Umami Nut and Seed Crackers (Low FODMAP)

10 Minutes Prep • 50 Minutes Cook • Low FODMAP • Gluten-free • Dairy Free • Vegan • Serving size 3 - 4 crackers • Ok to make ahead: Steps 1-4

If you know me, you know I always have seed crackers on hand. And if I’m running low, you’ll find me in the kitchen whipping up another batch! They are the perfect substitute for flour-based crackers and they add a ton of healthy ingredients and plants to your diet. In fact, this recipe includes 15 different plant-based ingredients! I have published a couple of versions of this recipe before, but because I make them so often, the recipe evolves and improves each time. So, I have to share this latest version with you!

Ingredients

3/4 cup raw sunflower seeds

3/4 cup raw pumpkin seeds

3/4 cup ground macadamia nuts

1/4 cup chia seeds (I use white but you can use any color. These are important - they hold everything together.)

1/2 cup whole flax seeds (any color is fine)

1/2 cup sliced almonds (or finely chopped)

1/4 cup flax seed meal

1/4 cup hulled hemp seeds (also called hemp hearts)

1/4 cup sesame seeds

1/4 cup psyllium husk powder (adds fiber and helps the crackers hold together better)

1/4 cup nutritional yeast (adds protein, fiber, B vitamins, and that good umami flavor)

1 1/2 cups hot water

2 tablespoons olive oil (I use Tuscan Herb olive oil for even more flavor)

1 heaping tablespoon dried thyme

1 heaping tablespoon dried rosemary

1 heaping teaspoon cumin powder

1/8 - 1/4 teaspoon cayenne pepper

2 teaspoons Kosher salt

Directions

(1) Prepare: Preheat oven to 325 degrees F. Lay parchment on two large, rimmed baking sheets. Grind the macadamia nuts in your food processor until they are a fine meal, but not quite turning to nut butter. Chop the almonds if you aren’t using pre-sliced almonds.

(2) Mix ingredients: Combine all dry ingredients (including ground macadamia nuts) in a mixing bowl and stir well. Add the water and the olive oil and stir again. Let sit (and stir a couple of times) for a minute or two until most of the liquid is absorbed.

(3) Prepare to bake: Lay a sheet of parchment paper out on a cutting board. Put half the mixture on the parchment sheet then lay another sheet of parchment on top of the mixture. Use your hands to smooth it out as EVENLY and thinly as you can. You want the entire amount to be as close to the same thickness as possible so you don’t overcook/undercook parts of your tray. Transfer the whole thing to your baking sheet and remove the top sheet of parchment.

(4) Score the crackers: Before baking, use a dull knife to score the entire sheet into a grid of about 3-inch square pieces by cutting 3 lines down the length of the pan and 4 or 5 lines across the narrow part of the pan. This helps the crackers cook more evenly and makes it easier to break them into pieces once cooked and cooled.

(5) Bake: Bake for 35 – 50 minutes (depending on how thick they are) until crispy but not burned. Swap your pans from top to bottom in your oven halfway through baking. To check for doneness, lift the parchment up and see if the cracker cracks or bends. If it bends instead of cracking, then cook it a few minutes longer. When done, remove from the oven and let cool. When cool, break into crackers.

(6) Troubleshooting: If your crackers are not all the same thickness some sections may be a bit chewy while others are crisp. Remove from the oven, let cool, and break all the crisp parts off leaving the thicker parts on the pan. Then, simply put them back in the oven and cook for another 5 minutes or so.

(7) Plate and serve: Eat your seed crackers plain as a crisp and flavorful snack or serve them with your favorite cheese, hummus, tapenade, nut butter, or whatever you like.

(8) Storage: Crackers will stay crisp and fresh if stored in an airtight container for up to two weeks (but they are unlikely to last that long because they’re so good!)

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™ appetizer recipes

Sheet Pan Lemon Dill Chicken with Root Veggies (Low FODMAP)

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

Vibrant color and delicious Mediterranean flavor make this dish a perfect one-pan meal for the family or a dinner party alike. You can prep the veggies and marinate the chicken ahead of time to make your meal prep fast so you can relax. Swap the root veggies around, depending on what you have on hand. No need to worry if you don’t have exactly what the recipe calls for.

Ingredients: Marinade

2 tablespoons garlic-infused olive oil

1 tablespoon lemon juice

1/2 teaspoon dried oregano

1 teaspoon Kosher salt

1/2 teaspoon black pepper

Ingredients: Chicken & Veggies

1 1/2 - 2 pounds boneless, skinless chicken breasts, sliced horizontally if large

10 small new potatoes, quartered

1 medium sweet potato, cubed (I used a Hawaiian purple variety)

2 carrots, sliced

3 tablespoons garlic-infused olive oil, divided

3 tablespoons lemon juice, divided

1/2 teaspoon Kosher salt

1/4 teaspoon black pepper

1/2 cup Castelvetrano or Kalamata olives

1/2 cup feta cheese, crumbled

One lemon, sliced and seeded

Fresh dill, chopped, for serving

Directions

(1) Prepare the chicken: This step is optional but results in a more flavorful and tender chicken. Remove chicken from the package, and put it in one layer on a rimmed plate or baking dish. Season both sides of each piece lightly with Kosher salt (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. If the breasts are very large, slice them horizontally before salting.

(2) Make the marinade: Combine all marinade ingredients in a bowl and whisk to combine. Add the chicken and turn to be sure all pieces are coated. Cover with plastic wrap and refrigerate for at least 30 minutes — or up to overnight.

(3) Prepare: Preheat the oven to 425 degrees F. Slice and see the lemon. Chop the root vegetables into fairly small pieces so they will cook through quickly. Toss with 1 tablespoon olive oil and 1 tablespoon lemon juice. Spread in one even layer on a large, rimmed baking sheet or roasting pan. Sprinkle with 1/2 teaspoon salt and 1/4 teaspoon pepper.

Make-ahead note: At this point, you may keep the chicken marinating, and set the veggies aside in the refrigerator until you’re ready to bake.

(4) Bake: Lay the chicken on top of the vegetables and put two slices of lemon on each chicken breast. Sprinkle over the olives, and feta cheese. Roast for about 15 minutes then check the chicken for doneness with an instant-read thermometer. The thickest part of the chicken will be 165 degrees F when it is done. If not yet done, roast for another 5 - 10 minutes until the chicken is just done. If the vegetables are not yet tender, remove the chicken from the pan to a warm plate and cover. Toss the vegetables in the pan and roast until done.

