Easy One Pan Creamy Skillet Enchiladas (Low FODMAP)

15 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-free • Serves 6 • Ok to make ahead: Steps 1-2

This is an easy and delicious one-pan weeknight meal that makes great leftovers for lunch the next day! You can also double the recipe and serve it for a crowd. Made all in one pan, these skillet enchiladas are a wonderful blend of smoky flavor and creamy sauce. Using a super-flavorful cheese such as extra-sharp cheddar or gruyere (or you can use the Trader Joe’s blend of both) adds to the depth of flavor making this dish a little more special.

Ingredients

1 cup leek greens, chopped

1 pound boneless, skinless chicken breasts

1 tablespoon smoked paprika

2 teaspoons Smoke n Sanity Essence of Garlic Salt (use code IBSGC15 for 15% discount)

12 ounces of my Red Enchilada Sauce (or use canned if you can tolerate a bit of onion/garlic)

8 ounces canned diced green chilies

1 cup heavy cream

1/2 cup cilantro, chopped

6 gluten-free corn tortillas

1 1/2 cups extra sharp cheddar or gruyere cheese, grated

Lime wedges, avocado, and/or lactose-free sour cream for serving

Directions

(1) Prepare the chicken: This step is optional but results in a more flavorful and tender chicken. Remove chicken from the package, and put it in one layer on a rimmed plate or baking dish. Season both sides of each piece lightly with Kosher salt (about 1/4 - 1/2 teaspoon per side). Cover the dish with plastic wrap and refrigerate until ready to use, ideally about 4 hours before cooking or overnight.

(2) Prepare: Make my Red Enchilada Sauce if not using canned. Preheat the oven to 400 degrees F. Chop the leek greens and cilantro. If the chicken breasts are large, cut them through horizontally to make two thinner pieces out of each large piece.

(3) Cook the chicken: In a large oven-safe skillet, combine the leek greens, smoked paprika, essence of garlic salt, diced green chilies, enchilada sauce, and 1/2 cup water. Stir to blend a bit, then add the chicken. Bring to a boil over medium-high heat then cover and reduce the heat to medium-low. Cook for 10 - 15 minutes until the chicken is just cooked and shreds easily.

(4) Shred the chicken: Remove the chicken to a cutting board and shred it with two forks. Return the chicken to the pan and add the cream. Simmer for about 5 minutes until the sauce starts to thicken. Stir in the cilantro.

(5) Finish: Arrange the tortillas on top of the chicken. Top with the cheese. Bake in preheated oven for 10 - 15 minutes until the cheese is melted and bubbling.

(6) Plate and serve: Serve with lime wedges, avocado slices, and lactose-free sour cream.

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 Lemon Dill Chicken with Root Veggies (Low FODMAP)

20 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-free • Serves 4 • Ok to make ahead: Steps 1-3

Vibrant color and delicious Mediterranean flavor make this dish a perfect one-pan meal for the family or a dinner party alike. You can prep the veggies and marinate the chicken ahead of time to make your meal prep fast so you can relax. Swap the root veggies around, depending on what you have on hand. No need to worry if you don’t have exactly what the recipe calls for.

Ingredients: Marinade

2 tablespoons garlic-infused olive oil

1 tablespoon lemon juice

1/2 teaspoon dried oregano

1 teaspoon Kosher salt

1/2 teaspoon black pepper

Ingredients: Chicken & Veggies

1 1/2 - 2 pounds boneless, skinless chicken breasts, sliced horizontally if large

10 small new potatoes, quartered

1 medium sweet potato, cubed (I used a Hawaiian purple variety)

2 carrots, sliced

3 tablespoons garlic-infused olive oil, divided

3 tablespoons lemon juice, divided

1/2 teaspoon Kosher salt

1/4 teaspoon black pepper

1/2 cup Castelvetrano or Kalamata olives

1/2 cup feta cheese, crumbled

One lemon, sliced and seeded

Fresh dill, chopped, for serving

Directions

(1) Prepare the chicken: This step is optional but results in a more flavorful and tender chicken. Remove chicken from the package, and put it in one layer on a rimmed plate or baking dish. Season both sides of each piece lightly with Kosher salt (about 1/4 - 1/2 teaspoon per side). Cover the dish with plastic wrap and refrigerate until ready to use, ideally about 4 hours before cooking or overnight. If the breasts are very large, slice them horizontally before salting.

(2) Make the marinade: Combine all marinade ingredients in a bowl and whisk to combine. Add the chicken and turn to be sure all pieces are coated. Cover with plastic wrap and refrigerate for at least 30 minutes — or up to overnight.

(3) Prepare: Preheat the oven to 425 degrees F. Slice and see the lemon. Chop the root vegetables into fairly small pieces so they will cook through quickly. Toss with 1 tablespoon olive oil and 1 tablespoon lemon juice. Spread in one even layer on a large, rimmed baking sheet or roasting pan. Sprinkle with 1/2 teaspoon salt and 1/4 teaspoon pepper.

Make-ahead note: At this point, you may keep the chicken marinating, and set the veggies aside in the refrigerator until you’re ready to bake.

