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

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

Herby Sourdough Baked Chicken (Low FODMAP)

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

This breadcrumb mixture featuring sourdough bread, capers, parsley, and lemon, is equally good on chicken or fish. It’s simple to make the crumb mixture in your food processor, and so easy to use. You can drizzle this chicken with my Easy Hollandaise Sauce, or just serve it as is alongside my Garlic Parmesan Roasted New Potatoes and one of my delicious salads.

Ingredients

4 small or 2 large chicken breasts

3 slices of real sourdough bread

1/2 cup fresh flat-leaf parsley

2 tablespoons chopped chives or green onion greens

1 tablespoon lemon zest (finely grated lemon peel)

1 tablespoon capers, rinsed and drained

1 tablespoon extra virgin olive oil, plus 1 tablespoon more for drizzling

1/2 teaspoon Kosher salt

1/4 teaspoon black pepper

Directions

(1) Prepare the chicken: If the chicken breasts are quite thick, cut them horizontally to make two thin pieces out of the one thick breast. If you have the time, put the chicken 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 400 degrees F. Line a rimmed baking sheet with parchment paper.

(3) Make the breadcrumb mixture: Roughly chop the bread slices and parsley, then put the bread, parsley, chives or green onions, lemon zest, capers, salt, and pepper in the bowl of your food processor. Process until the crumb is even and the ingredients are nicely blended together. Add the olive oil and pulse a few times to blend.

(4) Bake the chicken: Press 1/4 of the crumb mixture onto the top and sides of each piece of chicken to coat. Place the chicken on the prepared baking sheet. Drizzle with the extra olive oil. Bake for 20 - 30 minutes (depending on the thickness of the chicken breasts) until the internal temperature has reached 165 degrees F. Remove from the oven and let rest for a couple of minutes.

(5) Plate and serve: Serve with a drizzle of my Easy Hollandaise Sauce, or just as is alongside my Garlic Parmesan New Potatoes and one of my delicious salads.

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

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

Perfect Angel Food Cake (Low FODMAP)

20 Minutes prep • 40 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Serves 8

Thought you would never be able to enjoy Angel Food Cake while following a gluten-free diet? Think again and embrace the joy of having your cake and eating it too! Indulge in my Perfect Gluten-Free Angel Food Cake that captures the light and airy essence of the classic, but completely gluten-free. This cake is not only delicious, it's a testament to gluten-free desserts that can be just as light and delicious as the original. The secret lies in the seamless blend of gluten-free flour alternatives, ensuring a light and tender crumb that satisfies even the most discerning Angel Food Cake enthusiast.

Ingredients

1 1/2 cups egg whites from 10-11 large eggs

1/2 cup gluten-free all-purpose flour

1/2 cup GF Jules gluten-free baking flour

3/4 cup powdered sugar

3/4 cup + 2 tablespoons superfine baking sugar (or granulated sugar that has been pulsed in the food processor a few times)

1/2 teaspoon Kosher salt

1 1/2 teaspoons cream of tartar

1 tablespoon vanilla extract

1/4 teaspoon almond extract

Directions

(1) Prepare: Separate the egg whites and allow them to sit at room temperature for about 30 minutes. Preheat the oven to 350 degrees F. In the bowl of a food processor, pulse together the flour, cornstarch, and powdered sugar together until well blended, about 30 seconds. Set aside in a bowl. Put the granulated sugar in the bowl of your food processor and pulse the sugar about 5-7 times. You don't want to turn it into powdered sugar, just a little finer than it normally is. Set aside.

(2) Beat the egg whites: Place the egg whites in the clean bowl of a stand mixer. With the whisk attachment, beat on high until the egg whites start to foam, then add the salt and cream of tartar and whip a few more seconds to combine. Add the vanilla and almond extract and continue whipping on high speed for another 30 seconds.

(3) Add the sugar: Add the granulated sugar slowly, about 1 tablespoon at a time to the egg whites while they are whipping. Continue whipping until stiff peaks form. (Remove the whisk attachment and lift it out of the mixture—if the peaks left behind stay standing, you have reached “stiff peak” stage.)

(4) Add the dry ingredients: Slowly fold in the dry ingredients 1/3 at a time with a spatula. Do this carefully and slowly so you don't deflate the egg whites. (This is the key to light and airy angel food cake.) Scoop into an ungreased 10-inch tube or round cake pan.

