Slow Cooked Zuppa Toscana (Low FODMAP)

20 Minutes prep • 4 1/2 Hours cook • Low FODMAP • Gluten-free • Serves 6-8 • Ok to make ahead: Steps 1-3

This is a delicious twist on the traditional Zuppa Toscana with butternut squash in place of potatoes. The delicate flavor blends perfectly with the rich and creamy broth and it’s delicious with the meat and the kale. This is a hearty and delightful meal. Best of all, it’s dinner all in one bowl! No need for additional dishes on the side.

Ingredients

16 ounces ground pork (or you can substitute ground chicken, or beef)

3/4 teaspoon Kosher salt and 1/2 teaspoon black pepper

2 teaspoons Italian Seasoning (or blend your own with rosemary, thyme, oregano, basil, and marjoram)

6 slices bacon, chopped

1 bunch green onions (green part only), chopped

1 leek (green part only), chopped

4 cups cubed butternut squash

1 teaspoon red pepper flakes

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

1 parmesan rind (optional—but adds to the flavor)

4-6 cups kale, chopped

1 cup heavy cream (or substitute full-fat coconut milk)

Directions

(1) Prepare: Peel and chop the butternut squash. Chop the leeks, the green onion greens, the kale, and the bacon.

(2) Cook the sausage: In a skillet sauté the ground meat until starting to brown. Add the salt and pepper and Italian seasoning and cook until it’s browned through. Place the cooked sausage into a slow cooker.

(3) Cook the bacon: In the same skillet cook the bacon until crispy.  Drain the bacon on a paper towel. Remove 1/2 cup of the bacon and put the remaining bacon into the slow cooker.

(4) Cook the leek greens: In the same pan cook the leek greens and green onion greens until softened and add to the slow cooker.

(5) Add the remaining ingredients: Add the butternut squash, red pepper flakes, salt, pepper, chicken broth, and water to the slow cooker.

(6) Cook: Cook on high for 4 hours. After 4 hours add the heavy cream and kale to the crock pot and stir to combine. Cook another 30 minutes or until the kale is tender.

(5) Plate and serve: Serve a generous portion in each bowl with grated Parmesan cheese and a sprinkle of the reserved bacon.

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

Banana Walnut Mixed Spice Waffles (Low FODMAP)

15 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-free • Makes 8 Belgian waffle squares • Ok to make ahead: Steps 1-4

Mixed spice is a blend of spices that’s similar to gingerbread spice—but not the same thing at all! The unique flavor in this blend is a part of many traditional British recipes including Christmas desserts, cakes, pies, and baked goods. Mixed spice includes a balance of some or all of the following dry spices: cinnamon, coriander seed, caraway, nutmeg, ginger, cloves, allspice, and mace. For this recipe, I omitted the caraway and mace (simply because I didn’t have them on hand) and the waffles came out wonderfully! The combination of bananas, walnuts, maple syrup, and delightfully spiced waffles is a must-try!

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™ breakfast recipes

Creamy Spinach and Salmon (Low FODMAP)

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

Five-star flavor on a weeknight? This is it. Super creamy and delicious, this one-pan meal is quick and easy enough to make on a weeknight and fancy enough to serve for company. And, because you make it all in one pan, clean-up is a snap too. Tons of fresh spinach turns silky in the lemony cream sauce and makes a perfect companion for delicious salmon filets. Use fresh salmon for the best flavor and texture, but frozen salmon works great too!

Ingredients

4 salmon filets, with or without skin

2 tablespoons garlic-infused olive oil

2 tablespoons salted butter

1 leek (green part only), thinly sliced

1/2 teaspoon crushed red pepper flakes

1 cup canned full-fat coconut milk, or heavy cream (or a combination)

1/2 cup lactose-free milk (if needed to thin the sauce)

2 ounces lactose-free cream cheese, at room temperature

1/2 teaspoon Kosher salt and 1/4 teaspoon black pepper

1/2 cup grated parmesan cheese

4 cups fresh baby spinach

Juice of 1 lemon

2 tablespoons chopped fresh parsley, plus more for serving

Directions

(1) Prepare: Season the salmon with a sprinkle of salt and pepper on each side.

(2) Cook the salmon: Heat the olive oil in a large skillet over medium heat. When the oil shimmers, add the salmon, skin side down (if using salmon with skin), and cook for 2-3 minutes until the salmon is crisp on the bottom. Carefully flip each filet, and continue cooking for another 2-3 minutes, or until the salmon is cooked to your preference. Remove to a plate and set aside. If desired, remove the salmon skin and discard. 

(3) Make the sauce: To the same skillet, add the butter and leek greens and cook for about a minute. Add the crushed red pepper flakes, coconut milk, cream, and cream cheese. Season the sauce with salt and pepper. Bring to a simmer over medium heat, stirring until smooth and creamy. Add the parmesan, and spinach and cook until the spinach is wilted, about 3-5 minutes. Stir in the lemon juice and parsley. Taste and add more salt or pepper if needed.

