Spring rolls and peanut sauce (low FODMAP)

45 minutes • Gluten-free • Lactose-free • Vegetarian • Low FODMAP • Makes 16 spring rolls • A great appetizer or lunch, these are so delicious and they’re not at all hard to make. The combination of the crisp vegetables and the salty-sweet of the peanut sauce is really wonderful.

2 ounces thin rice noodles such as maifun

1 teaspoon toasted sesame oil

1/4 teaspoon salt

1 cup torn butter lettuce, ribs removed

1 cup very thinly sliced green cabbage

2 medium carrots, peeled and cut into matchsticks or sliced into strips with a julienne peeler

2 Persian (mini) cucumbers or 1 small cucumber, thinly sliced or sliced into matchsticks or strips with a julienne peeler

1/4 cup thinly sliced green onions

1/4 cup roughly chopped fresh cilantro

1/4 cup roughly chopped fresh mint

16 small spring roll wrappers (or 8 large)

Peanut Sauce

1/3 cup creamy peanut butter

2 tablespoons rice vinegar

2 tablespoons gluten-free reduced-sodium soy sauce

2 tablespoons maple syrup

1 tablespoon toasted sesame oil

1 to 2 tablespoons water, if needed to thin the peanut sauce

Directions

Cook the rice noodles al dente, according to package directions. Drain, rinse them under cool water and return them to the pot. Off the heat, toss the noodles with the sesame oil and salt, and set aside.

Fill a shallow pan (a pie pan or round cake pan works well) with an inch of water. Fold a lint-free clean dish towel in half and place it next to the dish. Make sure your prepared fillings are within reach. Combine the green onion, cilantro, and mint in a small bowl, and stir to combine.

Place one rice paper in the water and let it rest for about 20 seconds until it starts to soften but not completely. Carefully lay it flat on the towel.

Leaving about 1 inch of rice paper open around the edges, cover the lower third of the paper with a few pieces of butter lettuce, followed by a small pile of rice noodles, some cabbage, and a few strips of carrot, and cucumber. Drizzle about 2 teaspoons of the peanut sauce over the pile of filling then sprinkle generously with the herb mix.

Fold the lower edge up over the fillings, rolling upward just until the filling is compactly enclosed. Fold over the short sides like you would to make a burrito. Lastly, roll it up. Repeat with the remaining spring roll wrappers and ingredients.

Directions: Peanut Sauce

In a small bowl or medium-size Mason jar, whisk or shake together the peanut butter, rice vinegar, soy sauce, maple syrup, and toasted sesame oil. Add in 1 to 2 tablespoons water, if needed to make a creamy but dip-able sauce.

Serve the spring rolls with peanut sauce on the side. You can serve them whole, or sliced in half on the diagonal with a very sharp chef’s knife.

Pro-Tip: You can definitely prep the peanut sauce in advance. You can also prepare the vegetables for the filling several hours or up to 1 day in advance, and store them in an air-tight container until you’re ready to assemble. The spring roll wrappers tend to dry out with time or once chilled, so spring rolls are best assembled shortly before serving. If you’d like to keep them fresh for an hour or two, store them under a slightly damp, lint-free clean dish towel at room temperature.

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™ appetizers and side dishes you might enjoy

Top ten ingredients for your IBS-friendly pantry

Grab this FREE guide so you can learn what to have on hand to be able to make delicious IBS-friendly meals. There are so many flavorful ways to make your food FODMAP-friendly so don’t be tempted to use “just a little” of that ingredient you know is going to cause consequences. In addition to your basic kitchen staples (salt, pepper, dry herbs, and spices) you should consider keeping these top ten IBS-friendly ingredients in your pantry.

1. GARLIC ALTERNATIVES

   Garlic Infused extra virgin olive oil - this is #1 because it’s so versatile and adds that garlic flavor without adding the FODMAPs in garlic. You can also use Smoke n Sanity Essence of Garlic Salt (get 10% off with code IBSGC10) or Gourmend foods Garlic Scape powder. All are low FODMAP and full of garlic flavor!

2. ONION ALTERNATIVES

   Scallion greens, chives, leek greens, and also such things as Smoke n Sanity essence of onion salt (get 10% off with code IBSGC10). You’ll be surprised how many of these you’ll use but the results in flavor are well worth it.

3. GLUTEN-FREE FLOUR AND PANKO

   Gluten-free one-for-one flour is great to have on hand. Bob’s Red Mill makes a good one and there are many others, such as Cup4Cup Flour, that are also good. Gluten-free panko crumbs are also great to have on hand. You can use them to make a crispy coating on chicken, fish, eggplant, etc.

4. FRESH HERBS AND MUSHROOMS

   Thyme, rosemary, sage, basil, parsley, cilantro, etc. You can’t beat fresh herbs for flavor and color. Herbs are super easy to grow in a pot on your porch or in your garden if you have one. They are also readily available at the grocery store. Oyster mushrooms - These are the only mushrooms we know of that are IBS-friendly and they are great in terms of flavor and versatility — only if you like mushrooms of course.

5. LACTOSE-FREE DAIRY

   I recommend at least 2% fat content for the best flavor and shelf-life. You can now get lactose-free milk, cottage cheese, cream cheese, sour cream, and even butter. You probably won’t know the difference in taste and mouthfeel but these will lactose-free dairy products keep your lactose load down and your stomach happy!

