Umami Nut and Seed Crackers (Low FODMAP)

10 Minutes Prep • 50 Minutes Cook • Low FODMAP • Gluten-free • Dairy Free • Vegan • Serving size 3 - 4 crackers • Ok to make ahead: Steps 1-4

If you know me, you know I always have seed crackers on hand. And if I’m running low, you’ll find me in the kitchen whipping up another batch! They are the perfect substitute for flour-based crackers and they add a ton of healthy ingredients and plants to your diet. In fact, this recipe includes 15 different plant-based ingredients! I have published a couple of versions of this recipe before, but because I make them so often, the recipe evolves and improves each time. So, I have to share this latest version with you!

Ingredients

3/4 cup raw sunflower seeds

3/4 cup raw pumpkin seeds

1 cup ground macadamia nuts

1/4 cup chia seeds (I use white but you can use any color. These are important - they hold everything together.)

1/2 cup whole flax seeds (any color is fine)

1 cup sliced almonds (or finely chopped)

1/4 cup flax seed meal

1/4 cup hulled hemp seeds (also called hemp hearts)

1/4 cup sesame seeds

1/4 cup psyllium husk powder (adds fiber and helps the crackers hold together better)

1/3 cup nutritional yeast (adds protein, fiber, B vitamins, and that good umami flavor)

1 1/2 cups hot water

2 tablespoons olive oil (I use Tuscan Herb olive oil for even more flavor)

1 heaping tablespoon dried thyme

1 heaping tablespoon dried rosemary

1 heaping teaspoon cumin powder

1/8 - 1/4 teaspoon cayenne pepper

2 teaspoons Kosher salt

Directions

(1) Prepare: Preheat oven to 325 degrees F. Lay parchment on two large, rimmed baking sheets. Grind the macadamia nuts in your food processor until they are a fine meal, but not quite turning to nut butter. Chop the almonds if you aren’t using pre-sliced almonds.

(2) Mix ingredients: Combine all dry ingredients (including ground macadamia nuts) in a mixing bowl and stir well. Add the water and the olive oil and stir again. Let sit (and stir a couple of times) for a minute or two until most of the liquid is absorbed.

(3) Prepare to bake: Lay a sheet of parchment paper out on a cutting board. Put half the mixture on the parchment sheet then lay another sheet of parchment on top of the mixture. Use your hands to smooth it out as EVENLY and thinly as you can. You want the entire amount to be as close to the same thickness as possible so you don’t overcook/undercook parts of your tray. Transfer the whole thing to your baking sheet and remove the top sheet of parchment.

(4) Score the crackers: Before baking, use a dull knife to score the entire sheet into a grid of about 3-inch square pieces by cutting 3 lines down the length of the pan and 4 or 5 lines across the narrow part of the pan. This helps the crackers cook more evenly and makes it easier to break them into pieces once cooked and cooled.

(5) Bake: Bake for 35 – 50 minutes (depending on how thick they are) until crispy but not burned. Swap your pans from top to bottom in your oven halfway through baking. To check for doneness, lift the parchment up and see if the cracker cracks or bends. If it bends instead of cracking, then cook it a few minutes longer. When done, remove from the oven and let cool. When cool, break into crackers.

(6) Troubleshooting: If your crackers are not all the same thickness some sections may be a bit chewy while others are crisp. Remove from the oven, let cool, and break all the crisp parts off leaving the thicker parts on the pan. Then, simply put them back in the oven and cook for another 5 minutes or so.

(7) Plate and serve: Eat your seed crackers plain as a crisp and flavorful snack or serve them with your favorite cheese, hummus, tapenade, nut butter, or whatever you like.

(8) Storage: Crackers will stay crisp and fresh if stored in an airtight container for up to two weeks (but they are unlikely to last that long because they’re so good!)