(5) Plate and serve: Serve the veggies with the chicken on top. Sprinkle with chopped fresh dill.

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

Vegan Miso Veggie Bowl (Low FODMAP)

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

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

Ingredients: Veggie Bowl

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

1 cup edamame, cooked per package instructions

1 tablespoon toasted sesame oil

1 tablespoon extra-virgin olive oil

1 pound oyster mushrooms, chopped

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

1 tablespoon butter (leave out for vegan version)

1 cup red cabbage, sliced thinly

1/2 cup carrots, cut into matchsticks or shredded

1 cup shredded daikon, cucumber, or jicama

1 avocado, cubed

2 cups baby spinach, long stems removed and roughly chopped

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

Ingredients: Dressing

1/4 cup garlic-infused olive oil

3 tablespoons toasted sesame oil

3 tablespoons rice vinegar

2 tablespoons gluten-free low-sodium soy sauce

1-2 tablespoons maple syrup (to your taste)

2 tablespoons white miso

2 tablespoons water

2 teaspoons fresh ginger, grated

Directions

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

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

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

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

Eat and enjoy every bite because you can!

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

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

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

More Deliciously Low FODMAP™ vegan recipes

Ginger Sesame Beef (Low FODMAP)

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

This recipe works magic on simple flank steak, rendering it as tender as filet mignon. With a miso-based ginger sesame marinade and a savory sauce that bursts with flavor, every bite is simply delicious. Serve it up with steamed rice, some roasted vegetables, and a simple cucumber salad and you’ll have a meal fit for company that’s easy enough to make for the family on a weeknight.

Ingredients: Marinade

2 tablespoons toasted sesame oil

2 tablespoons red or white miso paste

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

1 heaping tablespoon fresh ginger, peeled and grated

2 teaspoons maple syrup

1/2 teaspoon red pepper flakes

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

2 tablespoons chopped green onion greens

Ingredients: Steak

1 pound flank steak, sliced into 1/4 inch slices

2 tablespoons toasted sesame oil

Ingredients: Veggies

1 cup leek greens, chopped

2 - 3 cups broccoli florets

1 medium sweet potato, peeled and chopped

2 medium zucchini, chopped

1 - 2 tablespoons olive oil or garlic-infused olive oil

1/2 teaspoon Kosher salt

1/2 teaspoon black pepper

Ingredients: Spicy Mayo

1/2 cup mayonnaise (I use avocado Mayonnaise)

1 teaspoon toasted sesame oil

1 teaspoon lime juice

1-2 tablespoons gluten-free, low-sodium soy sauce

Directions

(1) Prepare the beef: This step is optional but results in a more flavorful and tender steak. Remove the steak from the package, and put it on a rimmed plate or baking dish. Season both sides lightly with Kosher salt (about 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) Marinate the beef: Combine all marinade ingredients in a medium-sized bowl. Whisk to combine. Slice the beef and add it to the bowl with the marinade and stir to combine. Set aside for at least 15 minutes. If it’s going to be longer than that, put it in the refrigerator.

(3) Prepare: Preheat the oven to 425 degrees F. Line a baking sheet with parchment or oil on the surface of the pan. Chop the veggies. Slice the beef in about 1/4-inch thick slices. Steam the rice, if using. Make the spicy mayonnaise.

(4) Roast the vegetables: Toss the chopped vegetables with the olive oil, salt, and pepper on the prepared sheet pan, or in a bowl. Spread the vegetables in one layer on the prepared pan. Put the pan in the oven and roast for about 20 minutes until all vegetables are tender. Toss halfway through to prevent burning.

(5) Cook the beef: In a large frying pan, set over medium-high heat, add 2 tablespoons toasted sesame oil. When hot, add about half the sliced and marinated beef to the pan in one layer. As it cooks, use two forks to lay each slice of beef flat in the pan. After about 1 minute of cooking begin flipping the beef slices over. Let brown briefly on the other side, then remove from the pan. Repeat with the remainder of the beef until it is all nicely browned. This should be a quick process to keep the meat tender.

(6) Plate and serve: Serve the roasted veggies and steak with a generous drizzle of spicy mayo overall. If you like, you may serve the steak over rice and the veggies alongside.

Eat and enjoy every bite because you can

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

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

Sheet Pan Miso Glazed Chicken and Veggies (Low FODMAP)

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

I love a good sheet pan dinner that cooks all together and comes out smelling and tasting delicious! This recipe is easy and pretty quick to make. You can modify or add to the list of vegetables according to what you have on hand which makes it a great recipe to clean out the refrigerator. Perfect for a weeknight dinner or any night dinner.

Ingredients: Marinade

2 tablespoons toasted sesame oil

2 tablespoons white or red miso paste

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

1 tablespoon freshly grated ginger

1 teaspoon Gourmend Garlic Scape Powder or Smoke N Sanity Essence of Garlic Salt (use code IBSGC15 for 15% off for both products)

2 teaspoons maple syrup

1/2 teaspoon red pepper flakes

2 tablespoons chopped green onion greens

Ingredients: Chicken & Veggies

2 pounds boneless skinless chicken breasts

2 tablespoons garlic-infused olive oil

2-3 small sweet potatoes, peeled and sliced into 1/4-inch slices

2 medium zucchini, quartered

2 medium summer squash, quartered

1 cup oyster mushrooms, chopped

1/2 teaspoon Kosher salt

1/2 teaspoon black pepper

2 tablespoons sesame seeds

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 450 degrees F. Chop green onion greens, peel, and grate the ginger. Peel and slice the sweet potatoes. Quarter the squash and chop the mushrooms. Prepare a rimmed baking sheet by drizzling it with a couple of teaspoons of olive or avocado oil and spreading it evenly over the bottom of the pan.

(3) Make the marinade: In a small mixing bowl, combine the sesame oil, miso paste, soy sauce, ginger, garlic scape powder or Essence of Garlic Salt, maple syrup, chili flakes, and green onion greens. Add the chicken and flip several times to coat and immerse. Let sit in the marinade for about 15 minutes (it’s ok to skip this step if you are pressed for time).