6. EXTRA-FLAVORFUL CHEESE

   Many kinds of cheese are naturally low in lactose and some of them are extra high in flavor. Try Extra sharp cheddar cheese, smoked cheddar cheese, gruyere, brie, or gorgonzola when you want to add a big flavor boost in a small quantity. Why use mozzarella when you can jazz up your pizza with extra sharp cheddar!? Freshly grated parmesan cheese (the kind you grate yourself) is the BEST in terms of flavor and a little goes a long way.

7. IBS FRIENDLY CARBS

   Don’t fear the carbs! We all want and need some carbs and if you keep the “good” carbs on hand you’ll have less of a craving for the not-so-good carbs. Potatoes of all varieties and interesting rice (jasmine rice, wild rice, wild rice blends), Quinoa, and quinoa pasta are all great low FODMAP carbs. Potatoes are a gluten-free starchy carb and incredibly versatile. There are many varieties out there so don’t be afraid to experiment! (Note: Sweet potatoes have a low FODMAP serving size of 1/4 cup so go easy on the sweets!) I love to keep roasted potatoes in the fridge so I can throw them into a scramble or hash at a moment’s notice. Rice is a great carb if you have IBS and if you make it interesting it will keep your palate and your tummy happy.

8. TRADITIONAL SOURDOUGH BREAD

   If you really want bread, this is the one (in moderation!) That’s right. Traditional sourdough bread is low FODMAP and most of us with IBS can tolerate it well. You need to find REAL sourdough though. Check the ingredients and look for a list that does NOT include yeast or vinegar. These two items are hallmarks of non-traditional sourdough bread. Always read the label!

9. FLAVORFUL MEATS

   Flavorful meats can be used to jazz up an otherwise simple dish. Bacon, prosciutto, pancetta, ham, Canadian bacon, etc. all can be used to add extra flavor and protein to lots of things and you don’t need much to get the flavor result. Just make sure they don’t have hidden FODMAP ingredients. Always read the label and buy organic non-GMO whenever possible.

10. AND FOR DESSERT…LOW FODMAP SWEETNESS

    Plain old white sugar is fine (in moderation of course) so don’t be tempted to use the artificial alternatives — most of which are high in FODMAPs. Maple syrup is also a low FODMAP sweetener and is as natural as it gets! Substitute maple syrup for honey, agave, corn syrup, or other liquid sweeteners in your recipes.

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More IBS Game Changer Tips and Tools you might find useful

BBQ chicken kabobs and corn salsa (low FODMAP)

30 minutes • Gluten-free • Low FODMAP • Serves 4 • The smoky/sweet BBQ sauce in this recipe just might steal the show. The smoked paprika and maple syrup are an amazing combination with these easy grilled chicken kabobs. The flavors of the corn salsa together with the chicken and the BBQ sauce are delicious. And, best of all, it’s quick and simple to make so it’s a perfect weeknight dinner or summer grill night. Serve with our perfect baked potatoes for a great combination.

Ingredients: BBQ sauce

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

2 pounds boneless skinless chicken breasts, cut into bite-size chunks

Ingredients: Corn Salsa

1-2 jalapeños, seeded and halved

2 cups grilled or steamed corn (1/2 cob is low FODMAP serving)

2 tablespoons chives chopped

1/2 cup fresh basil chopped

2 tablespoons lime juice

1 tablespoon lemon juice

1 tablespoon apple cider vinegar

1/2 cup crumbled feta cheese

1/2 avocado, chopped for serving (1/8 avocado is low FODMAP serving)

Directions

If you’re serving with our perfect baked potatoes, then get those in the oven because they need to cook for nearly an hour.

In a small saucepan, combine the beer, tomato sauce, maple syrup, dijon, Worcestershire sauce, chili powder, paprika, Smoke N Sanity Essence of Garlic salt, or Garlic Scape powder with about 1 teaspoon of salt. Bring the sauce to a boil over medium-high heat. Reduce the heat to low and simmer for 15 minutes until thickened. Remove 1/2 cup and place in the freezer to cool rapidly.

Meanwhile cut up your chicken and put it in a bowl. Then combine with the cooled 1/2 cup of the BBQ sauce.

Set your grill, grill pan, or skillet to medium-high heat. Thread the chicken pieces on the skewers without packing them together too tightly. Grill the skewers until lightly charred and cooked through, turning them occasionally throughout cooking, about 10 to 12 minutes total. If you don’t have a grill or grilling isn’t practical, you can also roast the chicken in the oven at 400 degrees F for 15 - 20 minutes.

At the same time, grill the jalapeño halves until lightly charred, then give them, a rough chop and toss them with the corn, chives, basil, lime juice, lemon juice, and vinegar. Season with salt then toss with the feta.

Serve the chicken with the salsa, chopped avocado, and extra BBQ sauce on the side.

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™ main courses 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

The perfect baked potato (low FODMAP)

5 minutes prep • 55 minutes cook • Low FODMAP • Gluten-free • Vegetarian • Serves as many as you make! The simplicity of a perfectly baked potato is a wonderful thing. Starchy baking potatoes, red-skinned, yellow-skinned, and purple potatoes contain no FODMAPs, they cook in their own package, and they’re an excellent side course or even a main course when loaded up with some good veggies and protein. I like to bake a few extra and then chop them up and put them in a scramble or a hash for breakfast or lunch.