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

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

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ appetizer recipes

Vegan Miso Veggie Bowl (Low FODMAP)

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

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

Ingredients: Veggie Bowl

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

1 cup edamame, cooked per package instructions

1 tablespoon toasted sesame oil

1 tablespoon extra-virgin olive oil

1 pound oyster mushrooms, chopped

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

1 tablespoon butter (leave out for vegan version)

1 cup red cabbage, sliced thinly

1/2 cup carrots, cut into matchsticks or shredded

1 cup shredded daikon, cucumber, or jicama

1 avocado, cubed

2 cups baby spinach, long stems removed and roughly chopped

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

Ingredients: Dressing

1/4 cup garlic-infused olive oil

3 tablespoons toasted sesame oil

3 tablespoons rice vinegar

2 tablespoons gluten-free low-sodium soy sauce

1-2 tablespoons maple syrup (to your taste)

2 tablespoons white miso

2 tablespoons water

2 teaspoons fresh ginger, grated

Directions

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

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

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

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

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

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

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ vegan recipes

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

Sauteed Red Chard and Pomegranate Salad (Low FODMAP)

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

When mother nature makes something so beautiful, you just have to find a way to experience it! This delicious dish combines the earthy richness of sautéed red chard with a burst of sweet pomegranate seeds delivering a full array of colors, textures, and flavors. And, while you can eat it warm right out of the pan, it will be at its most delicious once cooled. That means it’s a great make-ahead or bring-along dish. So, whether you're looking for a beautiful and hearty side dish or a nutritious vegetarian main, this salad is sure to please.

Ingredients

1 bunch Red Swiss chard (about 6 leaves)

2 tablespoons garlic-infused olive oil

1/4 teaspoon Kosher salt, more to taste

2 - 3 teaspoons lemon juice (about 1/2 lemon)

1/2 teaspoon black pepper

1/4 - 1/2 cup pomegranate arils (seeds)

Directions

(1) Prepare: Wash the chard and spin or pat it dry. Cut the stems apart from the chard leaves and chop the stems into 1/2-inch slices. Coarsely chop the leaves.

(2) Cook the chard: In a large skillet over medium heat, add the garlic-infused olive oil and heat until the oil is hot and shimmers. Add the chard stems and cook for 2 - 3 minutes, or until they begin to soften. Add the chard leaves and cook another 2 - 3 minutes until the leaves have softened. Add the salt, and several grinds of pepper, and sauté for 1 to 2 minutes, or until the leaves are wilted.

(3) Finish: Turn off the heat, squeeze the lemon juice over the chard, and toss. Sprinkle with pomegranate seeds. Let cool to room temperature or refrigerate until ready to serve.

(4) Plate and serve: I like this dish best the next day — after it has chilled and mellowed. But you may serve it warm right out of the pan if you prefer.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

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

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ vegetarian recipes

Oven-Roasted Winter Vegetables (Low FODMAP)

10 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-free • Vegetarian • Plant Forward • Serves 4 • Ok to make ahead: Steps 1 - 2

Roasting vegetables elevates their flavor and texture to new heights, requiring minimal seasoning to create a wonderfully delicious dish. In this recipe, I've incorporated nutritional yeast for added protein and a delightful cheesy undertone. Not only do roasted vegetables offer a diverse array of plant-based goodness, but they also seamlessly complement any meal. Plus, the convenience of cooking everything in one pan makes cleanup a breeze. Get ready to savor a dish that's not only delicious but also a breeze to prepare!

Ingredients

1/2 cup leek greens, chopped

2 cups broccoli florets, chopped

1 cup butternut squash, peeled, seeded and chopped

2 - 3 small golden beets, chopped

1 - 2 carrots, chopped

1 - 2 jalapeno peppers, seeds removed and chopped

1 small eggplant, chopped

3 tablespoons extra-virgin olive oil

1/2 teaspoon Kosher salt

1/ 2 teaspoon black pepper

3 tablespoons nutritional yeast

Directions

(1) Prepare: Preheat oven to 400 degrees F. Wash, peel, seed, and chop all the vegetables and put them in a roasting pan.

(2) Season: Drizzle with olive oil and toss well to combine. Add salt, pepper, and nutritional yeast and toss again to evenly coat the vegetables with the oil and seasonings.

(3) Cook: Put the pan in the oven and cook for 20 minutes. Stir/toss the vegetables and return to the oven for another 5 minutes or until all veggies are tender to your liking.

(4) Plate and serve: Serve warm a few extra grinds of pepper

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

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

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ vegetarian recipes

Russian Potato Vegetable Soup (Low FODMAP)

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

It turns out by incorporating potatoes and dill as key flavor components, you'll experience a taste that's distinctly Russian. Departing from traditional seasonings, this soup offers a delightful twist. With its creamy texture and rich buttery notes, it's a hearty dish packed with wholesome winter vegetables. Whether you opt for vegetable broth for a fully vegetarian version or chicken broth for added depth, this soup promises deliciousness and satisfaction. Not only is it easy to prepare, but it's also healthy and low FODMAP, making it a perfect choice for any occasion.