(4) Bake: Lay the chicken on top of the vegetables and put two slices of lemon on each chicken breast. Sprinkle over the olives, and feta cheese. Roast for about 15 minutes then check the chicken for doneness with an instant-read thermometer. The thickest part of the chicken will be 165 degrees F when it is done. If not yet done, roast for another 5 - 10 minutes until the chicken is just done. If the vegetables are not yet tender, remove the chicken from the pan to a warm plate and cover. Toss the vegetables in the pan and roast until done.

(5) Plate and serve: Serve the veggies with the chicken on top. Sprinkle with chopped fresh dill.

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

Creamy Baked Chicken Meatballs and Pasta (Low FODMAP)

20 Minutes prep • 35 Minutes cook • Low FODMAP • Gluten-free • Serves 4 • Ok to make ahead: Steps 1-2

These chicken meatballs aren't just delicious, they're the perfect combination of tender chicken, aromatic herbs, and savory spices. Baked in one pan alongside vibrant greens and atop creamy pasta, this dish is no ordinary meal. Prepare to indulge in a satisfying one-pan/one-bowl meal that will delight you and your family and nourish your body.

Ingredients

2 pounds ground chicken, pork, or turkey

1 tablespoon Dijon mustard

1 cup leek greens, chopped

1/2 cup grated Parmesan

2 teaspoons Smoke N Sanity Essence of Garlic salt (use code IBSGC 15 for 15% discount)

2 teaspoons dried rosemary

1 teaspoon smoked paprika

1/2 - 1 teaspoon Kosher salt

1/2 teaspoon black pepper

3 tablespoons extra virgin olive oil

1 1/2 tablespoons finely chopped lemon peel

1 1/2 tablespoons fresh dill, chopped

Pinch (or more) Red pepper flakes

12 ounces dry gluten-free pasta such as Delallo Orzo or Quinoa Fusilli

2 cups water or chicken broth (I use Gourmend Low FODMAP Chicken Broth - use code IBSGC15 for 15% discount)

1/4 cup Miren (rice wine) or dry white wine

1/2 cup heavy cream or canned full-fat coconut milk

3 cups kale, stems removed and leaves chopped, or spinach

1 cup gruyere or cheddar, grated

Directions

(1) Prepare: Preheat the oven to 450 degrees F. Clean and chop the leek greens and kale (or remove stems from spinach and chop if using that instead).

(2) Season the meat: Combine dijon, leek greens, garlic salt, rosemary, smoked paprika, salt, pepper, and parmesan in a bowl. Once blended, add the chicken and blend well with your hands to combine the seasonings with the meat thoroughly. Roll the meat in tablespoon size balls (will make about 24 meatballs).

Make ahead note: If you aren’t going to cook them right away, put the meatballs in the refrigerator until ready to bake.

(3) Prepare to bake: Combine the olive oil, lemon peel, dill, and red pepper flakes. Spread across the bottom of a 9 x 13-inch baking dish. Lay the meatballs on top of the lemon oil mixture. Bake for about 10 minutes until just starting to get crisp.

(4) Add the pasta: Remove the meatballs from the oven. Reduce the oven temperature to 400 degrees F. Flip each meatball over. Add the dry pasta. Pour over 2 cups of water or chicken broth and the miren or wine. Stir to combine without breaking up the meatballs. Put the chopped kale or spinach on top of the meatballs.

(5) Bake: Bake for 12 - 15 minutes until most, but not all, of the liquid has cooked into the pasta. Remove from the oven and stir the pasta around to prevent it from sticking together. Add the cream, and stir again. then sprinkle the grated cheese over the top. Bake for another 10 minutes until the cheese has melted and the sauce is bubbling around the meatballs.

(6) Plate and serve: Serve topped with fresh dill, basil, and red pepper flakes (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™ main course recipes

Southwestern Beef and Veggie Skillet (Low FODMAP)

5 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-free • Serves 4 • Ok to make ahead: Steps 1-3

This 30-minute one-pan recipe is easy to make and so delicious, the whole family will love it. It packs a cornucopia of plants for your gut biome with as many as 14 different plants in the recipe as written. And, you can add some more if you want to! Serve it on its own or throw it in corn tortillas for some Southwest tacos. Leftovers make a great addition to scrambled eggs for breakfast or brunch.

Ingredients

1 tablespoon garlic-infused olive oil

1 cup green onion greens, chopped

1 pound ground beef, grass-fed organic preferred (or use ground chicken or turkey)

1 tablespoon plus 2 teaspoons chili powder

2 teaspoons ground cumin

1/2 teaspoon Kosher salt

1/4 teaspoon black pepper

1/2 teaspoon each Smoke N Sanity Essence of Garlic Salt and Essence of Onion Salt (Use code IBSGC15 for 15% discount)

2 cups peeled and diced sweet potato

1-2 cups oyster mushrooms, chopped

4 ounces canned diced green chilies

1/4 cup water

1 jalapeño pepper, seeds removed and chopped (optional)

2 cups 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 tomato paste

1 medium zucchini, chopped

1 medium summer squash, chopped

3/4 cup shredded extra sharp cheddar cheese or gruyere

Optional for serving: chopped cilantro, lactose-free sour cream, and sliced avocado

Directions

(1) Prepare: Chop the green onion greens, peel and chop the sweet potato, remove the seeds and chop the jalapeño, chop the zucchini and summer squash, and grate the cheese.