Ingredients

Russet potatoes (1 per person)

Olive oil (1/2 teaspoon per potato)

Kosher salt or flaky salt (1/2 teaspoon per potato)

Butter (1 teaspoon per potato)

Lactose-free sour cream and chives (optional) for serving

Directions

Preheat oven or smoker to 400 degrees F.

Scrub potatoes and pat dry then drizzle each with a bit of olive oil and use your hands to rub the oil all over the outside of each potato.

Sprinkle generously with Kosher salt or flaky salt.

Place potatoes directly on the oven shelf or smoker grate. Bake for 45-50 minutes. Give the potatoes a squeeze and if you feel the insides give easily, then they are done. If not, cook for another 5-10 minutes until they are done.

Remove them from the oven. Split with a sharp knife to let the steam escape.

Squeeze the potato from the outside to free the “meat” of the potato from the skin and open it up so you can add your toppings. Put a pat of butter on each potato so it melts down into the potato.

Add lactose-free sour cream, chives, and salt and pepper to taste.

Eat and enjoy every bite because you can!

Pro Tip: Make this perfect baked potato a meal by adding steamed broccoli (florets only), some grated extra sharp cheddar cheese, and bacon (or whatever low FODMAP ingredients you have on hand!)

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™ side dishes you might enjoy

Quick Lunch: Perfect grilled cheese (low FODMAP)

15 minutes • Vegetarian • Low FODMAP • Serves 1 • A perfect, crisp, grilled cheese sandwich is not hard to make and can be low FODMAP and oh so delicious too. Add this to your lunchtime repertoire — you’ll be glad you did. Serve this with a cup of our Roasted Tomato Soup for an easy and quick weeknight dinner.

This recipe is now available in our recipe club.

To keep the blog fresh and to make sure our complete recipe archive is easily accessible for you, I am publishing the recipe archive to my new Recipe Club. 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™ lunches you might enjoy

Pasta and green salad (low FODMAP)

30 minutes • Gluten-free • Low FODMAP • Serves 6 • Can’t decide if you want to have green salad or pasta salad? Have both! This salad combines romaine lettuce and pasta with a few other fabulous ingredients to deliver a hearty and delicious salad that’s perfect as a main course or side and unbeatable for a picnic or potluck. 

Ingredients

8 ounces (dry) gluten-free pasta

1/3 cup garlic-infused olive oil

Juice of 1 lemon

1/4 cup low FODMAP mayonnaise

1 tablespoon dijon mustard

2 teaspoons gluten-free Worcestershire sauce

1/3 cup grated parmesan

2 tablespoons of our lemon basil pesto (optional)

Salt and black pepper

1 cup cubed extra sharp cheddar or similarly sharp cheese

2 cups real sourdough croutons (recipe below)

3 cups chopped romaine lettuce

2 ears grilled or steamed corn (up to 1/2 cob is low FODMAP serving)

6 slices cooked bacon, crumbled

Freshly ground black pepper and chopped chives for serving

Directions

Preheat oven to 400 degrees F. Line a rimmed baking sheet with foil. Lay your bacon slices in one layer on the foil. Cooke for about 10 minutes until crisp. Remove from oven and set bacon slices on paper towels to drain and cool.

Bring a large pot of salted water to a boil. Boil the pasta to al dente, according to package directions. Drain and set aside to cool. (If you’re not going to assemble the salad right away, toss the pasta with a drizzle of olive oil to keep it from sticking together.)

In a medium jar combine the olive oil, lemon juice, mayonnaise, dijon, Worcestershire, parmesan, and a pinch each of red pepper flakes, salt, and pepper.

In a large bowl, combine the pasta, the pesto (if using) and about 1/3 cup of the dressing and toss to combine. Then add the lettuce, cheddar, corn, bacon, and croutons, tossing to combine.

Top with chopped chives, freshly cracked pepper, and salt.

Eat and enjoy every bite — because you can!

Real Sourdough Croutons: Preheat the oven to 425° F and lay a sheet of parchment on a rimmed baking sheet. Cube several slices of real sourdough bread (no yeast or vinegar in the ingredients). Toss together 2 tablespoons of olive oil, 2 cups cubed real sourdough bread, and a pinch of salt. Bake for 10-12 minutes, until crisp.

More Deliciously Low FODMAP™ salads you might enjoy

Roasted pineapple shrimp tacos (low FODMAP)

30 minutes • Gluten-free • Lactose-free • Low FODMAP • Serves 4 • These tacos are fresh, flavorful, and easy to make! I love the slaw all by itself, but in the tacos with the roasted pineapple salsa and shrimp, the flavors are quite wonderful. Roasting the pineapple and jalapeno peppers brings out the sweetness so don’t skip this step!