(4) Prepare the veggies: In a mixing bowl, combine the sweet sliced potatoes, quartered squash, and chopped mushrooms. Toss with 2 tablespoons garlic-infused olive oil, 1/2 teaspoon Kosher salt, and 1/2 teaspoon black pepper. Spread in one layer on the prepared baking sheet.

(5) Bake: Lay the chicken over the veggies and drizzle the chicken with a bit of the marinade. Sprinkle the chicken with sesame seeds. Bake for 20 minutes, until the chicken is just cooked through (165 degrees F on an instant-read thermometer inserted in the thickest part) or when the juices run clear when you cut through the cooked chicken breast.

(6) Plate and serve: Serve the chicken, sweet potatoes, and veggies as is, or over bowls of my Best Coconut Rice.

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

Tuna Salad Lettuce Wraps (Low FODMAP)

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

This is the perfect energizing lunch. Protein, fiber, plants, and delicious flavor. It’s light and hearty at the same time. The almonds and celery give it a wonderful crunch while the capers provide a depth of flavor that isn’t always common in a tuna salad. And, capers are an especially good source of antioxidants like quercetin and rutin both of which have been well-studied for their ability to alleviate inflammation, enhance wound healing, and promote healthy blood sugar levels.

Ingredients

1 can skipjack tuna or yellowfin tuna in water or olive oil (these iare lowest in mercury but you can use any variety you like)

1/2 cup raw almonds, chopped

1/2 stalk celery, chopped

2 - 3 tablespoons avocado mayonnaise (or regular mayo is OK too)

1 teaspoon lemon juice

1 tablespoon (or more) capers, rinsed thoroughly and roughly chopped

1/4 teaspoon Kosher salt

1/4 teaspoon black pepper

6 whole leaves butter lettuce, washed and spun dry

Directions

(1) Prepare: Wash and spin dry the lettuce. Chop the almonds and celery. Rinse and chop the capers. Drain the water or oil out of the tuna.

(2) Make the salad: Combine all ingredients in a bowl using a fork to break up the tuna and blend the ingredients together. Taste and adjust seasoning with additional lemon juice, salt, or pepper if needed.

(3) Plate and serve: Spoon the tuna salad into the lettuce leaves and serve.

Eat and enjoy every bite because you can!

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

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

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

More Deliciously Low FODMAP™ salad recipes

Southwestern Beef and Veggie Skillet (Low FODMAP)

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

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

Ingredients

1 tablespoon garlic-infused olive oil

1 cup green onion greens, chopped

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

1 tablespoon plus 2 teaspoons chili powder

2 teaspoons ground cumin

1/2 teaspoon Kosher salt

1/4 teaspoon black pepper

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

2 cups peeled and diced sweet potato

1-2 cups oyster mushrooms, chopped

4 ounces canned diced green chilies

1/4 cup water

1 jalapeño pepper, seeds removed and chopped (optional)

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

1/4 cup tomato paste

1 medium zucchini, chopped

1 medium summer squash, chopped

3/4 cup shredded extra sharp cheddar cheese or gruyere

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

Directions

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

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

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

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

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

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

Eat and enjoy every bite because you can!

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

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

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

More Deliciously Low FODMAP™ main course recipes

Cajun Chicken Caesar Salad (Low FODMAP)

10 Minutes prep • 15 Minutes cook • Low FODMAP • Serves 4 • Ok to make ahead: Steps 1-5

This Cajun Chicken Caesar Salad brings bold Cajun flavors together with classic Caesar salad for a delightful combination. The blend of zesty Cajun-spiced chicken, crisp romaine lettuce, savory Parmesan cheese, and homemade Caesar dressing, makes for a truly delicious salad. Whether you're looking for a satisfying lunch or a light dinner option, this salad is sure to become a favorite. 

Ingredients: Chicken

2 chicken breasts (boneless and skinless), cut into strips

2 tablespoons garlic-infused olive oil

1 - 2 tablespoons Smoke N Sanity Cajun Creole Seasoning (use code IBSGC15 for 15% discount)

Ingredients: Salad

4 cups romaine lettuce

1/4 cup Parmesan cheese, grated

1 cup of my low FODMAP Garlic Parmesan Croutons (optional)

Ingredients: Dressing

1/2 cup mayonnaise

3 tablespoons garlic-infused olive oil

3 tablespoons lemon juice

2 teaspoons Dijon mustard

2 teaspoons gluten-free Worcestershire sauce

½ teaspoon Kosher salt

¼ teaspoon black pepper

1/3 cup grated parmesan

Directions

(1) Prepare: Make croutons, if using.

(2) Cook the chicken: Cut the chicken into strips, then put it in a bowl and toss with 1 tablespoon garlic-infused olive oil. Heat a medium-size skillet over medium-high heat and, once hot, put 2 tablespoons of garlic-infused olive oil in it. When the oil shimmers, add the chicken in one layer and cook for about 3 minutes until the chicken is starting to brown.

(3) Season the chicken: While the chicken cooks, sprinkle with salt and pepper and 1 tablespoon of Smoke N Sanity Cajun Creole Seasoning. Flip the chicken and do the same thing on the other side. When the chicken is browned and seasoned on both sides, reduce the heat to medium-low and cover the pan. Cook until the chicken is just cooked through. For white meat, this may only take a couple of minutes. For dark meat, it may be more like 5-7 minutes. Cut into the thickest part of one piece to see if it’s cooked through (it should not be pink and the juice should run clear). Then remove the chicken from the pan and set it to rest on a plate.

(4) Make the dressing: Combine all dressing ingredients except parmesan cheese, salt, and pepper in a small jar. Shake to combine. Add parmesan cheese and shake again. Taste and add salt and pepper, if needed. Set aside in the refrigerator.

(5) Prepare the lettuce: Wash, chop, or tear, the lettuce. If not assembling the salad right away, after washing and spinning dry, put the lettuce in a plastic bag with a paper towel. Squeeze the air out of the bag and seal. Then store in the fridge. Your lettuce will be super crisp and any extra water will be absorbed so your salad will taste its best.

Make-ahead note: At this point, you can keep the lettuce and the dressing in the refrigerator and store the cooled croutons in an air-tight container until you’re ready to assemble your salad.

