Lemon-Kissed Turkey & Greens Soup (Low FODMAP)

15 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-Free • Lactose-Free • Serves 6

Bright, hearty, and soul-warming, this lemony white bean soup is the perfect balance of comfort and freshness. Tender turkey, creamy beans, and vibrant greens come together in a delicious broth, finished with a squeeze of lemon for a sunny, uplifting flavor. It’s a wholesome one-pot meal that’s as nourishing as it is satisfying—ideal for busy weeknights or cozy weekends.

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Summer Cucumber and Tomato Salad (Low FODMAP)

20 Minutes Prep • 30 Minutes Chill • Low FODMAP • Gluten-Free • Lactose-Free • Serves 6 - 8 • Ok to make-ahead: Steps 1 - 4

Light, crisp, and bursting with garden-fresh flavor, this Summer Cucumber and Tomato Salad is the perfect warm-weather side dish. With juicy tomatoes, cool cucumbers, and an herby vinaigrette, it brings together the best of the season in a bowl. Whether you're hosting a backyard barbecue, packing a picnic, or just craving something refreshing, this salad is quick to toss together and endlessly versatile. It’s a simple, wholesome dish that celebrates the peak of summer produce — no cooking required.

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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.

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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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.

Corn Flour Arepas (Low FODMAP)

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

Get ready to enjoy the comforting aroma of freshly cooked cornmeal, transformed into arepas that are crisp on the outside, soft on the inside, and full of flavor. Whether you're in the mood for a savory arepa filled or topped with your favorite protein, or a sweet version with butter and a spoonful of jam, this simple recipe delivers all the satisfaction, without the worry of digestive discomfort.

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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.

Quick Herby Chicken Salad (Low FODMAP)

10 Minutes prep • 2 Hours chill • Low FODMAP • Gluten-Free • Makes 4 cups • Ok to make-ahead: Steps 1 - 4

This Quick Herby Chicken Salad is a fresh, IBS and keto-friendly meal packed with flavor and crunch. Tender chicken is mixed with an herby Dijon-lemon dressing with fresh dill, parsley, chives, and green onions, then tossed with chopped raw almonds for a satisfying bite. Serve it on crisp Romaine lettuce with lemon wedges for a light dish that comes together fast and is best made ahead. It’s perfect for lunch or dinner.

Become a Patron!

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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.

Tropical Coconut Overnight Oats (Low FODMAP)

10 Minutes prep • 5+ Hours chill • Low FODMAP • Gluten-Free • Vegan • Serves 1 • Ok to make-ahead: Steps 1 - 2

Start your day with a taste of the tropics with my Tropical Coconut Overnight Oats. Packed with wholesome ingredients like gluten-free rolled oats, chia seeds, and coconut milk, this recipe is both nutritious and delicious. Customize your bowl with dried cranberries, shredded coconut, and a sprinkle of seeds for added texture and flavor. Prepare it the night before for a hassle-free breakfast that's ready to enjoy in the morning. Whether you prefer it sweetened with a touch of maple syrup or served with fresh berries and nuts, these overnight oats are sure to brighten your mornings with every spoonful.

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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.

Lightly Sweet and Salty Nuts (Low FODMAP)

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

Craving a crunchy, flavorful snack? Look no further than these irresistible Lightly Sweet and Salty Nuts. The perfect balance of sweet and savory makes them impossible to resist. They are so easy to make, you have them ready in a jiffy. You can use other kinds of nuts instead, or in addition to, these two. I used nuts from Costco for this recipe which also made it very cost-effective.

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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.

Rosemary Almond Flour Crackers (Low FODMAP)

5 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-Free • Lactose-free • Makes 36 • Ok to make-ahead: Steps 1 - 5

Craving crispy, savory crackers? These Rosemary Almond Flour Crackers are the perfect guilt-free treat! Made with almond flour, spices, and fragrant rosemary, they're naturally gluten-free and packed with flavor. They’re quick to make and perfect for a healthy snack, an appetizer, or to accompany your favorite dips and cheeses.

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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.