Ingredients

1 1/2 pounds large shrimp, peeled and deveined

2 tablespoons garlic-infused olive oil

2 teaspoons chipotle chili powder or crushed dry chipotle chilies

1 teaspoon allspice

1/2 teaspoon ground ginger

1/2 teaspoon dried thyme

1/4 teaspoon cinnamon

1/4 teaspoon cayenne pepper

Kosher salt and black pepper

Fresh warm gluten-free tortillas (if not super fresh then quickly fry them in vegetable oil, fold and drain on paper towels before stuffing)

Avocado and extra sauce, for serving

Ingredients - Sauce and Slaw

1/2 cup lactose-free sour cream

2-3 tablespoons fresh squeezed lime juice

1/4 cup chopped green onions (green part only)

1/2 cup fresh cilantro, chopped

1/2 teaspoon Smoke N Sanity Essence of Garlic Salt (use code IBSGC10 for 10% discount)

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

2-3 cups shredded green cabbage (3/4 cup is low FODMAP serving)

Ingredients Roasted Pineapple Salsa

1-2 jalapeños halved and seeded (removing the seeds gives you all the flavor without most of the heat)

1 cup diced fresh pineapple

1/2 cup cilantro, roughly chopped

1/4 cup orange juice (about one half an orange)

2 tablespoons lime juice (about 1 lime)

Directions

Preheat the oven to 450° F.

Line a rimmed baking sheet with foil and then toss the shrimp with olive oil, chili powder, allspice, ginger, thyme, cinnamon, cayenne, and a pinch each of salt and pepper on the sheet. Arrange in a single layer at one end of the sheet. Add the pineapple and jalapeños (for the salsa) on the same sheet. Roast 6-8 minutes or until the shrimp is cooked through. During the last minute, switch the oven to broil and broil until lightly charred. Remove from oven and set aside.

To make the sauce. In a blender or food processor fitted with a small bowl, add the lactose-free sour cream and lime juice. Blend until smooth. Add the cilantro, green onions, and salt. Pulse to combine.

Chop the cabbage and put it in a large bowl and toss with 1/3 cup of the sauce.

To make the salsa. Chop the roasted pineapple and jalapeño and add to a bowl with the cilantro, orange juice, lime juice, and a pinch of salt.

Lay warm tortillas out. With a fork, smash a couple of thin slices of avocado directly on the tortilla (keeping in mind 1/8 avocado is a low FODMAP serving). Add a generous scoop of slaw and a spoonful of salsa.

Top with shrimp and drizzle with extra sauce and additional salsa.

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™ main courses you might enjoy

Fusilli with lemon pesto cream (low FODMAP)

30 minutes • Gluten-free • Low FODMAP • Vegetarian • Serves 4 • This creamy pasta with our lemon basil pesto can be served as a delicious vegetarian main course or a delightful side dish. It’s quick to make and sure to become a family favorite!

INGREDIENTS:

3 tablespoons salted butter

1 tablespoon garlic-infused olive oil

2 teaspoons dried oregano

2 teaspoons dried basil

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

OR 1 scallion (green part only) finely chopped and 1/2 teaspoon salt

Red pepper flakes

1 pound gluten-free pasta (I like Andean Dream quinoa fusilli)

Kosher salt and black pepper

1/2 cup lactose-free whole milk or canned coconut milk

1/2 cup heavy cream or canned coconut milk

2 ounces lactose-free cream cheese, at room temperature

1 cup grated Parmesan cheese, plus more for serving

1/3 cup of our lemon basil pesto

Salt and pepper

DIRECTIONS:

Make lemon basil pesto (recipe here)

In a large pot set over medium heat, melt together the butter, 1 tablespoon garlic-infused olive oil, oregano, basil, Smoke N Sanity Essence of Onion salt (OR 1 scallion (green part only) finely chopped and 1/2 teaspoon salt), and a pinch of red pepper. Cook for about a minute to bloom the seasonings. Pour in 3 1/2 cups of water and bring to a boil over high heat. Add 1/2 teaspoon salt and the pasta and cook, stirring occasionally, for about 8 minutes. Do not drain the water. Stir in the milk, cream, and cream cheese and cook until the cream cheese has melted and the pasta is al dente, about 4-6 minutes more.

Stir in the parmesan until melted and creamy. Remove from the heat. Stir in the pesto and season with freshly ground black pepper and additional salt (if needed)

Serve the pasta topped with extra pesto and shaved parmesan.

Enjoy!

This post may contain affiliate links so you can easily purchase items listed on the page. There is no increased cost to you for purchasing items through these links so feel free to use them!

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Creamy Cajun pasta with chicken or shrimp (low FODMAP)

25 Minutes • Gluten-free • Low FODMAP •  Serves 4 • This creamy dish with just the right amount of spice is perfect whether you use chicken or shrimp. Made with lactose-free milk the sauce is lighter than a cream-based sauce but still has all the flavor thanks to a bit of cream cheese whisked into the sauce. It’s quick to make and sure to please the whole family. Try it tonight!

INGREDIENTS:

1 pound gluten-free wide rice noodles (or you can use any low-FODMAP pasta you like)

4 tablespoons garlic-infused olive oil

1 pound boneless, skinless chicken breast, cut across horizontally and then cut into bite-size pieces

OR 1 pound shrimp (thawed, shelled, and deveined)

1 tablespoon Smoke n Sanity Cajun Creole seasoning (10% off with code IBSGC10)

Kosher salt and black pepper

4 green onions (green part only), chopped

1 red bell pepper, chopped

1-2 teaspoons Smoke n Sanity Cajun Creole seasoning (10% off with code IBSGC10)

Pinch crushed red pepper flakes

1 cup low FODMAP chicken broth (I like Whole Foods Organic 365 brand)

1 cup lactose-free whole milk

2 ounces lactose-free cream cheese, at room temperature (or heat slightly in the microwave to soften)

1/2 cup freshly grated parmesan cheese

2 tablespoons chopped fresh basil

DIRECTIONS:

Bring a large pot of salted water to a boil. Cook the pasta al dente, according to package directions. Rinse (so it doesn’t stick together) drain and set aside.