(2) Cook the meat: Heat the garlic-infused olive oil in a large skillet over medium-high heat. Add the ground beef and chopped green onion greens and crumble the beef as it cooks. Add 1 tablespoon of chili powder, and 2 teaspoons of cumin, and season with salt, pepper, and Essence of Garlic Salt and Essence of Onion Salt. When the beef is fully browned and cooked, remove from the pan to a plate and set aside.

(3) Cook the veggies: If the pan has a lot of grease from the hamburger, wipe it out. Add the diced sweet potato, chopped mushrooms, green chiles, water, 1 cup of the chicken broth, and 1 teaspoon of chili powder, to the skillet. Stir everything together and cover it with a lid. Reduce heat and let it simmer for about 20 minutes or until the sweet potatoes are tender. Check it a few times and as the sauce cooks down, add more chicken broth and stir it in.

(4) Finish: Add the ground beef mixture to the sweet potatoes and stir everything together. Heat for 2 - 3 minutes until the meat is well heated.

Sprinkle with grated cheese and cover with the lid again for another minute or until the cheese is melted. (Note: if you don’t have a lid for your skillet, a cookie sheet works just fine.)

(5) Plate and Serve: Top with chopped cilantro, lactose-free sour cream, and/or avocado slices, 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™ main course recipes

Garlic Parmesan Roasted New Potatoes (Low FODMAP)

10 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Serves 4 • Ok to make ahead: Steps 1-2

These potatoes are the perfect way to welcome friends and family into your kitchen. You’ll know what I mean when you make them and your kitchen smells divine while they’re cooking. Delicious alongside just about anything, you’ll love the garlicky taste (without the FODMAPs thanks to Smoke N Sanity’s Garlic Parmesan Seasoning). Make these potatoes and chill them overnight for a fantastic potato salad base too.

Ingredients

12 medium or 20 small new potatoes

2 tablespoons extra-virgin olive oil

2 tablespoons Smoke N Sanity Garlic Parmesan Seasoning (Use code IBSGC15 for 15% discount)

1 cup extra aged gouda or parmesan, grated

1/2 teaspoon Kosher salt

1/4 teaspoon black pepper

Fresh parsley, chopped, for serving (optional)

Directions

(1) Prepare: Preheat the oven to 400 degrees F. Grate the cheese, wash the potatoes and cut them in half. Line a rimmed baking sheet with parchment paper.

(2) Season the potatoes: Put the halved potatoes in a mixing bowl and drizzle with 2 tablespoons of olive oil. Toss to coat all potatoes. Sprinkle on the Garlic Parmesan seasoning, the salt, and the pepper, and toss again to coat the potatoes.

(3) Bake: Put the potatoes, flat side down, on the prepared baking sheet. Don’t worry about where the cheese ends up, it’s delicious however it cooks (under or on top of the potatoes). Bake for 20 minutes. Check for tenderness with a fork. If they are still pretty firm, cook another 3 - 5 minutes. The fork should easily slide into the potato.

(4) Plate and serve: Serve alongside your favorite main course. Sprinkle with chopped parsley if you like.

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

One Pot Cheesy Chicken Chili Mac (Low FODMAP)

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

A hearty blend of tender chicken, creamy butter beans, flavorful cheese, and a touch of cream, all infused with the vibrant flavors of tomatoes and smoky seasonings. This delicious chili mac promises to delight your taste buds and warm your soul with every spoonful. Perfect for cozy evenings or gatherings with loved ones, it's a comforting and satisfying dish that's sure to become a favorite. Don’t be afraid of the poblano chili. Once you take the seeds out, it’s quite mild.

Ingredients

1 tablespoon garlic-infused olive oil

1 pound ground chicken (or beef or turkey)

1 cup leek greens (chopped)

1 poblano pepper, seeded and chopped

1 tablespoon chili powder

2 teaspoons smoked paprika

1 teaspoon ground cumin

1 teaspoon Gourmend Garlic Scape Powder (Use code IBSGC15 for 15% discount)

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

1/8 teaspoon cayenne pepper

3 cups (24 ounces) canned crushed tomatoes

1/4 cup tomato paste

1 can (4 ounces) fire-roasted diced green chilies

1/2 teaspoon Kosher salt

1/4 teaspoon black pepper

3 cups chicken broth (I use Whole Foods Organic 365 chicken broth or Gourmend low FODMAP Organic Chicken Broth - use code IBSGC15 for 15% discount)

1 pound gluten-free pasta, cooked per package instructions

1 cup canned butter beans, rinsed and drained

2 ounces lactose-free cream cheese, at room temperature (or 1/4 cup heavy cream)

1 cup shredded extra sharp cheddar cheese

Chopped green onion greens or cilantro, for serving

Directions

(1) Prepare: Wash and chop the leek greens. Seed and chop the poblano chili. Cook the pasta.