(4) Finish: Put the salmon back into the pan and cook for a minute or two to warm the salmon if it has cooled. 

(5) Plate and serve: To serve, put a scoop of spinach and cream on each plate then add a piece of salmon atop the spinach, then spoon the sauce over the top. Serve with a sprinkle of chopped parsley and 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™ seafood recipes

Crispy Keto-Friendly Chicken Tenders (Low FODMAP)

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

Keto-friendly chicken tenders? What? It’s all in the panko you use. This recipe achieves gluten-free crispy crunchiness with Pork Panko (no, it doesn’t taste like bacon). They are easy to make whether baked in the oven or fried on the stove, and you won’t miss the flour (or the carbs) one bit! I served them with a quick and creamy Dijon dipping sauce and my Crisp Veggie Slaw, but you could put them on your appetizer tray, or serve them to your kids with Smoke N Sanity Low FODMAP ketchup. No matter how you serve them, they’re too good to last long!

Ingredients: Chicken

1 pound chicken tenders or chicken breast meat, cut into strips

1 1/2 cups Pork Panko or ground pork rinds, divided

1/3 cup almond flour (or gluten-free flour)

1 teaspoon Smoke N Sanity Essence of Garlic Salt

1 teaspoon Smoke N Sanity Essence of Onion Salt

1/4 teaspoon black pepper

2 eggs

Ingredients: Sauce

1 tablespoon Dijon mustard

1/4 teaspoon gluten-free Worcestershire sauce

2 tablespoons heavy cream (or mayonnaise)

Directions

(1) Prepare: Preheat the oven to 400 degrees F (if you are baking in the oven). Line a rimmed baking sheet with parchment paper. If you didn’t get chicken tender meat, slice the chicken breast into 1/4 inch thick pieces and pat dry with a paper towel. Season with a light sprinkle of salt and pepper. Then set aside.

(2) Prepare the panko mixture: In a shallow bowl or rimmed plate, mix together 1 cup pork panko, almond flour, garlic salt, onion salt, and pepper. In a separate bowl or rimmed plate, add the remaining 1/2 cup of pork panko.

(3) Prepare the egg wash: Whisk together two eggs with 3 tablespoons of water.

(4) Coat the chicken: Add one chicken tender to the panko almond flour mixture and turn and toss until fully coated. Then, dip the chicken tender in the egg wash, then put it back into the bowl with the panko almond flour mixture for another layer. For extra crispy chicken tenders, do a final coating with the pork panko only. As each piece is coated, set it on the parchment-lined baking tray, leaving a bit of space between each piece.

(5a) Bake (Oven Directions):

You may spray the top of the chicken strips with an oil spray such as this extra virgin olive oil spray to help keep the strips moist as they bake. Bake at 400 degrees F for 8 - 10 minutes, then turn them over and cook for another 8 - 10 minutes.

(5b) Fry (Stovetop Directions):

Fill a skillet with about 1/4 inch of avocado oil and heat over medium heat. Once oil ripples as you turn the skillet, you are ready to add your chicken strips. Working in batches, add breaded chicken tenders to the hot oil and fry for 3-5 minutes on each side until the chicken is cooked through. Remove to a plate lined with paper towels to absorb the excess oil.

(6) Make the sauce: In a small bowl or jar combine sauce ingredients and whisk or shake to blend. If you like a thicker sauce, make it ahead and chill for a few hours or overnight.

(7) Plate and serve: Serve chicken tenders warm or at room temperature with the sauce alongside for dipping.

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™ appetizer recipes

What’s so Great About Olive Oil? Everything!

If you’ve been with me for long, you know I use olive oil in just about all of my savory recipes. Why is that? Because it’s delicious, of course, and also because it has some amazing health properties. I buy all my olive oil at a local farmstand. They make their own olive oils, they are always fresh and delicious and they offer many different infused olive oils that are also wonderful. I realize not everyone will have such a bounty in their backyard, so I’m sharing this article, written by my amazing sister Sarah Aitken and featured in her Diabetes Game Changer Program, that will help you navigate the vast array of olive oils on the supermarket shelves so you can buy the one that’s best for you.

Olive oil differs from other oils, such as canola, vegetable, and soybean oil in a few very key ways. These oils are extracted and refined using very high heat and chemicals, resulting in less flavor and destruction of the health benefits that may be included in unrefined oils. But which olive oil is best? Extra virgin olive oil (EVOO)? Virgin olive oil? Just straight-up olive oil?

The wide world of olive oil can be confusing! But essentially there are just 3 main kinds, and they all have their pros and cons based on the ingredients used and the methods of production. My top pic? EVOO whenever possible. It’s healthy AND delicious, and using it liberally can help to make your diet highly satisfying.