Ellie’s Korean Style Steak (Low FODMAP)

2 Hours marinate • 20 Minutes cook • Low FODMAP • Gluten-Free • Lactose-free • Serves 4 • Ok to make-ahead: Step 1

It’s time to change up your steak night with this bold and savory Korean-inspired recipe. Marinated in a sweet and savory blend of soy sauce, sesame oil, and a Low FODMAP garlic infusion, this tender steak is packed with umami flavor. Perfect for a quick weeknight dinner or a special occasion, this recipe is sure to please everyone at the table.

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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.

Cranberry Chutney (Low FODMAP)

5 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-Free • Lactose-Free • Makes 2 cups • Ok to make-ahead: Steps 1 - 4

This lightly spicy and sweet cranberry chutney is the perfect accompaniment to your holiday feast or a delightful spread for any occasion. Bursting with the vibrant flavors of cranberries, apples, and warm spices, this chutney is easy to make and even easier to love. Whether you serve it with roasted meats, cheese, and my seed crackers, or simply enjoy it on its own, this recipe is sure to become a new family favorite.

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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.

Embracing the abundance of what you CAN eat without consequences is a Game Changer

Tired of feeling restricted by food limitations? Break free from the monotony and nourish your body and gut. Explore the vast array of foods you can enjoy with the Monash FODMAP app and my recipe club. It's time to embrace a diverse and delicious diet!

Sometimes when we have issues with food, we get stuck on thinking about all the things we can't eat. And, we end up "painting ourselves into a corner" and eating the same thing over and over again. This is monotonous and boring. And, it means you suffer, your gut biome suffers, and it can lead to "cheats" that cause major flare-ups. How can you change that cycle? Embrace the abundance of foods you CAN eat! Use the Monash app on your phone to explore foods you haven't considered. Dive into my recipe club and be a little adventurous! Make sure you have plenty of variety in every meal and snack—even if it’s not a large quantity of any one thing.

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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.

2-Ingredient Grilled Pork Loin (Low FODMAP)

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

Looking to prepare a simple yet flavorful dish? This two-ingredient roasted pork loin recipe delivers on both ease and taste. With minimal effort and just a couple of key ingredients, you can achieve tender, juicy pork that's perfect for any occasion. Whether you're cooking for a weeknight dinner or a special gathering, this recipe promises a delicious outcome that will satisfy your hunger and impress your guests.

Become a Patron!

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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.

Papaya Chicken Green Salad (Low FODMAP)

20 Minutes prep • Low FODMAP • Gluten-Free • Plant forward • Serves 4 • Ok to make-ahead: Steps 1 - 4

Craving a light and refreshing lunch or dinner you can make in a snap? Look no further than my Low-FODMAP Papaya Chicken Green Salad! This delicious salad is the perfect combination of juicy papaya, savory chicken, crisp greens, and a perfectly sweet/tangy poppyseed dressing. The best part? Papaya is naturally low-FODMAP, making it a perfect choice for those following a low-FODMAP diet.

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.

BLT Chicken Caesar Salad (Low FODMAP)

20 Minutes prep • 10 Minutes cook • Low FODMAP • Gluten-Free • Plant forward • Serves 4 • Ok to make-ahead: Steps 1 - 4

BLTs and Caesar salads are wonderful classic flavors. Put them together with some cooked chicken and avocado in my BLT Chicken Caesar Salad and you have a delicious combination! It's perfect for a quick and easy lunch or dinner that will satisfy even the biggest appetites.

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.

Amazing Arugula Pesto (Low FODMAP)

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

If you know me, you know I love arugula! And this pesto is a delicious way to get more arugula in your diet. Use it in any recipe that calls for pesto. Or enjoy it as an appetizer. It’s perfect on my Seed Crackers or as a topping on gluten-free pasta or lasagna.

Ingredients

1/4 cup roasted almonds

1/2 cup fresh basil leaves, roughly chopped

1 cup arugula (packed into the cup)

1 teaspoon lemon zest

1 tablespoon fresh lemon juice

1/3–1/2 cup extra virgin olive oil (with a light taste)

1/4 teaspoon Kosher salt

1/4 teaspoon black pepper

Directions

(1) Prepare: Wash and roughly chop the basil leaves.

(2) Blend the pesto: Put all ingredients in the bowl of your food processor and pulse until just blended. Add additional oil if you want to make it looser if you like. Use less oil if you like it a bit thicker.