(2) Cook the meat: In a large pot set over medium-high heat, add the garlic-infused olive oil. When hot, add the meat and the leek greens. Season with salt and pepper. Brown the meat all over, breaking up the meat as you go.

(3) Add the vegetables: Add the poblano chili, chili powder, garlic scape powder, essence of garlic salt, smoked paprika, cumin, and cayenne. Cook for 5 minutes, until fragrant. Mix in the tomatoes, tomato paste, diced chilies, butter beans, and chicken broth. Bring just to a boil, then turn the heat down and simmer for about 15 minutes to blend the flavors.

(4) Finish: Stir in the cream cheese (or cream), and the grated cheese and stir to combine. Add the cooked pasta. Stir gently to blend. Cook another few minutes until the pasta is warmed through and the soup is nice and creamy.

(5) Plate and serve: Serve in bowls and top with green onion greens or cilantro. Add some crusty sourdough bread alongside and you’re all set!

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 Easy Sausage and Veggie Frittata (Low FODMAP)

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

This Low FODMAP, Keto-friendly Sausage and Veggie Frittata makes a delicious low-FODMAP simple supper or brunch item. Packed with flavor and hearty ingredients, it's sure to satisfy even the largest appetite. Plus, it's incredibly easy to make, so it’s a convenient option for any occasion. I’ve used grass-fed ground pork and my special blend of seasoning to capture just the right flavor of sausage—without the onions and garlic. It’s delicious hot, or it can be served at room temperature or even cold.

Ingredients

2 tablespoons extra virgin olive oil or garlic-infused olive oil

1 pound grass-fed ground pork

3 3/4 teaspoons Italian Sausage Seasoning (see recipe below)

1 teaspoon Gourmend Garlic Chive Powder (use code IBSGC15 for 15% discount)

1/2 cup green onion greens, chopped

1/2 jalapeño pepper, seeded and chopped (optional)

1/2 red bell pepper, chopped

2 cups baby spinach, long stems removed and roughly chopped

6 large eggs

1/4 cup heavy cream or lactose-free whole milk or half-and-half

1 cup extra sharp cheddar or gruyere, grated (or use the cheddar/gruyere blend from Trader Joe’s)

1/2 teaspoon Kosher salt

1/4 teaspoon black pepper

Ingredients: Italian Sausage Seasoning

3/4 teaspoons fennel seed (lightly crushed)

3/4 teaspoons dry thyme

3/4 teaspoon dry basil

3/4 teaspoon dry oregano

1/4 teaspoon cayenne pepper (optional)

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

Directions

(1) Prepare: Chop the green onion greens and bell pepper, remove the long stems from the spinach, and grate the cheese. Preheat oven to 350 degrees F.

(2) Cook the meat: Put a medium sized oven-proof frying pan over medium-high heat. When the pan is warm, add two tablespoons of olive oil. When the oil is hot, add the sausage seasonings to the oil and let sizzle for about 30 seconds. Add the meat and break it up as it cooks while blending with the spices in the pan. Add the Gourmend Garlic Scape powder and cook, continuing to stir and break up the meat, for 3 - 4 minutes.

(3) Add the veggies: Add the green onion greens, chopped bell pepper, and jalapeño (if using) and cook for another 2-3 minutes until the veggies have softened and the meat is fully cooked. Add the spinach and cook, stirring it into the meat mixture, just until wilted. Remove from the heat.

(4) Prepare the egg mixture: In a bowl, whisk together the eggs and cream (or milk or half and half), 1/2 teaspoon of salt, 1/4 teaspoon of black pepper. Stir in the grated cheese. Pour evenly over the meat and veggies in the pan and then stir gently to roughly combine. Return to the stove over low heat and let stand there for 3 - 4 minutes without stirring.

(5) Bake the frittata: Put the pan in the preheated oven and bake for about 15 minutes until it puffs up and is set in the middle when you jiggle the pan.

(5) Plate and serve: Remove from the oven and let stand at room temperature for a few minutes before cutting and serving. It’s delicious hot, or it can be served at room temperature or even cold.

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

Pineapple Ginger Beef with Herby Cucumber Salsa (Low FODMAP)

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

This is a great combination of sweet and savory with grass-fed ground beef, fresh pineapple, and plenty of herbs and seasonings. It’s quick to make so it’s great for a weeknight dinner. Serve it over brown or white rice or simply on its own. It’s delicious and leftovers heat up nicely on the stove so make enough for lunch tomorrow!

