

When my client asked me about commercially available protein bars that are low FODMAP, I realized what is out there is pricey and often not low FODMAP. So, off to the kitchen I went to come up with a bar that would be high in protein, portable, and delicious. These chewy sweet and salty nut bars are the delicious result. They’re so good, you can even use them to sneak some extra protein into your kids’ lunches. They will love them. You can be creative with the nuts and seeds you use according to what you may have available. If you like them a little less sweet, cut the sweet syrup down a bit and be sure to account for peanut butter that has added sugar.

Ingredients: Bars

3 cups of unsalted nuts, roughly chopped (they can be any combination of: almonds, walnuts, pumpkin seeds, pecans, macadamia nuts, peanuts, etc.)

3 cups gluten-free crisp rice cereal

1/2 cup dried cranberries and/or raisins (optional)

3/4 cup corn syrup*

1/4 cup maple syrup

1 cup creamy peanut butter (just peanuts and salt)

1/4 cup coconut oil

1 teaspoon vanilla extract

1/2 teaspoon Diamond Crystal Kosher salt

1/2 to 3/4 cup semi-sweet chocolate chips (optional if you want to skip the topping)

Ingredients: Topping (if you don’t mix the chocolate in)

1/3 cup semi-sweet chocolate chips

1/2 teaspoon of coconut oil

Flaky sea salt for sprinkling (optional)

Directions

(1) Prepare: Line a 9 x 13 inch cake pan or a small rimmed baking sheet with parchment paper and set aside for later (make sure the parchment hangs over the side so you can lift the bars out easily to cut them when they’re done).

(2) Chop nuts: Roughly chop nuts in a food processor or by hand (you want the pieces to remain pretty good sized so you have a nice crunch in the bars).

(3) Blend liquid ingredients: In a medium saucepan, combine the corn syrup, maple syrup, peanut butter, coconut oil, and salt. Heat until all is melted together, stirring frequently. Remove from heat and add the vanilla.

(4) Blend dry ingredients: In a large mixing bowl, combine the chopped nuts, crisp rice cereal, cranberries, or raisins (if using), then stir to combine. Pour over the blended liquid ingredients and quickly stir, using a folding motion to coat all the cereal and nuts without crushing all the cereal.

Add the chocolate chips (if you’re not making the topping) and fold in just until blended but not melted.

(5) Spread in pan: Transfer the nut mixture to the prepared baking pan or sheet. Use the back of a spatula to evenly press the nut mix down into the pan and all corners until it’s all about the same thickness. Let set in the refrigerator for 20 - 30 minutes until the bars ar firm enough to cut.

(6) Cut into bars: Using the edges of the parchment lift to remove the bars from the pan and place on a flat workspace. Using a large sharp knife, cut the bars in half lengthwise and crosswise, then cut each section into four bars until you have 16 pieces.

(7) Melt the chocolate (if you didn’t add the chocolate into the bars): In a microwave-safe bowl, combine the chocolate chips and coconut oil and heat on high for 30 seconds. Stir and heat in 30-second increments, stirring in between, until fully melted. Put the chocolate in a small Ziploc bag with one corner snipped off and use it to pipe/drizzle the melted chocolate over the bars.

(8) Finish: Let the chocolate set, then sprinkle with the flaky sea salt (if using).

Storage: Store the bars in an airtight container with parchment between layers to prevent sticking, for up to one week. (If the weather is quite warm, or your house runs on the warm side, you may want to store in the refrigerator.)

Eat and enjoy every bite because you can!

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. 

*Recipe note: Please use Karo brand corn syrup, which contains no high-fructose corn syrup (HFCS is high in FODMAPS).

When you are following a low FODMAP diet, overconsumption of sugar of any sort is not recommended. So, even though you may want to eat the whole pan of treats, cut them into squares and eat only one to allow yourself a treat without triggering your IBS symptoms. And, if you are highly sensitive to fructose, you may not be able to tolerate any sweet desserts. You are your own best judge of your tolerance for any potential IBS trigger.

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™ sweet recipes

Charred Carrots with Orange Glaze (Low FODMAP)

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

These carrots are elegant, delicious, and a nice change of pace from your standard side vegetable. They're easy to make and you don’t have to pay any attention up to the very last 5 minutes of cooking. For the best flavor, look for carrots with fresh green tops that are all about the same thickness (if possible). If you use skinny carrots, they’ll cook faster than fat carrots.

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™ side dish recipes

Bourboneroos AKA Scotcheroos With a Twist (Low FODMAP)

20 Minutes prep • 30 Minutes cool • Low FODMAP • Gluten-free • Makes 12 - 16 • Ok to make ahead: Steps 1-5

These sweet treats are not for every day, but when you want to pull out all the stops on a delicious dessert, these are easy to make, perfect for potlucks and holiday cookie exchanges, and oh so delicious! The secret ingredient in these Scotcheroos is bourbon! And (while it’s optional) it really brings out the butterscotch flavor. Topping the bars with chopped dry roasted peanuts gives them a sweet/salty finish. This classic treat was already fantastic, now you have a low FODMAP version that rivals the original.