Ingredients

3 tablespoons butter

1 cup leek greens, chopped

1 pound fresh oyster mushrooms, chopped

2 large carrots, chopped

6 cups low FODMAP Vegetable or chicken broth (I use Gourmend Organic Vegetable Broth or Gourmend low FODMAP Organic Chicken Broth - use code IBSGC15 for 15% discount)

2 teaspoons dried dill weed

1 teaspoon Kosher salt

1/2 teaspoon black pepper

1 bay leaf

1 pound small new potatoes, quartered (yellow or red or a combo)

1 pound broccoli florets, cut into bite-size pieces

1 cup lactose-free half-and-half or 1/2 cup Lactose-free whole milk and 1/2 cup heavy cream

Directions

(1) Cook the vegetables: Melt 3 tablespoons butter in a Dutch Oven or large soup pot over medium heat. Mix in leek greens, mushrooms, and carrots, and cook 5 minutes.

(2) Add the broth: Pour in the vegetable or chicken broth. Season with dill, salt, pepper, and bay leaf. Mix in potatoes, cover, and cook 10 minutes, then add the broccoli florets and continue cooking another 10 minutes or until potatoes are tender but firm. Remove and discard the bay leaf.

(3) Finish: Stir the half and half (or milk and cream) into the soup. Taste and add more salt or pepper if needed.

(4) Plate and serve: Serve in bowls with a grating of Parmesan cheese if you like. This soup has it all so no need to add anything on the side.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

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

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ soup recipes

Creamy Broccoli and White Cheddar Soup (Low FODMAP)

10 Minutes prep • 30 Minutes cook • Low FODMAP • Vegetarian • Keto-friendly • Serves 4 • Ok to make ahead: Steps 1-4

Dive into a bowlful of comfort with my Creamy Broccoli and White Cheddar Soup—a delicious combination of the wholesome goodness of broccoli and the velvety richness of white cheddar. Whether you're a fan of classic comfort food or simply seeking a cozy bowl to curl up with, my Creamy Broccoli and White Cheddar Soup is a go-to recipe. Join me in the kitchen to transform simple ingredients into creamy decadence.

Ingredients

3 tablespoons salted butter

1 cup of chopped leek greens (about 1 large leek)

2 tablespoons all-purpose gluten-free flour (or substitute 1/2 - 1 teaspoon Xantham Gum for low carb version)

3/4 cup Lactose-free whole milk

1/4 cup heavy cream

2 cups Low FODMAP vegetable broth (use code IBSGC15 for 15% discount)

1/2 teaspoon Kosher salt

1/4 teaspoon black pepper

2 cups broccoli florets, chopped

1 carrot, chopped

1 celery stalk, chopped

1 cup extra sharp white cheddar cheese, grated

1/2 cup gruyere cheese, grated (or use all cheddar)

Red Pepper flakes for serving (optional) and here’s a nifty Red Pepper Flake Grinder too

Directions

(1) Prepare: Chop the leek greens, broccoli, carrot, and celery. Grate the cheeses.

(2) Make the soup: In a Dutch Oven or large soup pot set over medium-high heat, melt the butter. Once melted, add the leek greens and saute until tender, 2 to 3 minutes. Whisk in the flour and continue to stir until the mixture turns golden brown, about 3 minutes. Slowly add the milk/cream mixture to the leek mixture, stirring until smooth. Add vegetable (or chicken) broth; season with salt and fresh ground black pepper.

(3) Add vegetables: Reduce heat to medium-low and simmer for about 10 minutes until thickened. Add broccoli, carrot, and celery. Simmer until vegetables are tender but not mushy, about 20 minutes.

(4) Finish: Reduce the heat to low. Add the grated cheese and cook, stirring, until cheese melts, about 1 - 2 minutes.

