Vegan Miso Veggie Bowl (Low FODMAP)

15 Minutes prep • 55 Minutes cook (if using brown rice) • Low FODMAP • Gluten-free • Lactose-free • Vegan • Serves 4 • Ok to make ahead: Steps 1-3

I dare you to try not to love this delicious combination of vegetables, rice, and amazing miso sauce. Even if you’re a devout hater of all things vegan—this one is going to win you over. The combination of crunchy, creamy, and dreamy is simply impossible not to love. So, whip this up for your next dinner with family or friends. You can make the rice ahead of time and keep it warm to save most of the cooking time. Want to make a low-carb version? Skip the rice and add more plants!

Ingredients: Veggie Bowl

1 cup short-grain brown rice, cooked per package instructions

1 cup edamame, cooked per package instructions

1 tablespoon toasted sesame oil

1 tablespoon extra-virgin olive oil

1 pound oyster mushrooms, chopped

1/2 teaspoon each Kosher salt and black pepper, or to taste

1 tablespoon butter (leave out for vegan version)

1 cup red cabbage, sliced thinly

1/2 cup carrots, cut into matchsticks or shredded

1 cup shredded daikon, cucumber, or jicama

1 avocado, cubed

2 cups baby spinach, long stems removed and roughly chopped

Green onion greens, toasted sesame seeds, and sprouts for serving (all optional)

Ingredients: Dressing

1/4 cup garlic-infused olive oil

3 tablespoons toasted sesame oil

3 tablespoons rice vinegar

2 tablespoons gluten-free low-sodium soy sauce

1-2 tablespoons maple syrup (to your taste)

2 tablespoons white miso

2 tablespoons water

2 teaspoons fresh ginger, grated

Directions

(1) Prepare: Get the brown rice cooking. Cook the edamame per package instructions. Chop or shred the veggies as indicated.

(2) Make the dressing: put all ingredients in a blender or glass jar and blend or shake well until smooth.

(3) Cook the mushrooms: In a large skillet over medium heat, add the oil. When the oil is hot, add the chopped mushrooms, salt, and pepper. Sear the mushrooms in one layer (you may have to do 2 batches if your pan is small), browning each side. At the end of the cooking time, add the butter (if using) and let it melt. Toss the mushrooms in the butter. Set the cooked mushrooms aside on a plate.

(4) Plate and serve: Divide warm rice among bowls. (Shallow wide bowls work best for this presentation.) Top with a handful of baby spinach. On top of the spinach, arrange the edamame, cabbage, carrots, daikon, avocado, and mushrooms. Top with scallions, sprouts, and toasted sesame seeds. Drizzle generously with the dressing.

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™ vegan 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

Cajun Chicken Caesar Salad (Low FODMAP)

10 Minutes prep • 15 Minutes cook • Low FODMAP • Serves 4 • Ok to make ahead: Steps 1-5

This Cajun Chicken Caesar Salad brings bold Cajun flavors together with classic Caesar salad for a delightful combination. The blend of zesty Cajun-spiced chicken, crisp romaine lettuce, savory Parmesan cheese, and homemade Caesar dressing, makes for a truly delicious salad. Whether you're looking for a satisfying lunch or a light dinner option, this salad is sure to become a favorite. 

Ingredients: Chicken

2 chicken breasts (boneless and skinless), cut into strips

2 tablespoons garlic-infused olive oil

1 - 2 tablespoons Smoke N Sanity Cajun Creole Seasoning (use code IBSGC15 for 15% discount)

Ingredients: Salad

4 cups romaine lettuce

1/4 cup Parmesan cheese, grated

1 cup of my low FODMAP Garlic Parmesan Croutons (optional)

Ingredients: Dressing

1/2 cup mayonnaise

3 tablespoons garlic-infused olive oil

3 tablespoons lemon juice

2 teaspoons Dijon mustard

2 teaspoons gluten-free Worcestershire sauce

½ teaspoon Kosher salt

¼ teaspoon black pepper

1/3 cup grated parmesan

Directions

(1) Prepare: Make croutons, if using.

(2) Cook the chicken: Cut the chicken into strips, then put it in a bowl and toss with 1 tablespoon garlic-infused olive oil. Heat a medium-size skillet over medium-high heat and, once hot, put 2 tablespoons of garlic-infused olive oil in it. When the oil shimmers, add the chicken in one layer and cook for about 3 minutes until the chicken is starting to brown.

(3) Season the chicken: While the chicken cooks, sprinkle with salt and pepper and 1 tablespoon of Smoke N Sanity Cajun Creole Seasoning. Flip the chicken and do the same thing on the other side. When the chicken is browned and seasoned on both sides, reduce the heat to medium-low and cover the pan. Cook until the chicken is just cooked through. For white meat, this may only take a couple of minutes. For dark meat, it may be more like 5-7 minutes. Cut into the thickest part of one piece to see if it’s cooked through (it should not be pink and the juice should run clear). Then remove the chicken from the pan and set it to rest on a plate.

(4) Make the dressing: Combine all dressing ingredients except parmesan cheese, salt, and pepper in a small jar. Shake to combine. Add parmesan cheese and shake again. Taste and add salt and pepper, if needed. Set aside in the refrigerator.

(5) Prepare the lettuce: Wash, chop, or tear, the lettuce. If not assembling the salad right away, after washing and spinning dry, put the lettuce in a plastic bag with a paper towel. Squeeze the air out of the bag and seal. Then store in the fridge. Your lettuce will be super crisp and any extra water will be absorbed so your salad will taste its best.

Make-ahead note: At this point, you can keep the lettuce and the dressing in the refrigerator and store the cooled croutons in an air-tight container until you’re ready to assemble your salad.

(6) Prepare salad: Put the lettuce in a large salad bowl. Add about half the dressing. Toss to combine. Add more dressing until it’s to your liking.

(7) Plate and serve: Serve the salad with a generous scoop of chicken, a sprinkle of parmesan, and croutons (if using).

