Quick and Easy Hollandaise Sauce (Low FODMAP)

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

Hollandaise Sauce is one of those things that can raise a simple dish to a new level of taste, and visual appeal. It’s remarkably easy to make so don’t let its “fanciness” scare you off. Simple ingredients often produce the best results and this recipe is no exception. To make this sauce, you’ll simply heat the butter until it’s nice and hot, and stream it into the blended egg yolk mixture. Voila, you will have created a velvety smooth sauce you can put over eggs Benedict (or my Waffles Benedict 😊 ), or over steamed or roasted vegetables, grilled fish, or meat, or whatever you like! Feel free to double the recipe if you need more than one cup of Hollandaise.

Ingredients

3 egg yolks, at room temperature

1 tablespoon lemon juice  (or more to taste)

1 teaspoon Dijon mustard

1/2 teaspoon Kosher salt

1/2 cup salted butter, melted

Directions

(1) Prepare: Separate the eggs and put the egg yolks in a medium-sized mixing bowl or in the jar of a blender. Add the lemon juice, Dijon mustard, and salt. Whisk until well combined or blend on high for about 5 seconds.

(2) Melt the butter: In a small saucepan over medium heat, melt the butter until it’s quite hot (about 130 degrees F) but not starting to brown. Remove from heat.

(3) Make the sauce: While whisking constantly, slowly pour the hot butter into the egg yolk mixture until all the butter is fully incorporated. If using a blender, slowly pour the hot butter into the egg yolk mixture while the blender is running continuously at medium speed. If using an immersion blender, slowly pour the hot butter into the egg yolk mixture with the immersion blender, in the middle of the mixture, running on medium speed.

(4) Finish: Once all the butter is incorporated and your sauce is smooth, taste and add more salt if needed.

(5) Plate and serve: Drizzle over eggs Benedict (or my waffles Benedict), or over steamed or roasted vegetables, grilled fish or meat, or whatever 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™ sauce recipes

Maple BBQ Sauce (low FODMAP)

20 Minutes prep • 25 Minutes cook • Low FODMAP • Makes 12 ounces • Ok to make ahead: Steps 1-3

Let’s face it, if the barbecue sauce isn’t delicious, what’s the point? It’s the sauce that really finishes the flavor of whatever you’re cooking or dipping. This simple barbecue sauce is easy and quick to make and it’s really quite fabulous.

Ingredients

8 ounces Pomi tomato sauce (or Del Monte, or other plain tomato sauce)

1 tablespoons red wine vinegar

3 tablespoons maple syrup

1 tablespoon garlic-infused olive oil

1 tablespoon gluten-free Worcestershire sauce

1 teaspoon Paprika or smoked Paprika

1/4 teaspoon Smoke N Sanity Essence of Garlic salt

1/4 teaspoon Smoke N Sanity Essence of Onion salt

1/4 teaspoon ancho chili powder (or regular chili powder will do)

Pinch cayenne pepper

Directions

(1) Combine ingredients: Add the bbq sauce ingredients to a small saucepan and whisk to combine.

(2) Cook: Bring to a low boil over medium heat. Once the mixture begins to bubble, stir and cook for 10-15 minutes until the sauce thickens up (enough to coat the back of a spoon).

(3) Finish: Remove from heat. Let cool and serve.

Eat and enjoy every bite because you can!

Link note: This post contains links for you to easily purchase items listed on the page. In some cases, we have provided a special discount code for IBS Game Changers so be sure to use it when you purchase an item to get the discount that has been arranged just for you! As an Amazon Associate, I earn a commission from qualifying Amazon purchases. 

More Deliciously Low FODMAP™ main course recipes

Thai Sweet Chili Sauce (low FODMAP)

10 Minutes prep • Low FODMAP • Gluten-free • Lactose-free • Vegetarian • Makes 3/4 cup • Ok to make ahead: Steps 1-2

This Thai sweet chili sauce is very easy to make and oh so delicious. It’s a great sauce to use for all your Thai recipes and also as a sauce for stir fry, barbecue, or wherever you want some delicious Thai flavor. Drizzle it on, use it as a dipping sauce, or use it as a marinade. I’m certain you will love it.

Ingredients: Thai Sweet Chili Sauce

1 tablespoon grated fresh ginger

2 teaspoons lime zest

2 tablespoons lime juice

3 tablespoon maple syrup

3 tablespoons plain tomato sauce

1 tablespoon rice vinegar

2 teaspoons gluten-free soy sauce

1 tablespoon garlic-infused olive oil

1/4 teaspoon red pepper flakes

Directions

(1) Prepare: Peel and grate the ginger. Zest and juice the lime.