(5) Plate and serve: Serve with a few grinds of red pepper flakes and some crusty sourdough bread or buttered sourdough toast on the side.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

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

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ soup recipes

Mushroom Bourguignon with Smoky Sourdough Croutons (Low FODMAP)

20 Minutes prep • 40 Minutes cook • Low FODMAP • Gluten-free • Vegetarian • Serves 4 - 6 • Ok to make ahead: Steps 1-4

Step into a world of hearty indulgence with my Mushroom Bourguignon with Smoky Sourdough Croutons—an enticing vegetarian feast that will satisfy the heartiest of appetites. Imagine richness and flavor reminiscent of the best beef bourguignon you've tasted, but with a delightful twist—this time, it's entirely meat-free. I've combined Low FODMAP oyster mushrooms, with leek greens, aromatic herbs, and spices to create a dish that doesn't compromise on taste or satisfaction. Smoky sourdough croutons add the perfect finishing touch complementing the savory mushrooms and adding an element of crunchy texture to the dish. Whether you're a devoted vegetarian or simply looking to explore a soul-warming, meatless main course, this Mushroom Bourguignon will leave your taste buds craving more.

Ingredients: Mushroom Bourguignon

3 - 4 tablespoons butter

3 tablespoons garlic-infused extra-virgin olive oil, plus more as needed

2 pounds fresh oyster mushrooms, chopped or 4 ounces dried oyster mushrooms, reconstituted (see instructions here)

2 large leeks, green part only, chopped (about 2 cups chopped greens)

1 teaspoon Kosher salt

1/2 teaspoon black pepper

2 medium carrots, cut into matchsticks

1 tablespoon tomato paste

2 1/2 tablespoons gluten-free all-purpose flour

1 1/2 cups dry red wine

1 1/2 cups low-FODMAP mushroom broth or low-FODMAP vegetable or beef broth

1 tablespoon gluten-free soy sauce, plus more to taste

3 large stalks of fresh thyme or 1 teaspoon dried thyme

1 bay leaf

1 - 2 Parmesan rinds (optional to add extra flavor)

Ingredients: Smoky Sourdough Croutons

6 slices real sourdough bread, cubed

2 tablespoons garlic-infused extra-virgin olive oil

2 teaspoons smoked paprika

1/2 teaspoon Kosher salt

1/2 teaspoon black pepper

Cooked polenta, gluten-free pasta, zoodles, spaghetti squash, quinoa, or mashed potatoes, for serving

Directions: Mushroom Bourguignon

(1) Prepare: Chop mushrooms, leek greens, and carrots. If using dried mushrooms, reconstitute them. Instructions to do that can be found in this blog post. Be sure to save the soaking liquid to use as mushroom broth in this recipe.

(2) Cook the mushrooms: Add 2 tablespoons butter or oil to a large Dutch oven or heavy soup pot set over medium heat. When the fat is hot, add half the mushrooms in one layer in the pan. (If it doesn’t all fit in the pan in one layer, you might have to do this in two or three batches.) Cook the mushrooms until they are golden brown on one side, about 3 minutes. Stir and let them brown on the other side, 2 to 3 minutes more. Transfer mushrooms to a rimmed baking sheet or plate and sprinkle lightly with Kosher salt and black pepper. Repeat with another 2 tablespoons butter and the remaining mushrooms and leek greens, seasoning them with salt and pepper as you go.

(3) Cook the leek greens and carrot: After cooking and removing all the mushrooms, reduce heat to medium-low. To the same pan, add another 1 tablespoon butter or olive oil. Add leek greens and carrot sticks and sauté until the leek greens start to soften, about 5 minutes. Stir in tomato paste and cook for 1 minute. Stir in flour and cook, stirring, for 1 minute, then add the wine, broth, 1 tablespoon gluten-free soy sauce, thyme, and bay leaf, scraping down the sides and bottom of the pot. Add the Parmesan rinds (if using).

(4) Add cooked mushrooms: Add reserved cooked mushrooms back to the pot and bring to a simmer. Partly cover the pot and simmer on low heat until the sauce is thick, 30 to 40 minutes. Taste and add more salt and/or soy sauce if needed.

(5) Plate and serve: Serve the mushroom bourguignon on a bed of polenta, mashed potatoes, zoodles, spaghetti squash, or quinoa topped with smoky sourdough croutons.

Directions: Smoky Sourdough Croutons

(1) Prepare: Preheat oven to 300 degrees F. Remove most of the crust and cube the sliced sourdough bread.

(2) Season the bread cubes: Put the bread cubes in a large bowl, drizzle with olive oil, and toss gently but well (you want the bread to maintain its shape but also get coated with olive oil). Add more olive oil if the bread seems dry. Sprinkle with about half the smoked paprika, salt and pepper. Toss. Sprinkle with the remaining smoked paprika, salt and pepper. Toss again.

