Smoky Chicken Salad with Creamy Dressing (Low FODMAP)

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

This Smoky Chicken Salad is bold, protein-packed, and completely IBS-friendly—no bland bites here! Juicy smoked paprika–seasoned chicken, crisp bacon, creamy hard-boiled eggs, and sharp cheddar come together over a bed of fresh low-FODMAP greens and crunchy veggies. Topped with a delicious creamy homemade dressing, this is the ultimate gut-friendly power bowl that keeps you full, satisfied, and flare-free. Perfect for lunch, dinner, or meal prep—comfort food just went low-FODMAP and high flavor!

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Almond Flour Butter Pastry Crust (Low FODMAP)

5 Minutes prep • 15 - 25 Minutes cook • Low FODMAP • Gluten-Free • Makes 1 9-inch Crust • Ok to make-ahead: Steps 1 - 4

This Almond Flour Butter Pastry Crust is my new favorite as my go-to base for savory quiches or sweet pies—without the gut drama. Made with only 5 simple, wholesome ingredients like almond flour, real butter, and an egg for structure, this low-FODMAP, gluten-free crust delivers that golden, tender bite you’ve been missing. No grains, no bloat—just a rich, melt-in-your-mouth pastry that’s easy to prep and even easier to love. Perfect for anyone who thought a homemade crust was off the table—literally!

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

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Cheesy Beef & Veggie Stroganoff Bake (low FODMAP)

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

This Cheesy Keto Beef & Veggie Stroganoff takes everything you love about a classic stroganoff—creamy sauce, savory beef, cozy flavors—and gives it a gut-friendly twist. Packed with tender broccoli, mild leeks, and green onions for a gentle pop of flavor, this casserole skips the heavy carbs and swaps in a luscious creamy base for an irresistible richness. It’s low-FODMAP–conscious, gluten-free, and easy on the stomach without skimping on taste. Perfect for those nights you want comfort without the discomfort.

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Coconut Basil Butter Chicken (Low FODMAP)

15 Minutes prep • 45 Minutes cook • Low FODMAP • Gluten-Free • Serves 6 • Ok to make-ahead: Steps 1 - 2

If you’re craving a simple dish that’s rich, aromatic, and bursting with fresh flavors, Coconut Basil Butter Chicken is the perfect choice. This recipe combines tender, juicy chicken simmered in a creamy coconut milk base, infused with the vibrant freshness of basil and the indulgent richness of butter. The result is a comforting yet elegant dish that balances savory, herby, and slightly sweet notes in every bite. Perfect for a cozy dinner or an impressive meal for guests, this recipe is as simple as it is satisfying.

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Grilled Satay-Style Chicken (Low FODMAP)

20 Minutes prep • 2 - 8 hours Marinate • 30 Minutes cook • Low FODMAP • Gluten-Free • Serves 4 - 6 • Ok to make-ahead: Steps 1 - 2

Think tender, smoky chicken thighs that taste like they just strolled out of a street food stall in Bangkok — bold, aromatic, and dripping with flavor. A delicious marinade of coconut milk, spices, and a hit of rice vinegar does all the heavy lifting while you do literally anything else. Then it’s straight onto the grill for those charred, golden edges and a juicy center that makes you question why you ever settled for boring chicken. This isn’t just dinner — it’s a weeknight vacation.

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Baked Salmon on Cherry Tomatoes (Low FODMAP)

15 Minutes prep • 20 Minutes - 4 hours marinate • 25 Minutes cook time • Low FODMAP • Gluten-Free • Serves 4 • Ok to make-ahead: Steps 1 - 2

Delight in the vibrant flavors of tender baked salmon nestled atop a bed of juicy cherry tomatoes, bursting with summery goodness. This dish combines the richness of salmon with the sweet tang of roasted tomatoes, creating a harmony of flavors that is both comforting and refreshing. Perfect for a weeknight dinner or a weekend gathering, it's easy to prepare and impressive to serve.