(6) Prepare salad: Put the lettuce in a large salad bowl. Add about half the dressing. Toss to combine. Add more dressing until it’s to your liking.

(7) Plate and serve: Serve the salad with a generous scoop of chicken, a sprinkle of parmesan, and croutons (if using).

Eat and enjoy every bite because you can!

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

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

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

More Deliciously Low FODMAP™ salad recipes

Quick and Easy Sausage and Veggie Frittata (Low FODMAP)

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

This Low FODMAP, Keto-friendly Sausage and Veggie Frittata makes a delicious low-FODMAP simple supper or brunch item. Packed with flavor and hearty ingredients, it's sure to satisfy even the largest appetite. Plus, it's incredibly easy to make, so it’s a convenient option for any occasion. I’ve used grass-fed ground pork and my special blend of seasoning to capture just the right flavor of sausage—without the onions and garlic. It’s delicious hot, or it can be served at room temperature or even cold.

Ingredients

2 tablespoons extra virgin olive oil or garlic-infused olive oil

1 pound grass-fed ground pork

3 3/4 teaspoons Italian Sausage Seasoning (see recipe below)

1 teaspoon Gourmend Garlic Chive Powder (use code IBSGC15 for 15% discount)

1/2 cup green onion greens, chopped

1/2 jalapeño pepper, seeded and chopped (optional)

1/2 red bell pepper, chopped

2 cups baby spinach, long stems removed and roughly chopped

6 large eggs

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

1 cup extra sharp cheddar or gruyere, grated (or use the cheddar/gruyere blend from Trader Joe’s)

1/2 teaspoon Kosher salt

1/4 teaspoon black pepper

Ingredients: Italian Sausage Seasoning

3/4 teaspoons fennel seed (lightly crushed)

3/4 teaspoons dry thyme

3/4 teaspoon dry basil

3/4 teaspoon dry oregano

1/4 teaspoon cayenne pepper (optional)

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

Directions

(1) Prepare: Chop the green onion greens and bell pepper, remove the long stems from the spinach, and grate the cheese. Preheat oven to 350 degrees F.

(2) Cook the meat: Put a medium sized oven-proof frying pan over medium-high heat. When the pan is warm, add two tablespoons of olive oil. When the oil is hot, add the sausage seasonings to the oil and let sizzle for about 30 seconds. Add the meat and break it up as it cooks while blending with the spices in the pan. Add the Gourmend Garlic Scape powder and cook, continuing to stir and break up the meat, for 3 - 4 minutes.

(3) Add the veggies: Add the green onion greens, chopped bell pepper, and jalapeño (if using) and cook for another 2-3 minutes until the veggies have softened and the meat is fully cooked. Add the spinach and cook, stirring it into the meat mixture, just until wilted. Remove from the heat.

(4) Prepare the egg mixture: In a bowl, whisk together the eggs and cream (or milk or half and half), 1/2 teaspoon of salt, 1/4 teaspoon of black pepper. Stir in the grated cheese. Pour evenly over the meat and veggies in the pan and then stir gently to roughly combine. Return to the stove over low heat and let stand there for 3 - 4 minutes without stirring.

(5) Bake the frittata: Put the pan in the preheated oven and bake for about 15 minutes until it puffs up and is set in the middle when you jiggle the pan.

(5) Plate and serve: Remove from the oven and let stand at room temperature for a few minutes before cutting and serving. It’s delicious hot, or it can be served at room temperature or even cold.

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

Sauteed Red Chard and Pomegranate Salad (Low FODMAP)

10 Minutes prep • 10 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Vegan • Serves 4 • Ok to make ahead: Steps 1-3

When mother nature makes something so beautiful, you just have to find a way to experience it! This delicious dish combines the earthy richness of sautéed red chard with a burst of sweet pomegranate seeds delivering a full array of colors, textures, and flavors. And, while you can eat it warm right out of the pan, it will be at its most delicious once cooled. That means it’s a great make-ahead or bring-along dish. So, whether you're looking for a beautiful and hearty side dish or a nutritious vegetarian main, this salad is sure to please.

Ingredients

1 bunch Red Swiss chard (about 6 leaves)

2 tablespoons garlic-infused olive oil

1/4 teaspoon Kosher salt, more to taste

2 - 3 teaspoons lemon juice (about 1/2 lemon)

1/2 teaspoon black pepper

1/4 - 1/2 cup pomegranate arils (seeds)

Directions

(1) Prepare: Wash the chard and spin or pat it dry. Cut the stems apart from the chard leaves and chop the stems into 1/2-inch slices. Coarsely chop the leaves.

(2) Cook the chard: In a large skillet over medium heat, add the garlic-infused olive oil and heat until the oil is hot and shimmers. Add the chard stems and cook for 2 - 3 minutes, or until they begin to soften. Add the chard leaves and cook another 2 - 3 minutes until the leaves have softened. Add the salt, and several grinds of pepper, and sauté for 1 to 2 minutes, or until the leaves are wilted.

(3) Finish: Turn off the heat, squeeze the lemon juice over the chard, and toss. Sprinkle with pomegranate seeds. Let cool to room temperature or refrigerate until ready to serve.

(4) Plate and serve: I like this dish best the next day — after it has chilled and mellowed. But you may serve it warm right out of the pan if you prefer.

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™ vegetarian recipes

Oven-Roasted Winter Vegetables (Low FODMAP)

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

Roasting vegetables elevates their flavor and texture to new heights, requiring minimal seasoning to create a wonderfully delicious dish. In this recipe, I've incorporated nutritional yeast for added protein and a delightful cheesy undertone. Not only do roasted vegetables offer a diverse array of plant-based goodness, but they also seamlessly complement any meal. Plus, the convenience of cooking everything in one pan makes cleanup a breeze. Get ready to savor a dish that's not only delicious but also a breeze to prepare!

Ingredients

1/2 cup leek greens, chopped

2 cups broccoli florets, chopped

1 cup butternut squash, peeled, seeded and chopped

2 - 3 small golden beets, chopped

1 - 2 carrots, chopped

1 - 2 jalapeno peppers, seeds removed and chopped

1 small eggplant, chopped

3 tablespoons extra-virgin olive oil

1/2 teaspoon Kosher salt

1/ 2 teaspoon black pepper

3 tablespoons nutritional yeast

Directions

(1) Prepare: Preheat oven to 400 degrees F. Wash, peel, seed, and chop all the vegetables and put them in a roasting pan.