In a large frying pan set over medium-high heat, add 2 tablespoons of garlic-infused olive oil, the chopped scallions, chicken or shrimp, and 1 tablespoon Smoke N Sanity Cajun Creole seasoning. Cook until browned all over and just cooked through, about 5 minutes. Remove the chicken from the pan onto a plate and set aside.

To the same pan, add 2 tablespoons of garlic-infused olive oil and the chopped bell peppers. Cook for about 5 minutes until the peppers are soft. Stir in 1-2 teaspoons Smoke N Sanity Cajun Creole seasoning. Add a pinch each of red pepper flakes, salt, and pepper. Cook another minute, until the spices are fragrant, then pour in the broth and milk. Add the cream cheese. Whisk gently until smooth. Bring the sauce to a gentle simmer and cook for 5 minutes, until thickened slightly.

Stir in the parmesan. Then add in the pasta and chicken or shrimp and cook for 2-3 minutes to heat everything through. Remove from the heat and stir in the basil. Serve immediately topped with additional basil.

Enjoy!

Pro tip: We love and recommend Smoke N Sanity’s Cajun Creole seasoning for the wonderful low FODMAP flavor and spice it lends to this dish. Get 10% off when you order your own bottle and use the code “IBSGC10”

This post may contain affiliate links so you can easily purchase items listed on the page. There is no increased cost to you for purchasing items through these links so feel free to use them!

More Deliciously Low FODMAP™ main courses you might enjoy

Quick lunch: Prosciutto wraps (low FODMAP)

5 minutes • Gluten-free • Low FODMAP • Here’s another quick lunch idea that is easy and so good! It’s only three ingredients so prep is quick, the flavor is fresh and delicious, and you will be nicely nourished and satisfied.

INGREDIENTS:

Extra sharp cheddar cheese (or other cheese if you prefer)

Prosciutto

Fresh basil leaves

Salt and pepper to taste

DIRECTIONS:

Cut cheese into small strips or matchsticks.

Lay a prosciutto slice out, then lay a basil leaf on it and lay the cheese on the basil leaf.

Roll it up and sprinkle with a bit of salt and freshly ground black pepper.

Enjoy!

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Pesto cheddar sourdough bake (low FODMAP)

45 minutes • Gluten-free • Low FODMAP • Serves 6 • This is a bit like a quiche in a sourdough crust but also like a bread pudding and oh so delicious! Because you use traditional sourdough and our wonderful lemon basil pesto, it is low FODMAP and oh so good!

INGREDIENTS:

1 loaf of traditional sourdough bread (look for sourdough that doens’t include yeast or vinegar in the ingredients)

1 tablespoon garlic-infused olive oil

5-6 large eggs

1/4 lactose-free cup whole milk

1 tablespoon chopped fresh chives

1 cup baby spinach, roughly chopped

1/2 cup shredded Havarti or gouda cheese

Kosher salt and black pepper

Pinch red pepper flakes

1 cup shredded sharp cheddar cheese

1/3 cup lemon basil pesto (ingredients and recipe below)

Crispy bacon, chopped, and extra pesto for serving (optional)

DIRECTIONS:

Preheat the oven to 350° F.

Make the lemon basil pesto (recipe below), cook the bacon (if using), grate the cheeses, chop the spinach and the herbs.

Slice off the top 1/3 of the bread and discard. Then, pull out some of the insides of the bread to make space for the eggs and cheese. Be sure to keep a good layer of bread on the bottom for the eggs to soak into.

Rub the inside of the bread with olive oil and salt and pepper. Bake for 8-10 minutes or until the bread is toasted.

Meanwhile, whisk together the eggs, milk, and a pinch each of salt, pepper, and red pepper flakes. Stir in the chives, spinach, and Havarti.

Sprinkle 1/2 cup cheddar into the bottom of the bread, then drizzle over the pesto. Slowly pour in the eggs allowing the mixture to sink into the bread. Top with the remaining cheddar.

Bake 30-35 minutes until just set in the center.

Slice and serve with bacon, basil, and extra pesto.

Enjoy!

Lemon Basil Pesto

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.

1 cup basil leaves - chopped

1/4 cup dill - chopped

1/8 cup garlic-infused olive oil

1-2 tablespoons lemon juice

1/4 cup fresh-grated parmesan cheese

Kosher salt and black pepper to taste

DIRECTIONS:

Blend all ingredients except salt and pepper in either a blender or food processor fitted with the small bowl, until smooth.

Add salt and pepper to taste. That’s it! You’re done.

Eat and enjoy every bite because you can!

This post may contain affiliate links so you can easily purchase items listed on the page. There is no increased cost to you for purchasing items through these links so feel free to use them!

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Frozen banana bites, frosty, or “ice cream” (low FODMAP)

5 minutes prep • 2 hours freeze • Gluten-free • Lactose-free • Low FODMAP • Bananas are tasty, tropical, terrific for your health, and only perfectly ripe for about one day. Especially when you have IBS and you know that bananas are only low FODMAP until they get too many spots on them! So, what do you do? Do you buy one banana a day so you always have just one ripe banana at a time? That doesn’t seem very practical! No, you slice them and freeze them when they are at their perfect point and then you eat them at your leisure. Perfection couldn’t be simpler!