(3) Bake: Spread in one layer on a rimmed baking sheet and bake at 300 degrees F until crisp (about 20 minutes). Toss halfway through baking.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

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

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ vegetarian recipes

Zesty Roasted Lemon Parmesan Broccoli (Low FODMAP)

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

Get ready to elevate your roasted broccoli game with this incredibly simple yet delicious recipe. It's all about that perfect trio of flavors – broccoli, zesty lemon, and rich Parmesan cheese. This simple side dish is not only a match made in heaven but also a breeze to prepare.

Ingredients

4 cups broccoli (florets only)

3 tablespoons garlic-infused olive oil

1 teaspoon Kosher salt

1/4 teaspoon freshly ground black pepper

1 teaspoon grated lemon zest

1 tablespoon freshly squeezed lemon juice

2 tablespoons salted butter, melted

1/2 cup freshly grated Parmesan cheese

Directions

(1) Prepare: Preheat the oven to 350 degrees F. Cut the broccoli into florets discarding the stalks (which contain the FODMAPs). Cut the larger pieces through the base of the head with a small knife, pulling the florets apart so all the florets are approximately the same size. You should have about 4 cups of florets. Place the broccoli florets in a bowl and drizzle with 3 tablespoons of garlic-infused olive oil. Toss well to combine. Sprinkle with the salt and pepper.

(2) Roast: Put the broccoli on a sheet pan large enough to hold them in a single layer. Roast for 15 minutes, then toss and flip them and spread into one layer again. Roast for another 10 minutes, until crisp, yet tender in the thickest part, and the tips of some of the florets are browned (I like them quite browned myself).

(3) Finish: Remove the broccoli from the oven and immediately toss with a mixture of 2 tablespoons of melted butter, lemon zest, lemon juice, and Parmesan cheese. If you like a crispier finish, turn the oven up to broil, return the pan to the oven, and broil until the cheese starts to crisp (about 2 minutes).

(4) Plate and serve: Serve warm.

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

Green Salad with Asian Vinaigrette (Low FODMAP)

15 Minutes prep • Low FODMAP • Gluten-free • Lactose-free • Vegetarian • Vegan • Serves 4 • Ok to make ahead: Steps 1-2

As Autumn sets in with its hearty feasts, it's a refreshing change of pace to balance the table with a simple, delightful salad. Elevate your salad experience by experimenting with diverse dressings. This uncomplicated dressing has the power to transform an ordinary green salad into something truly extraordinary.

Ingredients: Salad

3 cups lettuce (I combined red leaf and romaine)

3 Persian cucumbers, sliced

1 tomato (I use “on the vine” for the freshest taste)

1/2 avocado

2 ribs celery

2 tablespoons peanuts, chopped (optional for serving)

1 green onion, green part only, chopped for serving

Ingredients: Asian Vinaigrette

1/4 cup extra virgin olive oil

1 tablespoon toasted sesame oil

1/8 cup red wine vinegar

1-2 teaspoons seasoned rice vinegar

1/2 teaspoon Kosher salt

1/2 teaspoon black pepper

Directions

(1) Prepare the dressing: Combine all ingredients in a pint jar or small bowl. Shake or whisk to combine. Set aside.

(2) Prepare the lettuce: Wash, tear it into bite-size pieces, and spin dry the lettuce. If you’re not putting your salad together right away, put the clean lettuce in a plastic bag with a paper towel. Squeeze the air out of the bag and twist it to seal and keep the air out. Put the sealed bag in the refrigerator until you’re ready to assemble your salad. This will give you the most crisp and delicious lettuce possible! And it keeps for a couple of days so you can wash a bunch and store it this way and just use a little a time.

(3) Prepare the rest of the vegetables: Wash and slice the cucumbers (peeling them is optional), and wash and chop celery and tomatoes. Chop the peanuts and the green onion greens.

(4) Finish: Add lettuce to your salad bowl with the cucumber and tomato slices. Toss to combine. Chop or slice and add the avocado. Drizzle with the dressing. Toss once more just to combine. Sprinkle with chopped peanuts and green onions. And serve right away.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

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

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ salad recipes

Discover Effortless Low FODMAP Recipe Access in my Recipe Club

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

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

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

Easy Sweet Potato Wedge Fries (Low FODMAP)

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

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

Ingredients

1 sweet potato, cut into wedges

1 tablespoon extra-virgin olive oil

1 teaspoon Kosher salt

1/4 - 1/2 teaspoon Black pepper

Directions

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

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

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

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

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

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

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ side dish recipes

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.