(2) Season: Drizzle with olive oil and toss well to combine. Add salt, pepper, and nutritional yeast and toss again to evenly coat the vegetables with the oil and seasonings.

(3) Cook: Put the pan in the oven and cook for 20 minutes. Stir/toss the vegetables and return to the oven for another 5 minutes or until all veggies are tender to your liking.

(4) Plate and serve: Serve warm a few extra grinds of pepper

Eat and enjoy every bite because you can!

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

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

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

More Deliciously Low FODMAP™ vegetarian recipes

Russian Potato Vegetable Soup (Low FODMAP)

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

It turns out by incorporating potatoes and dill as key flavor components, you'll experience a taste that's distinctly Russian. Departing from traditional seasonings, this soup offers a delightful twist. With its creamy texture and rich buttery notes, it's a hearty dish packed with wholesome winter vegetables. Whether you opt for vegetable broth for a fully vegetarian version or chicken broth for added depth, this soup promises deliciousness and satisfaction. Not only is it easy to prepare, but it's also healthy and low FODMAP, making it a perfect choice for any occasion.

Ingredients

3 tablespoons butter

1 cup leek greens, chopped

1 pound fresh oyster mushrooms, chopped

2 large carrots, chopped

6 cups low FODMAP Vegetable or chicken broth (I use Gourmend Organic Vegetable Broth or Gourmend low FODMAP Organic Chicken Broth - use code IBSGC15 for 15% discount)

2 teaspoons dried dill weed

1 teaspoon Kosher salt

1/2 teaspoon black pepper

1 bay leaf

1 pound small new potatoes, quartered (yellow or red or a combo)

1 pound broccoli florets, cut into bite-size pieces

1 cup lactose-free half-and-half or 1/2 cup Lactose-free whole milk and 1/2 cup heavy cream

Directions

(1) Cook the vegetables: Melt 3 tablespoons butter in a Dutch Oven or large soup pot over medium heat. Mix in leek greens, mushrooms, and carrots, and cook 5 minutes.

(2) Add the broth: Pour in the vegetable or chicken broth. Season with dill, salt, pepper, and bay leaf. Mix in potatoes, cover, and cook 10 minutes, then add the broccoli florets and continue cooking another 10 minutes or until potatoes are tender but firm. Remove and discard the bay leaf.

(3) Finish: Stir the half and half (or milk and cream) into the soup. Taste and add more salt or pepper if needed.

(4) Plate and serve: Serve in bowls with a grating of Parmesan cheese if you like. This soup has it all so no need to add anything on the side.

Eat and enjoy every bite because you can!

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

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

Creamy Italian Chicken Soup with Cheesy Egg Noodles (Low FODMAP)

20 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-free • Serves 6 • Ok to make ahead: Steps 1-5

With flavors that remind you of a rich and creamy white lasagna, my father-in-law, who eats at my house every Sunday, declared this to be his new favorite soup. Creamy, flavorful, full of big chunks of white meat chicken all wrapped up in a delightful Italian-seasoned creamy mushroom base. It’s hearty and delicious and makes a perfect one-bowl meal. I made my own gluten-free egg noodles (recipe below), but you could use your favorite gluten-free pasta.

Ingredients

3 tablespoons garlic-infused olive oil or butter

2 tablespoons gluten-free all-purpose flour (helps to thicken the soup but optional for lower carb version)

2 teaspoons dried thyme

1 teaspoon dried basil

2 teaspoons dried oregano

1 cup chopped leek greens

2 cups oyster mushrooms, finely chopped

4 - 6 cups low-fodmap chicken broth (I use Whole Foods Organic 365 chicken broth or Gourmend low-FODMAP Organic Chicken Broth - use code IBSGC15 for 15% discount)

1 1/2 pounds boneless, skinless chicken breasts (cut into thirds if very large)

1/2 teaspoon Kosher salt

1/4 teaspoon black pepper

8 ounces gluten-free pasta (or make your own—recipe below)

4-6 cups baby spinach, thick stems removed and roughly chopped

1 cup heavy cream, lactose-free whole milk, or full-fat coconut milk

1/2 cup shredded extra sharp cheddar*

1/2 cup shredded gruyere
*Or use 1 cup of the Cheddar & Gruyere Melange Cheese from Trader Joe’s

1/2 cup freshly grated parmesan

2 ounces prosciutto, torn

Red pepper flakes (for serving)

Ingredients: Cheesy Egg Noodles

2 large eggs

4 ounces lactose-free cottage cheese or lactose-free cream cheese

1/4 cup Parmesan, grated

1 1/4 cups Mozerella, grated

1 teaspoon Italian Seasoning (or equal parts basil, oregano, and thyme)

Directions: Soup

(1) Prepare: Chop the leek greens. Wash and remove the thick stems and roughly chop the spinach. Grate the cheese. Cut the chicken breasts into pieces if they are very large. Make the Cheesy Egg Noodles (if using). Cook the gluten-free pasta per package instructions (if using).

(2) Cook the vegetables: Set a Dutch Oven or heavy soup pot over medium-high heat. When the pan has heated, add the garlic-infused olive oil. When the oil is hot, add the flour and cook for about 1 minute. Next, add the then add the thyme, basil, and oregano, and let the flavor of the herbs bloom in the fat for about 30 seconds. Finally, add the leek greens and mushrooms, stirring to combine. Cook for about 2 minutes until the vegetables are softened.

(3) Cook the chicken: Stir in the chicken broth. Add the chicken pieces and season with 1/2 teaspoon salt, and 1/4 teaspoon pepper. Reduce heat to medium, cover, and cook for about 20 minutes, until the chicken is cooked. Remove the chicken to a cutting board and use two forks to shred the chicken. Then return it to the pan.

(4) Finish: Reheat the soup just to a gentle boil over medium-high heat. Stir in the cream and the spinach. Stir in the cooked noodles, spinach, and cream and cook just until the noodles are heated through. Stir in the cheeses until melted.

(5) Crisp the Prosciutto: Preheat the oven to 350 degrees F. Line a baking sheet with parchment paper. Arrange the prosciutto in a single layer. Bake for 10-15 minutes or until the prosciutto is crisp. 