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

More Deliciously Low FODMAP™ Tips and tools

30-Minute Taco Veggie Bowl (Low FODMAP)

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

When you hear “taco” you might think of tortillas and a heavy meal. And don’t get me wrong, I love a good corn tortilla! This Taco bowl, however, is much lower in starch. The ground meat is combined with tons of veggies so it’s light and delicious—but with all the flavor of classic tacos. It’s quick to make (all in one pan) so it’s a perfect weeknight dinner, and leftovers are delicious so plan on having a great lunch item the next day.

Ingredients

1 pound ground meat (beef, chicken, turkey, pork)

1 bunch green onions (green part only), chopped

1/2 cup red bell pepper, finely chopped

1 cup zucchini, chopped

1 cup summer squash (or pattypan squash), chopped

10 ounces chopped tomatoes with juice (can or carton)

4-ounce can mild green chilies (optional)

3 - 4 tablespoons Smoke N Sanity Taco Seasoning (used code IBSGC15 for 15% discount) see below for a homemade recipe if needed

1 cup extra sharp cheddar cheese, shredded

For Serving:

Cilantro or more green onion greens, chopped

Lactose-free sour cream

Avocado slices

Red pepper flakes

Directions

(1) Prepare: Chop green onion greens, zucchini, and summer squash. Grate the cheese.

(2) Cook the meat: Use a deep skillet (such as a cast-iron skillet) set over medium-high heat. When the pan is hot, add the meat and use a spatula to break it up. Cook until the meat is just cooked through (about 8 minutes).

(3) Season the meat: Add the green onion greens and cook for a minute until they are tender. Add the taco seasoning, tomatoes, and canned green chilies (if using), and stir well to blend in the seasoning evenly. Cook until the mixture is warmed through (about 2 minutes).

(4) Add the veggies: Add the zucchini and summer squash (or pattypan squash). Cook until the vegetables are just tender but still brightly colored (about 3 - 5 minutes). Taste and add more taco seasoning, salt, or pepper, if needed.

(5) Finish: Turn the broiler on and sprinkle the cheese over the mixture. Put the whole pan in the oven to broil until the cheese is well melted and just starting the brown at the edges.

(6) Plate and serve: Serve hot in bowls with any combination of avocado slices, chopped cilantro, green onion greens, lactose-free sour cream, and/or red pepper flakes.

Eat and enjoy every bite because you can!

Ingredients: Taco Seasoning

These quantities make 4 tablespoons

2 tablespoons chili powder

1/2 teaspoon crushed red pepper flakes

1/2 teaspoon dried oregano

1 teaspoon paprika

3 teaspoons ground cumin

1/2 teaspoon Kosher salt

1/2 teaspoon black pepper

Directions: Taco Seasoning

(1) Blend ingredients: Combine all ingredients in a small bowl and whisk to blend. Store any leftover seasoning in an airtight container. Make more than you need because you’re going to want more!

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

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

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

More Deliciously Low FODMAP™ main course recipes

30-Minute Thai Coconut Chicken Noodle Soup (Low FODMAP)

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

I love a simple soup recipe and this one qualifies! This Thai-inspired soup is intensely flavorful and packed full of delightful colors and textures. Rice noodles and vegetables blend with the chicken and broth to make it hearty and satisfying. It comes together quickly so it’s a perfect weeknight or any night meal. This recipe is dairy-free so it’s also a great option if you are avoiding dairy all together.

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™ soup recipes

Crisp Veggie Slaw (Low FODMAP)

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

This twist on the classic cole slaw is so good, you may never go back! The combination of crisp vegetables with the savory dressing and sweet pineapple is not only delicious, it’s a great rainbow of colors to add to your plate. This salad is a wonderful make-ahead dish because it stays crisp and the flavors get better with a little time. So, toss some together on the weekend and enjoy it with lunch or dinner during the week.

Ingredients: Salad

3 cups (7.95 oz) red cabbage, thinly sliced

4 medium carrots (10 oz), grated (peeling is optional)

2 cups (10 oz) jicama, peeled and grated

1 cup (4.94 oz) fresh pineapple, chopped (optional)

Ingredients: Dressing

2-3 (1 - 1.5 oz) tablespoons mayonnaise

1 (0.5 oz) tablespoon Lime juice

1 tablespoon (0.7 oz) Maple syrup

1 tablespoon (0.5 oz) Worcestershire

Kosher salt and black pepper (for serving)

Directions

(1) Prepare: Slice the cabbage. Grate the carrots and jicama. Chop the pineapple. Put all ingredients in a salad bowl.

(2) Make the dressing: Combine all dressing ingredients in a glass jar or small bowl. Shake or whisk to combine.

(3) Make the salad: Drizzle about half the dressing over the vegetables and pineapple in the bowl. Toss to combine. Taste and then add more dressing to your taste.

Make-ahead note: At this point, you may put the salad in an airtight container and keep it in the refrigerator for up to 3 days.