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

Creamy Italian Chicken Soup with Cheesy Egg Noodles (Low FODMAP)

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

With flavors that remind you of a rich and creamy white lasagna, my father-in-law, who eats at my house every Sunday, declared this to be his new favorite soup. Creamy, flavorful, full of big chunks of white meat chicken all wrapped up in a delightful Italian-seasoned creamy mushroom base. It’s hearty and delicious and makes a perfect one-bowl meal. I made my own gluten-free egg noodles (recipe below), but you could use your favorite gluten-free pasta.

Ingredients

3 tablespoons garlic-infused olive oil or butter

2 tablespoons gluten-free all-purpose flour (helps to thicken the soup but optional for lower carb version)

2 teaspoons dried thyme

1 teaspoon dried basil

2 teaspoons dried oregano

1 cup chopped leek greens

2 cups oyster mushrooms, finely chopped

4 - 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 1/2 pounds boneless, skinless chicken breasts (cut into thirds if very large)

1/2 teaspoon Kosher salt

1/4 teaspoon black pepper

8 ounces gluten-free pasta (or make your own—recipe below)

4-6 cups baby spinach, thick stems removed and roughly chopped

1 cup heavy cream, lactose-free whole milk, or full-fat coconut milk

1/2 cup shredded extra sharp cheddar*

1/2 cup shredded gruyere
*Or use 1 cup of the Cheddar & Gruyere Melange Cheese from Trader Joe’s

1/2 cup freshly grated parmesan

2 ounces prosciutto, torn

Red pepper flakes (for serving)

Ingredients: Cheesy Egg Noodles

2 large eggs

4 ounces lactose-free cottage cheese or lactose-free cream cheese

1/4 cup Parmesan, grated

1 1/4 cups Mozerella, grated

1 teaspoon Italian Seasoning (or equal parts basil, oregano, and thyme)

Directions: Soup

(1) Prepare: Chop the leek greens. Wash and remove the thick stems and roughly chop the spinach. Grate the cheese. Cut the chicken breasts into pieces if they are very large. Make the Cheesy Egg Noodles (if using). Cook the gluten-free pasta per package instructions (if using).

(2) Cook the vegetables: Set a Dutch Oven or heavy soup pot over medium-high heat. When the pan has heated, add the garlic-infused olive oil. When the oil is hot, add the flour and cook for about 1 minute. Next, add the then add the thyme, basil, and oregano, and let the flavor of the herbs bloom in the fat for about 30 seconds. Finally, add the leek greens and mushrooms, stirring to combine. Cook for about 2 minutes until the vegetables are softened.

(3) Cook the chicken: Stir in the chicken broth. Add the chicken pieces and season with 1/2 teaspoon salt, and 1/4 teaspoon pepper. Reduce heat to medium, cover, and cook for about 20 minutes, until the chicken is cooked. Remove the chicken to a cutting board and use two forks to shred the chicken. Then return it to the pan.

(4) Finish: Reheat the soup just to a gentle boil over medium-high heat. Stir in the cream and the spinach. Stir in the cooked noodles, spinach, and cream and cook just until the noodles are heated through. Stir in the cheeses until melted.

(5) Crisp the Prosciutto: Preheat the oven to 350 degrees F. Line a baking sheet with parchment paper. Arrange the prosciutto in a single layer. Bake for 10-15 minutes or until the prosciutto is crisp. 

(6) Plate and serve: Serve the soup topped with prosciutto and a few grinds of red pepper flakes.

Directions: Cheesy Egg Noodles

(1) Prepare: If using cream cheese, bring it to room temperature so it will blend with the other ingredients. If use cottage cheese, put it in your food processor and blend until smooth. Line a 9”x13” pan with parchment. Drizzle about 1 teaspoon of olive in the pan and use a pastry brush to spread it across the parchment paper (or use cooking spray).

(2) Blend: In the bowl of your food processor, add the cream cheese or cottage cheese and eggs together. Blend for about 30 seconds then scrape down the sides of the bowl and blend for another 10 - 15 seconds. Add all the rest of the ingredients and blend for another 10 - 15 seconds. Pour the mixture into the prepared pan. Spread out into one even layer.

(3) Bake: Bake at 375 degrees F for about 18 - 20 minutes. Remove from the oven and cool in the refrigerator for about 20 minutes. cut into whatever shape you want your “noodles.”

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

Taco Salad with a Healthy Twist (Low FODMAP)

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

Get ready to embark on a plant-packed Taco Salad! This vibrant and wholesome recipe is a fiesta of flavors and textures, combining crisp greens, colorful veggies, and savory plant-forward ingredients. I leave the traditional tortilla chips out of this salad to keep it fresh and light (and low carb!) It's simple to make and it’s an all-in-one deliciously satisfying meal.

Ingredients: Taco Meat

2 tablespoons garlic-infused olive oil

1 leek, green part only, chopped

1 bunch green onions, green part only, chopped (plus more for serving)

1 pound oyster mushrooms, chopped (optional)

1 pound grass-fed, organic ground beef

1/2 pound organic, ground pork (or you can substitute ground turkey or ground chicken)

3/4 teaspoon Kosher salt

1/2 teaspoon black pepper

2 tablespoons (or more to taste) Smoke n Sanity Taco Seasoning (use code IBSGC15 for 15% discount)

Ingredients: Salad

4 cups lettuce, washed, spun dry, and torn into bite-size pieces

1 tomato, chopped

1/2 avocado, chopped

1/2 cup grated extra sharp cheddar cheese, for serving

Low FODMAP hot sauce, for serving

Ingredients: Dressing

2 tablespoons fresh lime juice

4 tablespoons cilantro, chopped

1/2 teaspoon Kosher salt

1/4 teaspoon black pepper

2 teaspoons seasoned rice vinegar

1 tablespoon maple syrup (optional)

1/2 cup extra virgin olive oil (or avocado oil)

Directions

(1) Prepare: Wash and chop or tear the lettuce. Chop the leek and green onion greens, and mushrooms (if using). Grate the cheese. Make the salad dressing by combining all dressing ingredients in a jar and shaking to combine.