(3) Plate and serve: Serve as a topping for my Seed Crackers or with your favorite veggies for dipping.

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™ sauce recipes

Coconut Cacao Granola (Low FODMAP)

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

Your gut biome loves cacao (the “real deal” when it comes to chocolate) and coconut and so many nuts and seeds. So why not put them all together and make them delicious? This chocolatey granola might just make you a convert and you may never go back to “plain old” granola again! It’s very easy to make, oh so delicious, and it stores well for up to 6 weeks (if you don’t eat it all before then.)

Ingredients

3 cups gluten-free rolled oats

2 cups nuts and/or seeds, I used sliced almonds, pumpkin seeds, sesame seeds, and flax seeds (pecans or walnuts would be good too)

1 cup unsweetened shredded coconut

1/4 cup chopped dried cranberries (optional)

2 tablespoons chia seeds (white or black)

1/4 cup cacao powder

1/3 cup cacao nibs

1 teaspoon cinnamon

1 1/2 teaspoons Kosher salt 

1/3 cup maple syrup

1/3 cup coconut oil (melted)

2 teaspoons vanilla extract

Directions

(1) Prepare: Preheat oven to 325 degrees F.

(2) Mix dry ingredients: In a large bowl, combine oats, nuts, seeds, coconut, cranberries, chia seeds, flax seeds, sesame seeds, cacao powder, cacao nibs, cinnamon, and salt together. Stir to mix evenly.

(3) Mix liquid ingredients: In a small bowl or measuring cup, combine the maple syrup, coconut oil, and vanilla. Heat on the stove or in the microwave just to melt the coconut oil. Stir to blend, then pour over the dry ingredients and stir well to coat.

(4) Bake: Spread out in one even layer in a roasting pan or on a rimmed baking sheet. (I like using the roasting pan because it’s easier to stir halfway through when you have a pan with higher sides.) Bake for 10 minutes, then use a spatula to stir and rotate the mixture (so nothing gets too brown). Bake for another 10 minutes. Remove from the oven and let cool completely.  

(5) Plate and serve: This granola is delicious on its own but if you like, you may serve it with yogurt or milk and fresh berries.

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™ breakfast recipes

Sheet Pan Asian Meatballs with Roasted Gnocchi (Low FODMAP)

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

Roasted gnocchi turns out crispy and chewy all at the same time. Delicious! It’s a great foundation for these Asian meatballs as the gnocchi cooks in the seasoned drippings from the meat and the flavors blend and build on each other. The addition of chopped mushrooms in the roasting pan with the gnocchi adds a wonderful depth of flavor. Adding spinach in the last few minutes of roasting means you’ve got a perfect one-pan meal. Simple enough for a weeknight dinner but fancy enough to make for company.

Ingredients: Roasted Gnocchi

1 pound oyster mushrooms, chopped

1 package (12 - 18 ounces) potato gnocchi

6 tablespoons extra virgin olive oil

5 ounces (about 5 packed cups) baby spinach, washed and long stems removed

Ingredients: Meatballs

2 tablespoons peeled and minced ginger

1 tablespoon gluten-free low sodium soy sauce sauce

1 bunch green onions, green part only, chopped

1 teaspoon freshly ground black pepper

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

1/2 cup pork panko (or other gluten-free panko)

1 pound grass-fed ground pork

Directions

(1) Prepare: Preheat the oven to 425 degrees F. Line a large rimmed baking sheet with parchment paper. Chop the mushrooms, ginger, and green onion greens. Wash and remove the stems from the spinach.

(2) Prepare the gnocchi: In a bowl, toss the mushrooms, gnocchi, and 5 tablespoons of the olive oil. Spread evenly on the prepared backing sheet.

(3) Prepare the meatballs: In a large bowl, combine all the meatball ingredients and use your hands to mix it together evenly.

(4) Shape the meatballs: Roll the meat mixture into 12 balls (about 2 inches in diameter) and arrange with some space between them on top of the gnocchi and mushrooms.

(5) Roast: Put the pan in the oven and roast for 20 minutes.

