Game Day Smoky Lemon Pepper Chicken Legs (Low FODMAP)

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

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

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

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

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Egg Wrap Pinwheel Sandwiches (Low FODMAP)

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

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

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Egg Wrap Steak Quesadilla (Low FODMAP)

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

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

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

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

Time to rethink quesadillas...

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Crisp and Tangy Chicken Wings (Low FODMAP)

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

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

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

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Keto Spinach and Bacon Quiche (Low FODMAP)

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

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

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Smoky Chicken Salad with Creamy Dressing (Low FODMAP)

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

This Smoky Chicken Salad is bold, protein-packed, and completely IBS-friendly—no bland bites here! Juicy smoked paprika–seasoned chicken, crisp bacon, creamy hard-boiled eggs, and sharp cheddar come together over a bed of fresh low-FODMAP greens and crunchy veggies. Topped with a delicious creamy homemade dressing, this is the ultimate gut-friendly power bowl that keeps you full, satisfied, and flare-free. Perfect for lunch, dinner, or meal prep—comfort food just went low-FODMAP and high flavor!

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Roasted Broccoli and Bacon Salad (Low FODMAP)

5 Minutes prep • 30 Minutes cook • Low FODMAP • Serves 6-8 • Ok to make-ahead: Steps 1 - 3

Looking for a bold and satisfying way to enjoy your greens? This salad strikes the perfect balance between smoky, salty, and tangy. Roasting the broccoli brings out its natural sweetness and gives it a deliciously crispy edge, while smoky bacon adds richness and crunch. Crumbled feta brings a creamy, savory punch that ties it all together. Whether you serve it warm or chilled, this hearty salad is a standout side—or even a light main—that’s anything but boring. Ideal for meal prep, potlucks, or just upgrading your weeknight dinner rotation!

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Lemon Mint Summer Potato Salad (Low FODMAP)

20 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-Free • Serves 6 - 8 • Ok to make-ahead: Steps 1 - 3

Light, bright, and bursting with seasonal flavor, this Lemon Mint Summer Potato Salad is your new warm-weather go-to. Swapping heavy dressings for a zesty lemon vinaigrette and fresh herbs, this refreshing twist on the traditional potato salad is perfect for picnics, barbecues, or a simple weekday side. Tender potatoes are tossed with a splash of citrus, a handful of chopped mint, and just the right touch of olive oil, creating a dish that feels both vibrant and comforting.

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Corn Flour Arepas (Low FODMAP)

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

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

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Bacon Cherry Tomato Quiche (Low FODMAP)

30 Minutes prep • 40 Minutes cook • Low FODMAP • Gluten-Free • Serves 8 • Ok to make-ahead: Steps 1 - 4

Crispy bacon meets sweet, juicy cherry tomatoes in a silky, gut-friendly egg custard that’s nestled in a flaky, low-FODMAP crust. It’s rich, savory, and bursting with flavor, without the bloat or discomfort. Whether you’re meal-prepping for the week or showing off at brunch, this quiche brings serious taste without the IBS backlash. One bite, and you'll never look at "safe food" the same way again.

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Chicken Salad with Almonds and Dill (Low FODMAP)

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

Deliciously crunchy and refreshingly flavorful, this Chicken Salad with toasted almonds, crisp celery and carrots, and fresh Dill is a delightful medley of textures and tastes. Tender chunks of chicken mingle with the nutty crunch of almonds, while celery and carrots add a crisp freshness. Green onions lend a mild bite, perfectly complemented by the aromatic hint of fresh dill. Together, these ingredients are tossed in a creamy dressing, creating a satisfying salad that's both hearty and light, ideal for any occasion from a quick lunch to a summertime picnic.

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Beef and Mushroom Hand Pies (Low FODMAP)

25 Minutes prep • 35 Minutes cook • Low FODMAP • Serves 4 • Ok to make-ahead: Steps 1 - 4

Hand pies are the ultimate comfort food—but for those of us on a Low FODMAP diet, they’ve often been off-limits. I love them so much, I created a version that’s easy to make, full of flavor, and gentle on the gut. These hand pies are loaded with a rich, savory filling of tender ground beef, umami-packed mushrooms, and IBS-friendly seasonings—slow-simmered for maximum depth without the digestive drama. Wrapped in a flaky, golden crust, the filling is the real star—proof that Low FODMAP can still mean seriously satisfying.