Ingredients: Beef

2 tablespoons garlic-infused olive oil

1 pound grass-fed (preferred) ground beef (or use ground chicken or pork)

1/2 teaspoon black pepper

1/2 teaspoon red pepper flakes

2 teaspoons Gourmend Garlic Scape Powder or Smoke N Sanity Essence of Garlic Salt (use code IBSGC 15 for 15% discount)

1/4 cup pickled ginger (or 1 tablespoon freshly grated ginger)

1/4 cup green onion greens, chopped (plus more for serving)

1 1/2 cups broccoli florets

1 1/2 cups fresh pineapple chunks - divided (or you can use unsweetened canned pineapple)

1/3 cup gluten-free soy sauce

1 tablespoon seasoned rice vinegar

1/4 cup Smoke N Sanity Sweet N Sassy Barbecue Sauce (use code IBSGC15 for 15% discount)

1/4 cup green onion greens, chopped

2 tablespoons sesame seeds (optional)

Ingredients: Herby Cucumber Salsa

4 Persian cucumbers, chopped

1 cup cilantro, chopped

1/2 cup fresh basil, chopped

2 tablespoons lime juice

1/3 cup chopped roasted peanuts

2 tablespoons toasted sesame seeds (optional for serving)

Directions

(1) Make the Herby Cucumber Salsa: In a bowl, toss 3/4 cup pineapple chunks with the cucumbers, cilantro, basil, lime juice, and peanuts.

(2) Cook the meat: In a large skillet over medium heat, add the garlic-infused olive oil once the pan is hot. Then, add the beef, black pepper, garlic scape powder or Essence of Garlic Salt, and chili flakes. Cook over medium heat, breaking up the meat as it cooks until browned, about 5 - 8 minutes. Add ginger and cook 2 more minutes.

(3) Add the vegetables: Mix in the broccoli and 3/4 cup chopped pineapple. Pour over the soy sauce, rice vinegar, Sweet N Sassy BBQ Sauce, and 1-2 tablespoons of juice from the pickled ginger jar. Cook until the sauce coats the beef, 3 - 5 minutes. Mix in the green onion greens and sesame seeds (if using). Remove from the heat.

(4) Plate and serve: Serve the beef and broccoli over bowls of rice. Top with plenty of herby cucumber salsa. Add the chopped green onions, and more red pepper flakes if you like.

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

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

One Pan Seared Chicken in Mushroom Cream Sauce (Low FODMAP)

15 Minutes prep • 25 Minutes cook • Low FODMAP • Serves 6 • Ok to make ahead: Steps 1-3

This recipe marries juicy seared chicken with rich and velvety mushroom cream sauce, all crowned with the salty crunch of crispy prosciutto for a perfectly delicious finish. With the simplicity of using just one pan, this recipe is not only a feast for the taste buds but also a convenient option when you want a delicious meal without the hassle of cleaning up multiple pans. Get ready to savor the flavors in every bite when you dive into this delicious low-FODMAP delight.

Ingredients

1 1/2 pounds thin-cut chicken breasts, or three chicken breasts that you filet into two (or more) pieces each

1/3 cup all-purpose gluten-free flour

1 teaspoon Gourmend garlic scape powder (use code IBSGC15 for a 15% discount)

1 teaspoon Gourmend garlic chive powder (use code IBSGC15 for a 15% discount)

1/2 teaspoon paprika

1 pinch cayenne

1 teaspoon Kosher salt

1/2 teaspoon black pepper

3 ounces prosciutto

4 tablespoons salted butter, divided

1 tablespoon garlic-infused olive oil

2 cups chopped oyster mushrooms (you may use 2 ounces dried oyster mushrooms reconstituted; directions to reconstitute here)

2 leeks, green party only, or spring onion greens, chopped (about 1 cup of chopped greens)

2 teaspoons dry thyme (or 2 tablespoons fresh chopped thyme)

1 teaspoon dry sage (or 1 tablespoon fresh chopped sage)

3 cups chicken broth (or use 1/2 mushroom broth and 1/2 Gourmend chicken broth or Gourmend chicken bone broth)

1/2-1 cup heavy cream

1 cup grated Parmesan cheese, plus more for serving

Fresh thyme leaves (optional) for serving

Directions

(1) Prepare the chicken: This step is optional but results in a more flavorful and tender chicken. Remove chicken from the package, and put it in one layer on a rimmed plate or baking dish. Season both sides of each piece lightly with Kosher salt (about 1/4 - 1/2 teaspoon per side). Cover the dish with plastic wrap and refrigerate until ready to use, ideally 4 hours before cooking or overnight.

(2) Prepare: Fillet the chicken breasts into thinner pieces and sprinkle lightly with Kosher salt and pepper. Place the flour, garlic scape powder, garlic chive powder, paprika, cayenne, salt, and pepper in a shallow bowl and blend together with a fork. Dredge the chicken through the flour mixture and toss to coat. Set aside.

(3) Crisp the Prosciutto: Arrange the prosciutto in one layer in a large skillet set over medium-high heat. Cook until crispy all over, about 5 minutes. Turn frequently to avoid over-browning. Remove from the pan to a paper towel to cool. Once cooled, chop into pieces for serving.

(4) Sear the chicken: In the same skillet, add 1 tablespoon garlic-infused olive oil and 1 tablespoon butter and the chicken. Sear on both sides until golden, 3-5 minutes per side. Add 1 tablespoon butter and allow the butter to brown around the chicken, about 2 minutes. Remove the chicken from the skillet and set aside.

(5) Cook the mushrooms: Add the mushrooms to the pan. Cook undisturbed for 5 minutes or until golden. Add 2 tablespoons butter, the leek greens or spring onion greens, thyme, sage, and a pinch each of salt and pepper. Cook for about 5 minutes, until the mushrooms have browned a bit.