(2) Cook the meat: In a large frying pan over medium-high heat, add the garlic-infused olive oil once the pan is heated through. Add the leek and green onion greens and chopped mushrooms, if using. Finally add the meat, breaking it up and stirring so it all gets evenly browned. Add the salt, pepper, and taco seasoning and continue to stir and cook until the meat is well mixed and cooked through.

(3) Prepare the salad: Add the salad greens, tomato, avocado, and grated cheese to a large bowl. Toss then drizzle with the dressing and toss again.

(4) Plate and serve: On each plate create a bed of salad. Then add the cooked meat and top with the grated cheese. Serve with some low FODMAP hot sauce on the side.

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

Quick and Delicious Zuppa Toscana (Low FODMAP)

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

Get ready to transport your taste buds to the heart of Tuscany with my Quick and Delicious Zuppa Toscana—a flavorful journey that captures the essence of Italian comfort in every spoonful. This recipe is not just about speed; it's a celebration of robust flavors and the joy of creating a soul-satisfying soup without the fuss. Whether you're a fan of Italian cuisine or simply seeking a quick and delicious weeknight dinner, my Zuppa Toscana is here to deliver. Join me in the kitchen to create Tuscan-inspired goodness.

Ingredients: Soup

1 tablespoon garlic-infused olive oil

3 teaspoons Italian Sausage Seasoning (recipe below)

1 pound grass-fed (preferred) ground pork

2 teaspoons Gourmend Garlic Chive Powder or Smoke N Sanity Essence of Garlic Salt

(Use code IBSGC15 for 15% discount on either Gourmand or Smoke N Sanity products)

1/2 - 1 teaspoon crushed red pepper flakes plus more for serving

4 slices thick-cut bacon, cut into 1/2-inch pieces

1 cup chopped leek greens

4 - 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)

12 small new potatoes, thinly sliced

3/4 cup heavy cream

2 teaspoons gluten-free soy sauce

5 ounces (one package) fresh baby spinach, stems removed and roughly chopped

1 medium zucchini, cubed

1/2 cup fresh parsley, chopped

Shaved Parmesan and red pepper flakes (optional) for serving

Ingredients: Italian Sausage Seasoning

3/4 teaspoon fennel seed (lightly crushed)

3/4 teaspoon dry thyme

3/4 teaspoon dry basil

3/4 teaspoon dry oregano

1/4 teaspoon cayenne pepper

1 teaspoon Kosher salt

3/4 teaspoon black pepper

Directions

(1) Prepare: Chop the leeks and the bacon. Slice the potatoes. Make the Italian Sausage Seasoning.

(2) Cook the meat: Heat the garlic-infused olive in a Dutch oven or heavy soup pot. When the oil is hot, add the Italian Sausage Seasoning and red pepper flakes and let sizzle in the hot oil for about 30 seconds. Then add the ground pork and cook, breaking the pork up as you stir it, until the meat is no longer pink (about 10 - 15 minutes). Remove the cooked pork from the pan and set aside.

(3) Cook the bacon: In the same Dutch oven or soup pot, over medium heat, cook the bacon pieces until crisp, about 10 minutes. Drain, leaving a few tablespoons of drippings from the bacon in the bottom of the pan.

(4) Cook the leeks: Stir the chopped leek greens in with the cooked bacon and cook until leek greens are softened, about 3 minutes.

(5) Add broth and potatoes: Stir in the chicken broth and bring just to a boil over high heat. Add potatoes and reduce heat to simmer until the potatoes are fork tender, about 20 minutes.

(6) Finish: Reduce heat to medium; stir in cream, soy sauce, cooked sausage, zucchini, parsley, and spinach. Cook and stir until spinach has wilted and sausage is warmed through (about 3 minutes).

(7) Plate and serve: Serve in bowls with a few grinds of red pepper flakes and shaved Parmesan cheese. Add some sourdough bread or buttered sourdough toast, if you like, 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™ soup recipes

Creamy Winter Chicken Soup with Gnocchi and Vegetables (Low FODMAP)

20 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-free • Serves 6 • Ok to make ahead: Steps 1-6
Warm your soul with my easy-to-make Creamy Winter Chicken Soup with Gnocchi and Vegetables—an indulgent medley of smoky, creamy, and hearty flavors that promises to be an instant family favorite. This soup is a comforting escape from the chill of winter, bringing together chicken, gnocchi, and a robust assortment of vegetables. Embrace the coziness of the season with a bowl of this delicious and richly flavorful soup tonight.

Ingredients

2 tablespoons garlic-infused olive oil

1 large leek, green part only, chopped (about 1 cup chopped greens)

6 small-medium carrots, chopped

4 celery stalks, chopped

2 tablespoons salted butter

2 tablespoons gluten-free all-purpose flour

1 pound boneless skinless chicken breasts or thighs

1 tablespoon Italian seasoning (see note)

1 teaspoon smoked paprika

2 teaspoons dry thyme

1/4 teaspoon red pepper flakes

1/4 teaspoon Kosher salt

1/4 teaspoon black pepper

1 parmesan rind (optional but adds great flavor)

4-6 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)

1/2 cup chopped sun-dried tomatoes

4-6 cups baby spinach (stems removed)

1/2 - 1 cup heavy cream, or lactose-free whole milk

3/4 cup grated parmesan

12 ounces fresh potato gnocchi

Directions

(1) Prepare: Chop the vegetables.

(2) Cook the vegetables: In a large soup pot set over medium heat, add the olive oil and, once hot, add the leek greens. Cook 3 minutes, until tender. Add the carrots and celery. Cook another 3 minutes.

(3) Add the seasoning: Shift the vegetables to one side and add the butter to the pan. Once melted, add the flour to the butter and let cook for one minute. Add the Italian seasoning, smoked paprika, thyme, and 1/4 teaspoon each of red pepper flakes, salt, and pepper.

(4) Add the broth and chicken: Add 4 cups chicken broth. Put the chicken into the soup and add the parmesan rind, if using. Bring to a simmer and keep simmering over medium heat for 20 minutes, until the chicken is cooked through.