(2) Make the Thai Chili sauce: Put all ingredients in a glass jar and shake well to combine.

Make-ahead note: At this point, you may put the sauce in the refrigerator for up to two days until you’re ready to use it.

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. 

Link note: This post contains links for you to easily purchase items listed on the page. In some cases, we have provided a special discount code for IBS Game Changers so be sure to use it when you purchase an item to get the discount that has been arranged just for you! As an Amazon Associate, I earn a commission from qualifying Amazon purchases. 

More Deliciously Low FODMAP™ sauce recipes

Rosemary Mushroom Cream Sauce (low FODMAP)

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

Low FODMAP oyster mushrooms are incredibly flavorful and versatile. I use them often and in all different forms. In this sauce, they form a wonderful base that, when combined with the fresh rosemary, white wine, and cream, is really quite amazing! I created this sauce to go with my Porchetta Style Pork Chops, but it’s perfect for all kinds of meat or poultry. If you have any left over, you might even try it over a spring omelet for breakfast!

Ingredients

2 tablespoons butter

2 pounds oyster mushrooms, chopped

3/4 cup dry white wine (I used Sauvignon Blanc)

1 1/2 cups heavy cream

1 tablespoon Dijon mustard

2 tablespoons fresh rosemary, minced

Directions

(1) Prepare: Chop the mushrooms and the rosemary.

(2) Cook the mushrooms: In a medium frying pan over medium heat, and add the butter to the pan. Once melted add mushrooms and stir until cooked through, about 5 minutes.

(3) Add the wine and reduce: Add the dry white wine along with the fresh rosemary and bring to a simmer. Allow the mixture to simmer until wine is reduced by half, about 10 minutes.

(4) Finish: Add the heavy cream and Dijon mustard and stir until all ingredients are combined.

(5) Serve: Serve over pork, chicken, beef…it’s all good!

Eat and enjoy every bite because you can!

This post contains links for you to easily purchase items listed on the page. In some cases, we have provided a special discount code for IBS Game Changers so be sure to use it when you purchase an item to get the discount that has been arranged just for you! As an Amazon Associate, I earn a commission from qualifying Amazon purchases. 

More Deliciously Low FODMAP™ sauce recipes

Best BBQ Sauce (low FODMAP)

5 Minutes prep • 2 Hours simmer • Low FODMAP • Gluten-free • Lactose-free • Makes 2 cups • Ok to make-ahead: Steps 1 - 3

I published this recipe over a year ago, but I’ve made a few tweaks and now it’s even better. So naturally I had to share this new version with you! This is a low FODMAP BBQ sauce you can enjoy without consequences. But watch out, it’s so good, you’re going to want to put it on everything. It’s a great substitute for ketchup and it’s simple to make and keeps in the refrigerator for up to two weeks. Make some today!

Ingredients

28 oz Pomi tomato sauce

4 oz tomato paste

1/2 cup red wine vinegar

1/2 - 3/4 cup white sugar (depending on taste)

2 Tbsp garlic-infused olive oil

2 Tbsp gluten-free Worcestershire sauce

OR 1/2 teaspoon (or more to your taste) liquid smoke in place of the Worcestershire sauce for a vegan version

2 tsp Paprika or smoked Paprika

1/2 tsp Smoke N Sanity Essence of Garlic salt

1/2 tsp Smoke N Sanity Essence of Onion salt

1/2 tsp ancho chili powder (or any other chili powder you have)

1/8 tsp cayenne pepper

Directions

(1) Mix it up: Combine all ingredients in a saucepan. Taste and adjust salt or sugar to your liking.

(2) Cook: Bring just to a low boil over medium heat stirring frequently and being careful not to burn. Reduce to a simmer and cook for 1-2 hours.

(3) Finish: Remove from heat and use immediately or keep in an airtight container in the refrigerator for up to two weeks.

Eat and enjoy every bite because you can!

This post contains links for you to easily purchase items listed on the page. In some cases, we have provided a special discount code for IBS Game Changers so be sure to use it when you purchase an item to get the discount that has been arranged just for you! As an Amazon Associate, I earn a commission from qualifying Amazon purchases. 