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Easy Salsa Taco Salad (Low FODMAP)

10 Minutes prep • 8 Minutes cook • Low FODMAP • Gluten-Free • Serves 4 • Ok to make-ahead: Step 1

Fresh, vibrant, and bursting with flavors, this salad is a delightful twist on traditional taco salads. Packed with crisp lettuce, sweet peppers, creamy avocado, and zesty salsa, every bite is a fiesta of textures and tastes. Whether served as a quick weeknight dinner or a crowd-pleasing party dish, this salad brings together the best of Tex-Mex flavors in a simple yet satisfying bowl. Get ready to enjoy a colorful, nutritious meal that's as easy to make as it is delicious!

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Turkey Wraps (Low FODMAP)

5 Minutes prep • Low FODMAP • Gluten-Free • Keto friendly • Serves 1

Sometimes looking at food in a different way is a great way to get new ideas for how you can eat well, eat a broad variety, and keep your gut happy. These Turkey Wraps are a good example. I used sliced deli meat for my wrap and I added lactose-free cream cheese to give it some stability and flavor. Then I piled on microgreens, walnuts, and avocado. Truthfully, you could pile in anything you like—as long as it’s low FODMAP! These make a great quick lunch and are filled with excellent variety for your gut biome.

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Decadent Chicken Soup with Gnocchi and Bacon (Low FODMAP)

10 Minutes prep • 35 Minutes cook • Low FODMAP • Gluten-Free • Serves 6 • Ok to make-ahead: Steps 1 - 6

This comforting and hearty creamy chicken gnocchi soup is the ultimate bowl of cozy goodness. Rich, velvety, and packed with flavor, it's a perfect balance of tender chicken, pillowy gnocchi, and fresh spinach, all swimming in a luscious, creamy broth. Crispy bacon adds a perfect smoky crunch to each spoonful. Whether you're serving it as a weeknight dinner or as a special dish for family and friends, this soup will warm you from the inside out with every bite. Easy to make and incredibly satisfying, it's a meal that will quickly become a favorite in your kitchen.

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Crispy Leek Fritters (Low FODMAP)

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

Craving crispy, savory Leek Fritters that won’t be hard on your digestive system? These Low-FODMAP Leek Fritters are the answer to your craving! As always, when I tackle a traditional recipe, my goal is to make it taste as close to the original as possible. The end results, in this case, are delicious fritters packed with flavor and loaded with plant-based ingredients. Delicious and satisfying, they make an excellent appetizer, side dish, or even vegetarian main. You can fry them up as fritters, or put the batter in your waffle iron and crisp them up without adding more oil. Either way, they’re delicious!

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Bacon Gruyere Mini Frittata Bites (Low FODMAP)

15 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-Free • Makes 12 • Ok to make-ahead: Steps 1 - 3

Mini frittatas are a perfect breakfast, brunch, or lunch staple. They are packed with delicious flavors and loaded with protein, making them an ideal grab-and-go meal option. Crispy bacon blends with intensely flavorful Gruyère and Parmesan cheeses, blended with fluffy eggs to deliver a hearty meal in a small package. They are delicious hot out of the oven, at room temperature, or even cold, so make a big batch and enjoy them however you like!

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Brie and Blue Burgers (Low FODMAP)

5 Minutes prep • 10 Minutes cook • Low FODMAP • Gluten-Free • Serves 4

When you use really flavorful cheese, a little goes a long way! In this recipe, I combined a couple of slices of double cream brie with a sprinkle of blue cheese crumbles for a simple, yet rich and incredibly flavorful combination. These burgers were excellent straight off the grill and still delicious when heated up as a leftover for lunch the next day.

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Chicken and Feta Salad with Avocado Vinaigrette (Low FODMAP)

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

This refreshing salad is a perfect combination of flavors and textures. Richly flavorful chicken, tangy feta, and creamy avocado vinaigrette come together on a bed of crisp Romaine. A hearty salad, that’s delicious, satisfying, and perfect for any occasion.

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Lettuce Wrap Tacos (Low FODMAP)

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

When you’re craving tacos but want to lighten things up, Lettuce Wrap Tacos are the perfect solution! These fresh and flavorful bites combine the classic taco taste with a low-carb, gluten-free twist. Say goodbye to tortillas and hello to crispy iceberg lettuce cups as the ultimate taco shell. Get ready to savor a guilt-free and delicious meal!

Become a Patron!

See this new recipe in my FREE recipe club.

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

Here's what awaits you in the club:

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

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

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

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

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