(5) Bake: Bake at 350 degrees F for about 35-40 minutes until lightly golden. Immediately invert the pan onto a cooling rack when you remove it from the oven. Cool completely then run a knife along the edges of the pan and carefully plate the cake.

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™ dessert recipes

Pomegranate Cranberry Sauce (Low FODMAP)

20 Minutes prep • 8 Hours chill • Low FODMAP • Gluten-free • Lactose-free • Serves 8 • Ok to make ahead: Steps 1-4

Celebrate the season with the perfect blend of cranberries and pomegranates in this delicious Pomegranate Cranberry Sauce that’s about to become your new favorite! Both of these vibrant gems come together to create a sauce that strikes the perfect balance between sweet and tart. Whether you're serving it alongside the classic turkey, spreading it on warm rolls, or pairing it with your other favorite festive dishes, this Pomegranate Cranberry Sauce will add a touch of elegance and a burst of holiday flavor to every bite.

Ingredients

12 ounces fresh cranberries

1/2 cup light brown sugar, packed

1/4 cup pomegranate molasses (or corn syrup* will also work)

3 sprigs fresh thyme

1 medium pomegranate, arils (seeds) removed (about 1 cup pomegranate arils)

Directions

(1) Prepare: Remove the seeds from the pomegranate, being careful to keep them whole.

(2) Cook the cranberries: Put the cranberries, sugar, pomegranate molasses or corn syrup, and thyme in a saucepan over medium heat. Bring to a boil and stir gently, but often, as it cooks for about 5 minutes until most of the cranberries have burst open.

(3) Cool: Remove from the heat, remove the thyme sprigs, and let cool.

(4) Finish: When cooled to room temperature, add the pomegranate arils and stir gently to combine.

Make-ahead note: At this point, you may put it in an airtight container and refrigerate it overnight (or longer), until ready to serve

(5) Plate and serve: Serve chilled with your holiday turkey, pork loin, or everyday chicken!

Eat and enjoy every bite because you can!

*Recipe note: If you use corn syrup in place of the pomegranate molasses, please use Karo brand corn syrup, which contains no high-fructose corn syrup (HFCS is high in FODMAPS). 

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™ holiday recipes

Classic Sour Cream Cheesecake (Low FODMAP)

20 Minutes prep • 9 Hours cook/chill • Low FODMAP • Serves 8 • Ok to make ahead: Steps 1-6

This Classic Sour Cream Cheesecake has the perfect harmony of rich creaminess and just the right amount of sweetness. The velvety texture of cream cheese blends seamlessly with the tangy flavor of sour cream, creating a truly delicious filling that sits atop a buttery graham cracker crust. Whether you're entertaining guests or simply treating yourself, this Classic Sour Cream Cheesecake is a perfect choice because it’s easy to make, you can make it ahead of time, and it’s low FODMAP so everyone at the table can enjoy it.

Ingredients: Crust

1 1/2 cups gluten-free graham crackers (about 1 sleeve), ground into crumbs

6 tablespoons salted butter, melted

Ingredients: Cheesecake

16 ounces lactose-free cream cheese, at room temperature

16 ounces lactose-free sour cream, at room temperature

1 cup superfine white sugar (you can also use granulated sugar and be sure to blend very well)

3 eggs, at room temperature

1 tablespoon vanilla extract, vanilla bean paste or any other flavoring of your choice

Directions

(1) Prepare: Preheat the oven to 350 degrees F. Bring the cream cheese, sour cream, and eggs to room temperature. Melt the butter.

(2) Make the graham cracker crumbs: In the bowl of your food processor, add the graham crackers. Pulse on and off until all crackers have turned to crumbs. You can also do this by putting the graham crackers in a ziploc bag and using a rolling pin or heave glass to crunch them up.

(3) Make the crust: Drizzle the melted butter over the cracker crumbs in the bowl of your food processor. Pulse until all crumbs and butter are combined. You can also combine butter and crumbs in a mixing bowl with a wooden spoon. Pour the crumbs into the bottom of a 7 - 9-inch springform pan and pat them with your fingers to make an even layer or make it slightly thicker at the edges if you prefer.

(4) Bake the crust: Bake in the preheated oven for 10 minutes until the crust has dried out and begins to brown just a bit. Remove from the oven and set aside.

(5) Make the filling: In the bowl of your food processor or stand mixer, combine cream cheese and sour cream and blend until completely smooth. Add the sugar, eggs, and vanilla and blend well but don’t whip air into the mixture. Scrape down the sides to ensure all sugar and eggs are blended into the cheese mixture. Pour the batter into the pan gently so as not to disturb the crumb crust.