More Deliciously Low FODMAP™ keto-friendly recipes

Crispy Cheesy Chaffles (Low FODMAP)

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

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

Ingredients

2 large eggs (or 3 medium eggs)

1/2 teaspoon baking powder

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

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

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

Directions

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

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

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

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

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

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

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

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

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

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ breakfast recipes

Keto Veggie Eggplant Pizza (Low FODMAP)

15 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Vegetarian • Serves 4

For all the taste of delicious artisan vegetarian pizza without the gluten or the carbs, these eggplant pizzas are perfect. Leeks, green onions, spinach, and mushrooms come together for classic pizza taste. Walnuts add amazing flavor and texture. And super-flavorful cheese adds a delicious depth that tops it off perfectly. The kitchen smelled wonderfully like pizza and the flavor did not disappoint. The roasted eggplant made a perfect foundation for all the delicious toppings.

Ingredients

1 eggplant cut into 1/4 inch slices

5 tablespoons garlic-infused olive oil, divided

1 small leek (green part only), chopped

2 green onions (green part only), chopped

1 cup oyster mushrooms, chopped

2 teaspoons Smoke n Sanity Italian Seasoning use code IBSGC15 for 15% discount

OR 1/4 teaspoon each dry basil, oregano, rosemary, and thyme

1 packed cup baby spinach, long stems removed and roughly chopped

1/2 - 3/4 cup walnuts, roughly chopped

6 ounces gruyere cheese, grated (or other robust flavored cheese you prefer)

1/2 cup parmesan cheese, grated

1/2 teaspoon Kosher salt

1/4 teaspoon black pepper

Fresh basil, chopped (for serving)

Red pepper flakes (optional for serving)

Directions

(1) Prepare: Preheat the oven to 400 degrees F. Grate the cheese. Line a cookie sheet with parchment paper. Slice the eggplant into 1/4-inch slices and toss out the two ends. Lay the eggplant slices on the prepared baking sheet and brush both sides of each slice with olive oil (using about 3 tablespoons altogether). Sprinkle lightly with salt and pepper.

(2) Pre-cook the eggplant: Put the cookie sheet in the preheated oven and cook for 7 - 10 minutes until the eggplant is hot and starts to cook down.

(2) Cook the veggies: Meanwhile, heat the remaining 2 tablespoons of olive oil in a medium-size skillet over medium-high heat. When the oil shimmers, add the Italian seasoning and let sizzle for about 30 seconds. Then add the leek greens, green onions, and chopped mushrooms. Cook for 3 - 4 minutes. Stir in walnuts, and season the whole thing lightly with salt and pepper. Cook for another minute. Add the spinach and stir and continue to cook until the spinach is wilted and cooked through. Remove from the heat and set aside.

(3) Layer the toppings: Once the eggplant is pre-cooked, remove from the oven. Layer the cooked veggie mixture equally across all the eggplant slices. Sprinkle on the gruyere cheese and then the parmesan cheese. Sprinkle lightly with black pepper.

(4) Bake: Put the whole tray back in the oven and bake for another 5 - 10 minutes until the cheese is melted and starting to crisp.

(5) Plate and serve: Serve warm with fresh basil and a light sprinkling of red pepper flakes.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

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

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ vegetarian recipes

Vegetable Casserole (Low FODMAP)

20 Minutes prep • 20 Minutes cook • Low FODMAP • Serves 4 as main • Serves 6-8 as a side • Ok to make ahead: Steps 1-3

This delicious creamy casserole is a great way to get a large serving of healthy vegetables into everyone at the table. It’s so good, nobody will notice it’s vegetarian or healthy. (Sneaky mom!) Enjoy this recipe as a vegetarian main or as a hearty side dish. It’s a great addition to a gathering with multiple food preferences. You can make it very low-carb by substituting pork panko—as long as you aren’t trying to keep it pure vegetarian. No matter how you make it, I’m sure you will find it delicious!