(6) Plate and serve: Serve the soup topped with prosciutto and a few grinds of red pepper flakes.

Directions: Cheesy Egg Noodles

(1) Prepare: If using cream cheese, bring it to room temperature so it will blend with the other ingredients. If use cottage cheese, put it in your food processor and blend until smooth. Line a 9”x13” pan with parchment. Drizzle about 1 teaspoon of olive in the pan and use a pastry brush to spread it across the parchment paper (or use cooking spray).

(2) Blend: In the bowl of your food processor, add the cream cheese or cottage cheese and eggs together. Blend for about 30 seconds then scrape down the sides of the bowl and blend for another 10 - 15 seconds. Add all the rest of the ingredients and blend for another 10 - 15 seconds. Pour the mixture into the prepared pan. Spread out into one even layer.

(3) Bake: Bake at 375 degrees F for about 18 - 20 minutes. Remove from the oven and cool in the refrigerator for about 20 minutes. cut into whatever shape you want your “noodles.”

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™ soup recipes

Taco Salad with a Healthy Twist (Low FODMAP)

10 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-free • Serves 4 - 6 • Ok to make ahead: Step 1

Get ready to embark on a plant-packed Taco Salad! This vibrant and wholesome recipe is a fiesta of flavors and textures, combining crisp greens, colorful veggies, and savory plant-forward ingredients. I leave the traditional tortilla chips out of this salad to keep it fresh and light (and low carb!) It's simple to make and it’s an all-in-one deliciously satisfying meal.

Ingredients: Taco Meat

2 tablespoons garlic-infused olive oil

1 leek, green part only, chopped

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

1 pound oyster mushrooms, chopped (optional)

1 pound grass-fed, organic ground beef

1/2 pound organic, ground pork (or you can substitute ground turkey or ground chicken)

3/4 teaspoon Kosher salt

1/2 teaspoon black pepper

2 tablespoons (or more to taste) Smoke n Sanity Taco Seasoning (use code IBSGC15 for 15% discount)

Ingredients: Salad

4 cups lettuce, washed, spun dry, and torn into bite-size pieces

1 tomato, chopped

1/2 avocado, chopped

1/2 cup grated extra sharp cheddar cheese, for serving

Low FODMAP hot sauce, for serving

Ingredients: Dressing

2 tablespoons fresh lime juice

4 tablespoons cilantro, chopped

1/2 teaspoon Kosher salt

1/4 teaspoon black pepper

2 teaspoons seasoned rice vinegar

1 tablespoon maple syrup (optional)

1/2 cup extra virgin olive oil (or avocado oil)

Directions

(1) Prepare: Wash and chop or tear the lettuce. Chop the leek and green onion greens, and mushrooms (if using). Grate the cheese. Make the salad dressing by combining all dressing ingredients in a jar and shaking to combine.

(2) Cook the meat: In a large frying pan over medium-high heat, add the garlic-infused olive oil once the pan is heated through. Add the leek and green onion greens and chopped mushrooms, if using. Finally add the meat, breaking it up and stirring so it all gets evenly browned. Add the salt, pepper, and taco seasoning and continue to stir and cook until the meat is well mixed and cooked through.

(3) Prepare the salad: Add the salad greens, tomato, avocado, and grated cheese to a large bowl. Toss then drizzle with the dressing and toss again.

(4) Plate and serve: On each plate create a bed of salad. Then add the cooked meat and top with the grated cheese. Serve with some low FODMAP hot sauce on the side.

Eat and enjoy every bite because you can!

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

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

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

More Deliciously Low FODMAP™ main course recipes

Butter Chicken Meatballs and Veggies (Low FODMAP)

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

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

Ingredients

1 pound ground turkey, pork, or chicken

1 large egg

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

2 heaping tablespoons fresh ginger, grated and divided

4 teaspoons gluten-free soy sauce, divided

1/2 teaspoon each, Kosher salt and black pepper

2 tablespoons garlic-infused olive oil

3/4 cup chopped leek greens

3/4 cup chopped green onion greens

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

2 teaspoons curry powder

1/2 teaspoon turmeric

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

4 ounces tomato paste

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

1/2 cup lactose-free plain yogurt

1 medium zucchini, chopped

1 medium summer squash, chopped

1 bunch baby bok choi (or baby spinach) chopped

3 tablespoons salted butter

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

Steamed rice, spaghetti squash, or zoodles for serving

Red pepper flakes (optional) for serving

Directions

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

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

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

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

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

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

Eat and enjoy every bite because you can!

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

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

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

More Deliciously Low FODMAP™ main course recipes

Buttery Chicken Drumettes (Low FODMAP)

10 Minutes prep • 35 Minutes cook • Low FODMAP • Gluten-free • Keto-friendly • Serves 8 • Ok to make ahead: Step 1

An absolute crowd-pleaser for any gathering, these succulent chicken drumettes boast an irresistibly buttery and crispy exterior achieved effortlessly in the oven. The entire process, from start to finish, takes less than 45 minutes, making them the ultimate party appetizer or tailgate contribution. Enjoy them on their own or dipped in my Maple BBQ Sauce or my Really Good Ranch Dressing.

Ingredients

32 chicken drumettes

5 tablespoons garlic-infused olive oil, divided

1 teaspoon Kosher salt

3/4 teaspoon black pepper

1 1/2 teaspoons Gourmend garlic scape powder, divided

4 teaspoons mixed dried herbs; such as basil, thyme, marjoram, oregano, and parsley

2 tablespoons salted butter, melted

Directions

(1) Prepare: Pat the chicken dummettes dry with paper towels and place them in a large mixing bowl. Combine 3 tablespoons garlic-infused olive oil, garlic scape powder, dried herbs, salt, and pepper. Toss until the drumettes are evenly coated with the seasoning. Cover and let sit in the refrigerator until you’re ready to cook them.

(2) Bake: When ready to cook, preheat oven to 450 degrees F. Line two rimmed baking sheets with foil and put them in the oven while it preheats so they get hot. Carefully remove the hot pans from the oven, brush the foil in each pan with a tablespoon of the remaining olive oil, and evenly distribute the dummettes across both baking sheets. Put them back in the oven and cook, turning the drumettes occasionally, until golden brown and crispy, about 30 minutes.