(6) Bake: Put in the preheated oven and bake for 30 minutes. Turn off the oven. Don’t open the oven door. Leave the cheesecake in the oven for one hour. Remove and let cool to room temperature. Cover with plastic wrap and refrigerate for at least 8 hours (more is fine).

(7) Plate and serve: Run a knife around the edge of the pan and carefully remove the sides of the springform pan. Slice the cake and serve with fresh berries or your favorite topping.

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™ dessert recipes

Tender Slow-Cooked Pork Roast (Low FODMAP)

20 Minutes prep • 5 - 10 hours cook • Low FODMAP • Gluten-free • Lactose-free • Serves 8 • Ok to make ahead: Step 1

Discover this simple method of cooking pork butt (a cut that actually comes from the shoulder of the pig) to get meat so tender it falls off the bone. With only a handful of ingredients, you'll not only achieve a delicious result but also infuse your kitchen with a wonderful aroma as it cooks. And, there are endless possibilities for this meat: pulled pork sandwiches, flavorful enchiladas, loaded nachos, savory tacos, or perhaps a hearty burrito bowl. Let your imagination run wild, and turn tonight's dinner into a home-cooked feast.

Ingredients

1 tablespoon olive oil or avocado oil

3 - 4 pound pork butt (or shoulder) roast

1/3 cup gluten-free soy sauce

1 large leek, green part only, washed and chopped

3 inches of fresh ginger, peeled and sliced thickly

3 - 4 tablespoons Smoke n Sanity Triple S Seasoning (use code IBSGC15 for a 15% discount)

Or, use your favorite low FODMAP dry rub

1/2 cup water

1/2 cup heavy cream (or more water if you want to keep it dairy-free)

Directions

(1) Prepare: Sprinkle all sides of the roast with your dry rub. Wash and chop the leek greens and peel and slice the ginger.

(2) Brown the pork roast: Heat the olive oil in a cast iron skillet over medium-high heat. When the oil shimmers, add the prepared pork roast and brown on all sides (about 2 minutes per side). This step helps to seal in the juices which improves the flavor.

(3) Prepare to slow cook: Put 1/2 the leek greens in the bottom of the crock pot. Put the browned pork roast on top of the leek greens then cover with the rest of the chopped leek greens. Pour the soy sauce over the pork and pour the water around the pork.

(4) Cook: Cook on low for 8-10 hours or on high for 5 - 6 hours. Meat should be falling apart at the end of the cooking time. You can use an instant-read thermometer to check the temperature — which should be at least 160 degrees F and ideally about 190 degrees F.

(5) Finish: Remove the pork from the crock pot and shred the meat with two forks. Add the cream (or water) to the pan juices and stir to blend. If still a bit salty, add more cream or hot water and stir and taste before drizzling over the meat.

(5) Plate and serve: Serve warm over steamed rice, or over roasted vegetables for a low-carb version, with the creamy sauce spooned over the meat and rice. Do you prefer a more traditional “pulled pork” flavor? Add low FODMAP BBQ sauce such as Smoke N Sanity Sweet and Sassy BBQ Sauce (use code IBSGC15 for 15% discount) instead of cream or water to make the sauce. You can also use this slow-cooked pork in place of chicken in my Cheesy Chicken Enchilada recipe, combine it with chips and cheese for delicious nachos, or use it in tacos, burrito bowls, and more.

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™ slow cooker recipes

S’mores Cupcakes with Marshmallow Frosting (low FODMAP)

20 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Makes 12 - 24 • Ok to make ahead: Steps 1-4

There’s something about cupcakes that is just fun! Add to that the pleasure of s’mores and these cupcakes take the fun (and deliciousness) to a whole new level! It’s the combination of everything you love about s’mores (chocolate, marshmallow, and graham crackers) but without the sand or the sticky fingers. These are best served soon after they come out of the oven so you can make the cupcakes ahead, but save the frosting and the finishing for the last hour before serving. Make them for a party or you might be tempted to eat them all yourself! I used a good gluten-free chocolate cake mix for the cupcakes in this recipe to keep it simple — since the frosting is a little more elaborate. Of course, you can make the cake from scratch if you prefer!

