Maple Glazed Grilled Chicken (low FODMAP)

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

Tender and flavorful, sweet and savory, this grilled chicken is easy to make and comes out moist and quite delicious. Pair it with some vegetable fried rice and you’ll have a perfect one-dish meal. Or, cool, then refrigerate for a delicious cold chicken, perfect for a picnic or salad.

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. 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™ main course recipes

Lemon Butter Halibut (Low FODMAP)

5 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-free • Serves 2 • Ok to make ahead: Step 1

Fresh Halibut is one of my favorite fish to cook and eat. It has a beautiful texture that makes it easy to work with, and it has a delicate flavor so it pairs wonderfully with fresh herbs and seasonings. This recipe is simple and very good. It’s quick to make so it’s perfect for a weeknight dinner. Pair it with a salad for an excellent low-carb meal or layer it on a bed of buttered steamed rice. Either way, it’s delicious.

Ingredients

2 Halibut steaks

1 tablespoon garlic-infused olive oil

4 tablespoons salted butter

2 tablespoons fresh dill, chopped, plus more for serving

Two lemons, one juiced and one cut into wedges for serving

Kosher salt and black pepper

Directions

(1) Prepare: Squeeze the lemon, and wash and dry the dill if needed.

(2) Sear the fish: Heat a medium-size frying pan over nearly high heat. When the pan is warm, add the garlic-infused olive oil. When the oil is hot, spread it around the pan, then, lay the halibut steaks in the pan to sear. You want the oil to sizzle when you add the fish. If it doesn’t sizzle, it’s not hot enough. Cook for about 2 minutes, or until the fish starts to brown on the bottom. Then flip it and sear the fish on the other side.

(3) Add the lemon and dill: Pour the lemon juice over the halibut steaks, then put a pat of butter (about a tablespoon) on top of each steak. sprinkle with the chopped dill, a good grinding of black pepper, and about 1/4 - 1/2 teaspoon of salt. Cover the pan, turn the heat down to medium and let cook for about 5 minutes until the fish is just cooked through.

(4) Finish: Remove the fish from the pan. Put the remaining 2 tablespoons of butter in the pan with the juices. Melt the butter and whisk or stir with a wooden spoon. Pour the sauce over the fish. Serve with lemon wedges.

(5) Plate and serve: Pour the sauce over the fish. Serve with lemon wedges.

Eat and enjoy every bite because you can!

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

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

More Deliciously Low FODMAP™ main course recipes

Spring Green Salad (low FODMAP)

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

If you know me at all, you know I love salad. And this salad is a wonderful change of pace! Mint and dill spring forward, nuts and seeds add crunch, and the feta adds a nice saltiness to the combination of flavors that is just wonderful. The sheer greenness of the salad itself is pleasing to look at. Did you know the human eye can see the color green better than any other color? Green is a color that conveys calm and peace. It stands for hope, positive change, and new life. It may even lower your blood pressure! So take a good look at this salad and then eat and enjoy every bite. Your whole body will thank you!

Ingredients: Salad

3 Persian cucumbers, peeled and sliced

2 green onions, green part only, chopped

2 tablespoons English peas

1/4 cup fresh mint leaves

1/4 cup fresh dill sprigs

1 1/2 cups baby arugula

1 1/2 cups gem lettuce, or any other preferred lettuce

2-4 ounces feta cheese, crumbled

1/2 cup roasted or raw pumpkin seeds (optional)

1/2 cup walnuts (optional)

Ingredients: Dressing

1/4 cup garlic-infused olive oil

3 tablespoons lemon juice

1 tablespoon Dijon mustard

1/2 teaspoon Kosher salt (or to taste)

1/4 teaspoon freshly ground black pepper

Directions

(1) Prepare the dressing: Put all of the ingredients into a jar, close the lid and shake until combined.

(2) Prepare the vegetables: Wash, peel and chop all vegetables.

Make-ahead note: At this point, you may keep the prepared vegetables in the refrigerator for a few hours until you’re ready to toss things together. You may want to hold off on chopping the mint and the dill so they don’t discolor. Just chop them and add them whenever you’re ready to assemble your salad.