More Deliciously Low FODMAP™ sauce recipes

Simply Divine Cheese Sauce (low FODMAP)

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

Thanks to the magic of sodium citrate, you can use any cheese, or combination of cheeses, you like to make the MOST amazing cheese sauce. I used extra sharp cheddar (one of my favorite low-lactose cheeses) and the flavor was intense and delicious. When you create something with so few ingredients, the flavors really pop so be sure to use quality cheese and don’t be afraid to be creative with combinations of different kinds of cheeses. To ensure the ingredients come together properly, the dry ingredients need to be measured quite precisely. The amount of water can be more flexible according to your preference. And, if you want to make a larger volume, you can double or triple this recipe.

This is an exclusive recipe just for recipe club members.

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.

More Deliciously Low FODMAP™ sauce recipes

Really Good Ranch Dressing (low FODMAP)

10 Minutes prep • Low FODMAP • Gluten-free • Lactose-free • Vegetarian • Makes 1 1/2 cups • Ok to make-ahead: Steps 1 - 3

I used to think I “didn’t like” Ranch dressing because it always upset my stomach. That’s before I created this recipe for Really Good Ranch Dressing! It’s thick, flavorful, and low FODMAP. Perfect for salads, it’s also a wonderful dip for your favorite low FODMAP vegetables, french fries, potato wedges, or chicken wings. The combination of fresh herbs and dry spices delivers excellent flavor without the traditional tummy twisters present in Ranch dressing!

This is an exclusive recipe just for recipe club members.

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.

Korean Gochujang Chili Paste (low FODMAP)

5 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-Free • Dairy-free • Makes 1/2 cup • Ok to make-ahead: Steps 1 - 2

This simple sauce is truly delicious and worth the effort to make. It’s the ingredient you need to make my Korean Gochujang Meatballs and may be difficult to find pre-made without FODMAP ingredients. Whether you use it as a sauce for rice, tofu, fish, sauteed vegetables, or meat, you’ll love the complex flavor.

Ingredients

1/3 cup water

2 tablespoons maple syrup

3 tablespoons red miso paste

1 teaspoon red pepper flakes (or less if you don’t like a lot of spice)

1/2 teaspoon rice vinegar

Directions

(1) Prepare the sauce base: Combine the water, maple syrup, red miso paste, and red pepper flakes in a small saucepan over medium heat. Cook until it starts to bubble then remove from heat and let cool for about 15 minutes.

(2) Add the vinegar: Add the vinegar, stir, and let cool to room temperature.

Make-ahead note: At this point, you may put this sauce in the refrigerator in an airtight container and use it for two to four weeks.

*This post may contain links for you to easily purchase items listed on the page. In some cases, we have provided a special discount code for IBS Game Changers so be sure to use it when you purchase an item to get the discount that has been arranged just for you! As an Amazon Associate, I earn a commission from qualifying Amazon purchases. 

More Deliciously Low FODMAP™ sauce recipes you might enjoy

30-Minute Pasta Sauce (low FODMAP)

10 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Serves 4 • Ok to make-ahead: Steps 1 - 5

When the pantry has gotten down to dry pasta and canned tomatoes, having a quick low FODMAP marinara sauce recipe is the difference between having “nothing to eat” and “something delicious to eat!” You can add all kinds of things to your marinara (chopped vegetables, cooked meat, grated carrots, fresh herbs) but the foundation is the most important part to ensure fantastic flavor. This recipe is quick to make and stores well in the refrigerator or freezer so you can have delicious marinara sauce whenever you need it.

Ingredients

1 tablespoon garlic-infused olive oil*

2 teaspoons Italian seasoning* (or equal parts basil, oregano, thyme, and marjoram)

1 bunch green onions (green part only), chopped

1/2 teaspoon red pepper flakes*

14 ounces chopped tomatoes*

2 bay leaves*

1 teaspoon Smoke N Sanity Essence of Garlic Salt* (use code IBSGC10 for 10% discount)

1/2 teaspoon black pepper*

Optional extras:

I like to add grated carrot, diced summer squash and/or zucchini, chopped broccolini stalks, and/or corn kernels cut off the cob

Ground chicken or turkey that has been cooked with sausage seasoning (see seasoning mix below)

Directions

(1) Bloom the dry spices: In a medium-size saucepan, heat 1 tablespoon garlic-infused olive oil. When hot, add 2 teaspoons Italian seasoning into the hot oil and let cook in the oil for about a minute.

(2) Add the green onions: Add the green onions and red pepper flakes. Cook for another minute. Finally, add the chopped tomatoes, the bay leaves, and the essence of garlic salt and fresh ground black pepper.