Ingredients: Chocolate Cupcakes

1 King Arthur Gluten-Free Chocolate Cake Mix

2/3 cup coconut oil, melted

1 1/3 cups water

4 large eggs

Ingredients: Swiss Meringue Frosting

3 large egg whites

1 1/2 cups granulated sugar

1 1/2 teaspoons light corn syrup (not high-fructose corn syrup)

1/2 teaspoon cream of tartar

1/4 teaspoon Kosher salt

1/4 cup water

1 teaspoon pure vanilla extract

Ingredients: Topping

1/2 cup semi-sweet chocolate chips

1 teaspoon coconut oil

1/2 cup gluten-free graham cracker crumbs (for topping)

Directions: Cupcakes

(1) Prepare: Preheat oven to 350 degrees F. Put cupcake liners (I like these parchment tulip liners) into two cupcake pans that make 12 cupcakes each (for a total of 24).

(2) Melt the coconut oil: In the microwave, melt the coconut oil until it’s pourable but not hot.

(3) Blend the batter: Beat the eggs together with the melted coconut oil and water. Stir in the cake mix and keep stirring until well blended.

(4) Bake: Pour the cake batter into the prepared cupcake pans. Bake for 18 - 20 minutes. Remove from oven and let cool.

Directions: Frosting and Finishing

(5) Prepare the meringue for the frosting: Add the egg whites, sugar, corn syrup, cream of tartar, salt, and water to the bowl of a stand mixer and place the bowl over a saucepan of gently simmering water over medium heat. Do not allow the bottom of the mixing bowl to touch the water.

(6) Heat and blend the mixture: Continuously, but gently, stir the mixture until the egg whites are very warm to the touch and the sugar has dissolved, about 4 minutes. Test this by dipping a finger into the mixture and rubbing it between your fingers—the mixture should no longer have any grains of sugar in it and should be very warm to the touch. Remove the bowl from the heat and place the bowl on the stand mixer fitted with the whisk attachment.

(7) Beat the egg white mixture: Beat the meringue on medium-low speed until foamy, about 2 minutes. Gradually increase the speed and beat until you achieve a stiff peak in the mixture that droops only slightly when you lift up the whisk, and the bottom and sides of the bowl no longer feel warm to the touch, about 4 minutes. Add the vanilla extract and beat for a few seconds to mix it in.

(8) Frost the cupcakes: Use a spoon, spatula, or broad knife to generously frost each cupcake. Make one big swirl or many little “points” in the meringue with your knife as you frost.

(9) Brown the frosting: Lightly brown the frosting using a kitchen torch or by placing the frosted cupcakes under the broiler briefly, until browned. Watch them carefully (just like roasting a marshmallow) so they don’t burn!

(10) Finish: Melt the chocolate with the coconut oil in the microwave. Crumble the graham crackers into crumbs. Remove the cupcakes from the oven, drizzle with the melted chocolate, and sprinkle with graham cracker crumbs (so they cling to the melted chocolate).

(11) Plate and serve: The frosted cupcakes are best served within a few hours, as the frosting will start to lose its structure over time, but any leftovers will keep on the counter lightly covered for up to 1 day.

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™ dessert recipes

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Unleash the power of streamlined recipe discovery in my Recipe Club. Simply head to the Collections tab, click on your preferred collection, and prepare to be inspired! You'll find curated sets of delicious, low-FODMAP recipes tailored to your interests.

Haven't joined the Recipe Club yet? For the cost of a simple latte, you can become a member today and unlock a world of easy-to-make, low-FODMAP appetizers, main courses, side dishes, salads, soups, desserts, and more. It’s now easier than ever to gain access to hundreds of my easy, mouthwatering, low-FODMAP recipes created with you in mind.

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

Vietnamese Pho (Low FODMAP)

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

If you love Vietnamese Pho you’ll really love this easy low FODMAP Pho. This soup is an amazing fusion of Asian spices and vegetables, rice noodles, and rich clear broth. I added a few “extra” veggies to this recipe because I always think there’s room for a few more plants! The wonderful flavors will delight your palate and your tummy. This soup is healthy, delicious, and easy to make so if you haven’t tried making your own Pho, this is the perfect time to do it.