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One Pan Skillet Chicken Parm (Low FODMAP)

15 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-Free • Serves 4 - 6 • Ok to make-ahead: Step 1

Enjoy all the classic flavors of Chicken Parmesan—without the digestive discomfort. This Low FODMAP One Pan Skillet Chicken Parm is a deliciously simple, gut-friendly twist on the beloved Italian-American dish. Made in a single skillet for easy cleanup, this version swaps in FODMAP-safe ingredients like gluten-free breading, garlic-infused oil, and a low FODMAP marinara sauce, so you can indulge without worry. Juicy chicken thighs are seared to perfection, simmered in savory sauce, and topped with Parmesan for that irresistible crispy finish. It’s the perfect weeknight meal that’s light on prep and kind to sensitive stomachs—without sacrificing an ounce of flavor.

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Quick Sheet Pan Dijon Salmon (Low FODMAP)

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

Craving a healthy, delicious, and incredibly easy weeknight meal? Look no further than this Quick Sheet Pan Dijon Salmon! Sheet pan dinners are a busy cook's dream come true, offering minimal cleanup and a hands-off approach to cooking. This recipe leverages that convenience by pairing juicy salmon fillets with a sweet and savory Dijon glaze. Salmon is not only packed with omega-3s, but it's also very versatile and cooks quickly, making it an ideal choice for a speedy supper. With just a few simple ingredients and one pan, you'll have a flavorful and satisfying meal on the table in no time!

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Roasted Broccoli and Bacon Salad (Low FODMAP)

5 Minutes prep • 30 Minutes cook • Low FODMAP • Serves 6-8 • Ok to make-ahead: Steps 1 - 3

Looking for a bold and satisfying way to enjoy your greens? This salad strikes the perfect balance between smoky, salty, and tangy. Roasting the broccoli brings out its natural sweetness and gives it a deliciously crispy edge, while smoky bacon adds richness and crunch. Crumbled feta brings a creamy, savory punch that ties it all together. Whether you serve it warm or chilled, this hearty salad is a standout side—or even a light main—that’s anything but boring. Ideal for meal prep, potlucks, or just upgrading your weeknight dinner rotation!

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One-Pan Lemony Chicken (Low FODMAP)

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

If you’re craving a meal that’s both effortless and packed with zesty goodness, this One-Pan Lemony Chicken is your answer. Juicy, golden-browned chicken is simmered in a vibrant lemon-leek sauce, all in one pan for easy cooking and even easier cleanup. Perfect for busy weeknights or lazy weekends, this dish brings together bold citrus, savory herbs, and tender chicken in a way that feels light yet deeply satisfying. Serve it over rice, roasted veggies, or a simple green salad—it’s versatile, fresh, and guaranteed to become a go-to in your dinner rotation.

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Lemon Mint Summer Potato Salad (Low FODMAP)

20 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-Free • Serves 6 - 8 • Ok to make-ahead: Steps 1 - 3

Light, bright, and bursting with seasonal flavor, this Lemon Mint Summer Potato Salad is your new warm-weather go-to. Swapping heavy dressings for a zesty lemon vinaigrette and fresh herbs, this refreshing twist on the traditional potato salad is perfect for picnics, barbecues, or a simple weekday side. Tender potatoes are tossed with a splash of citrus, a handful of chopped mint, and just the right touch of olive oil, creating a dish that feels both vibrant and comforting.

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Bacon Cherry Tomato Quiche (Low FODMAP)

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

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

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Beef and Mushroom Hand Pies (Low FODMAP)

25 Minutes prep • 35 Minutes cook • Low FODMAP • Serves 4 • Ok to make-ahead: Steps 1 - 4

Hand pies are the ultimate comfort food—but for those of us on a Low FODMAP diet, they’ve often been off-limits. I love them so much, I created a version that’s easy to make, full of flavor, and gentle on the gut. These hand pies are loaded with a rich, savory filling of tender ground beef, umami-packed mushrooms, and IBS-friendly seasonings—slow-simmered for maximum depth without the digestive drama. Wrapped in a flaky, golden crust, the filling is the real star—proof that Low FODMAP can still mean seriously satisfying.