(5) Plate and serve: Serve cold all by itself or alongside a hot or cold main course. Add a sprinkle of salt and pepper if you like.

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

Vegetable Minestrone Soup (Low FODMAP)

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

Minestrone is a hearty Italian vegetable soup made with a tomato broth and plenty of vegetables. It was traditionally made to use up leftover vegetables, so you may use any seasonal vegetables and greens you have on hand. I used chard, kale, and spinach for the greens in this recipe, and butter beans instead of the traditional pasta, and it was quite delicious. Make up a big pot and eat this soup for a day or two. It gets better with a bit of time. This recipe features 20 different plants as written. Feel free to add more if you have them on hand.

Ingredients

2 tablespoons garlic-infused olive oil

1 tablespoon Italian Seasoning (or your own blend of equal parts of thyme, rosemary, oregano, marjoram, and basil)

1 bunch green onions (green part only), chopped

1 large, or 2 medium leeks (green part only), chopped

2 small celery ribs with leaves

1/2 teaspoon Kosher salt (.07 oz) 

1/4 teaspoon black pepper (.03 oz)

1/2 - 1 pound ground chicken (optional)

4 cups (6 oz) chard (I used red chard), washed and chopped

2 ounces kale, washed and chopped

1 can or carton (about 15 oz) chopped tomatoes with juice, undrained

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

2 bay leaves, leave whole

2 cups (4 oz) fresh spinach leaves, washed and chopped

1/2 cup zucchini, cubed (optional)

1/2 cup summer squash, cubed (optional)

1 cup (8 ounces), canned butter beans, rinsed and drained

2 tablespoons lemon juice

4 tablespoons butter

Directions

(1) Prepare: Chop the leek and green onion greens. Wash and chop the chard, kale, spinach, and celery. Wash and cube the zucchini and summer squash (if using).

(2) Cook the veggies: In a large soup pot or Dutch Oven, heat the olive oil over medium-high heat. When the oil shimmers, add the Italian seasoning and let it bloom for about 30 seconds. Then add the leek greens, green onion greens, and celery, and cook for a couple of minutes. Add the ground chicken (if using) and continue cooking, stirring to break the ground chicken up as you cook, until the chicken is cooked through and the vegetables are tender (about 5 minutes). Season with salt and pepper.

(3) Add the greens: Add the chard, tomatoes, chicken broth, and bay leaves. Bring just to a boil, then cover and simmer for 10-12 minutes until the chard is tender. Stir in the zucchini, summer squash, spinach, lemon juice, and butter beans. Cook for about 1 minute until the squash starts to soften and the spinach is wilted. Remove from the heat and take the bay leaves out.

(4) Plate and serve: Serve hot with freshly grated Parmesan cheese. Or cool and refrigerate, then reheat on the stove the next day. It will taste even better after a rest in the fridge overnight.

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

Blistered Shishitos and Gorgonzola (Low FODMAP)

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

Shishito peppers are mild and flavorful and they taste absolutely amazing with good gorgonzola cheese. Blistering these peppers is a simple matter of cooking them in a hot frying pan with some oil for a few minutes. So don’t be daunted by this “fancy” sounding appetizer, it’s simple, delicious, low FODMAP, and a great way to add another healthy plant to your diet! A word to the wise…one out of every ten shishitos is a bit spicier than the rest so it adds a bit of adventure to the eating!

Ingredients

2 tablespoons (1.25 oz) extra virgin olive oil

8 ounces Shishito peppers

3 ounces gorgonzola cheese, crumbled

1/2 teaspoon (.07 oz) Kosher salt 

Red pepper flakes for serving (optional)

Directions

(1) Prepare: Wash the peppers and allow them to dry (so the water doesn’t make the oil spatter so much).

(2) Cook: Put a medium-large skillet (large enough to have all the peppers in one layer in the pan), and heat the olive oil. When the oil shimmers, add the peppers and cook, tossing regularly, for about 5 minutes, until the peppers have softened and blistered (you will get white and black char marks on the skin of the pepper).

(3) Finish: Remove from heat. Sprinkle with gorgonzola crumbles and toss to combine.

(4) Plate and serve: Pour onto serving tray and sprinkle lightly with Kosher salt and red pepper flakes (if using). Serve warm with a small dish to discard the stems.

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

Jan’s Amazing Cranberry Almond Biscotti (Low FODMAP)

30 Minutes prep • 90 Minutes cook • Low FODMAP • Makes 20 - 24 • Serving Size: 2 • Ok to make ahead: Steps 1-10

When my client, who is an amazing cook, said her biscotti recipe wasn’t working well when she swapped in gluten-free flour, I asked her to share the recipe so I could give it a go. I added a bit more fat and tweaked a few other things and the result is a delicious gluten-free biscotti that honors the original recipe. These biscotti are crisp and light, and perfect with a cup of tea or coffee, or all alone! The almonds, cranberries, and lemon zest provide flavor and texture that are really special. If you’re a fan of biscotti, I recommend giving Jan's Amazing biscotti a try.