(3) Optional: Add more vegetables (if you like): At this point, you may add other vegetables that require cooking if you want to. I like to add grated carrot, diced summer squash and/or zucchini, chopped broccolini stalks, and/or corn kernels cut off the cob.

(4) Simmer to build flavor: Let simmer for 15 - 30 minutes (you may cook longer for even better flavor but you may need to add a bit of hot water to keep it from getting too thick). When done simmering, remove the bay leaves and set the sauce aside.

(5) Optional: Add cooked meat: If you want to add meat to your sauce, you can cook it and stir it in at this point. I like to add ground chicken or turkey that has been cooked with sausage seasoning (see seasoning mix below). You may also add cooked ground beef or bison or even chopped cooked meat you have leftover from something else.

Make-ahead note: At this point, you may let the sauce cool, put it in an airtight container (or two), and refrigerate or freeze until you’re ready to use it.

(6) Plate and serve: Put a bed of pasta, Zoodles, or spaghetti squash on the plate. Spoon the sauce over the top and sprinkle with parmesan and chopped fresh basil (if desired).

Spice mix for low FODMAP Italian Sausage Seasoning:

1 tablespoon fennel seed

1 tablespoon dry thyme

1 tablespoon dry basil

1 tablespoon dry oregano

1/2 - 1 teaspoon cayenne pepper

2 teaspoons paprika

1 teaspoon smoked paprika

2 teaspoons Smoke n Sanity Essence of Garlic Salt (use code IBSGC10 for 10% discount)

OR 2 teaspoons Gourmend Garlic Scape Powder (use code IBSGC15 for 15% discount

Eat and enjoy every bite because you can!

*This post may contain links for you to easily purchase items listed on the page. In some cases, we have provided a special discount code for IBS Game Changers so be sure to use it when you purchase an item to get the discount that has been arranged just for you! As an Amazon Associate, I earn a commission from qualifying Amazon purchases. 

Great Gravy (low FODMAP)

5 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Makes 2 Cups • Ok to make-ahead: Steps 1 - 3

With a few fresh herbs and some drippings from your roasting pan, it’s not hard to make low FODMAP gravy that is truly delicious. Making your own gravy ensures you can enjoy it without consequences, and it will complement your turkey perfectly. The make-ahead steps will help you finish it in a snap on the big day. Serve with our Mushroom Sourdough Stuffing and Herb Roasted Turkey Breast.

Ingredients

6 tablespoons salted butter

2 bunches green onions (green part only), chopped

2 tablespoons fresh sage, chopped

1/3 cup gluten-free all-purpose flour (I used King Arthur Measure for Measure*)

3 cups Gourmend low-sodium chicken broth* (use code IBSGC15 for a 15% discount)

Kosher salt* and black pepper*

Pan drippings from roasted turkey

1 cup dry white wine, such as Sauvignon Blanc or Pinot Grigio (you may use chicken broth instead if you prefer)

Directions

(1) Prepare the drippings: If you are making this gravy ahead of time, you can roast a turkey breast or a couple of turkey legs to get the drippings that will add such excellent flavor to your gravy. If you’re making this after you’ve roasted a whole turkey, you will have plenty of pan drippings to work with!

(2) Prepare the herbs: Chop the green onions and the sage.

(3) Make the gravy base: Melt the butter in a medium skillet over medium heat. Add the green onions and cook 1 - 2 minutes, stirring frequently, until softened and fragrant. Add the sage and continue cooking for another minute. Sprinkle the flour over the green onions and sage, stirring for 1-2 minutes to cook the flour a bit. Add the broth slowly and bring to a boil, then boil gently for 2 - 3 minutes, or until thickened. Remove from the heat. Taste and lightly season with salt and pepper if needed.

Make-ahead note: At this point, you can allow the gravy base to cool, then store it in the fridge for up to 3 days.

(4) Prepare the pan drippings: To finish the gravy. Once your turkey has finished roasting, remove the turkey from the roasting pan and pour the liquid from the roasting pan into a glass measuring cup.

(5) Cook the gravy: Place the roasting pan over two burners. Add the wine and bring to a boil, scraping up the browned bits on the bottom of the pan. Simmer for 3-4 minutes or until the wine has reduced slightly. Reduce the heat to low and slowly stir in the gravy base until fully combined. Simmer until the gravy is smooth and thickened slightly about 5 minutes. If the gravy is too thick, thin the gravy with the reserved broth (not the fat) from the roasting pan.