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One Pan Chicken Cacciatore and Potatoes (Low FODMAP)

10 Minutes prep • 55 Minutes cook • Low FODMAP • Gluten-Free • Serves 4 • Ok to make-ahead: Step 1

Say hello to comfort food without the discomfort. This one pan wonder brings tender chicken, hearty potatoes, and rich Italian flavors together in a low FODMAP, IBS-friendly recipe. Easy to make, easy on digestion—big flavor, no flare-ups.

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Brandon’s One Pan Meatballs and Mushroom Gravy (Low FODMAP)

20 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-Free • Makes 12 - 16 • Ok to make-ahead: Steps 1 - 2

Beef and pork meatballs with brown mushroom gravy are the kind of dish that brings comfort to the table. Juicy, tender meatballs made with a blend of ground beef and pork are seared to perfection, then simmered in a rich, savory mushroom gravy that’s full of deep, earthy flavor. This is a homey, satisfying meal that’s perfect for a cozy dinner—hearty enough for a cold night, but delicious any time of year. Serve meatballs drizzled with pan gravy along with one of my green salads, or serve over rice, polenta, or mashed potatoes if you like.

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Sheet Pan Herby Chicken and Broccoli Salad (Low FODMAP)

20 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-Free • Serves 4 • Ok to make-ahead: Step 1

This warm and tender, herby chicken paired with crisp, roasted broccoli florets and served on a bed of cool salad greens creates a delightful combination that the whole family will enjoy. And, it’s not just a feast for the senses, but also a breeze to prepare—all on a single sheet pan. Perfectly seasoned with a rich herb and sundried tomato dressing, it's a wholesome meal that brings together simplicity and deliciousness in every bite.

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Creamy Lemon Chicken and Rice (Low FODMAP)

15 Minutes prep • 45 Minutes cook • Low FODMAP • Gluten-Free • Serves 4

This one-pan recipe is a great combination of flavors and textures, ideal for a quick weeknight dinner or a cozy family meal. With just a handful of ingredients and a single pan, you'll create a dish that's not only delicious but also easy to clean up afterward. Enjoy the bright citrus notes of lemon that elevate the savory richness of the creamy sauce, making every bite delightful.

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Tender Baked No Flour Flat Bread (Low FODMAP)

15 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-Free • Makes 8 • Ok to make-ahead: Step 1

A delicious, keto-friendly twist on traditional flatbread — soft, golden, and bursting with flavor. These delicious baked flatbreads come together quickly with only a few ingredients, including eggs, avocado, and cheese. With a satisfying texture that’s both pillowy and crisp around the edges, they make the perfect low-carb hamburger buns or bread alternative. They deliver flavor and nourishment in every bite. Ideal for brunch spreads, gourmet sandwiches, or as a simple standalone snack, they’re the kind of flatbread that elevates everyday eating.

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Sheet Pan Chicken & Sweet Potato Supper (low FODMAP)

20 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-Free • Serves 4-6 • Ok to make-ahead: Steps 1 & 5

An easy and delightful weeknight dinner that brings together everything you need for a complete, delicious meal with minimal effort. Tender roasted chicken, caramelized sweet potatoes, and savory greens share a single sheet pan in this wholesome, satisfying dish. Hearty, healthy, and full of cozy, roasted flavor—perfect for busy nights or relaxed entertaining.

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Easy Salsa Taco Salad (Low FODMAP)

10 Minutes prep • 8 Minutes cook • Low FODMAP • Gluten-Free • Serves 4 • Ok to make-ahead: Step 1

Fresh, vibrant, and bursting with flavors, this salad is a delightful twist on traditional taco salads. Packed with crisp lettuce, sweet peppers, creamy avocado, and zesty salsa, every bite is a fiesta of textures and tastes. Whether served as a quick weeknight dinner or a crowd-pleasing party dish, this salad brings together the best of Tex-Mex flavors in a simple yet satisfying bowl. Get ready to enjoy a colorful, nutritious meal that's as easy to make as it is delicious!

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