(5) Shred the chicken: Remove the chicken to a cutting board and shred using two forks or cut it into bite-sized pieces if you prefer. Add the chicken back to the soup.

(6) Add remaining ingredients: Stir in the sun-dried tomatoes, cream/milk, parmesan, and spinach, and, once the spinach has wilted down in the broth, add the gnocchi. Cook until the gnocchi are cooked and the soup is nice and warm throughout about 5 minutes. If the soup is too thick, add additional chicken broth.

(7) Plate and serve: Serve the soup topped with parmesan and with some real sourdough bread alongside.

Note: To make your own Italian seasoning, combine 1 tablespoon dried basil, 1 tablespoon dried oregano, 1 teaspoon dried thyme, 1/2 teaspoon dried rosemary, and 1/2 teaspoon dried sage. Store any extra in an empty spice jar or other airtight container.

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

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

Crispy Cheesy Chaffles (Low FODMAP)

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

Crispy, cheesy, and a perfect substitute for toast with your eggs benedict or avocado toast, buns on your burger, bread on your grilled cheese, crust on your pizza, you get the idea! Five ingredients and a waffle iron are all it takes to have these delicious chaffles. Be creative with the cheese and seasoning you use according to what you have on hand and what you are planning to put on top. Cheddar, gruyere, swiss, mozzarella, or even pepper jack are all great choices for cheese. And Italian, Cajun, Taco, or just plain thyme, rosemary, or basil are all great choices for seasoning. They freeze beautifully and reheat from frozen so make a bunch to have on hand (if they last that long!)

Ingredients

2 large eggs (or 3 medium eggs)

1/2 teaspoon baking powder

1 teaspoon savory seasoning of your choice (I used Smoke N Sanity Beyond Italian Seasoning, use code IBSGC15 for 15% discount)

1 tablespoon almond flour (optional but helps keep them sturdy for reheating in the toaster)

1 1/2 cups flavorful cheese (I used 1 cup extra sharp cheddar and 1/2 cup Parmesan, finely grated)

Directions

(1) Prepare: Preheat your waffle iron for about 5 minutes, until hot.

(2) Make the batter: Whisk together the eggs, baking powder, almond flour and seasoning. Add the cheese and stir until well combined.

(3) Cook: Spoon enough of the chaffle batter into the waffle maker to cover the surface well when the lid closes. (That's about 1/2 cup batter for a regular waffle maker and 1/4 cup for a mini waffle maker.) Close the lid and let cook until browned and crispy, about 3-4 minutes. (Watch for the steam to stop coming out of the waffle iron, or at least slow way down to indicate they are done.)

(4) Finish: Carefully remove the chaffle from the waffle maker and set aside on a cooling rack to crisp up more. (Cooling is important for crispy texture!) Repeat with remaining batter, if any.

(5) Plate and serve: Serve at room temperature or reheat in the oven or toaster, with your favorite toppings.

Storage: Once you’ve let your waffles cool, you can store them in an airtight container in the refrigerator for up to 5 days or the freezer up to 6 months.

Reheating: Reheat in the toaster, toaster oven, skillet, or conventional oven at 350 degrees F. (You can even reheat right from frozen.) I like to use the toaster, which is the fastest and easiest. Do not microwave as the chaffles will lose their crispiness.

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

SnS Smokehouse Chicken (Low FODMAP)

5 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-free • Serves 2 • Ok to make ahead: Steps 1-3

Want quick juicy smokey chicken without using the grill? Smoke n Sanity’s latest creation, Smokehouse Seasoning, makes it easy to do just that right on your stove! This chicken is ready in 30 minutes and, paired with one of my delicious salads, it makes a perfectly wonderful dinner. This chicken is also delicious cold so don’t hesitate to double the recipe and chill the extra for making some fantastic Crisp and Crunchy Chicken Salad the next day!

Ingredients

2 boneless, skinless chicken breasts

1 tablespoon olive oil

1 tablespoon salted butter

2 - 3 teaspoons Smoke N Sanity Smokehouse Seasoning

Directions

(1) Prepare: Sprinkle both sides of each chicken breast with Smoke N Sanity Smokehouse Seasoning. Set aside on a plate.

(2) Cook the chicken: Put a medium-size frying pan over medium-high heat. Put the oil and butter in the frying pan and warm over medium-high heat until the butter melts. The butter and oil should sizzle but not smoke before you put the chicken in. Lay the chicken breasts in one layer in the pan. Cook (sear) for about 2 minutes until it’s nicely browned on the bottom. Flip the chicken and cook for another 1 - 2 minutes until it’s nicely browned on the other side. Cover the pan and turn the heat down to low. Cook for 12 minutes. Leave the cover on the pan and turn the heat off. Let stand with the cover on for another 12 minutes.

(3) Finish: When the chicken is cooked, remove it to a cutting board. Cut into slices, then return the slices to the pan and toss in the pan juice.

(4) Plate and serve: Serve the chicken alongside one of my green salads.

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

Chicken Cobb Salad with Creamy Avocado Dressing (Low FODMAP)

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

This salad is simple to make, beautiful to look at, and has the most delicious creamy avocado dressing! It’s a perfect main course dinner for a warm summer evening, or a wonderful hearty side for your next barbecue. Make extra Avocado Caesar dressing because it’s so creamy, flavorful, and thick, it makes a great dip for veggies and crackers as well.

Ingredients: Salad

1 pound boneless skinless chicken breasts

2 tablespoons Smoke N Sanity Cajun Creole or Lemon Pepper Seasoning

1 tablespoon extra virgin olive oil

6 cups shredded lettuce

1/2 cup fresh basil leaves

1 cup chopped fresh tomatoes or cherry tomatoes, sliced

1/2 cup crumbled blue cheese

6 strips of bacon, cooked and crumbled

4 hard-boiled eggs, quartered

Ingredients: Avocado Caesar Dressing

1/2 avocado, chopped

3 tablespoons heavy cream, plus more to thin the dressing if needed

3 tablespoons mayonnaise

2 teaspoons lemon juice

1/4 cup fresh basil, chopped, plus more for serving

1/2 teaspoon Smoke N Sanity Essence of Garlic Salt

1/4 teaspoon Kosher salt

1/4 teaspoon black pepper

Directions

(1) Cook the bacon: Preheat the oven to 400 degrees F. Line a rimmed baking sheet with foil and lay out the bacon slices so they aren’t crowded together. Bake 8-10 minutes, until the bacon is crisping, watch closely so it doesn’t burn. Remove from the oven and lay on paper towels to cool. Once cool, chop the bacon and set aside.

