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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Sarah’s Carrot Zucchini Breakfast Muffins (low FODMAP)

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

Start your day with these deliciously wholesome, Keto-friendly, low FODMAP carrot zucchini breakfast muffins! Packed with nutritious ingredients like grated carrots, shredded zucchini, and a blend of almond flour and coconut, these muffins are not only gluten-free and low-carb but also gentle on sensitive stomachs. Perfectly spiced with a hint of cinnamon and nutmeg, they offer a delightful way to kickstart your day without compromising on flavor or nutrition. Whether you're following a special diet or simply love a satisfying breakfast treat, these muffins are a must-try for anyone looking to enjoy a wholesome and delicious start to their day!

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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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Classic Sausage Rolls (Low FODMAP)

15 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-Free • Makes 24 • Ok to make-ahead: Steps 1 - 5

Enjoy the savory delight of classic sausage rolls without the gluten! This recipe delivers a perfect blend of flaky, gluten-free pastry wrapped around flavorful sausage filling. Whether you're catering to dietary restrictions or simply looking for a delicious snack, these gluten-free sausage rolls are sure to impress. With a golden, crispy crust and juicy sausage center, they're ideal for parties, picnics, or a cozy evening treat. Follow along to create these irresistible bites that everyone will love.

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Strawberry Mint Compote (low FODMAP)

10 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-Free • Makes 1 cup • Ok to make-ahead: Steps 1 - 3

Delightfully fresh and bursting with vibrant flavors, Strawberry Mint Compote is the perfect way to elevate any dish with its sweet-tart strawberries mingled with the invigorating essence of mint. Whether drizzled over creamy vanilla ice cream or paired with a rich aged cheese, this compote adds a delicious twist that complements sweet and savory alike. Simple to make yet impressively flavorful, it's a versatile condiment that promises to brighten up your culinary creations with every spoonful.

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Strawberry Mint Crostini with Prosciutto and Brie (Low FODMAP)

20 Minutes prep • 15 Minutes cook • Low FODMAP • Makes 24 • Ok to make-ahead: Steps 1 - 3

With the perfect balance of sweet and savory, these Strawberry Mint Crostini topped with Prosciutto and Brie are as delicious as they are elegant. Combining the sweetness of a ripe strawberry mint compote with the rich flavors of creamy Brie and crisp prosciutto, each bite offers a burst of flavor and texture. Whether you're hosting a sophisticated dinner party or simply treating yourself to a gourmet appetizer, these crostini are sure to impress with their vibrant colors and irresistible taste.

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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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Chocolate Drizzled Pecan Shortbread (Low FODMAP)

15 Minutes prep • 10 Minutes cook • Low FODMAP • Gluten-Free • Makes 36

Indulge in the rich, buttery goodness of my Chocolate Drizzled Pecan Shortbread—a perfect harmony of tender, pecan-topped shortbread and decadent dark chocolate drizzle. This classic treat combines the satisfying crunch of toasted pecans with a delicate, melt-in-your-mouth texture that's irresistible with every bite. Whether you're looking to impress guests or simply treat yourself, this recipe promises to elevate any occasion with its delightful blend of flavors. Get ready to savor the magic of homemade shortbread with the luxurious touch of chocolate.

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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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One Pan Mediterranean Meatballs with Tzatziki (Low FODMAP)

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

Transport your taste buds to the sunny shores of the Mediterranean with our flavorful One Pan Mediterranean Meatballs with Tzatziki Sauce. This dish combines juicy meatballs infused with Mediterranean herbs and spices, nestled alongside lemony rice, all cooked to perfection in a single pan for easy cleanup. Drizzle with my creamy, low-FODMAP Tzatziki sauce and garnish with fresh herbs for a delightful meal that's as satisfying as it is delicious. Perfect for a weeknight dinner or impressing guests with minimal effort.

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Sarah’s No Spike Nutty Bars (Low FODMAP)

10 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-Free • Keto Friendly • Makes 36 bars

Say hello to a sweet without the sugar crash! Sarah’s Spike Nutty Bars are the perfect blend of crunch, flavor, and nourishment—crafted with a powerhouse mix of nuts and seeds and naturally sweetened with allulose to keep your blood sugar happy. Whether you need a quick breakfast bite, a post-workout pick-me-up, or a guilt-free treat to satisfy your sweet tooth, these bars are a deliciously smart choice. No refined sugars, no spikes—just clean energy and pure nutty goodness in every bite.

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• 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.

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Lemon Chicken and Broccoli with Feta Cream (Low FODMAP)

15 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-Free • Serves 4 • Ok to make-ahead: Steps 1 - 2

Welcome to a delightful taste journey with my one-pan Lemon Chicken and Broccoli with Feta Cream. This dish combines the vibrant zest of lemon-infused chicken, tender broccoli florets, and crispy bacon, all topped with a creamy feta sauce. It's the perfect harmony of flavors and textures, creating a comforting yet sophisticated meal that's easy to prepare and sure to impress.

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Gnocchi Lasagna with Meat Sauce (Low FODMAP)

30 Minutes prep • 75 Minutes cook • Low FODMAP • Gluten-Free • Serves 9 • Ok to make-ahead: Steps 1 - 6

Love the rich, cheesy layers of classic lasagna but need a gluten-free twist? This Gnocchi Lasagna with Meat Sauce swaps traditional pasta sheets for pillowy soft gluten-free gnocchi, creating a comforting and hearty dish that’s irresistibly delicious. Each bite is packed with savory meat sauce, creamy “ricotta,” gooey melted cheese, and tender gnocchi, making it a perfect weeknight dinner or a crowd-pleasing meal for any occasion. Easy to assemble and bursting with flavor, this gluten-free take on lasagna will quickly become a new favorite!