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™ dessert recipes

Mushroom Stroganoff (Low FODMAP)

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

When I set out to create a plant-forward stroganoff recipe, I had no idea how delicious it would be! The mushrooms and herbs cook down into a delicious main ingredient for this hearty and flavorful dish. I included some meat as an option and it’s a great way to repurpose a leftover, but it’s not needed for flavor and you could leave it out for a fully plant-focused version. This recipe is easy to make, delicious, and a great change of pace from traditional stroganoff. Serve it as a main course or a hearty side dish. It’s sure to please everyone at your table.

Ingredients

3 tablespoons (1.5 oz) salted butter

3 tablespoons (1.9 oz) extra-virgin olive oil (or use all butter or all olive oil if you prefer)

1 large (or 2 medium) leeks (about 1 1/2 cups/7 oz), green part only, chopped

1 bunch green onion greens (about 3/4 cup/1.3 oz), chopped

2 pounds (16 oz) oyster mushrooms, chopped

1/2 cup (4 oz) dry white wine (I used Sauvignon blanc)

2 cups broccoli, florets only

1/2 - 1 pound (8 - 16 oz) cooked steak, chicken, or pork, chopped (optional)

1 cup (8 oz) low FODMAP chicken broth (I use Whole Foods Organic 365 chicken broth or Gourmend low FODMAP Organic Chicken Broth - use code IBSGC15 for 15% discount)

1/2 cup (4 oz) lactose-free sour cream

1/4 cup (2 oz) heavy cream

2 tablespoons (.6 oz) minced flat-leaf parsley, plus more for serving

1 teaspoon Kosher salt (.14 oz) 

1/2 teaspoon black pepper (.06 oz)

Directions

(1) Prepare: Chop the mushrooms, leek, and green onion greens.

(2) Cook the mushrooms: In a large fry pan over medium-high heat, heat the butter or olive oil or the blend of the two. When the fat is hot (but not smoking) add the green onion and leek greens and sauté until starting to soften, 2 to 3 minutes. Add the mushrooms and cook, stirring, until they have softened and released most of their liquid, about 5-7 minutes.

(3) Cook the pasta or rice (if using): If you want to serve this stroganoff on a bed of pasta or rice, cook it according to the package instructions now. I served it with the gluten-free Andean Dream, Quinoa Pasta.

(4) Add the liquid and the broccoli: Stir in the wine and cook until most of the alcohol has evaporated about 2 minutes. Then stir in the broth, and the broccoli, and cook just until the broccoli is tender but still bright green. During the last couple minutes of cooking, add the cooked meat (if using).

(5) Finish: Remove from the heat, and stir in the sour cream and the 2 tablespoons chopped parsley. Taste and season with salt and pepper to your liking.

(6) Plate and Serve: You may stir the cooked pasta (if using) into the stroganoff, or use it as a bed for the stroganoff on each plate as you serve. Sprinkle with additional chopped parsley 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™ main course recipes

Fabulous Fajita Salad (Low FODMAP)

20 Minutes prep • 10 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Serves 2 • Ok to make ahead: Steps 1-3

This fabulous fajita salad is quick to make and oh-so-delicious. You’ll enjoy all the wonderful flavors of fajitas combined with a crisp green salad instead of the usual tortillas, cheese, and sour cream to weigh you down. The combination of my 15-Minute Fajitas and my cilantro lime vinaigrette make the perfect fajita salad. Be creative with the salad greens you use if you don’t have exactly what I list in this recipe, use what you have! Check out the video at the end of this recipe for the quick “how to” on making these fajitas in under 15 minutes!

Ingredients: Fajitas

3 tablespoons (1.9 oz) olive oil

2 chicken breasts, thinly sliced (12 - 16 oz)

2 tablespoons Smoke N Sanity Fajita Marinade and Seasoning (use code IBSGC15 for 15% discount)

1/2 red bell pepper (4 oz)

6 green onions (1.3 oz) (green part only), sliced

1/3 avocado (2.8 oz), sliced

Lime wedges for serving

1/2 teaspoon Kosher salt (.07 oz)

1/4 teaspoon black pepper (.03 oz)

Ingredients: Salad

2 cups (3 oz) spring mix, butter lettuce, arugula, or other lettuce of choice

1/2 cup (2.65 oz) jicama, peeled and chopped (omit for lower carb version)

2 Persian cucumbers (5.2 oz), peeled and chopped

3 ounces cherry tomatoes, chopped (optional)

Ingredients: Quick Cilantro Lime Vinaigrette

1 tablespoon (.5 oz) lime juice

2 tablespoons (1.3 oz) olive oil

1/4 cup (.14 oz) cilantro, chopped

1 teaspoon (.23 oz) maple syrup (omit for lower carb version)

1/2 teaspoon Kosher salt (.07 oz)

1/4 teaspoon black pepper (.03 oz)

Directions

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

(2) Prepare: Slice the chicken, bell peppers, and green onions for the fajitas. Peel and slice the jicama and cucumber. Wash and slice the cherry tomatoes, if using. Wash and dry the salad greens. Put all salad dressing ingredients in a jar and shake well to combine.

