Game Day Smoky Lemon Pepper Chicken Legs (Low FODMAP)

10 Minutes prep • 40 Minutes cook • Low FODMAP • Gluten-Free • Makes 12 • Ok to make-ahead: Steps 1 - 7

Your game day tailgate needs food that can handle sitting in a cooler, tastes amazing at any temperature, and doesn't require plates or utensils. These smoky lemon pepper chicken legs check every single box. The bright citrus and cracked pepper cut through the rich smokiness, creating bold flavors that hold up whether you're eating them hot off the grill or cold in the parking lot.

Smoking chicken legs keeps them ridiculously juicy with crispy, flavorful skin that stays perfect even hours later. No reheating required, no mess, no fuss - just grab one and get back to cheering on your team. They're the kind of tailgate food that makes people wander over from other parking spots, asking what smells so good.

Low FODMAP tailgate MVP: Prep them the night before, toss them in the cooler, and you've got crowd-pleasing protein that won't leave anyone feeling sluggish before kickoff.

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One-Pan Creamy Tuscan Chicken with Broccoli and Mushrooms (Low FODMAP)

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

When you need serious comfort food but don't want to spend all evening doing dishes, this creamy chicken stew has your back. Everything cooks together in one pan, creating a rich, hearty meal that feels like a warm hug in a bowl - and that's before I even mention the melted cheddar and crisp parmesan on top.

Tender chicken, earthy mushrooms, and bright green broccoli swim in a luscious cream sauce that's naturally thickened without any flour or complicated techniques. The double cheese topping adds that irresistible golden, bubbly finish that takes this from weeknight dinner to something truly special. Best part? Your gut will be just as happy as your taste buds.

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Egg Wrap Pinwheel Sandwiches (Low FODMAP)

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

These elegant pinwheels prove that eating low FODMAP doesn't mean settling for boring food. They're perfect for meal prep, potlucks, or when you need something that feels special without spending hours in the kitchen. The beauty of these pinwheels is in their simplicity - creamy avocado pairs with peppery arugula and piquant pepper jack cheese, all rolled up in a protein-rich egg wrap that holds it all together when sliced. Each bite gives you that perfect combination of creamy, spicy, and fresh, while the egg wrap keeps everything light and easily digestible. Let’s get rolling!

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Egg Wrap Steak Quesadilla (Low FODMAP)

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

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

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

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

Time to rethink quesadillas...

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Crisp and Tangy Chicken Wings (Low FODMAP)

10 Minutes prep • 40 Minutes cook • Low FODMAP • Gluten-Free • Makes 32 pieces • Ok to make-ahead: Step 1

Let's talk about one of life's great injustices: most wing sauces are absolutely loaded with garlic and onion, making them a complete no-go when you're managing IBS. But here's the thing - you don't need FODMAPs to create wings that are perfectly crisp on the outside and packed with tangy, finger-licking flavor.

These beauties get their crispiness from a simple baking technique (using a Traeger grill – or other pellet grill) while the seasoning delivers that perfect tangy lemony punch using gut-friendly ingredients like olive oil, lemon juice, and Smoke n Sanity’s Essence of Garlic Salt. The result? Wings that taste so good, no one will ever guess they're IBS-friendly.

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Classic Meatloaf Low FODMAP Style

15 Minutes prep • 60 Minutes cook • Low FODMAP • Gluten-Free • Serves 6 • Ok to make-ahead: Steps 1 - 2

There's nothing quite like the comfort of a perfectly seasoned meatloaf, but when you're following a low FODMAP diet, most traditional recipes are off-limits thanks to onion-heavy seasoning mixes and breadcrumb fillers. This version brings back all that nostalgic, home-cooked goodness without any of the digestive drama. The secret to keeping this meatloaf incredibly moist and tender is the gluten-free panko for the perfect texture, plenty of herbs for flavor, and the game-changing technique of cooking it with a separate pan of hot water in the oven. This gentle, steamy environment ensures your meatloaf stays juicy throughout, while the glaze on top still caramelizes beautifully.

IBS-friendly win: All the comfort food vibes with none of the FODMAP triggers - plus that water pan trick means you'll never have dry meatloaf again.

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One Pan Chicken Dijon with Leeks and Olives (Low FODMAP)

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

When you're managing IBS, complicated recipes with endless washing up are the last thing you need. This gorgeous one-pan wonder proves that eating low FODMAP doesn't mean sacrificing flavor. Tender chicken thighs meet mild leek greens (just the green parts!), briny olives, and a luxurious lemony Dijon sauce that does all the work for you. Everything cooks together beautifully, creating a satisfying meal that won't have you second-guessing your choices later.

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Keto Spinach and Bacon Quiche (Low FODMAP)

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

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

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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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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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See this new recipe in my FREE recipe club.

To streamline your search through hundreds of existing recipes, I'm moving the release of my new weekly creations to the Recipe Club on Patreon. In the club, you’ll get access to a treasure trove of low-FODMAP goodness, complete with collections and filters to use as your virtual cookbook!

Here's what awaits you in the club:

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

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

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

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

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