(3) Finish: Remove the drumettes from the oven and drizzle the melted butter over them. Toss to coat and return to the oven for 5 minutes more.

(4) Plate and serve: Transfer the drumettes to a serving platter, sprinkle with salt, and serve with my Maple BBQ Sauce or my Really Good Ranch Dressing.

Eat and enjoy every bite because you can!

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

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

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

More Deliciously Low FODMAP™ appetizer recipes

Quick and Delicious Zuppa Toscana (Low FODMAP)

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

Get ready to transport your taste buds to the heart of Tuscany with my Quick and Delicious Zuppa Toscana—a flavorful journey that captures the essence of Italian comfort in every spoonful. This recipe is not just about speed; it's a celebration of robust flavors and the joy of creating a soul-satisfying soup without the fuss. Whether you're a fan of Italian cuisine or simply seeking a quick and delicious weeknight dinner, my Zuppa Toscana is here to deliver. Join me in the kitchen to create Tuscan-inspired goodness.

Ingredients: Soup

1 tablespoon garlic-infused olive oil

3 teaspoons Italian Sausage Seasoning (recipe below)

1 pound grass-fed (preferred) ground pork

2 teaspoons Gourmend Garlic Chive Powder or Smoke N Sanity Essence of Garlic Salt

(Use code IBSGC15 for 15% discount on either Gourmand or Smoke N Sanity products)

1/2 - 1 teaspoon crushed red pepper flakes plus more for serving

4 slices thick-cut bacon, cut into 1/2-inch pieces

1 cup chopped leek greens

4 - 6 cups low FODMAP chicken broth (I use Whole Foods Organic 365 chicken broth or Gourmend low FODMAP Organic Chicken Broth - use code IBSGC15 for 15% discount)

12 small new potatoes, thinly sliced

3/4 cup heavy cream

2 teaspoons gluten-free soy sauce

5 ounces (one package) fresh baby spinach, stems removed and roughly chopped

1 medium zucchini, cubed

1/2 cup fresh parsley, chopped

Shaved Parmesan and red pepper flakes (optional) for serving

Ingredients: Italian Sausage Seasoning

3/4 teaspoon fennel seed (lightly crushed)

3/4 teaspoon dry thyme

3/4 teaspoon dry basil

3/4 teaspoon dry oregano

1/4 teaspoon cayenne pepper

1 teaspoon Kosher salt

3/4 teaspoon black pepper

Directions

(1) Prepare: Chop the leeks and the bacon. Slice the potatoes. Make the Italian Sausage Seasoning.

(2) Cook the meat: Heat the garlic-infused olive in a Dutch oven or heavy soup pot. When the oil is hot, add the Italian Sausage Seasoning and red pepper flakes and let sizzle in the hot oil for about 30 seconds. Then add the ground pork and cook, breaking the pork up as you stir it, until the meat is no longer pink (about 10 - 15 minutes). Remove the cooked pork from the pan and set aside.

(3) Cook the bacon: In the same Dutch oven or soup pot, over medium heat, cook the bacon pieces until crisp, about 10 minutes. Drain, leaving a few tablespoons of drippings from the bacon in the bottom of the pan.

(4) Cook the leeks: Stir the chopped leek greens in with the cooked bacon and cook until leek greens are softened, about 3 minutes.

(5) Add broth and potatoes: Stir in the chicken broth and bring just to a boil over high heat. Add potatoes and reduce heat to simmer until the potatoes are fork tender, about 20 minutes.

(6) Finish: Reduce heat to medium; stir in cream, soy sauce, cooked sausage, zucchini, parsley, and spinach. Cook and stir until spinach has wilted and sausage is warmed through (about 3 minutes).

(7) Plate and serve: Serve in bowls with a few grinds of red pepper flakes and shaved Parmesan cheese. Add some sourdough bread or buttered sourdough toast, if you like, alongside.

Eat and enjoy every bite because you can!

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

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™ soup recipes

Creamy Broccoli and White Cheddar Soup (Low FODMAP)

10 Minutes prep • 30 Minutes cook • Low FODMAP • Vegetarian • Keto-friendly • Serves 4 • Ok to make ahead: Steps 1-4

Dive into a bowlful of comfort with my Creamy Broccoli and White Cheddar Soup—a delicious combination of the wholesome goodness of broccoli and the velvety richness of white cheddar. Whether you're a fan of classic comfort food or simply seeking a cozy bowl to curl up with, my Creamy Broccoli and White Cheddar Soup is a go-to recipe. Join me in the kitchen to transform simple ingredients into creamy decadence.

Ingredients

3 tablespoons salted butter

1 cup of chopped leek greens (about 1 large leek)

2 tablespoons all-purpose gluten-free flour (or substitute 1/2 - 1 teaspoon Xantham Gum for low carb version)

3/4 cup Lactose-free whole milk

1/4 cup heavy cream

2 cups Low FODMAP vegetable broth (use code IBSGC15 for 15% discount)

1/2 teaspoon Kosher salt

1/4 teaspoon black pepper

2 cups broccoli florets, chopped

1 carrot, chopped

1 celery stalk, chopped

1 cup extra sharp white cheddar cheese, grated

1/2 cup gruyere cheese, grated (or use all cheddar)

Red Pepper flakes for serving (optional) and here’s a nifty Red Pepper Flake Grinder too

Directions

(1) Prepare: Chop the leek greens, broccoli, carrot, and celery. Grate the cheeses.

(2) Make the soup: In a Dutch Oven or large soup pot set over medium-high heat, melt the butter. Once melted, add the leek greens and saute until tender, 2 to 3 minutes. Whisk in the flour and continue to stir until the mixture turns golden brown, about 3 minutes. Slowly add the milk/cream mixture to the leek mixture, stirring until smooth. Add vegetable (or chicken) broth; season with salt and fresh ground black pepper.

(3) Add vegetables: Reduce heat to medium-low and simmer for about 10 minutes until thickened. Add broccoli, carrot, and celery. Simmer until vegetables are tender but not mushy, about 20 minutes.

(4) Finish: Reduce the heat to low. Add the grated cheese and cook, stirring, until cheese melts, about 1 - 2 minutes.

(5) Plate and serve: Serve with a few grinds of red pepper flakes and some crusty sourdough bread or buttered sourdough toast on the side.

Eat and enjoy every bite because you can!