(3) Cook the chicken: Put a medium-large skillet over medium-high heat. When the oil is hot, add the chicken to the pan and spread it out in one layer. Sprinkle with 1 tablespoon of fajita seasoning. Cook for a minute or two, stirring and tossing the chicken. Add the green onions and bell peppers. Continue cooking and tossing until the chicken is just cooked through. Remove from the heat. Add the sliced avocado to the pan and toss once more.

(4) Make the salad: Toss the salad ingredients together in a bowl. Drizzle with the dressing and toss again.

(5) Plate and serve: Put a generous serving of salad on each plate. Add the cooked fajita meat to the top. Squeeze a lime wedge over the top and serve warm with additional lime wedges. (You may also let the fajitas cool and serve at room temperature but wait to put the fajitas on the salad until you’re ready to serve so the greens don’t wilt.)

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

45-Minute Flourless Chocolate Cake (Low FODMAP)

15 Minutes prep • 30 Minutes cook/cool • Low FODMAP • Gluten-free • Serves 8 • Serving Size 1/8 • Ok to make ahead: Steps 1-5

This is a delicious dessert to please the most discerning chocolate lover that just happens to be gluten-free. You can make it in 45 minutes or less and it’s best prepared one or two days ahead so it can rest in the refrigerator before serving. So, it’s a wonderful make-ahead dessert that’s perfect for a party! The flavor of this cake is heavily dependent on the quality of the chocolate you use, so don’t skimp on quality if you want the best result. I used Guittard 70% Bittersweet Chocolate Baking Bars which were delicious. Serve this cake with a dollop of whipped cream, a drizzle of caramel, or a scoop of lactose-free ice cream.

See how to make it!

Ingredients

4 oz fine-quality bittersweet chocolate (not unsweetened) I used Guittard 70% Bittersweet Chocolate Baking Bars

1 stick (4 oz) unsalted butter

3/4 cup (5.25 oz) granulated sugar

3 large eggs (5.25 oz total)

1 teaspoon (.16 oz) vanilla extract

1/2 cup (1.5 oz) unsweetened cocoa powder plus additional for topping

Directions

(1) Prepare: Preheat oven to 375 degrees F. Butter an 8-inch round baking pan. Line the bottom of the pan with a round of parchment paper and butter the paper.

(2) Melt the chocolate: Chop the chocolate into small pieces. In a double boiler or metal mixing bowl set over a saucepan of barely simmering water, melt the chocolate with the butter, stirring, until smooth.

(3) Add the sugar, eggs, and cocoa: Remove the top of the double boiler or the mixing bowl from the heat and whisk the sugar into the chocolate mixture. Beat the eggs in a small bowl and then slowly add the beaten eggs and whisk well as you are adding them. Sift the cocoa powder into the chocolate mixture and whisk until just combined.

(4) Bake: Pour the batter into the prepared pan and bake in the middle of the oven for 25 minutes, or until the top has formed a thin crust. Cool the cake in the pan on a rack for 5 minutes and then run a knife around the edge to loosen the cake and invert the cake pan onto a serving plate. The cake should come right out. Then you can peel the parchment off the cake. If you want to flip it “right side up” you may. Or leave it upside down.

(5) Finish: Dust cake with additional cocoa powder and refrigerate for a few hours or overnight until ready to serve. (This cake tastes better on day 2 so plan to make it ahead if you have time!)

(6) Plate and serve: Serve with a dollop of whipped cream, a drizzle of heated raspberry jam, or a scoop of lactose-free ice cream. Store this cake for up to a week in an airtight container in the refrigerator.

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™ dessert recipes

Fifteen-Minute Fajitas (Low FODMAP)

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

Fajitas are delicious and they are really quite easy to make. You can make them with chicken, beef, shrimp, or a combination of the three and toss in different colored peppers, green onions, or even green chilies to add flavor and color. This recipe comes together in 15 minutes so it’s perfect for a weeknight meal, family gathering, or party when you don’t want to spend a lot of time in the kitchen. This very quick recipe delivers fabulous fajita flavor and color with just a handful of ingredients. Serve it with the traditional fajita fixings or toss it on a salad for a lower-carb version.

See how to make it!

Ingredients

3 tablespoons (1.9 oz) olive oil

2 chicken breasts, thinly sliced (12 - 16 oz)

2 tablespoons Smoke N Sanity Fajita Marinade and Seasoning (use code IBSGC15 for 15% discount)

1/2 red bell pepper (4 oz)

6 green onions (1.3 oz) (green part only), sliced

1/3 avocado (2.8 oz), sliced

Lime wedges for serving

1/2 teaspoon Kosher salt (.07 oz)

1/4 teaspoon black pepper (.03 oz)

Directions

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

(2) Prepare: Slice the chicken, bell peppers, and green onions.