(2) Hard boil the eggs: Put the eggs in a saucepan and just cover with cold water. Bring the water to a boil on the stove. Turn the heat off and cover the pan. Let the eggs sit in the pan to cook in the hot water for about 10 minutes (longer if you like a very firm yolk). Pour off the hot water and run cold water over the eggs until they are cooled. The fresher the eggs, the harder they are to peel after boiling so use eggs that you have had for a little while if you can!

(3) Slice the chicken: You can buy “thin cut” chicken, or slice it horizontally yourself. This will help the seasoning reach more of the chicken and it will cook quite fast on the grill.

(4) Marinate and grill the chicken: In a bowl, toss the chicken with olive oil and cajun or lemon pepper seasoning. Set aside until you’re ready to cook. Set your grill, grill pan, or skillet to medium-high. Grill the chicken until lightly charred and cooked through, turning halfway through cooking, about 10 minutes. Remove from the heat and let rest on a cutting board while you make the rest of the salad.

(5) Make the dressing: While the chicken is cooking, combine all ingredients in a blender or in a compact food processor and blend until creamy, adding more cream or lactose-free whole milk to thin the dressing if needed. Taste and adjust the salt and pepper as needed.

(6) Slice the chicken: Cut the chicken into bite-size pieces and chop the bacon into crumbles.

Make-ahead note: At this point, you may set everything aside in the refrigerator until you’re ready to plate and serve.

(7) Finish: In a large bowl, toss the greens and basil with the dressing.

(8) Plate and serve: Put 1/4 of the dressed greens on each plate, then arrange the chicken, tomatoes, cheese, bacon, and eggs on top. Drizzle with additional dressing if you like. Sprinkle with chopped fresh basil and a few grinds of black 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™ salad recipes

Delicious Low FODMAP Beef Sticks and Jerky from Good Fod Foods

When you have Irritable Bowel Syndrome (IBS) sometimes it’s hard to find a good “car snack” or on-the-go food for hiking or backpacking that you can count on for flavor, nutrition, and shelf stability. Or, you’re just trying to get more protein in your everyday low FODMAP diet without adding a bunch of calories. Thanks to our friends at Good Fod Foods you can now have delicious Beef Sticks and Jerky in a variety of flavors that you can keep on hand for a quick snack or light lunch on the go. The beef sticks are tender, flavorful, and easy to chew. The jerky is just that—jerky! Exactly the way you want it to be and all the flavors are delicious. As usual, I have arranged a 15% discount (IBSGC15) just for you. In fact, if you click the image or button below to start shopping, the discount will be automatically applied to your cart at checkout!

The Good Fod Foods family dealt with sensitive stomachs for a while before they tried a low-FODMAP diet. They felt better and they realized it was hard to find nutritious, shelf-stable low-FODMAP snacks. So, they made some to share! I tried them all and I can personally say they are delicious.

Give them a try with the IBS Game Changer 15% Discount.

Beef Sticks: 3 Great Flavors/Same Great Stats:

• 0 Grams Sugar

• 7 Grams Protein

• 80 Calories

• Gluten-free

• Lactose-free

Beef Jerky: 3 Great Flavors/3 Servings/pkg

• 3 Grams of Carbs

• 10 Grams Protein

• 80 Calories

• Gluten-free

• Lactose-free

More Deliciously Low FODMAP™ tips & tools

Smoked Country Style Boneless Pork Ribs (Low FODMAP)

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

Country-style ribs can be the most tender and delicious cut of meat if you give them plenty of time to cook. And, because they’re boneless, they’re much easier (and less messy) to eat than traditional ribs. This recipe consists of two parts: The first is the slow cook on the Traeger pellet grill to bring the meat up to temperature and add the smoky flavor, and the second part is the braise to ensure the meat is tender and delicious. It’s worth the time to cook these ribs right! They do reheat beautifully in the oven so consider making these a day ahead and reheat to serve if you don’t have time to cook them on the day you plan to serve them. They pair wonderfully with my Buttery Mashed Yukon Gold Potatoes or Mushroom Pilaf (for a super low-carb option).

Ingredients

One package of country-style pork ribs (about 3 pounds)

2 - 3 tablespoons mustard (I used Dijon)

3 - 4 tablespoons of your favorite BBQ rub (I used Smoke N Sanity Triple S All Purpose Seasoning, use code IBSGC15 for 15% discount)

One cup of beef or chicken broth (I used Whole Foods Organic 365 chicken broth)

1 tablespoon apple cider vinegar

½ - 1 whole yellow onion, sliced (optional if tolerated)

1/2 cup of your favorite low FODMAP bbq sauce (I used: Smoke N Sanity Sweet and Sassy BBQ sauce, use code IBSGC15 for 15% discount)

Directions

(1) Prepare: Preheat your Traeger (or other pellet grill) to 250 degrees F. Remove the country-style pork ribs from the package and pat dry. Rub each of the ribs with mustard. Liberally sprinkle the bbq rub on all sides of each rib section

(2) Smoke the ribs: Place ribs directly on the preheated grill, fat side up if evident, and cook until the internal temp reaches 155 degrees. This takes 3- 4 hours. When the internal temperature is reached, remove the ribs to the braising pan and follow the braising directions (below). 