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

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

Quick Miso Ginger Broccoli and Beef (Low FODMAP)

10 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Serves 4-6 • Ok to make ahead: Steps 1-2

Get ready to whip up something tasty in no time with my Quick Low FODMAP Miso Ginger Broccoli and Beef. It’s tender beef, vibrant broccoli, and a zingy miso-ginger sauce that proves you don't need hours to whip up something seriously delicious. This recipe is the perfect blend of cozy comfort and a kick of excitement. So, when time is short and the craving for an excellent meal is high, my Quick Miso Ginger Broccoli and Beef is a great go-to dinner choice.

Ingredients: Sauce

1/2 cup gluten-free low-sodium soy sauce

1 cup beef bone broth or vegetable broth

2 tablespoons brown rice miso paste

2 teaspoons maple syrup

2 tablespoons ginger juice (or use juice from the pickled ginger jar)

1 tablespoon toasted sesame oil

1 tablespoon gluten-free flour

Ingredients: Beef

1 1/2 pounds flank steak, thinly sliced

1/2 - 1 teaspoon black pepper

3 cups broccoli florets

2 tablespoons garlic-infused extra virgin olive oil

1 cup chopped leek greens

1 tablespoon fresh chopped ginger

Toasted sesame seeds, red pepper flakes, chopped green onion greens, and/or pickled ginger, for serving

Steamed white or brown rice, for serving

Directions

(1) Prepare: Slice the beef thinly and season with black pepper. Do not salt! This recipe has plenty of salt in it with the Miso. Chop broccoli, leek greens, and fresh ginger. Make the steamed rice.

(2) Make the sauce: Combine all the sauce ingredients in a small bowl or jar and whisk or shake to combine. Taste and if it tastes a bit too salty for your liking, add another 1/4 cup broth or water and which or shake to combine.

(3) Sear the meat: In a large frying pan, heat the garlic olive oil over medium-high heat. Add the beef in one layer and cook, undisturbed, until seared about 2 minutes. Toss the meat, turning most of the pieces over, and add the broccoli, leek greens, and fresh ginger. Toss again and cook for 2-3 minutes, until the meat is just browned.

(4) Add the sauce: Pour the sauce over the meat. Stir and bring to a simmer. Simmer the meat in the sauce for about 5 minutes, until the sauce thickens and coats the beef and broccoli.

(5) Finish: Remove from the heat. Serve the beef and broccoli over rice, topped with toasted sesame seeds, green onions, or even pickled ginger.

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

One Pan Seared Chicken in Mushroom Cream Sauce (Low FODMAP)

15 Minutes prep • 25 Minutes cook • Low FODMAP • Serves 6 • Ok to make ahead: Steps 1-3

This recipe marries juicy seared chicken with rich and velvety mushroom cream sauce, all crowned with the salty crunch of crispy prosciutto for a perfectly delicious finish. With the simplicity of using just one pan, this recipe is not only a feast for the taste buds but also a convenient option when you want a delicious meal without the hassle of cleaning up multiple pans. Get ready to savor the flavors in every bite when you dive into this delicious low-FODMAP delight.

Ingredients

1 1/2 pounds thin-cut chicken breasts, or three chicken breasts that you filet into two (or more) pieces each

1/3 cup all-purpose gluten-free flour

1 teaspoon Gourmend garlic scape powder (use code IBSGC15 for a 15% discount)

1 teaspoon Gourmend garlic chive powder (use code IBSGC15 for a 15% discount)

1/2 teaspoon paprika

1 pinch cayenne

1 teaspoon Kosher salt

1/2 teaspoon black pepper

3 ounces prosciutto

4 tablespoons salted butter, divided

1 tablespoon garlic-infused olive oil

2 cups chopped oyster mushrooms (you may use 2 ounces dried oyster mushrooms reconstituted; directions to reconstitute here)

2 leeks, green party only, or spring onion greens, chopped (about 1 cup of chopped greens)

2 teaspoons dry thyme (or 2 tablespoons fresh chopped thyme)

1 teaspoon dry sage (or 1 tablespoon fresh chopped sage)

3 cups chicken broth (or use 1/2 mushroom broth and 1/2 Gourmend chicken broth or Gourmend chicken bone broth)

1/2-1 cup heavy cream

1 cup grated Parmesan cheese, plus more for serving

Fresh thyme leaves (optional) for serving

Directions

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

(2) Prepare: Fillet the chicken breasts into thinner pieces and sprinkle lightly with Kosher salt and pepper. Place the flour, garlic scape powder, garlic chive powder, paprika, cayenne, salt, and pepper in a shallow bowl and blend together with a fork. Dredge the chicken through the flour mixture and toss to coat. Set aside.

(3) Crisp the Prosciutto: Arrange the prosciutto in one layer in a large skillet set over medium-high heat. Cook until crispy all over, about 5 minutes. Turn frequently to avoid over-browning. Remove from the pan to a paper towel to cool. Once cooled, chop into pieces for serving.

(4) Sear the chicken: In the same skillet, add 1 tablespoon garlic-infused olive oil and 1 tablespoon butter and the chicken. Sear on both sides until golden, 3-5 minutes per side. Add 1 tablespoon butter and allow the butter to brown around the chicken, about 2 minutes. Remove the chicken from the skillet and set aside.

(5) Cook the mushrooms: Add the mushrooms to the pan. Cook undisturbed for 5 minutes or until golden. Add 2 tablespoons butter, the leek greens or spring onion greens, thyme, sage, and a pinch each of salt and pepper. Cook for about 5 minutes, until the mushrooms have browned a bit.

(6) Make the cream sauce: Add the broth. Simmer for 5 minutes, pour in the cream. Add the Parmesan or gruyere cheese and stir into the sauce. Simmer for another 5 minutes until the sauce thickens a bit. Add the chicken to the skillet. Continue to simmer for 5-10 minutes, until the chicken is just cooked through. Remove from the heat. If the sauce is too thin, add more Parmesan cheese.

(7) Plate and serve: Serve the chicken with a sprinkling of grated Parmesan cheese and fresh thyme leaves. Some crusty sourdough bread alongside for soaking up the delicious creamy sauce is a great addition too. Have more sauce than you need? Put it in the blender with some additional cream or whole milk and blend until smooth. Heat and enjoy a delicious cream of mushroom soup!

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