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30-Minute Coconut Curry Chicken (low FODMAP)

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

This 30-Minute Coconut Curry Chicken is a game-changing recipe that will delight your taste buds while keeping your tummy happy. Bursting with vibrant flavors and easy to prepare, this dish is your ultimate solution for a quick, satisfying meal. Tender chicken simmered in creamy coconut milk, infused with aromatic spices and fresh herbs, all coming together in just under 30 minutes. Perfect for busy weeknights or when you crave a wholesome yet effortless dinner option.

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Bacon Cheeseburger Salad (Low FODMAP)

15 Minutes prep • 10 Minutes cook • Low FODMAP • Gluten-Free • Lactose-free • Serves 2

Craving all the flavors of a juicy bacon cheeseburger without the bun? This Bacon Cheeseburger Salad delivers all the deliciousness in a lighter, salad form. Crisp lettuce, juicy tomatoes, savory bacon, and melted cheese come together with a tangy dressing to create a satisfying meal that's both hearty and refreshing. Perfect for those who love classic burger flavors with a healthy low FODMAP twist, this salad is quick to prepare and guaranteed to satisfy your burger cravings, trigger-free!

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How to Identify FODMAP-Free Foods Like a Pro

Navigating the low FODMAP diet can feel overwhelming, but knowing which foods are FODMAP-free makes meal planning so much easier! If you’re using the Monash FODMAP App, spotting FODMAP-free foods isn’t always obvious at first glance.

Here’s the trick:

• Click on a food in the app (e.g., chicken)

• Confirm the app ONLY shows a "green” serving size of that food (if there are any yellow or red traffic light colors, move on because that food DOES contain some FODMAPs)

• Scroll down past the one section of green traffic lights

• Look for the phrase “Please note that the ‘green’ traffic light rating system allows you to eat multiple serves of ‘green’ foods per meal.”

If you see this statement, combined with ONLY a green light serving size, you’re in the clear! These foods are officially FODMAP-free, meaning you can enjoy multiple servings in one sitting. Note: As with any food, too much of one thing can be hard for your system to digest—so continue to eat a variety of foods with every meal and snack.

Let’s Talk Protein!

Good news—all meats are naturally FODMAP-free! This makes them an excellent foundation for your meals (keeping in mind, marinades and seasonings may contain FODMAPs so be aware of those). Here are some high-protein, FODMAP-free options:
✅ Chicken
✅ Beef
✅ Pork
✅ Lamb
✅ Fish
✅ Seafood
✅ Eggs

What About Veggies?

Adding FODMAP-free vegetables to your plate ensures you’re getting plenty of fiber without triggering symptoms. Here are some excellent go-to options:
🥔 Potato
🥬 Arugula (AKA Rocket)
🥕 Carrot
🥒 Cucumber
🎃 Patty pan squash (AKA button squash)
🥬 Lettuce, red coral (red leaf)
🥄 Pickled beetroot
🌰 Parsnip
🍃 Rhubarb

Are There Any FODMAP-Free Fruits?

Yes! But keep in mind that even FODMAP-free fruits should be limited to one serving per sitting (1 cup chopped, 1 medium piece, or 2 small pieces). Some great choices include:
🍌 Firm, banana (no spots)
🍍 Yellow papaya

🍊 Mandarin orange
🍊 Navel orange

🍈 Dragon fruit
🥭 Guava

Other Handy FODMAP-Free Foods

Want to add more variety? Here are some versatile FODMAP-free staples:
🧄 Chives
🫚 Ginger
🥛 Plain lactose-free yogurt
🥛 Lactose-free milk
🍚 Rice
🫒 Olives, olive oil, avocado oil

5 Easy FODMAP-Free Meal Ideas

Ready to put it all together? Here are five simple, delicious meal ideas made entirely with FODMAP-free ingredients:

🥩 Meat & Roasted Veggies – Roasted root veggies (potato & carrot) tossed with extra virgin olive oil, salt, and, pepper.
🐟 Salmon & Salad – Baked potato with a salad of arugula and cucumber tossed with a simple oil and vinegar dressing.
🍗 Chicken Stir-Fry – Sautéed chives, ginger, carrot & parsnip served over rice.
🥚 Veggie Frittata – Eggs, potato, patty pan squash & chives topped with grated cheese.
🍨 Tropical Yogurt Bowl – Plain lactose-free yogurt with diced yellow papaya & dragon fruit.

Final Tips

All FODMAPs are carbohydrates (although not all carbohydrates are FODMAPs). So, if a food contains no carbohydrates, it also contains no FODMAPs.

Foods and portion sizes change as research evolves. Always check the Monash FODMAP App for updates before digging in!

Now, eat and enjoy every bite, because you can! 🎉

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Super Veggie Pizza with Cauliflower Crust (Low FODMAP)

30 Minutes prep • 60 Minutes cook • Low FODMAP • Gluten-Free • Keto friendly - Serves 4 • Ok to make-ahead: Steps 1 - 4

How can you say Low FODMAP and cauliflower in the same sentence? Because PURPLE cauliflower has been tested by Monash and shown to be low FODMAP up to 3/4 of a cup! Once I realized this nuance, a whole new vegetable was available to use in my recipes! This Super Veggie Pizza swaps out the traditional dough for a crisp and flavorful cauliflower crust. Topped with a vibrant medley of colorful vegetables, this pizza is a delicious way to enjoy a vast array of plants all in one meal. Your gut biome will be ecstatic! It's easy to make, perfect for a weeknight dinner, and delicious as a leftover. Cook the crust and saute the veggies ahead so you can toss it all together in a jiffy when you’re ready.

Become a Patron!

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.