(3) Cook the chicken: Put a medium-large skillet over medium-high heat. When the oil is hot and shimmering, add the chicken to the pan and spread out in one layer. Sprinkle with 1 tablespoon fajita seasoning. Cook for a minute or two, stirring and tossing the chicken. Add the green onions and bell peppers. Continue cooking and tossing until the chicken is just cooked through. Remove from the heat.

(4) Plate and serve: Serve warm with sliced avocado and lime wedges. If you want to make it more like traditional fajitas, serve with warm corn tortillas, lactose free sour cream, and grated extra sharp cheddar cheese.

Eat and enjoy every bite because you can!

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

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

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

More Deliciously Low FODMAP™ main course recipes

Pineapple Sweet and Sour Chicken (Low FODMAP)

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

Once you try this sweet and sour chicken you won’t ever need to get take-out again! It’s not deep-fried so it’s easy to make, light, and very flavorful. It’s wonderful with fresh pineapple, but canned pineapple may also be used. Serve it on its own, over spaghetti squash, rice noodles, or over white or brown rice to catch the delicious sauce. This is one of those delicious meals that comes together quite quickly so it’s a perfect weeknight meal.

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™ main course recipes

Lemon Dijon Salmon Filets En Papillote (Low FODMAP)

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

Dijon mustard and salmon pair very nicely as the bold flavor of the fish is enhanced by the bold flavor of the mustard. Whether you cook the fish on the grill or in the oven, this method of cooking, called “En Papillote” or “in paper,” is a great way to maintain flavor and moisture. Simple to make for one or two people, this recipe and method can be doubled (or tripled or more!) to serve many people, so it’s a great main course for a big family gathering or party.

Ingredients

4 salmon filets (skin on or off)

1 teaspoon Kosher salt

1/4 teaspoon black pepper

4 tablespoons Dijon mustard

3 tablespoons salted butter

1 lemon, sliced (and seeds removed)

Chives or green onions

Ingredients: Sauce

1/4 cup salted butter

Juice of 1/2 lemon

Directions

(1) Prepare: Preheat the oven or grill to about 400 degrees F. Lay a large piece of foil on a cookie sheet and then lay a large piece of parchment paper on top of the foil. Set the salmon filets close together but not touching on the parchment. Lightly salt and pepper the filets.

(2) Prepare the salmon: Put about 1 tablespoon of Dijon on each salmon filet and use the back of a spoon or your fingers to spread it evenly over the top and sides of the filet. Add a pat of butter and then top with two lemon slices for each filet.

(3) Wrap the salmon: Pull the foil up around the salmon and roll it together at the top to make a seal. Then fold the ends of the foil package to completely seal the salmon inside. This method is called “En Papillote” or “in paper” and it’s a great way to maintain flavor and moisture when you cook.

Make-ahead note: At this point, you may keep the salmon in the refrigerator until you’re ready to cook it.

(4) Cook the salmon: Slide the entire foil packet directly on the grill grate (if grilling). If cooking in the oven, you can keep the foil package on a cookie sheet. Bake for 15-20 minutes, until the salmon is cooked to your liking (when the fish is opaque all the way through it is fully cooked.) Remove from the heat. When ready to serve, open the foil packet. If you used salmon with the skin on, you may use a sharp metal spatula to pick up the meat of the salmon and leave the skin behind if you wish.

(5) Make the sauce: Melt the butter with the lemon juice in the microwave or on the stove.

(6) Plate and serve: Serve the salmon on a bed of rice, pasta, or vegetables. Drizzle generously with the sauce. Sprinkle with chives or green onion greens and a grind or two of black pepper. Serve alongside one of my crisp green salads.

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™ seafood recipes

30-Minute Veggie Chicken “Pad Thai” (Low FODMAP)

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

This is a super good dinner that you can whip up in a jiffy. You can make it with Pad Thai noodles and call it Pad Thai, or you can make it with brown rice and call it “Pad Thai” as I did. It has all the flavors of traditional Pad Thai but with a bit more fiber from the brown rice. This recipe is quick to make so it’s a perfect weeknight meal. It has a wonderful crunch with the peppers, peanuts, and water chestnuts, and great flavor with the chicken, eggs, and rice. Toss this together, and enjoy it for dinner tonight—and lunch tomorrow!