Braising Directions

(3) Prepare the braise: Add the beef or chicken broth and the apple cider vinegar to the bottom of the braising pan. (I used an aluminum foil pan for easy cleanup. Use a pan small enough to be sure the braising liquid surrounds but doesn’t cover the meat completely. It’s ok for the ribs to be touching each other while braising). If you can tolerate a bit of onion, slice up ½ to 1 whole yellow onion and put the onion slices in the pan with the braising liquid (if you can’t tolerate any onion, leave it out, the ribs will still be delicious!)

(4) Braise the ribs: After the ribs reach 155 degrees F, remove them and place them in the braising pan. Pour the BBQ sauce over the ribs and cover the braising pan tightly with foil and place it back on the grill. Cook at 250 degrees for another 2 – 3 hours or until the internal temperature reaches 170 degrees F and the meat is tender and easily pulls apart with a fork.

(5) Finish: Remove from the smoker and allow the meat to rest for 10 - 15 minutes before serving.

(6) Plate and serve: To serve, spoon the pan juices over the ribs and serve the ribs over my Buttery Mashed Yukon Gold Potatoes or Mushroom Pilaf (for a super low-carb option). Add a salad or a cooked veggie side and you’ve got a perfect meal!

(7) Storage: Store leftovers (with the braising juices!) in an airtight container in the refrigerator. Reheat in a 300-degree oven for about 20 – 30 minutes. These reheat beautifully so consider making these a day ahead and reheat to serve.

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™ BBQ recipes

Butter Lettuce Salad with Herby Lemon Feta (Low FODMAP)

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

This crisp salad is just bursting with flavor thanks to the lemony herb dressing. It’s quick to make and can be assembled at the last minute so it’s perfect for the family or for a dinner party. You can change up the greens if you like and add more or less depending on what you have on hand. This salad is a great change of pace from the standard fare so if you looking for a new salad to try, this is it! I hope you enjoy it as much as I do.

Ingredients: Salad

4 cups butter lettuce, washed and dried

1 cup arugula (optional)

4 Persian cucumbers (optional)

1/2 avocado, diced

1/3 cup slivered toasted almonds (or sliced or chopped raw almonds are ok too)

Ingredients: Dressing

5 ounces crumbled feta cheese

1/4 cup extra virgin olive oil

1 tablespoon lemon juice

1 tablespoon fresh dill, chopped

1/2 cup fresh basil, chopped

1/4 teaspoon black pepper

Pinch red pepper flakes (for serving, optional); and here’s a nifty red pepper flake grinder too

Directions

(1) Prepare: Wash and dry the lettuce. Slice the cucumbers (if using) and chop the almonds.

(2) Build the salad: Put the lettuce and arugula (if using) in a large salad bowl. Add the cucumbers and the avocado.

(3) Make the dressing: Put the crumbled feta cheese in a bowl. Add the olive oil, lemon juice, and dill. Toss gently. Season with pepper, and chili flakes (if using). Toss to combine. Add

(4) Finish: Pour the dressing over the lettuce and gently toss the salad with the dressing. Sprinkle with the slivered almonds.

(5) Plate and serve: This salad is great on its own or as a side to seafood (especially), chicken, or beef.

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™ salad recipes

Simply Delicious Tuna Salad (Low FODMAP)

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

Tuna is a wonderful protein source full of important omega 3’s. And, it’s easy to keep on hand in your pantry. It’s also one of those foods we often forget about so this recipe should serve as a reminder to get that tuna out of the pantry and make something delicious! There are all kinds of tuna options available in the grocery store now that are quite delicious. I use Yellow Fin Tuna, or Skipjack Tuna to ensure a low mercury content. This recipe includes chopped celery and almonds for some crunch and green onions for some added flavor and color. I served it on a bed of mixed greens with some hard-cooked eggs alongside and it made a perfect summer supper.

Ingredients

5-ounce can Yellow Fin Tuna, or Skipjack Tuna, drained

2 tablespoons mayonnaise

Juice of 1/2 lemon (about 1 tablespoon)

1 green onion, green part only, chopped

1/4 cup raw almonds, roughly chopped

1/2 stalk celery, chopped

1/2 teaspoon Kosher salt

1/4 teaspoon black pepper

Mixed salad greens and chopped veggies, for serving

Hard-cooked eggs, optional, for serving

Directions

(1) Prepare: Chop the green onion greens and the almonds. Drain the liquid off the can of tuna.

(2) Combine: Combine tuna, mayonnaise, lemon juice, green onion greens, almonds, celery, salt, and pepper in a small bowl and use a fork to blend. Don’t over mix so you keep some of the form of the tuna.

Make-ahead note: At this point, you may cover the bowl with plastic wrap and store the mixture in the refrigerator until you’re ready to serve.

(3) Prepare your greens and veggies: Wash and dry the lettuce and chop the veggies you want to include. Then make a bed of greens and veggies on each plate.

(4) Plate and serve: Put a scoop of tuna salad on top of the greens. Serve alongside a couple of hard-cooked eggs or a piece of toasted sourdough bread.

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

Crispy Keto-Friendly Chicken Tenders (Low FODMAP)

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

Keto-friendly chicken tenders? What? It’s all in the panko you use. This recipe achieves gluten-free crispy crunchiness with Pork Panko (no, it doesn’t taste like bacon). They are easy to make whether baked in the oven or fried on the stove, and you won’t miss the flour (or the carbs) one bit! I served them with a quick and creamy Dijon dipping sauce and my Crisp Veggie Slaw, but you could put them on your appetizer tray, or serve them to your kids with Smoke N Sanity Low FODMAP ketchup. No matter how you serve them, they’re too good to last long!

Ingredients: Chicken

1 pound chicken tenders or chicken breast meat, cut into strips

1 1/2 cups Pork Panko or ground pork rinds, divided

1/3 cup almond flour (or gluten-free flour)

1 teaspoon Smoke N Sanity Essence of Garlic Salt

1 teaspoon Smoke N Sanity Essence of Onion Salt

1/4 teaspoon black pepper

2 eggs

Ingredients: Sauce

1 tablespoon Dijon mustard

1/4 teaspoon gluten-free Worcestershire sauce

2 tablespoons heavy cream (or mayonnaise)

Directions

(1) Prepare: Preheat the oven to 400 degrees F (if you are baking in the oven). Line a rimmed baking sheet with parchment paper. If you didn’t get chicken tender meat, slice the chicken breast into 1/4 inch thick pieces and pat dry with a paper towel. Season with a light sprinkle of salt and pepper. Then set aside.