(6) Prepare the spinach: Meanwhile, toss the spinach with the remaining 1 tablespoon of olive oil. When the meatballs and gnocchi have roasted for 20 minutes, remove the pan from the oven. Spread the spinach evenly over the top of the meatballs and gnocchi. Return to the oven and roast for another 5 minutes until the spinach is tender and wilted.

(7) Plate and serve: Serve on plates or in bowls making sure every plate gets a little of everything.

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

Quinoa Crunch Salad with Peanut Sauce (Low FODMAP)

15 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Vegan • Serves 4 • Ok to make ahead: Steps 1-3

This salad is as delicious as it is beautiful! It delivers a great combination of texture, color, and flavor. It’s hearty, healthy, delicious, and very easy to make. The mix of fresh vegetables and vibrant ingredients ensures every bite is a crunchy burst of goodness. If you're watching your carb intake, you can easily omit the quinoa and still enjoy a delicious, flavor-packed salad. Whether you’re preparing it for a family dinner, a potluck, or meal prepping for the week, this salad is sure to be a hit!

Ingredients: Salad

3 cups cooked quinoa (1 cup cooked per package instructions)

3 cups shredded red cabbage

2 cups edamame, cooked per package instructions

1 red bell pepper, diced

1 cup shredded carrots

3/4 cup raw, unsalted sprouted cashews, roughly chopped (AKA activated cashews)

1/2 cup green onion greens, chopped

1/4 cup cilantro, chopped (optional)

Ingredients: Peanut Sauce

1/2 cup smooth peanut butter

1/4 cup gluten-free soy sauce

Juice of 1 lime

3 tablespoons seasoned rice vinegar

2 tablespoons water

1 tablespoon maple syrup

1/4 teaspoon red pepper flakes (or to taste)

Directions

(1) Prepare: Cook the quinoa and the frozen edamame according to package instructions. Once the edamame is cooked, rinse in cold water to stop the cooking. It’s nice to have the quinoa be warm when you are serving—but it’s also good cold. You can prep both of these ingredients ahead of time if you like.

(2) Chop the veggies: Chop the cabbage, bell pepper, green onion greens, cilantro, and cashews. Grate the carrots.

(3) Make the dressing: Put all dressing ingredients in a jar or small bowl. Shake or whisk to blend.

(4) Plate and serve: While you can put all the ingredients in a salad bowl and toss it with the dressing, it makes a beautiful presentation to arrange the ingredients in a colorful wheel on each plate and drizzle the dressing over the top. Either way, it will be delicious.

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™ vegetarian recipes

Mediterranean Chicken Skewers (Low FODMAP)

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

Delicious and tender, Greek seasoned chicken skewers you can grill in the oven. Top with my Tzatziki sauce and a side salad and you’ve got a delicious and healthy meal. Change up the vegetables you put on the skewers according to what you have on hand (zucchini and summer squash would work great). If you marinate the chicken ahead of time you’ll get the best flavor, but 10 minutes of marination is enough if you’re pressed for time. Make these quick and easy chicken skewers for your family and friends. They are sure to be a hit.

Ingredients

1/2 cup garlic-infused olive oil

2 teaspoons dried oregano

1/2 teaspoon crushed chipotle chilis or chipotle chile powder

1 teaspoon maple syrup

1 tablespoon low-FODMAP hot sauce

1 tablespoon lemon zest

1/2 teaspoon Kosher salt

1/4 teaspoon black pepper

1 1/2 - 2 pounds boneless, skinless chicken breasts, cut into bite-size pieces

My Delicious Low FODMAP Tzatziki sauce 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.

(2) Prepare: Make the Tzatziki sauce a day ahead if you have time, if not just make it before you start prepping the meal. Make the marinade. Cut the chicken and toss in a bowl with the marinade, stirring to combine. Let sit for 10 minutes or several hours if you have time. Preheat the oven to 425 degrees F. Line a rimmed baking sheet with parchment paper (for easy clean-up)

(3) Prepare the skewers: Load the skewers, alternating chicken and vegetables so they come out approximately even. Arrange the skewers on the prepared baking sheet.

(4) Bake: Bake for 20 minutes, until lightly charred and cooked through (165 degrees F on an instant-read thermometer)

(5) Plate and serve: Serve with plenty of my Tzatziki sauce and a side salad.

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

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

1 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 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)

1/3 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