Ingredients: Chicken

2 tablespoons garlic-infused extra-virgin olive oil

1 tablespoon toasted sesame oil

1 1/2 pounds boneless, skinless chicken breasts, cut into thirds

2 green onions, green part only, chopped

1 teaspoon Kosher salt

1/2 teaspoon black pepper

Ingredients: Soup

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)

1/4 cup low sodium gluten-free soy sauce

2 tablespoons seasoned rice vinegar

1 tablespoon toasted sesame oil, plus more for serving

2 teaspoons maple syrup

4 green onions (green part only) chopped

6 slices fresh ginger

1-3 star anise

1 cinnamon stick

1 jalapeño pepper, seeded and chopped (optional)

1 zucchini, cubed

1 summer squash, cubed

2 cups chopped kale, bok choy, baby spinach, or a combination

1/2 cup chopped fresh basil, plus more for serving

8 ounces rice noodles

Mung bean sprouts, fresh basil, chopped avocado, and lime wedges, for serving

Directions

(1) Prepare: Cut the chicken breasts in half or thirds, depending on how big they are, and chop the vegetables.

(2) Cook the chicken: In a Dutch oven or large heavy soup pot, add 2 tablespoons of garlic-infused olive oil and 1 tablespoon of toasted sesame oil and heat over medium-high heat. When the oil is hot, add the chopped green onion greens and the chicken, and sprinkle with salt and pepper. Sear the chicken on all sides, about 2-3 minutes per side until it starts to brown. Add 2 cups of chicken broth and bring it to a low boil. Turn the heat down and gently boil until the chicken is just cooked through (165 degrees F on an instant-read thermometer). Remove the chicken to a cutting board, thinly slice, or use two forks to shred it, and set aside.

(3) Prepare the soup: Add 4 more cups of chicken broth to the soup pot so you have about 6 cups of liquid total. Then add the gluten-free soy sauce, rice vinegar, toasted sesame oil, maple syrup, green onion greens, ginger, star anise, cinnamon stick, and jalapeno pepper (if using). Bring to a boil over medium-high heat, then reduce the heat to low and simmer for 10 minutes. Add the chopped zucchini and summer squash and simmer for 5 more minutes, or until ready to serve. Just before serving, stir in the chopped greens and 1/2 cup chopped basil. Taste, and add more soy sauce if needed for flavor, or add some hot water (if the broth tastes too salty).

(4) Cook the noodles: Meanwhile, cook the noodles according to package directions. Drain, rinse, and set aside.

(5) Plate and serve: To serve, divide the noodles between bowls. Add the shredded chicken, then ladle the hot broth over the top. Add bean sprouts, chopped basil, chopped avocado (an unusual addition to Pho but absolutely delicious!), and a generous squeeze of lime juice. If you spot the ginger slices, you can remove them along with the star anise before serving.

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

Easy Sweet Potato Wedge Fries (Low FODMAP)

10 Minutes prep • 40 Minutes cook • Low FODMAP • Gluten-free • Dairy-free • Serves 4 • Ok to make ahead: Step 1

Many thanks to my sister Sarah for sharing this great and simple recipe. Crisp on the outside and creamy smooth on the inside, these sweet potato fries are a delicious addition to just about any meal! They are easy to make and use only four ingredients you probably already have in your pantry. They are delicious plain or you can dip them in low-FODMAP ketchup or BBQ Sauce. Add a sweet potato to your shopping list and enjoy these delicious wedge fries tonight! (Keep in mind the low FODMAP serving of sweet potato is about 1/2 cup so, even though these are delicious, don’t eat the whole potato yourself!)

Ingredients

1 sweet potato, cut into wedges

1 tablespoon extra-virgin olive oil

1 teaspoon Kosher salt

1/4 - 1/2 teaspoon Black pepper

Directions

(1) Prepare: Wash and cut sweet potato into wedges. Line a rimmed baking sheet with parchment paper. Preheat oven to 425 degrees F.

(2) Combine: Put the potato wedges in a bowl and drizzle them with olive oil. Toss well to coat. Spread out on parchment lined rimmed cookie sheet, slab side down, and with skin facing the same direction so you can keep track when flipping them over. Sprinkle lightly with salt and pepper.

(3) Bake: Bake for 20 minutes at 425 degrees F. Flip the potato wedges over and bake another 20 minutes, being careful not to burn.

(4) Plate and serve: Serve plain or with your favorite low-FODMAP ketchup or BBQ Sauce.

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™ side dish recipes

Creamy One-Pan Chicken Tikka Masala with Summer Veggies (Low FODMAP)

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

One pan, 30 minutes and dinner is ready! And, it’s not only quick to make, it’s delicious to eat. Creamy coconut milk is the base for this dairy-free, one-pan, oh-so-delicious Tikka Masala dish. Adding fresh summer veggies at the end of cooking keeps them bright, and flavorful, balancing the rich sauce beautifully. Serve over steamed basmati rice for a complete one-bowl meal the whole family will love. Leftovers heat up nicely so don’t hesitate to make a little more than you need for dinner!