(2) Prepare the panko mixture: In a shallow bowl or rimmed plate, mix together 1 cup pork panko, almond flour, garlic salt, onion salt, and pepper. In a separate bowl or rimmed plate, add the remaining 1/2 cup of pork panko.

(3) Prepare the egg wash: Whisk together two eggs with 3 tablespoons of water.

(4) Coat the chicken: Add one chicken tender to the panko almond flour mixture and turn and toss until fully coated. Then, dip the chicken tender in the egg wash, then put it back into the bowl with the panko almond flour mixture for another layer. For extra crispy chicken tenders, do a final coating with the pork panko only. As each piece is coated, set it on the parchment-lined baking tray, leaving a bit of space between each piece.

(5a) Bake (Oven Directions):

You may spray the top of the chicken strips with an oil spray such as this extra virgin olive oil spray to help keep the strips moist as they bake. Bake at 400 degrees F for 8 - 10 minutes, then turn them over and cook for another 8 - 10 minutes.

(5b) Fry (Stovetop Directions):

Fill a skillet with about 1/4 inch of avocado oil and heat over medium heat. Once oil ripples as you turn the skillet, you are ready to add your chicken strips. Working in batches, add breaded chicken tenders to the hot oil and fry for 3-5 minutes on each side until the chicken is cooked through. Remove to a plate lined with paper towels to absorb the excess oil.

(6) Make the sauce: In a small bowl or jar combine sauce ingredients and whisk or shake to blend. If you like a thicker sauce, make it ahead and chill for a few hours or overnight.

(7) Plate and serve: Serve chicken tenders warm or at room temperature with the sauce alongside for dipping.

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™ appetizer recipes

30-Minute Taco Veggie Bowl (Low FODMAP)

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

When you hear “taco” you might think of tortillas and a heavy meal. And don’t get me wrong, I love a good corn tortilla! This Taco bowl, however, is much lower in starch. The ground meat is combined with tons of veggies so it’s light and delicious—but with all the flavor of classic tacos. It’s quick to make (all in one pan) so it’s a perfect weeknight dinner, and leftovers are delicious so plan on having a great lunch item the next day.

Ingredients

1 pound ground meat (beef, chicken, turkey, pork)

1 bunch green onions (green part only), chopped

1/2 cup red bell pepper, finely chopped

1 cup zucchini, chopped

1 cup summer squash (or pattypan squash), chopped

10 ounces chopped tomatoes with juice (can or carton)

4-ounce can mild green chilies (optional)

3 - 4 tablespoons Smoke N Sanity Taco Seasoning (used code IBSGC15 for 15% discount) see below for a homemade recipe if needed

1 cup extra sharp cheddar cheese, shredded

For Serving:

Cilantro or more green onion greens, chopped

Lactose-free sour cream

Avocado slices

Red pepper flakes

Directions

(1) Prepare: Chop green onion greens, zucchini, and summer squash. Grate the cheese.

(2) Cook the meat: Use a deep skillet (such as a cast-iron skillet) set over medium-high heat. When the pan is hot, add the meat and use a spatula to break it up. Cook until the meat is just cooked through (about 8 minutes).

(3) Season the meat: Add the green onion greens and cook for a minute until they are tender. Add the taco seasoning, tomatoes, and canned green chilies (if using), and stir well to blend in the seasoning evenly. Cook until the mixture is warmed through (about 2 minutes).

(4) Add the veggies: Add the zucchini and summer squash (or pattypan squash). Cook until the vegetables are just tender but still brightly colored (about 3 - 5 minutes). Taste and add more taco seasoning, salt, or pepper, if needed.

(5) Finish: Turn the broiler on and sprinkle the cheese over the mixture. Put the whole pan in the oven to broil until the cheese is well melted and just starting the brown at the edges.

(6) Plate and serve: Serve hot in bowls with any combination of avocado slices, chopped cilantro, green onion greens, lactose-free sour cream, and/or red pepper flakes.

Eat and enjoy every bite because you can!

Ingredients: Taco Seasoning

These quantities make 4 tablespoons

2 tablespoons chili powder

1/2 teaspoon crushed red pepper flakes

1/2 teaspoon dried oregano

1 teaspoon paprika

3 teaspoons ground cumin

1/2 teaspoon Kosher salt

1/2 teaspoon black pepper

Directions: Taco Seasoning

(1) Blend ingredients: Combine all ingredients in a small bowl and whisk to blend. Store any leftover seasoning in an airtight container. Make more than you need because you’re going to want more!

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

Crisp and Crunchy Chicken Salad (Low FODMAP)

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

I love a good chicken salad and this version has become a favorite. A variety of vegetables make it crisp, crunchy, and delicious. It’s a great way to use up leftover chicken and add some protein and flavor to your favorite green salad. You can be creative with the crunchy vegetables you include depending on what you have on hand. It’s delicious on its own, as a side salad, or blended with gluten-free pasta to make a delightful chicken pasta salad.

Ingredients: Salad

1 cup (6 oz) cooked chicken, chopped

2 small stalks (0.7 oz) celery, chopped

1/2 red bell pepper (4 oz), chopped

1/2 cup (2.65 oz) jicama or cucumber, peeled and chopped (use cucumber for lower carb version)

1/4 cup almonds (0.85 oz/about 20 almonds), chopped

1/2 teaspoon (.07 oz) Kosher salt

1/4 teaspoon (.03 oz)  black pepper

Ingredients: Dressing

2 tablespoons (1.41 oz) mayonnaise

1 tablespoon (0.55 oz) lemon juice

1 tablespoon (0.74 oz) Worcestershire sauce

1 tablespoon (0.81 oz) Dijon mustard

2 teaspoons (0.42 oz) olive oil

Directions

(1) Prepare: Chop the chicken, vegetables, and almonds (if using) and put it all in a medium-sized bowl.