INGREDIENTS:

Perfectly ripe bananas (remember bananas are low FODMAP until they start to get a few spots)

DIRECTIONS:

Slice bananas when they are perfectly ripe. Put them in one layer on a parchment-lined tray in the freezer.

After a couple of hours, they should be frozen and you can remove the parchment and push the frozen banana slices off the parchment and into a freezer-safe tightly covered container. Don’t store them in the freezer without covering them as the flavor of the bananas will diminish and the other things in the freezer might start to taste like bananas!

Now, you have perfectly ripe frozen banana slices to eat whenever you like — no worry about them getting too ripe.

Eat and enjoy every bite because you can!

Pro tips:

Want to make a frozen banana frosty? Add frozen banana slices and a bit of lactose-free milk or coconut milk to the blender. Whirl until smooth. You can even throw some peanut butter in there to give it some protein and substance and have it for lunch!

Want to make fancy banana “ice cream?” Find our recipe here.

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Quick Lunch: Corn tortilla veggie melt (low FODMAP)

5 minutes • Gluten-free • Vegetarian • Low FODMAP • Serves 1 • These are so easy and so good! They’re one of my favorite go-to quick lunches because they are delicious, satisfying, and can literally be made in less than five minutes. It’s a great way to use up extra cheese you may have on hand and, if you have other leftover savory ingredients, you can toss them in there too!

INGREDIENTS:

Gluten-free mini taco size corn tortillas

Extra sharp cheddar cheese (thinly sliced or grated)

Baby arugula

Fresh tomatoes (sliced)

Salt and pepper

DIRECTIONS:

Put cheese on tortilla and melt for about 45 seconds in the microwave.

Remove from microwave and add arugula and sliced tomatoes, a bit of salt (if you like), and a good grinding of pepper.

Fold and enjoy!

Pro Tip: You can also add sliced avocado, bacon bits, leftover steak or chicken, chopped olives, chopped green chilies, scrambled eggs (for a mini breakfast burrito), etc. Use your imagination and mix it up!

More Deliciously Low FODMAP™ lunches you might enjoy

Why snacking may be your gut’s worst enemy (especially when you have IBS!)

I am very pleased to share this guest post written by my amazing sister, Sarah Aitken, RN, MS, WHNP/FNP, of Diabetes Game Changer. Sarah has done extensive research to determine the effect of snacking on our gut and she has considered reasons, other than the specific foods we eat, that might be causing our IBS symptoms to flare up.

Did you know, what and how often we eat plays a significant role in our IBS symptoms? Snacking may even be the culprit behind an imbalanced gut microbiome, a state of chronic inflammation, and even leaky gut syndrome.

Your body was designed to function optimally when it has significant periods of time away from digestion. When we eat frequently throughout the day, our cells get no downtime during which to clean out debris and our gut biome gets no chance to establish a healthy colony.

Sarah’s article is easy to read and will help you understand your gut biome and how to keep it healthy so it can work FOR you not against you. Her conclusions are quite important for each of us to consider as we explore our own personal IBS profile.

More IBS Game Changer Tips and Tools you might find useful

Spring vegetable quiche with broccolini and bacon (low FODMAP)

20 minutes prep • 40 minutes cook • Gluten-free • Low FODMAP • Serves 8 • This delicious quiche is equally good served hot or at room temperature so it’s a great make-ahead dish. And, for those of you who love asparagus but can’t tolerate the FODMAPs, you’ll love this quiche, and you’ll swear the broccolini in this recipe is asparagus!

INGREDIENTS:

1 deep dish perfect buttery pate brisee low FODMAP pie crust frozen (alternatively you can use a purchased frozen gluten-free butter pie crust)

1 pound bacon

2 tablespoons garlic-infused olive oil

3 green onions (green part only) chopped

1 bunch broccolini (stems only with leaves removed) cut into 1/2 inch pieces

1 tablespoon chopped chives

1 tablespoon minced fresh thyme

Salt and freshly ground pepper

8 large eggs plus one egg white (you can put the extra yolk in with the rest of the eggs)

1 cup lactose-free whole milk

2 cups white cheddar cheese grated

DIRECTIONS:

Preheat oven to 400 degrees F and line a rimmed baking sheet with foil. Lay your bacon slices on the foil in one layer and put it in the oven.

Bake for 10 minutes and check for doneness. If it’s not yet done, cook another 3-5 minutes. When bacon is cooked through, remove it from the oven and use a pair of tongs to remove the bacon slices and lay them in one layer on folded paper towels to drain and cool.

Meanwhile, prepare the vegetables and herbs and grate the cheese.

Heat 2 tablespoons of garlic-infused olive oil in a medium frying pan. When the oil shimmers, add the green onions and saute for about a minute. Add chopped broccolini and continue to saute for about 5 minutes.

While the vegetables are cooking, chop the cooked bacon.

Add the bacon and chopped chives to the frying pan with the broccolini and season with salt and a good grinding of pepper. Continue cooking until bacon is heated through then set aside.

In a large mixing bowl combine the 8 eggs (plus one egg yolk) and milk and whisk together until light yellow and well blended. Add grated cheese, fresh thyme, and the bacon and broccolini mixture from your frying pan.

Remove pie crust from the freezer and brush with egg white.

Pour the egg, cheese, vegetable mixture into the crust. Reduce oven temperature to 375 degrees F and put the quiche in the oven.