(6) Make the cream sauce: Add the broth. Simmer for 5 minutes, pour in the cream. Add the Parmesan or gruyere cheese and stir into the sauce. Simmer for another 5 minutes until the sauce thickens a bit. Add the chicken to the skillet. Continue to simmer for 5-10 minutes, until the chicken is just cooked through. Remove from the heat. If the sauce is too thin, add more Parmesan cheese.

(7) Plate and serve: Serve the chicken with a sprinkling of grated Parmesan cheese and fresh thyme leaves. Some crusty sourdough bread alongside for soaking up the delicious creamy sauce is a great addition too. Have more sauce than you need? Put it in the blender with some additional cream or whole milk and blend until smooth. Heat and enjoy a delicious cream of mushroom soup!

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

Easy Umami Chicken and Vegetable Soup (Low FODMAP)

15 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-free • Serves 6 • Ok to make ahead: Steps 1-4

This time of year drives me into the kitchen to create hearty and delicious soup recipes. This one came together quickly with simple ingredients I had on hand. I encourage you to embrace the warmth and simplicity of my Easy Umami Chicken and Vegetable Soup—a comforting bowl that invites you to savor the nourishing goodness of a whole range of delicious and healthy ingredients. Perfect when you want a quick and heartwarming meal, this soup combines tender chunks of chicken with herbs, seasonings, vegetables, and rich broth. Whether you're in need of a quick weeknight dinner or a soothing remedy for a chilly evening, my Easy Umami Chicken and Vegetable Soup will be just right for everyone.

Ingredients

2 tablespoons garlic-infused olive oil

2 tablespoons salted butter

1 teaspoon each dry thyme, rosemary, and sage

3/4 cup chopped leek greens

2 - 3 medium size carrots, chopped

2 stalks celery, chopped

3/4 teaspoon Kosher salt

1/2 teaspoon black pepper

6 cups chicken bone broth and/or chicken broth (I used Gourmend Low FODMAP Chicken Bone Broth or Gourmend low FODMAP Organic Chicken Broth - use code IBSGC15 for 15% discount)

1 cup white rice

2 boneless skinless chicken breasts, cut into bite-sized pieces

1 parmesan rind (optional but adds flavor)

2 bay leaves (optional but adds flavor)

1/2 cup grated Parmesan cheese

3 tablespoons gluten-free soy sauce or tamari

2 tablespoons lemon juice

1 bunch (or bag) baby spinach, washed, long stems removed, and roughly chopped (optional)

3 tablespoons salted butter

Grated Parmesan cheese, lemon wedges, and/or fresh thyme for serving (optional)

Directions

(1) Prepare: Chop the leek greens, carrots, celery, and chicken. Wash, remove long stems, and roughly chop the spinach. Grate Parmesan cheese and juice lemon.

(2) Cook the vegetables: In a Dutch Oven or large soup pot, set over medium heat, add the garlic-infused olive oil and 2 tablespoons of salted butter. When hot, add the dry herbs and let sizzle in the fat for about 30 seconds. Then add the leek greens, carrots, and celery. Season with salt and pepper and stir to combine. Saute uncovered over medium heat until the vegetables are tender, 3 - 5 minutes, stirring occasionally.

(3) Add the chicken and the broth: Turn the heat to medium-high, add the chicken broth, and heat just to a boil. Rinse and add the rice and stir to combine. Season chicken with salt and pepper then add to the broth mixture and stir to combine. Add the Parmesan rind and bay leaves, if using. Reduce the heat to medium or low and allow to simmer, uncovered, until rice is tender, 15-20 minutes.

(4) Finish: In the last two minutes of cooking, remove the Parmesan rinds and bay leaves. Then, add the lemon juice, soy sauce, Parmesan cheese, and chopped spinach and stir to let the spinach wilt into the soup. Remove the pot from the heat and add 3 tablespoons salted butter. Let the butter melt into the soup. Stir, taste, and then add more salt and/or pepper if needed.

(5) Plate and serve: Ladle the soup into bowls and serve with fresh thyme leaves, parmesan cheese, and a generous squeeze of lemon.

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

Smoky Bacon Gouda Pizza (Low FODMAP)

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

My gluten-free crust is so good, whatever you put on top already has a head start on being delicious! This Smoky Bacon Gouda Pizza is full of fall flavor with bacon, gouda, and even a touch of pumpkin in the sauce. Each bite is a savory celebration of smoky seasoning, cheesy goodness, and the subtle hint of pumpkin. Get ready to savor the essence of the season with this irresistibly flavorful and gluten-free pizza.