(2) Make the dressing: Combine all dressing ingredients in a small bowl and whisk to combine.

(3) Finish: Add dressing to the chicken and vegetables and stir to combine. Taste and add salt and pepper

Make-ahead note: At this point, you may keep the salad in the refrigerator until it’s ready to serve.

(4) Plate and serve: Serve a scoop of this chicken salad on your favorite green salad or enjoy it on its own.

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™ salad recipes

Broccoli Cheddar Soup with Rustic Sourdough Croutons (Low FODMAP)

10 Minutes prep • 25 Minutes cook • Low FODMAP • Serves 4-6 • Ok to make ahead: Steps 1-5

This is a wonderful, creamy, yet light broccoli cheddar soup. Broccoli, carrots, leek greens, and green onions blend together with the cheese and the cream to satisfy and comfort you. Blended just enough so you keep some of the broccoli whole, and topped with crisp and flavorful rustic sourdough croutons, this soup has plenty in it to make it a delicious one-bowl meal. Enjoy it right away or make it a day ahead for even better flavor. Don’t skimp on the croutons. They’re the game changer here.

Ingredients: Soup

2 tablespoons (1.25 oz) extra virgin olive oil

2 tablespoons (1.34 oz) salted butter

1 bunch green onion greens (about 3/4 cup/1.3 oz), chopped

2 large leek leaves (green part only), (about 3/4 cup/2.65 oz) chopped

3 medium carrots (8 oz), chopped

2 teaspoons dried thyme (.2 oz)

3 tablespoons (.8 oz) all-purpose gluten-free flour

6 cups (48 oz) 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)

4 cups (21 oz) broccoli florets only (3/4 C - fructose)

2 bay leaves (keep whole)

1/4 teaspoon smoked paprika

1/4 teaspoon cayenne pepper

1/2 teaspoon (.07 oz) Kosher salt and 1/4 teaspoon (.03 oz) black pepper

1/2 - 3/4 cup (4 - 6 oz) heavy cream or full-fat coconut milk

2 cups (8 oz) extra sharp cheddar cheese, shredded

Juice of one lemon (about 1/4 cup/2.2 oz)

Ingredients: Croutons

2 - 3 slices (1.84 - 2.76 oz) whole grain sourdough bread, cut into bite-size pieces

1 tablespoon olive oil (.63 oz)

2 tablespoons (.5 oz) Smoke N Sanity Garlic Parmesan seasoning (use code IBSGC15 for 15% discount)

1/2 teaspoon (.07 oz) Kosher salt

Directions: Soup

(1) Prepare: Chop the green onions, leeks, and broccoli.

(2) Cook the vegetables: In a Dutch oven or large soup pot, melt together the olive oil and butter in a large dutch oven over medium heat. Add the leek and green onion greens, carrots, and thyme, and cook until fragrant, about 10 minutes. Stir in the flour and cook until golden, about 2 minutes, then gradually whisk in the broth. Add the broccoli, bay leaves, paprika, cayenne, salt and pepper.

(3) Simmer the soup: Bring to a simmer over medium heat and cook, uncovered, until the broccoli is tender, about 10 minutes. (Meanwhile, make the croutons, directions below.)

(4) Blend the soup: Remove the bay leaves and use an immersion blender (or transfer to a standard blender in batches) to blend until the broccoli is finely chopped, but some good-sized chunks still remain.

(5) Finish: Return the soup to the stove and set it over low heat. Stir in the cream or coconut milk, lemon juice, and cheese until melted and creamy. Taste, and add salt and pepper as needed. If the soup is too thick, add broth to thin. If the soup is too thin, add a bit more cream or coconut milk to thicken it. Heat and re-taste for seasoning after you adjust for thickness.

Make-ahead note: At this point, you may let the soup cool and then refrigerate until ready to serve. Reheat over medium heat so you don’t scald the soup. Keep croutons in an air-tight container.

(6) Plate and serve: Ladle into bowls and top with plenty of croutons.

Directions: Croutons

(1) Prepare: Preheat oven to 300 degrees F. Cut bread into bite-size pieces.

(2) Combine ingredients: Put bread cubes in a bowl and drizzle with olive oil. Toss to coat. Sprinkle with the garlic parmesan seasoning and salt. Lay in one layer on a rimmed baking sheet.

(3) Bake: Bake for 10 - 12 minutes until crisp. Remove from oven and let cool.

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

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Crispy Brussels Sprouts and Bacon Pizza (Low FODMAP)

20 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-free • Serves 3

The wonderful flavor of crispy Brussels sprouts and bacon combined with delicious mushrooms and herbs makes a delicious pizza! Brussels sprouts are one of those vegetables that have a small (2-3 sprouts) low FODMAP serving size. So, taking the leaves apart and roasting them before putting them on your pizza means a few sprouts go a long way and give you all the delicious flavor without being high in FODMAPs. This pizza is a great change of pace and, if you love Brussels sprouts, you will love this recipe.

This is an exclusive recipe just for recipe club members.

In addition to the two free recipes I create each week I am creating and delivering one very special recipe just for my recipe club members. If you’re not yet a member, I encourage you to join! Membership in the club includes access to the complete archive of recipes with filters so it can become your virtual low FODMAP cookbook plus, I am creating and delivering one special NEW recipe every week ONLY for recipe club members. And, for my true fans, I’ll be sharing behind-the-scenes content, and updates on the progress of the new cookbook.

Your membership in the club helps me continue creating new, delicious, easy-to-make, low FODMAP recipes just for you.

As always, all recipes will emphasize simple ingredients, easy preparation, and delicious low FODMAP results. Recipes will be for everything from main courses, salads, soups, side dishes, appetizers, desserts, sauces, breakfast and lunch, and even mocktails and cocktails. Everything you need to prepare fantastic low FODMAP meals everyone will love.

Join the club. Become a Patron. Let’s keep making delicious Low FODMAP meals together.

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