(6) Finish: Taste and season with salt and pepper as needed. Serve warm.

Eat and enjoy every bite because you can!

*This post may contain links for you to easily purchase items listed on the page. In some cases, we have provided a special discount code for IBS Game Changers so be sure to use it when you purchase an item to get the discount that has been arranged just for you! As an Amazon Associate, I earn a commission from qualifying Amazon purchases. 

More Deliciously Low FODMAP™ sauce recipes you might enjoy

Pumpkin Spice Butter (low FODMAP)

5 Minutes prep • 30 Minutes cook • Low FODMAP • Makes 2 cups • Ok to make-ahead: Steps 1 - 4

Pumpkin spice butter is the low FODMAP answer to apple butter — only better! This wonderful spread can be used as a delicious flavoring for other things (overnight oats for example), as a spread on toasted sourdough, mixed into vanilla ice cream, or incorporated into a cocktail. It’s oh so simple to make and it keeps nicely so you can have it on hand.

Ingredients

1 (15 ounce) can of pumpkin (I like Libby’s canned pumpkin)

2 1/2 tablespoons white wine (sauvignon blanc is a good choice)

1/4 cup real maple syrup

1/4 cup light brown sugar

1 1/2 teaspoons vanilla extract

3 teaspoons pumpkin pie spice

1/2 teaspoon cinnamon

1/4 teaspoon Kosher salt

Directions

(1) Mix: In a medium saucepan, combine the pumpkin, wine, maple syrup, vanilla, pumpkin pie spice, cinnamon, and salt.

(2) Cook: Bring to a gentle boil over medium heat. Cook, stirring often until the pumpkin thickens slightly, but is spreadable for about 20-30 minutes.

(3) Finish: Taste, adding more maple syrup if needed to sweeten or salt if needed to make the flavors pop a bit more.

(4) Serve: Remove from the heat and let cool (the pumpkin butter will thicken more as it cools). Use this pumpkin spice butter as a spread on toasted sourdough, as a key component of our pumpkin schmear, and as a foundation for our Great Pumpkin cocktail.

To store, transfer to glass jars and keep stored in the fridge for up to 1 month or in freezer-safe containers for up to 3 months.

Eat and enjoy every bite because you can!

This post may contain affiliate links so you can easily purchase items listed on the page. In some cases, we have provided a special discount code for IBS Game Changers so be sure to use it when you purchase an item to get the discount that has been arranged just for you! 

More Deliciously Low FODMAP™ breakfast recipes you might enjoy

IBS friendly salad pantry

If you’re anything like I am, you’ll want to be ready to whip up a fabulous salad at the drop of a hat. Our IBS-friendly salad pantry includes the latest roundup of IBS Game Changer Deliciously Low FODMAP™ salad dressing recipes plus, the list of things to keep in your pantry so can make them all!

You can make these dressings (and more) with the pantry ingredients listed below.

Basic Balsamic - This is my go-to dressing that everyone loves every time.

Lemon Dijon - This tart yet smooth dressing is wonderful on arugula, Niçoise, or butter lettuce salads.

Balsamic Basil - The perfect combination of fresh and rich, this dressing is wonderful on spinach salad with gorgonzola crumbles and walnuts as well as on a traditional Caprese salad.

Red Wine Vinaigrette - Red wine vinegar gives this dressing a tart profile with a rich taste. This dressing is wonderful on a hearty chef’s salad but is also delicious on a delicate butter lettuce salad as well.

Gorgonzola or blue cheese cream dressing - An ideal cream dressing for your favorite slaw or our Better Than Waldorf salad.

Fresh ginger dressing - perfect for all of us ginger lovers! Try it. You’ll love it!

SALAD PANTRY DRY INGREDIENTS:

• Extra virgin olive oil

• Lactose-free sour cream

• Garlic-infused olive oil

• Balsamic vinegar

• Red wine vinegar

• Dijon mustard

• Salt and fresh ground pepper

• Coleman’s dry mustard

• Pepitas (roasted) - 2 tablespoons serving

• Hazelnuts (split and roasted) -max 10 per serving

• Walnuts - max 10 halves per serving

• Olives without FODMAP ingredients (1/2 cup per serving)

SALAD PANTRY FRESH INGREDIENTS:

• Lettuce, arugula, spinach (washed, dried, and stored with a paper towel in an airtight plastic bag with air removed)