Cook for 30 minutes. If the edges of the pie crust are getting too brown, you can cover them with a strip of foil or silicon crust protector and cook for another 10 minutes until the center is just set but still jiggly.

Remove quiche from the oven and let stand for 10 minutes before cutting and serving.

Eat and enjoy every bite because you can!

This post may contain affiliate links so you can easily purchase items listed on the page. There is no increased cost to you for purchasing items through these links so feel free to use them!

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Carrot spice cake with silky cream cheese frosting (low FODMAP)

15 minutes prep • 45 minutes cook • Gluten-free • Low FODMAP • Makes 12 good-sized pieces • This cake is very easy to make and delicious to eat. Baking it will fill your home with the spicy-sweet smell of cinnamon and sugar so if you have anyone to impress, put this in the oven before they arrive! This cake is also best the second day so I always make it a day ahead and refrigerate it overnight before serving. This makes it a wonderful make-ahead dessert.

INGREDIENTS

2 cups sifted gluten-free all-purpose flour

2 teaspoons baking soda

2 teaspoons baking powder

2 teaspoons cinnamon

1 teaspoon salt

3 cups grated carrots

1 and 1/3 cups vegetable oil

4 slightly beaten eggs

2 cups granulated sugar

1 - 2 cups finely-chopped walnuts (you can omit if you don’t like walnuts)

1/2 cup drained crushed pineapple or finely-diced fresh pineapple

DIRECTIONS:

Preheat oven to 350 degrees F. Butter and flour a 9'‘ x 13” baking pan or two 9” round pans if you prefer.

Combine flour, baking soda, baking powder, cinnamon, and salt in a sifter.

Mix grated carrots, vegetable oil, and eggs in a mixing bowl and stir well to combine.

Add sugar and stir in.

Finally, add sifted dry ingredients and stir in.

If you’re using walnuts, stir those in now as well.

Pour batter into prepared baking pan. Bake at 350 degrees F for 45 minutes or until a toothpick inserted in the center comes out clean.

Let cool and frost with our silky cream cheese frosting (recipe below).

CREAM CHEESE FROSTING INGREDIENTS:

12 ounces lactose-free cream cheese, at room temperature

1 cup butter, at room temperature

2 tablespoons lactose-free sour cream, at room temperature (gives the frosting that silky quality)

1 teaspoon vanilla

2-3 cups sifted powdered sugar (or enough to achieve a good spreading consistency)

SILKY CREAM CHEESE FROSTING DIRECTIONS:

Combine cream cheese, butter, sour cream, and vanilla in the bowl of your stand mixer and mix until well blended and fluffy. Note: it’s very important to beat the cream cheese, butter, vanilla, and sour cream together before adding the sugar, and to make sure they’re at room temperature before you start. If your ingredients are too cold, or the sugar is added too early, the frosting will be lumpy.

Once the cream cheese mixture is well mixed and smooth, add enough powdered sugar to achieve a good spreading consistency.

Spread the frosting on the cake and chill the cake overnight or until ready to serve.

Enjoy!

Pro Tip: This cake is best the second day so I always make it a day ahead and refrigerate it overnight so it’s a great make-ahead dessert!

Original recipe inspired by Sarah Aitken of Ashland, Oregon

This post may contain affiliate links so you can easily purchase items listed on the page. There is no increased cost to you for purchasing items through these links so feel free to use them!

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Bacon and egg ramen bowl (low FODMAP)

Prep 10 minutes • Cook 15 minutes • Gluten-free • Very low Lactose • Low FODMAP • Serves 4 • This ramen makes a great quick supper using basic pantry staples. Perfect for a weeknight pasta dinner or easy Sunday supper. You could even make this for breakfast!

INGREDIENTS

4-6 tablespoons garlic-infused olive oil

4 tablespoons salted butter

4” piece of fresh ginger, peeled and grated

6-8 biscuits (2 packages) of Lotus Foods Jade Pearl rice ramen noodles (or other low FODMAP ramen noodles)

4-6 tablespoons gluten-free low sodium soy sauce

1 cup fresh basil, chopped, plus more for serving

4 eggs

8 slices bacon

Sesame seeds (optional but very pretty)

Freshly ground black pepper

DIRECTIONS

Preheat oven to 400 degrees F.

Line a rimmed baking sheet with foil and lay the bacon slices out flat on the foil.

Cook about 10 minutes in the oven until the bacon has reached your desired crispness. Remove from the oven and put the bacon slices on paper towels to drain and cool. Set aside.

(Cleanup: Once the fat has solidified on the foil you can toss the foil out—fat and all! Such a tidy way to make bacon.)

Meanwhile, cook the ramen noodles according to package instructions. Drain and set aside.

In a large skillet, over medium heat, melt the butter and olive oil together. Add the grated ginger, stirring regularly for about 3 minutes.

Add the cooked ramen noodles, along with the soy sauce, to the frying pan with the ginger. Toss well over medium heat until the ramen is warmed through and coated with the sauce.

Remove from the heat and add the basil, tossing to combine.

Divide the ramen mixture among four warmed bowls.

Add a bit more olive oil to the skillet you used to cook the pasta and place it over medium heat. Crack 4 eggs into the pan – keeping them separated – and cook “sunny side up.” (You may want to put a cover on the pan to help the top cook without overcooking the bottom.)