Ingredients

3 tablespoons garlic-infused extra virgin olive oil, divided

1 large leek, green part only, chopped

1 pound boneless skinless chicken breast, cubed

2 tablespoons Smoke N Sanity Tikka Masala Seasoning (use code IBSGC15 for 15% discount)

1/2 teaspoon Kosher salt

1/2 teaspoon black pepper

2 cups of any combination of cubed: zucchini, bell pepper, summer squash

1 tablespoon chopped fresh ginger

2 cups canned coconut milk

1 tablespoon gluten-free soy sauce

1/2 cup fresh basil, chopped

3 - 4 cups of steamed rice, divided into 4 bowls, for serving

Directions

(1) Prepare: Cut the chicken into cubes and put in a small bowl. Drizzle with 1 tablespoon of garlic-infused olive oil and 1 tablespoon Smoke N Sanity Tikka Masala seasoning. Stir well to coat all the chicken pieces with the oil and seasoning mixture. Set aside until ready to cook. If it’s going to be more than 20 minutes, keep it in the refrigerator.

(2) Cook the chicken: In a large skillet, heat 2 tablespoons of garlic-infused olive oil over medium-high heat. When hot, add the leek greens, and cook for about 2 minutes until softened. Add the cubed chicken, and sprinkle with 1 tablespoon of Tikka Masala seasoning, salt, and pepper. Cook over medium-high heat for about 5 minutes.

(3) Add the vegetables: Add the cubed vegetables and the ginger to the pan and cook another 5 minutes, then pour in the coconut milk and soy sauce. Cook 5 minutes until the chicken is cooked through and the sauce has thickened. Remove from the heat and stir in the basil.

(4) Plate and serve: Serve the chicken and sauce over steamed rice with a sprinkle of fresh chopped basil. If you like, you can serve it with warmed gluten-free naan on the side as well.

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™ one-pan recipes

One Pan Oven-Braised Chicken Stew (Low FODMAP)

10 Minutes prep • 60 Minutes cook • Low FODMAP • Gluten-free • Serves 4 - 6 • Ok to make ahead: Steps 1-7

If you love my Braised Chicken and Roasted Vegetables, you’re really going to love this stew. Big chunks of chicken, lots of delicious vegetables, rich flavorful broth, and melty butter, make this chicken stew a truly wonderful meal. It comes together nicely all in one pot so clean up is a snap and it’s great the next day so you’ve got lunch (or a second dinner) all done ahead of time! While it takes a bit longer to cook, using bone-in, skin-on chicken makes a broth that is wonderfully rich and flavorful. This recipe has no added rice, potatoes, or pasta (and you will not miss them at all!) so it’s a great one if you’re keeping your starch intake low.

Ingredients

2 tablespoons olive oil

4 - 6 bone-in, skin-on chicken breasts (the bones and skin enhance the flavor of the broth and are easy to discard once the chicken is cooked)

1 teaspoon Kosher salt

1/2 teaspoon black pepper

3 small or 2 medium leeks, green part only, cleaned and chopped

2 large or 4 small carrots, chopped

2 - 4 celery ribs, chopped

1 pound oyster mushrooms, chopped (optional if you don’t like mushrooms)

3 to 4 sprigs of rosemary, leaves stripped and finely chopped (or substitute 2 - 3 teaspoons dry rosemary)

3 - 4 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 Parmesan rind (optional but adds a lot of flavor)

3 tablespoons salted butter, for serving (leave out for lactose-free version)

Gruyere or Parmesan cheese, grated, for serving (optional - leave out for lactose-free version)

Directions

(1) Prepare: Preheat oven to 350 degrees F. Chop the vegetables. If chicken breasts are very large (most seem to be these days!) cut them in half before braising. You can cut right through the bone with a strong chef’s knife.

(2) Braise the chicken: Heat a heavy soup pot or Dutch Oven over medium-high heat. Add the oil and when it’s hot, put the chicken, skin side down, in the pan. Season with pepper and salt (if you didn’t pre-salt the chicken before cooking). Cook, turning and rotating the pieces as necessary until well browned on both sides, 6 to 8 minutes. Remove to a plate and set aside.

(3) Cook the vegetables: Add the leek greens, carrots, celery, mushrooms, and rosemary to the pot and cook until the vegetables are tender and beginning to brown, 10 to 15 minutes.