Ingredients: Crust

3⁄4 cup warm water (105 – 110 degrees F)

1 tablespoon sugar

1 packet active dry yeast (2 1/4 tsp)

2 cups gluten-free flour (I used Bob’s Red Mill 1 to 1)

1 teaspoon Kosher salt

1 teaspoon dried basil

1 large egg

1 teaspoon apple cider vinegar (or white vinegar works too)

2 tablespoons garlic-infused olive oil (or regular)

Additional olive oil for spreading the dough

Ingredients: Topping

1/2 cup pumpkin puree (or you can use tomato sauce if you prefer)

1 teaspoon chili powder

1 teaspoon smoked paprika

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

1 tablespoon low FODMAP hot sauce

1 cup chopped kale

1/2 cup grated extra sharp cheddar cheese

1 1/2 cups grated gouda cheese

4 slices thick-cut bacon, cooked and chopped

Chopped cilantro, green onion greens, and just a drizzle of honey (optional) for serving

Directions

(1) Prepare: Set pizza stone or cookie sheet on the lower rack of the oven and preheat oven to 425 degrees F. Grate the cheese. Cook the bacon and chop it into small pieces. Line a cookie sheet (without edges) with parchment paper.

(2) Prove the yeast: Combine water, sugar, and yeast in a small bowl and let sit for 2-3 minutes until it begins to froth.

(3) Make the dough: Combine flour, salt, and dried basil in a large bowl. Add in the egg, olive oil, vinegar, and yeast mixture.

Stir until the flour is combined and the dough comes away from the sides of the bowl. Don’t add more flour – the dough is supposed to be a bit sticky. Transfer the dough to the prepared cookie sheet with the parchment paper.

(4) Form the dough: Using your fingers dipped in olive oil, press and push the dough out into a round or rectangle. This part takes a bit of patience but keep pressing the dough out across the parchment. It will be a bit sticky so keep dipping your fingers in olive oil and keep pressing the dough out until it’s all about the same thickness and in the shape you want. The surface of your crust doesn’t have to be smooth, your toppings will be covering it anyway. I like to spread it out fairly thin so I have more room to add toppings! You can roll the edges under if you like a thicker edge.

(5) First bake: Before adding any toppings, pre-bake the crust. Transfer the crust on the parchment to the hot pizza stone or cookie sheet in the oven and cook for 8 minutes.

(6) Make the sauce: Combine pumpkin (or tomato sauce), chili powder, smoked paprika, garlic salt, hot sauce (if using) and stir well to combine.

(7) Add toppings: Remove the crust from the oven and spread about half the pumpkin/tomato mixture on the crust. Use just enough to cover the pizza crust but don’t create a thick layer (save the extra for another pizza). Top with Kale, both grated cheeses, and the bacon pieces.

(8) Bake: Slide the pizza on the parchment paper back onto the hot pizza stone or cookie sheet in the oven and cook for 10 minutes until the cheese is melted and bubbling, and the crust is starting to brown.

(9) Plate and serve: Remove from the oven onto a cutting board then slice and serve while it’s still nice and hot topped with chopped cilantro, green onion greens, and an optional (but very delicious) light drizzle of honey (1 teaspoon of honey is low FODMAP 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™ main course recipes

Savory One-Pan Chicken, Wild Rice, and Vegetables (Low FODMAP)

20 Minutes prep • 60 Minutes cook • Low FODMAP • Gluten-free • Serves 6 • Ok to make ahead: Steps 1 - 2

Delicious, comforting, and easy to make. What could be better? This recipe combines plenty of vegetables, wild rice, and chicken with the perfect blend of herbs and seasonings plus rich Gouda cheese and butter to deliver simple goodness in every bite. Enjoy simplicity at its finest with this easy-to-make, one-pan, utterly delicious recipe.

Ingredients

6 chicken thighs (bone-in, skin on)

2 tablespoons garlic-infused olive oil

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

2 tablespoons fresh chopped thyme (or 2 teaspoons dry thyme)

1 tablespoon fresh chopped sage (or 1 teaspoon dry sage)

1 tablespoon Italian seasoning (To make your own, combine 1 tablespoon each basil and oregano with 1 teaspoon each thyme, rosemary, and dry sage. Store the extra in an empty spice jar for next time!)

1/2 teaspoon chili powder

1 teaspoon Kosher salt

1/2 teaspoon black pepper

1 1/2 cups dry wild rice blend

1 cup oyster mushrooms, chopped

1 cup chopped celery

1 cup cubed gouda cheese

1 cup dry white wine (or use more chicken broth if you prefer)

2 cups chicken broth (I use Whole Foods Organic 365 chicken broth or Gourmend low FODMAP Organic Chicken Broth - use code IBSGC15 for 15% discount)

6 tablespoons salted butter

Pinch (or more) red pepper flakes (optional) for serving

Directions

(1) Prepare: Preheat the oven to 400 degrees F. Chop the leek greens, mushrooms, and fresh herbs (if not using dry herbs).

(2) Saute the veggies and herbs: In an oven-safe skillet with reasonably high sides, heat the olive oil over medium-high heat. When the oil is hot, add the dry herbs (thyme, sage, Italian seasoning) to the oil and let sizzle for about 30 seconds. Next add the leek greens, mushrooms, celery, chili powder, and salt and pepper, and cook for about 3 minutes until the leek greens have softened. Finally, add the wild rice, and the Gouda cheese and stir to combine.