To serve, top each bowl of ramen with a cooked egg, a sprinkling of toasted sesame seeds, and fresh basil. Season with pepper and serve immediately.

Eat and enjoy every bite because you can!

This post may contain affiliate links so you can easily purchase items listed on the page. There is no increased cost to you for purchasing items through these links so feel free to use them!

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Creamy pasta alfredo and spicy arugula (low FODMAP)

30 minutes • Gluten-free • Low FODMAP • Vegetarian • Serves 4 • I am a huge arugula fan so I absolutely adore this recipe as the sharpness of the arugula provides a wonderful balance with the creaminess of the pasta. You can serve this as a delicious vegetarian main course or a delightful side dish. It’s quick to make and it’s all cooked in one pot so it’s quick to clean up too!

INGREDIENTS:

3 tablespoons salted butter

1 tablespoon garlic-infused olive oil

2 teaspoons dried oregano

2 teaspoons dried basil

1 teaspoon Smoke N Sanity Essence of Onion Salt (10% off with code IBSGC10)

OR 1 scallion (green part only) finely chopped and 1/2 teaspoon salt

Red pepper flakes

1 pound gluten-free pasta (I like Andean Dream quinoa fusilli)

Kosher salt and black pepper

1/2 cup lactose-free whole milk or canned coconut milk

1/2 cup heavy cream or canned coconut milk

2 ounces lactose-free cream cheese, at room temperature

2 cups grated Parmesan cheese, plus more for serving

3 tablespoons chopped fresh parsley

1 tablespoon garlic-infused olive oil

Juice from 1 lemon

2 scallions (green part only), finely chopped

2 cups baby arugula

1/2 cup mixed fresh herbs, such as parsley and basil chopped

DIRECTIONS:

In a large pot set over medium heat, melt together the butter, 1 tablespoon garlic-infused olive oil, oregano, basil, Salt n’ Sanity Essence of Onion salt, and a pinch of red pepper. Cook for about a minute to bloom the seasonings. Pour in 3 1/2 cups of water and bring to a boil over high heat. Add 1 teaspoon salt and the pasta and cook, stirring occasionally, for about 8 minutes. Do not drain the water. Stir in the milk, cream, and cream cheese and cook until the cream cheese has melted and the pasta is al dente, about 4-6 minutes more.

Stir in the parmesan until melted and creamy. Remove from the heat. Stir in the parsley and season with freshly ground black pepper and additional salt (if needed).

To make the arugula, whisk together the olive oil, lemon juice, green onion, and a pinch each of red pepper, salt, and pepper. Add the arugula and mixed herbs, toss to coat.

Serve the pasta topped with arugula and extra parmesan.

Eat and enjoy every bite because you can!

Pro tip: We love and recommend Smoke N Sanity’s Essence of Onion Salt for its wonderful low FODMAP flavor. Get 10% off when you order your own bottle and use the code “IBSGC10”

This post may contain affiliate links so you can easily purchase items listed on the page. There is no increased cost to you for purchasing items through these links so feel free to use them!

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Broccoli and red kale salad with warm ginger dressing (low FODMAP)

25 Minutes prep • 3 hours to overnight sitting time • Gluten-free • Dairy-free • Low FODMAP • Serves 4 - 6 • This is one of those salads that gets better as it sits so it’s perfect as a make-ahead side dish for entertaining or just to have ready for a busy week. The flavors and colors are amazing. The combination of the crisp vegetables with the cool sweetness of the oranges and the creamy taste of the avocado is quite wonderful!

INGREDIENTS:

2 heads broccoli florets only, cut into bite-size pieces

1/2 bunch red kale, torn into bite-size pieces (tough stems removed)

1/3 cup garlic-infused olive oil

1-inch piece fresh ginger, grated

2 tablespoons toasted sesame oil

Zest and juice of 1 lemon

1 tablespoon gluten-free low sodium soy sauce

1 tablespoon maple syrup

1 teaspoon kosher salt

1 pinch crushed red pepper flakes (optional)

2 large carrots, shaved into ribbons

1 bell pepper, thinly sliced

1/4 cup each fresh cilantro and basil, chopped (you can substitute chives for the cilantro if you like)

1 Cara Cara orange, blood orange, or navel orange with the peel cut off, sliced, and quartered

1 avocado, sliced

2 tablespoons toasted sesame seeds

DIRECTIONS:

In a large bowl, toss together the broccoli and the kale.

In a medium skillet, combine the olive oil and ginger over medium heat. Simmer 2-3 minutes. Remove from the heat and add the toasted sesame oil, lemon juice and zest, soy sauce, maple syrup, salt, and a pinch of crushed red pepper flakes (if using).

Pour the warm dressing over the broccoli and kale, massaging it into the greens with your hands. Add the carrots, bell peppers, cilantro, and basil, and toss to combine. Taste and season with salt. If time allows, let the salad sit 30 minutes or up to overnight in the fridge to allow the salad to marinate.

Just before serving, add the orange and avocado. Sprinkle with toasted sesame seeds.  

Eat and enjoy every bite because you can!

Pro Tip: You can even make this salad even heartier by adding walnuts, pumpkin seeds, and chunks of cheese or meat if you like. It will be delicious no matter what!

This post may contain affiliate links so you can easily purchase items listed on the page. There is no increased cost to you for purchasing items through these links so feel free to use them!

More Deliciously Low FODMAP™ salads you might enjoy