• Cherry tomatoes

• Heirloom, tomatoes on the vine, or Roma tomatoes

• Cucumbers (Persian or English preferred)

• Bell peppers (all colors)

• Jicama

• Carrots (whole organic with tops to ensure freshness and flavor - Nantes preferred)

• Radishes

• Basil

• Chives

• Scallions

• Parsley

• Cilantro

• Lemons (Meyer preferred)

• Limes

• Fresh ginger

• Sweet potatoes (cooked and cooled)

• Hard-boiled eggs (cooked and cooled)

• Cold cooked turkey, chicken, steak, tuna, salmon, etc. (without FODMAP ingredients)

• Parmesan (ready to grate fresh)

• Salt

• Freshly-ground black pepper

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More Deliciously Low FODMAP™ salads you might enjoy

Lemon basil pesto (low FODMAP)

10 minutes • Gluten-free • Low FODMAP • Makes about 1/2 cup • If you’ve never made pesto before, it’s easy and worth the extra few minutes it takes to gather and blend the ingredients so you can have the perfect FODMAP-free pesto. Use this in our roasted tomato soup, on our amazing pizza, in our pasta and green salad, or wherever basil pesto is called for. The flavor is spot on and we’re sure you’re going to love it. I use this pesto whenever I make a recipe the calls for pesto. It’s always perfect.

Ingredients: Pesto

2 cups fresh basil leaves - chopped

1/2 cup fresh dill - chopped

1/4 cup garlic-infused olive oil

1-2 tablespoon fresh-squeezed lemon juice

1 jalapeño pepper, seeded and chopped (optional)

1/4 - 1/2 cup fresh-grated parmesan cheese

Salt and pepper to taste

Directions: Pesto

(1) Prepare the ingredients: Wash and chop the basil and dill. Seed and chop the jalapeño (if using). Squeeze the lemon juice. Grate the parmesan.

(2) Blend the ingredients: Blend all ingredients except salt and pepper in either a blender or food processor until smooth.

(3) Finish: Taste and add salt and pepper to your liking.

(4) Serve: Serve on soup, pizza, as a dip for bread, or in any recipe that calls for basil pesto.

Eat and enjoy every bite because you can!

This post may contain affiliate links so you can easily purchase items listed on the page. In some cases we have provided a special discount code for IBS Game Changers so be sure to use it! 

More Deliciously Low FODMAP™ sauces you might enjoy

Sweet and smoky BBQ sauce (low FODMAP)

20 Minutes • Gluten-free • Lactose-free • Low FODMAP • Makes about 1 1/2 cups • This low FODMAP BBQ sauce has just the right amount of sweet and spice and we think you’ll love it! Use it with our BBQ chicken kabobs, or on our Perfect Low FODMAP burger, or on our Chimichurri flank steak (in place of the Chimichurri), or wherever a little BBQ sauce might liven things up a bit.

"As a Texan who loves good BBQ, I have to say this amazing BBQ sauce is right up there with Rudy's and the Salt Lick. And the best part? The whole family loves it AND it's low FODMAP so I can enjoy it without consequences! Thank you, Katherine, for making delicious food accessible again." Amy, Austin, Texas

Ingredients

1/2 cup of gluten-free beer (my favorite is: Stone Brewing Company “Delicious” IPA)

8 ounces low FODMAP tomato sauce (such as Del Monte canned tomato sauce)

1/2 cup maple syrup

2 teaspoons dijon mustard

2 teaspoons gluten-free Worcestershire sauce

2 teaspoons chili powder

1 teaspoon smoked paprika

1 teaspoon Smoke N Sanity Essence of Garlic salt (use code IBSGC10 for 10% discount)

OR 1/2 teaspoon Gourmend Garlic Scape powder and 1 teaspoon salt

Directions

In a small saucepan, combine all ingredients and bring the sauce to a boil over medium-high heat.

Reduce the heat to low and simmer for 15 minutes until thickened.

Use immediately or let cool and put in a mason jar and store in the refrigerator for up to one week.

Enjoy this BBQ sauce because you can!

This post may contain affiliate links so you can easily purchase items listed on the page. In some cases we have provided a special discount code for IBS Game Changers so be sure to use it! 

More Deliciously Low FODMAP™ sauces you might enjoy

White wine cream sauce with fresh herbs (low FODMAP)

15 minutes • Gluten-free • Low FODMAP • Makes about 1 cup

This white wine cream sauce is quick to make and tastes wonderful with meat, fish, potatoes, and more. You can make it ahead and store it in the fridge to save time. It’s worth the extra effort to have a delicious low FODMAP cream sauce with your meat.