Ingredients

1 cup (6.4 oz) cooked brown rice (or use 6 oz Pad Thai rice noodles or 2 cups of cooked spaghetti squash)

1/4 cup (2.9 oz) gluten-free soy sauce

3 tablespoons (2.6 oz) real maple syrup (substitute 1 tablespoon unsweetened peanut butter for lower carb version)

2 tablespoons (1.5 oz) rice vinegar

1/2 teaspoon (.03 oz) black pepper and 1/8 teaspoon (.01 oz) red pepper flakes (or to taste)

3 tablespoons (1.9 oz) toasted sesame oil (or olive oil)

3/4 pound (12 oz) ground chicken

1 tablespoon (.54 oz) fresh ginger, peeled and grated

1/3 (3 oz) red bell pepper, thinly sliced

1 can (8 oz) water chestnuts, chopped (omit for lower carb version)

2-3 eggs, beaten

1 cup (4.46 oz) mung bean sprouts

1/2 cup (.28 oz) chopped cilantro or Thai basil

4 green onions (.44 oz), chopped

1/3 cup (.99 oz) roasted peanuts, chopped

Directions

(1) Cook the rice or noodles: If you don’t have cooked rice on hand, you should get that going first. If you use brown rice, it will take about 50 minutes to cook. White rice will take 20 minutes. Rice noodles will take 7 minutes. Cook what you prefer (or what you have on hand) per package instructions. All will be equally delicious!

(3) Make the sauce: In a small bowl, combine the soy sauce, maple syrup, rice vinegar, black pepper, and red pepper flakes.

(3) Cook the chicken: Set a large skillet over medium-high heat. Add the oil and, once hot, add the chicken and cook, stirring around until is browned all over, about 5 minutes. Then add the ginger, bell pepper, and water chestnuts and cook until the bell pepper is just tender but still bright red, about 2 minutes. Add a pinch of red pepper flakes and the black pepper and stir and cook another minute.

(4) Add the rice: Add the cooked rice and the sauce, tossing to combine. Cook until the rice is warmed through and begins soaking up the sauce, about 1 minute.

(5) Add the eggs: Push everything to one side of the skillet and add the eggs to the other side. Let cook until the edges start to set, 1 minute. Then roughly scramble the egg and toss it with the rest of the ingredients in the pan. Remove from the heat.

(6) Finish: Add the bean sprouts, cilantro, and green onions, and toss again.

Make-ahead note: At this point, you may let everything cool and refrigerate if it will be more than an hour until you are ready to serve. For best flavor, reheat in a skillet on the stove but you can also reheat single servings in the microwave.

(7) Plate and serve: Serve warm topped with additional green onions, peanuts, chili flakes, and a squeeze of lime juice.

Eat and enjoy every bite because you can!

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

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

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

More Deliciously Low FODMAP™ main course recipes

Linda’s Amazing Lemon Bread (Low FODMAP)

15 Minutes prep • 50 Minutes cook • Low FODMAP • Gluten-free • Serves 8 • Ok to make ahead: Steps 1-6

Linda Wilson was a wonderful baker and this lemon bread was a signature recipe that she was frequently asked to make. Thanks to her daughter Amy, who shared it with me, I was able to create a low FODMAP version for all of you. If you love lemon bread, you’re really going to love this one. Super lemony, moist, and absolutely delicious, this lemon bread will surely become a staple in your low FODMAP baking repertoire. It’s so good, you’re going to want to eat it all at once so keep to your serving size and share it because the whole family will want in on this one! Thank you to Linda for creating the original version of this amazing recipe and to Amy for sharing it with me!

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™ dessert recipes

Crisp and Crunchy Chicken Salad (Low FODMAP)

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

I love a good chicken salad and this version has become a favorite. A variety of vegetables make it crisp, crunchy, and delicious. It’s a great way to use up leftover chicken and add some protein and flavor to your favorite green salad. You can be creative with the crunchy vegetables you include depending on what you have on hand. It’s delicious on its own, as a side salad, or blended with gluten-free pasta to make a delightful chicken pasta salad.

Ingredients: Salad

1 cup (6 oz) cooked chicken, chopped

2 small stalks (0.7 oz) celery, chopped

1/2 red bell pepper (4 oz), chopped

1/2 cup (2.65 oz) jicama or cucumber, peeled and chopped (use cucumber for lower carb version)

1/4 cup almonds (0.85 oz/about 20 almonds), chopped

1/2 teaspoon (.07 oz) Kosher salt

1/4 teaspoon (.03 oz)  black pepper

Ingredients: Dressing

2 tablespoons (1.41 oz) mayonnaise

1 tablespoon (0.55 oz) lemon juice

1 tablespoon (0.74 oz) Worcestershire sauce

1 tablespoon (0.81 oz) Dijon mustard

2 teaspoons (0.42 oz) olive oil

Directions

(1) Prepare: Chop the chicken, vegetables, and almonds (if using) and put it all in a medium-sized bowl.

(2) Make the dressing: Combine all dressing ingredients in a small bowl and whisk to combine.

(3) Finish: Add dressing to the chicken and vegetables and stir to combine. Taste and add salt and pepper

Make-ahead note: At this point, you may keep the salad in the refrigerator until it’s ready to serve.

(4) Plate and serve: Serve a scoop of this chicken salad on your favorite green salad or enjoy it on its own.

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