(4) Add the chicken and broth: Nestle the chicken breasts among the vegetables, skin side up. Add enough of the stock so the liquid comes about halfway up the meat. (The amount will depend on the size of your pan.) Add the Parmesan rind (if using).

(5) Bake: Put the pan in the oven and cook, uncovered, for about 30 - 40 minutes for bone-in white meat (50 minutes if you’ve used bone-in dark meat instead) until the meat is just cooked (use an instant-read thermometer to confirm white meat is 165 degrees F or dark meat is 175-180 degrees F). Check the pan occasionally and stir the vegetables if they threaten to brown too much. Add a bit more broth if it’s getting dry. (If you don’t have an instant-read thermometer then cut into the chicken and make sure the juices run clear rather than pink.)

(6) Shred chicken: Once just cooked through, remove the chicken from the pan to a cutting board. Shred the chicken with two forks, discarding the bones and the skin.

(7) Finish: Return the shredded chicken to the pan and stir. If the broth has cooled in the process, reheat it before serving. Remove the Parmesan rind before serving too.

(8) Plate and Serve: Ladle generous servings into bowls. Top each bowl with 1/2 tablespoon of salted butter and a sprinkling of aged gruyere or Parmesan cheese (optional).

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

Greek Lemon Chicken (Low FODMAP)

10 Minutes prep • 30 - 40 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Serves 4 • Ok to make ahead: Steps 1-2

This simple preparation results in wonderfully tender and juicy chicken thighs with crispy skin (if you use skin-on chicken) or delicious charred lemons (if you use skinless chicken). Perfection, right? Marinating ahead and letting it sit overnight will save you time when you’re ready to cook but it’s unnecessary if you didn’t plan ahead. Serve this chicken alongside my Great Greek Salad with some crusty sourdough bread and butter and you’ve got a delicious meal fit for the family or for company.

Ingredients

4 boneless, skin-on or skinless chicken thighs

1/3 cup garlic-infused olive oil

1/4 cup lemon juice

1 tablespoon Smoke N Sanity Greek Seasoning (use code IBSGC15 for 15% discount)

OR 1 tablespoon dried oregano plus 2 teaspoons dried thyme

2 teaspoons Dijon mustard

2 teaspoons Kosher salt

1 teaspoon freshly ground black pepper

If using skinless chicken thigns, you’ll also need:

1 lemon, 1 tablespoon olive oil, and 1/2 teaspoon dry oregano, and a sprinkle of Kosher salt

Directions

(1) Make the marinade: In a small bowl, whisk together the garlic-infused olive oil, lemon juice, SnS Italian seasoning or oregano and thyme, Dijon mustard, salt, and pepper.

(2) Marinate the chicken: Add the chicken thighs to a Ziploc bag or bowl and pour the marinade on top. Toss the chicken thighs to ensure they are fully immersed in the marinade. Put in the refrigerator to marinate for 1 to 2 hours (and up to 8 hours).

(3) Prepare to bake: Preheat the oven to 350 degrees F. Place the chicken in a baking dish and pour the remaining marinade on top. If using skinless chicken thighs, add a couple of lemon slices to the top of each chicken thigh, drizzle with olive oil and spinkle with oregano. This will keep the chicken moist while cooking.

(4) Bake the chicken: Bake for 30 to 40 minutes , until the chicken is fully cooked and registers 170 - 175 degrees F on an instant-read thermometer. If you like, you may baste the chicken a few times while it cooks. And, if using skin-on chicken, you can broil the dish for 2 - 3 minutes at the end of the cooking time to make the skin get nice and crispy.

(5) Plate and serve: Garnish with lemon slices and a sprinkle of fresh thyme. Serve this chicken alongside my Great Greek Salad with some crusty sourdough bread and butter and you’ve got a delicious meal fit for the family or for company.

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.

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Amazing Magnificent Chia Pudding (Low FODMAP)

10 Minutes prep • Overnight Chill • Low FODMAP • Gluten-free • Lactose-free • Serves 2 - 4 • Ok to make ahead: Steps 1-3

Why do I call this Amazing and Magnificent? Chia seeds are considered a super food for their many health benefits including blood sugar regulation, weight management, and bone health. They are also full of antioxidants, fiber, and omega-3 fatty acids, and they are gluten-free, and low FODMAP among other things! For those of us with IBS-C, they can also be a super-regulating food! I use chia in my Amazing Seed Crackers, of course, and I often find myself wondering how I can incorporate more chia into my recipes. Hence, this recipe for chia pudding! It’s not only delicious, it’s easy to make and incredibly healthy. Learn more about the health benefits of chia seeds at the end of this recipe.