Ingredients

1 tablespoon butter

1 tablespoon each minced chives, and fresh thyme or rosemary

1/2 cup white wine (such as sauvignon blanc or pinot grigio)

1 cup heavy cream (or lactose-free half and half for a lighter sauce)

1/2 cup freshly grated parmesan cheese

1/4 teaspoon salt plus additional salt and pepper to taste

Directions

(1) Prepare cream sauce: Melt butter in a medium-size skillet over medium-high heat. Add chives or green onions, and saute for about 1 minute. Add white wine and cook for about 30 seconds, then add the cream or half and half.

(2) Cook cream sauce: Cook for about 10 - 12 minutes over medium heat stirring frequently.

(3) Finish: Add salt and chopped thyme or rosemary and the grated parmesan cheese. Stir until the cheese is incorporated (about a minute). Season with more salt and pepper if needed.

Make-ahead note: At this point, you may set the sauce aside and then reheat it when you are ready to serve.

(4) Serve: Transfer to serving pitcher and serve with your favorite meat such as our roasted pork tenderloin.

Eat and enjoy every bit because you can!

Roasted tomatillo and pineapple salsa verde (low FODMAP)

10 minutes prep • 10 minutes cook • Gluten-free • Vegetarian • Low FODMAP • Makes about 2 cups • This delicious salsa is perfect with low FODMAP tortilla chips or serve it with our garlic lemon chicken and root vegetables.

INGREDIENTS:

1 1/2 pounds tomatillos

1-2 jalapeno peppers, seeded and chopped

4 green onions (green part only), chopped

1/2 cup fresh cilantro, chopped

1/4 cup garlic-infused olive oil

1-2 teaspoons salt (to taste)

1 cup fresh pineapple, chopped

DIRECTIONS:

Preheat broiler.

Remove the husks from the tomatillos and rinse them under warm water to remove stickiness.

Cut tomatillos in half and place, skin side up, on a rimmed baking sheet with the chopped jalapeno and green onions.

Put the pan on the highest oven shelf closest to the broiler, and cook until tomatillos are softened and slightly charred, about 5 minutes.

Put the roasted ingredients together with the cilantro, salt, and garlic-infused olive oil, in a food processor or blender, and pulse until well combined. Pour into a serving bowl, stir in the pineapple and serve.

Pro Tip: Salsa can be made 1 day ahead and kept covered in the refrigerator until ready to use.

This salsa is delicious with low FODMAP tortilla chips or serve it with our garlic lemon chicken and root vegetables.

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Low FODMAP chimichurri sauce

10 Minutes • Gluten-free • Low FODMAP • Makes 1 cup • Delicious, tangy, smooth chimichurri goes perfectly with grilled meat or vegetables.

INGREDIENTS:

3/4 bunch cilantro, finely chopped

1/2 cup garlic-infused olive oil

1/4 cup red wine vinegar

Juice of 1 lime

1 Tablespoon chopped green onion (green part only)

3/4 teaspoon black pepper

3/4 teaspoon kosher salt

DIRECTIONS:

Combine all ingredients in a food processor and pulse until combined. Serve with your favorite grilled meat or veggies.

This post contains affiliate links so you can easily purchase items listed on the page. This is for your information and convenience. If you purchase through this link, I may earn a commission but there is no additional cost to you. Please read my disclosure for more information.

Red Enchilada Sauce (low FODMAP)

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

Love enchiladas and other delicious things with enchilada sauce? This low FODMAP enchilada sauce is quick to make and it will be the perfect low FODMAP staple for all your Tex-Mex dishes.

Ingredients

1/4 cup garlic-infused olive oil

1/4 cup gluten-free all-purpose flour

1 to 2 teaspoons chili powder, such as ground ancho chili powder

2 cups low FODMAP chicken broth (Use code IBSGC15 for a 15% discount)

One 14.5-ounce box of Pomi strained tomatoes or 15-ounce can of this Del Monte tomato sauce (with no FODMAPs)

1/2 teaspoon cumin

1/2 teaspoon oregano

1 teaspoon Smoke N Sanity Essence of Garlic Salt (use code IBSGC10 for 10% discount)

1 teaspoon Smoke N Sanity Essence of Onion Salt (use code IBSGC10 for 10% discount)

Additional Kosher salt to taste (especially if you used low sodium chicken broth)

Directions

(1) Prepare the sauce: Heat the oil in a medium-sized saucepan over medium heat until hot, then whisk in the flour and cook, continuing to whisk often, for about a minute to lightly cook the flour, which will serve to thicken the sauce. Whisk in the chili powder and cook for 15 to 30 seconds then slowly whisk in chicken broth, strained tomatoes or tomato sauce, cumin, oregano, and Smoke N Sanity garlic and onion salts until combined.