Ingredients

4 tablespoons salted butter

1/2 cup green onion greens, chopped

2 cups eggplant, cubed

1 cup broccoli florets only

2 cups curly kale, washed, dried, central stems removed and massaged with 1 tablespoon olive oil

1 cup lactose-free whole milk

2 tablespoons heavy cream

2/3 cup gluten-free panko, or use pork panko for a very low-carb (but not vegetarian) version

1 cup grated gruyere cheese or other strong-flavored well-aged cheese

1/2 cup freshly grated parmesan cheese

1 teaspoon Kosher salt

1/2 teaspoon black pepper

1/4 cup flat leaf or regular parsley, chopped (for serving)

Directions

(1) Prepare: Wash, spin dry, and cut away the thick central stems from the kale. Roughly chop, add to a bowl, drizzle with 1 tablespoon of olive oil, and massage the kale with the oil. Cube the eggplant. Cut the broccoli into florets (no stems). Grate the cheeses. Preheat oven to 375 degrees F. Grease a 2-quart baking dish with salted butter.

(2) Pre-cook the vegetables: Put a large frying pan over medium-high heat. Add the butter to the pan. Once melted, add the green onions, eggplant, broccoli, and kale. Toss the vegetables in the melted butter and let cook for about 10 minutes until the vegetables have softened and are starting to crisp and brown, and the kale has turned bright green.

(3) Add the dairy: Add the milk and cream to the mixture. Stir to combine. Once the milk is heated and starting to bubble, remove the pan from the heat and pour the mixture into the greased baking dish.

(4) Finish: Sprinkle the panko, grated gruyere, and grated parmesan cheese evenly over the top of the vegetables.

Make-ahead note: At this point, you may cover the baking dish and let sit until ready to bake and serve. If it’s longer than 30 minutes, then refrigerate the dish.

(5) Bake: Put in the oven and bake for 15 - 20 minutes until the cheese is melted and the vegetables are tender.

(6) Plate and serve: Remove from the oven, garnish with chopped parsley. You may also garnish with, or serve alongside, some chopped walnuts. They add a nice layer of protein and crunch to the dish. Serve hot.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

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

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ vegetarian recipes

Asian Fusion Radish and Chive Bites (Low FODMAP)

20 Minutes prep • Low FODMAP • Makes 16 - 20 Pieces • Ok to make ahead: Steps 1-2

Looking for a different, delicious, low FODMAP, easy-to-make, and fun new appetizer to add to your repertoire? This is it! Inspired by a recipe I found in Bon Appetit over 15 years ago, this Asian-influenced appetizer is perfect for summer barbecues, potlucks, and backyard get-togethers. The sliced sourdough baguette is spread with a wonderful compound butter and layered with crisp radishes. Finished with a sprinkle of salt, these appetizers will delight your guests with their freshness and flavor.

Ingredients

1/4 cup (1/2 stick) salted butter, room temperature

2 tablespoons fresh chives, finely chopped plus more for serving

1 tablespoon toasted sesame seeds

1/4 teaspoon fresh ginger, grated

1/4 teaspoon toasted sesame oil

1/8 teaspoon Kosher salt

1/8 teaspoon black pepper

1 sourdough baguette, cut into 1/4-inch slices

4 radishes, thinly sliced

Fleur de sel or Diamond Crystal Kosher salt

Directions

(1) Prepare: Let the butter come to room temperature (do not melt); chop the chives; grate the ginger; slice the baguette.

(2) Make the compound butter: Combine the butter, 2 tablespoons of chopped chives, sesame seeds, ginger, toasted sesame oil, salt and pepper in a small bowl. Stir well to combine.

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

(3) Build: Spread the butter on the bread slices. Top with two or three radish slices, overlapping is fine. Sprinkle with remaining chives and the fleur de sel or Kosher salt.

(4) Plate and serve: Serve in one layer as an appetizer or fun side dish. These are best eaten fresh so don’t worry about storing leftovers.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

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

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ appetizer recipes

Rosemary Marcona Almonds (Low FODMAP)

5 Minutes prep • 5 Minutes cook • Low FODMAP • Gluten-free • Serves 4 - 6 • Ok to make ahead: Steps 1-3

Considering a low FODMAP serving of almonds is only 10 almonds, you want each one you eat to be delicious. These rosemary Marcona almonds will not disappoint you one bit. They aren’t just any almonds. They’re the most delicious almonds you can sink your teeth into. Marcona almonds are imported from Spain and the flavor is buttery, with a texture somewhere between a classic almond and macadamia nut. The higher fat content of the Marcona almonds helps explain the textural difference — tender-crunchy and moist. Combined with fresh rosemary and a bit of salt, they make the perfect addition to any cheese board or appetizer tray.