Ingredients

3-4 Tablespoons of chia seeds (more if you use dairy or almond milk, and less if you use coconut milk)

1 cup of lactose-free milk, almond milk, or full-fat canned coconut milk (coconut milk creates an ultra-thick and creamy chia pudding), or some combination of low-FODMAP milks

1 - 2 teaspoons maple syrup (depending on how sweet you like it)

1/2 teaspoon vanilla extract or vanilla bean paste (or coconut extract if you prefer to use that with coconut milk)

Any combination of nuts, seeds, berries, bananas, my great granola, shredded coconut, dried cranberries, raisins, cacao nibs, etc. for serving

Directions

(1) Prepare: Combine the chia and the milk or milk alternative in a mason jar or small bowl. Stir well to blend. Once the mixture is well combined, let it sit for 5 minutes, and then stir it again to break up any clumps of chia seeds.

(2) Chill: Cover the container and put it in the refrigerator to “set” ideally overnight. (I like to use a wide-mouth Mason Jar with one of these awesome air and water-tight easy on/off plastic Mason Jar Lids)

(3) Finish: If you don’t like the texture of chia pudding, try blending at high speed in your blender. Once blended, the mixture will be smooth and creamy, more like a regular pudding instead of a bit seedy like tapioca pudding.

Eat and enjoy every bite because you can!

Here are some reasons why chia seeds are considered good for you:

1. Rich in Nutrients: Chia seeds are packed with essential nutrients. They are a good source of dietary fiber, protein, healthy fats (omega-3 fatty acids), vitamins (such as vitamin B, thiamin, and niacin), and minerals (such as calcium, phosphorus, and magnesium).

2. High in Antioxidants: Chia seeds contain antioxidants, which help protect your cells from damage caused by free radicals. Antioxidants are important for overall health and may contribute to disease prevention.

3. Dietary Fiber: Chia seeds are an excellent source of soluble fiber, which absorbs water and forms a gel-like substance in your digestive tract. This can help improve digestion, promote a feeling of fullness, and regulate bowel movements.

4. Omega-3 Fatty Acids: Chia seeds are one of the richest plant-based sources of alpha-linolenic acid (ALA), a type of omega-3 fatty acid. Omega-3s are important for heart health, brain function, and in reducing inflammation.

5. Hydration: Chia seeds can absorb many times their weight in water and form a gel-like substance. This property can help you stay hydrated and maintain electrolyte balance, especially during exercise.

6. Low FODMAP: Chia seeds are considered low FODMAP, making them suitable for people with IBS or those following a low FODMAP diet.

7. Blood Sugar Regulation: The soluble fiber in chia seeds can help slow down the digestion and absorption of carbohydrates, which may contribute to more stable blood sugar levels.

8. Weight Management: Due to their high fiber and protein content, chia seeds can help promote satiety and reduce overall calorie intake, potentially supporting weight management.

9. Bone Health: Chia seeds are a good source of calcium, magnesium, and phosphorus, which are important minerals for maintaining healthy bones and teeth.

10. Gluten-Free: Chia seeds are naturally gluten-free, making them a suitable option for those with gluten sensitivities or celiac disease.

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.

1. Cahill, J. P., Etherton, T. D., & Moag-Stahlberg, A. (2006). Omega-3 fatty acids from fish oils and cardiovascular disease. Molecular and Cellular Biochemistry, 283(1-2), 165-173.

2. Tovar, J., Johansson, E., Björck, I. (2008). A multifunctional diet improves cardiometabolic-related biomarkers independently of weight changes: an 8-week randomized controlled intervention in healthy overweight and obese subjects. European Journal of Nutrition, 47(5), 294-300.

3. Valenzuela, R., Videla, L. A. (2003). The importance of the long-chain polyunsaturated fatty acid n-6/n-3 ratio in development of non-alcoholic fatty liver associated with obesity. Food & Function, 4(1), 6-26.

4. Vuksan, V., Whitham, D., Sievenpiper, J. L., Jenkins, A. L., Rogovik, A. L., Bazinet, R. P., ... & Hanna, A. (2007). Supplementation of conventional therapy with the novel grain Salba (Salvia hispanica L.) improves major and emerging cardiovascular risk factors in type 2 diabetes: results of a randomized controlled trial. Diabetes Care, 30(11), 2804-2810.

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