(3) Add the liquid: Pour over the wine (if using) and let it sizzle and burn off some of the alcohol. Then add the chicken broth. Lay the chicken pieces over the rice mixture. Add a slice of butter on top of each chicken piece then a grinding of black pepper and a sprinkle of salt.

(4) Bake: Cover with foil (or a lid if you have one for your pan) and bake for 45 minutes. Remove the cover and bake for another 15-20 minutes, until the rice is cooked to your liking and the chicken is cooked through. If the rice is a bit hard, add 1/3 cup water or broth and cook for an additional 10 minutes.

(5) Plate and serve: Remove from the oven and serve topped with a sprinkle of red pepper flakes, chopped green onion greens, and/or fresh thyme.

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

Creamy Parmesan Chicken with Rosemary Bacon (Low FODMAP)

15 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-free • Serves 4 • Ok to make ahead: Steps 1-3

Succulent chicken in a creamy Parmesan sauce, topped with crispy rosemary-infused bacon, and served atop potato gnocchi—all cooked to perfection in a single pan. This dish has amazing flavor and it’s easy to make. Add a side salad and you’ve got a meal! Change up your weekly routine with this excellent blend of creamy, savory, and herby goodness. I think the whole family will love it!

Ingredients

4 small or 2 large boneless chicken breasts (slice the large ones horizontally in two)

1/2 teaspoon Kosher salt

1/4 teaspoon black pepper

1/3 cup gluten-free flour

1/2 teaspoon paprika

1 pinch cayenne

2 tablespoons fresh thyme leaves (or 2 teaspoons dry thyme), plus more for serving

4 slices thick-cut bacon

1 tablespoon fresh rosemary, finely chopped, or 1 teaspoon dry rosemary

3 tablespoons salted butter

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

1 1/2 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)

3/4 -1 cup heavy cream

2 cups roughly chopped kale or spinach

1 pound gluten-free potato gnocchi or you can substitute a firm gluten-free pasta such as Rummo gluten-free Penne Rigate

3/4 cup grated parmesan cheese

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 400 degrees F. Wash and chop the leek greens, rosemary, and the kale or spinach. Season the chicken with salt (if you didn’t pre-salt the chicken ahead of time) and pepper. Add the flour, paprika, cayenne, and 1 tablespoon fresh thyme or 1 teaspoon dry thyme to a shallow bowl. Dredge the chicken through the flour mixture, tossing to coat each piece well.

(3) Cook the bacon: In an oven-proof skillet large enough to hold all the chicken in one layer, cook the bacon over medium heat until crisp, about 5 minutes. During the last minute of cooking, sprinkle the chopped rosemary on the bacon and flip the bacon over a few times to distribute. Transfer the cooked bacon to paper towels to drain. When cooled, chop the bacon and reserve it for serving.

(4) Sear the chicken: In the same skillet, add 1 tablespoon of butter and let melt. Add the chicken and sear the chicken (cook for 3 - 5 minutes on each side until golden brown.) Add another tablespoon of butter to the pan and let it melt and brown around the chicken in the pan, about 2 minutes. Remove the chicken from the skillet to a plate.

(5) Cook the chicken: To the same skillet, add 1 more tablespoon of butter, the leek greens, a tablespoon of chopped fresh thyme (or a teaspoon of dry thyme), and a pinch each of salt and pepper. Add the chicken broth. Simmer for 3 - 5 minutes, pour in the cream. Add the kale and the gnocchi. Cook for 5 minutes, until the gnocchi floats. Slide the chicken back into the skillet. Spoon sauce over the chicken in the pan. Sprinkle with the parmesan. Transfer to the oven and cook, uncovered, for 10 minutes, until the sauce is bubbling around the chicken.

(6) Plate and serve: Serve the chicken, gnocchi (or pasta), and sauce topped with the rosemary bacon and extra chopped fresh thyme.

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

Chili Lime Chicken Thighs (Low FODMAP)

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

Tender, tangy, and flavorful, these quick chicken thighs are sure to become a family favorite. The lime and the chili blend together for just the right amount of piquant flavor. The buttery pan sauce is delicious—especially if you serve it with some crusty sourdough bread to sop it up! You can easily double or triple this recipe for a crowd. Just be sure the chicken cooks in one layer in the frying pan (which may require multiple batches).

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.

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. Let’s keep making delicious Low FODMAP meals together.

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

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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30-Minute One-Pan Keto Veggie Bake (Low FODMAP)

10 Minutes prep • 20 Minutes cook • Low FODMAP • Vegetarian Option • Gluten-free • Serves 4 • Ok to make ahead: Steps 1-2

It all started because I had chicken left over from the Buttery Sage One-Pan Company Chicken dinner I published recently. What to do with this delicious chicken? So, I set about to create the most wonderful combination of buttery vegetables, seasonings, and really flavorful cheese (it was so good, the chicken became totally optional!) For the cheese, I used the sharp cheddar and havarti I had left from a recent cheeseboard, but you can use any cheese you like! This comes together in one pan in 30 minutes or less and it’s the perfect combination of comfort food, plenty of plants, and really excellent flavor.

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.

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. Let’s keep making delicious Low FODMAP meals together.

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