Ingredients

1 cup raw Marcona almonds

1-2 teaspoons extra virgin olive oil (I used Trader Joe’s)

2 tablespoons fresh rosemary, finely chopped

1/4 teaspoon Diamond Crystal Kosher salt

Directions

(1) Heat the oil: Heat a medium to large-size frying pan over medium-high heat. Add the oil.

(2) Add the rosemary: When the oil is hot, add the chopped rosemary. It will sizzle in the hot oil. Let it cook for about 30 seconds, stirring in the oil.

(3) Add the almonds: Add the almonds and toss and stir for about two minutes. Remove from heat.

(4) Finish: Sprinkle with salt. Stir again and let cool. Store in an airtight container for up to 2 weeks.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

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

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ appetizer recipes

Butter Lettuce Salad with Herby Lemon Feta (Low FODMAP)

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

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

Ingredients: Salad

4 cups butter lettuce, washed and dried

1 cup arugula (optional)

4 Persian cucumbers (optional)

1/2 avocado, diced

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

Ingredients: Dressing

5 ounces crumbled feta cheese

1/4 cup extra virgin olive oil

1 tablespoon lemon juice

1 tablespoon fresh dill, chopped

1/2 cup fresh basil, chopped

1/4 teaspoon black pepper

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

Directions

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

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

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

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

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

Eat and enjoy every bite because you can!

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

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ salad recipes

Crispy “Cheesy” Keto Kale Chips (Low FODMAP)

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

I was having lunch at Sauce Whole Foods Cafe in Ashland, Oregon and they served the most delicious kale chips alongside the salad. So, of course, I had to attempt to recreate those kale chips in a low FODMAP version for you! These chips are delicious, crispy, and super flavorful with an almost “cheesy” taste (even though they are 100% dairy free.) This is a great twist on the classic kale chip recipe that I think you will love. These kale chips are not only a superfood (thanks to the kale), but they are also loaded with protein (thanks to the nuts and nutritional yeast used in the coating). They make a great appetizer, side, or even sprinkled on top of your favorite salad. I was truly tempted to eat them all they were so delicious.

Ingredients

One bunch kale (about 10 ounces of leaves after stripping the stalks)

2 tablespoons garlic-infused olive oil

1/4 cup roasted and salted macadamia nuts

2 tablespoons raw sunflower seeds

5 tablespoons nutritional yeast

1/4 teaspoon Kosher salt

1/4 teaspoon black pepper

1 generous pinch of cayenne pepper (optional but adds a nice kick)

Directions

(1) Prepare: Preheat the oven to 300 degrees F. Cut the leaves from the stems of the kale and discard the stems. Wash and spin dry the leaves then cut into bite-size pieces.

(2) Massage kale: Put kale leaves in a large mixing bowl and drizzle 2 tablespoons of olive oil over them. Use your hands to massage the kale to soften it up and coat all the leaves with the oil. Set aside.

(3) Prepare the “cheesy blend”: In your blender (or mini food processor) combine the macadamia nuts, sunflower seeds, nutritional yeast, salt, pepper, and cayenne pepper. Blend/pulse for about 30 seconds until it turns into a fine meal. Scrape down the sides of the bowl if needed and pulse again to break down all the nuts.

(4) Combine: Sprinkle the “cheesy blend” mixture on the kale and toss with your hands to distribute as evenly as possible, working it into the leaves until they are thoroughly coated.

(5) Prepare to cook the kale: Divide the kale between 2 large rimmed baking sheets and spread it into one layer, making sure the leaves aren’t overlapping so they can get extra crispy. You may need to bake them in two batches depending on the size of your baking sheets.

(6) Cook the kale: Bake for 15 minutes. Remove from the oven and toss/turn the kale to ensure even baking. Bake for 5-10 minutes more, or until chips are crispy and golden brown. Watch carefully to be sure they don’t burn!

(7) Serve: Let chips cool slightly before serving. Serve as an appetizer, a topping for your salad, or a side dish.

Make-ahead note: Once completely cooled, store leftovers in an airtight container for 2-3 days. They will get less crispy after 24 hours, so eat them as close to cooking as possible.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

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

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ vegetarian recipes