(2) Cook the sauce: Bring to a simmer over medium heat, then turn down the heat and simmer, stirring often, for about 10 minutes. Taste and adjust salt if needed.

(3) Serve: Use immediately or set aside. You may not use all of it at once but it will keep, refrigerated, in an air-tight container for up to a week.

Eat and enjoy every bite because you can!

*This post may contain links for you to easily purchase items listed on the page. In some cases, we have provided a special discount code for IBS Game Changers so be sure to use it when you purchase an item to get the discount that has been arranged just for you! As an Amazon Associate, I earn a commission from qualifying Amazon purchases. 

Low FODMAP avocado lime cream

10 Minutes • Gluten-free • Low FODMAP • Makes about 2 cups • This Avocado lime cream is delicious and can be used as a dip with your favorite raw veggies or an amazing sauce for grilled meat or grilled veggies. Yes, you CAN eat avocados when you are eating low FODMAP! You just have to mind your serving size. That’s why we use some lactose-free sour cream in tandem with the avocado to increase the low FODMAP serving size for this amazing sauce.

INGREDIENTS:

2 avocados, halved

½ cup lactose-free sour cream

½ cup fresh cilantro

½ teaspoon Smoke n Sanity Essence of garlic salt (or use ½ teaspoon salt and ½ teaspoon garlic scape powder)

Juice from 2 limes

Pinch cayenne pepper (optional)

DIRECTIONS:

Combine all ingredients in a blender and blend until smooth and creamy. Adjust seasoning with salt.

A note on serving size: Avocados are high in the FODMAP sorbitol. We have included the sour cream in this recipe to increase the serving size for a low FODMAP diet. A low FODMAP serving of this avocado lime cream is ¼ of the total amount so you keep your avocado serving to 1/8 of an avocado (about ¼ cup if the recipe makes 2 cups—which depends on the size of your avocados).

This post contains affiliate links so you can easily purchase items listed on the page. This is for your information and convenience. If you purchase through this link, I may earn a commission but there is no additional cost to you. Please read my disclosure for more information.

Whipped coconut cream

10 Minutes • Gluten-free • Dairy-free • Low FODMAP • Makes about 1 ½ cups • This creamy whipped coconut cream can be used in place of dairy-based whipped cream in your favorite recipes. You might just find you like it even better! 

INGREDIENTS:

1 can chilled coconut cream (refrigerated at least overnight)

6 tablespoons arrowroot powder

1 - 2 tablespoons powdered sugar (or to your taste)

2 teaspoons vanilla extract or vanilla bean paste 

DIRECTIONS:

Carefully open the can of refrigerated coconut cream, being careful to keep it level. The coconut cream will be firm, waxy, and thick.

Scoop out the coconut cream into a large bowl or the bowl of a stand mixer. (If it is hot in your kitchen, place your mixing bowl in the freezer for 5 minutes before mixing.)  Stop scooping when you reach the water in the bottom of the can. Don't add the water into the solid cream for whipping.

Using a stand mixer or hand-held mixer on high speed - whip the coconut cream for 3 to 5 minutes until it becomes fluffy and light, with soft peaks. Mix in the powdered sugar and vanilla, if using.

Whipped coconut cream is best served immediately but can be stored in an airtight container for up to a week. It will harden in the fridge, the longer it stays chilled, simply mix until creamy again, when ready to serve.

Thai Kitchen coconut cream is recommended. Other brands may work but this brand seems to yield the best results.

Original recipe inspired by Allison Lubert of Sweet Freedom Bakery

60 minutes (mostly cooking time) • Gluten-free • Dairy-free • Very low sugar • Makes 4 servings • This crumble matches the sweet tang of blueberries with the hearty nuttiness of oatmeal, pumpkin seeds, and sunflower seeds to make it not only a perfect breakfast but also delicious with a scoop of lactose-free ice cream or whipped coconut cream for dessert! Make them ahead and pop them in the microwave when you’re ready to enjoy them.