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™ dessert recipes

Chocolate Hazelnut Cranberry Clusters (Low FODMAP)

10 Minutes prep • 60 Minutes cool • Gluten-free • Low FODMAP • Makes 8 - 12 clusters • Ok to make ahead: Steps 1 - 4

If you’ve ever thought of making candy, this is a great place to start. These clusters are simple to make and quite delicious. And when you make them yourself, you can be sure you’re using low FODMAP ingredients that will agree with you. The mix of nuts, fruit, and chocolate makes a delightful combination of flavors and textures. 

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™ dessert recipes

Maple BBQ Sauce (low FODMAP)

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

Let’s face it, if the barbecue sauce isn’t delicious, what’s the point? It’s the sauce that really finishes the flavor of whatever you’re cooking or dipping. This simple barbecue sauce is easy and quick to make and it’s really quite fabulous.

Ingredients

8 ounces Pomi tomato sauce (or Del Monte, or other plain tomato sauce)

1 tablespoons red wine vinegar

3 tablespoons maple syrup

1 tablespoon garlic-infused olive oil

1 tablespoon gluten-free Worcestershire sauce

1 teaspoon Paprika or smoked Paprika

1/4 teaspoon Smoke N Sanity Essence of Garlic salt

1/4 teaspoon Smoke N Sanity Essence of Onion salt

1/4 teaspoon ancho chili powder (or regular chili powder will do)

Pinch cayenne pepper

Directions

(1) Combine ingredients: Add the bbq sauce ingredients to a small saucepan and whisk to combine.

(2) Cook: Bring to a low boil over medium heat. Once the mixture begins to bubble, stir and cook for 10-15 minutes until the sauce thickens up (enough to coat the back of a spoon).

(3) Finish: Remove from heat. Let cool and serve.

Eat and enjoy every bite because you can!

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

More Deliciously Low FODMAP™ main course recipes

Thai Sweet Chili Sauce (low FODMAP)

10 Minutes prep • Low FODMAP • Gluten-free • Lactose-free • Vegetarian • Makes 3/4 cup • Ok to make ahead: Steps 1-2

This Thai sweet chili sauce is very easy to make and oh so delicious. It’s a great sauce to use for all your Thai recipes and also as a sauce for stir fry, barbecue, or wherever you want some delicious Thai flavor. Drizzle it on, use it as a dipping sauce, or use it as a marinade. I’m certain you will love it.

Ingredients: Thai Sweet Chili Sauce

1 tablespoon grated fresh ginger

2 teaspoons lime zest

2 tablespoons lime juice

3 tablespoon maple syrup

3 tablespoons plain tomato sauce

1 tablespoon rice vinegar

2 teaspoons gluten-free soy sauce

1 tablespoon garlic-infused olive oil

1/4 teaspoon red pepper flakes

Directions

(1) Prepare: Peel and grate the ginger. Zest and juice the lime.

(2) Make the Thai Chili sauce: Put all ingredients in a glass jar and shake well to combine.

Make-ahead note: At this point, you may put the sauce in the refrigerator for up to two days until you’re ready to use it.

Eat and enjoy every bite because you can!

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

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

More Deliciously Low FODMAP™ sauce recipes

Strawberries and Creamsicles (low FODMAP)

10 Minutes prep • 5-8 Hours freeze • Low FODMAP • Gluten-free • Makes 6 • Ok to make ahead: Steps 1-2

Strawberry creamsicles are a wonderful summer treat. They’re easy to make and the simple ingredients mean the flavors are wonderfully intense. The quick strawberry compote is a great way to use up strawberries that are past their picture-perfect prime so don’t toss them out, give them new life! This compote is a wonderful topping for toast, ice cream, or yogurt too. Get ready to cool down and delight your palate with strawberries and creamsicles!

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™ dessert recipes

Chocolate Dipped Peanut Butter Rice Crispie Treats (low FODMAP)

5 Minutes prep • 30 Minutes cook/cool • Low FODMAP • Gluten-free • Makes 20 • Serving size: 1 - 2

Rice Crispie treats are one of those desserts I just love. They make me feel like I’m a kid at a bake sale with all kinds of goodies to choose from. And I always choose the Rice Crispie treat! This recipe brings together two of my favorite flavors, chocolate, and peanut butter, with the crisp rice cereal and marshmallows, to make the perfect (if a bit decadent) extra special treat! It’s chewy and chocolatey and peanut buttery—all at once.

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™ dessert recipes

Best BBQ Sauce (low FODMAP)

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

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

Ingredients

28 oz Pomi tomato sauce

4 oz tomato paste

1/2 cup red wine vinegar

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

2 Tbsp garlic-infused olive oil

2 Tbsp gluten-free Worcestershire sauce

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

2 tsp Paprika or smoked Paprika

1/2 tsp Smoke N Sanity Essence of Garlic salt

1/2 tsp Smoke N Sanity Essence of Onion salt

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

1/8 tsp cayenne pepper

Directions

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

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

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

Eat and enjoy every bite because you can!

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

More Deliciously Low FODMAP™ sauce recipes