(3) Assemble the salad: Put the salad ingredients in a large bowl (and chop and add the mint and dill if you haven’t done it already). Drizzle with about half the dressing. Toss, taste, and add more dressing to your liking.

(4) Plate and serve: Put salad on plates and sprinkle very lightly with Kosher salt. Serve as a side or main course for lunch or dinner.

Eat and enjoy every bite because you can!

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

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

More Deliciously Low FODMAP™ salad recipes

Chocolate Dipped Peanut Butter Rice Crispie Treats (low FODMAP)

5 Minutes prep • 30 Minutes cook/cool • Low FODMAP • Gluten-free • Makes 20 • Serving size: 1 - 2

Rice Crispie treats are one of those desserts I just love. They make me feel like I’m a kid at a bake sale with all kinds of goodies to choose from. And I always choose the Rice Crispie treat! This recipe brings together two of my favorite flavors, chocolate, and peanut butter, with the crisp rice cereal and marshmallows, to make the perfect (if a bit decadent) extra special treat! It’s chewy and chocolatey and peanut buttery—all at once.

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. 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.

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

More Deliciously Low FODMAP™ dessert recipes

Pain and Inflammation: What it is, Why it Matters, How to Prevent it

Most of us with IBS have some degree of pain and inflammation in our bodies at any point in time — even if we have our IBS symptoms under excellent control. This article, written by my amazing sister, Sarah Aitken, RN, MS, WHNP/FNP, and featured in her program, Diabetes Game Changer, is an excellent explanation of what inflammation does to us along with a run down of very practical ways we can decrease inflammation in our bodies. After reading this article, I learned some important things I will incorporate into my life and my practice and I wanted to share it with you so you can benefit from her teaching as well.

Let’s Talk Pain and Inflammation! 

By Sarah Aitken, RN, MS, WHNP/FNP, Diabetes Game Changer Program

I have been a Nurse Practitioner for many years, and during that time I would guess that I have diagnosed hundreds of people with various chronic inflammatory conditions, including Fibromyalgia, Celiac Disease, Rheumatoid Arthritis, Lupus, inflammatory bowel disease, multiple sclerosis, and more. These diseases can affect almost any organ in the body, and in most cases more than one organ. 

Classic signs of inflammation include joint stiffness, muscle pain, trigger point pain, bowel problems, rashes, sleep problems, fatigue, fevers, confusion, and memory loss. 

But little known to the lay person are the diseases CAUSED by chronic inflammation, including cancer, heart disease, diabetes, Alzheimer’s, depression, and more. 

In the medical community, we refer to inflammation as “the secret killer.” 

In 1891 American oncologist William Coley noticed a connection between bacterial infections and cancer tumor regression, and he developed extracts of bacteria that he used to try to intentionally reduce tumor size in humans. He called them “Coley’s toxins.” 

Eventually, further research isolated the beneficial component in the “toxin” as a lipopolysaccharide created by the bacteria used by Coley, and researcher M. Shear was the first to demonstrate its ability to reduce tumors in animal studies. 

Today we know that TNF (Tumor Necrosis Factor) is an extremely important component of our immune system and is critical for protection against infection. 

In addition, we have developed medical therapies that use TNF to reduce tumor size. 

However, TNF is a double-edged sword.

More IBS Game Changer Tips and Tools

Perfectly Tender Grilled Chicken (low FODMAP)

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

Tender, juicy chicken breasts are not impossible. It’s all in the seasoning, timing, and temperature. Pair them up with a crisp green salad, some mashed Yukon Gold potatoes, and a bit of melted butter and you’ve got a wonderful low FODMAP meal the whole family will enjoy.

Ingredients

2 boneless skinless chicken breasts

3 tablespoons low FODMAP all purpose seasoning (I used Smoke N Sanity Triple S All Purpose Seasoning use code IBSGC10 for a 10% discount)

2 tablespoons salted butter, melted

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. Cover the dish with plastic wrap and refrigerate until ready to use, ideally about 4 hours before cooking or overnight.

(2) Season the chicken: Sprinkle the Triple S seasoning evenly over both sides of each chicken breast.

(3) Cook the chicken: Preheat your smoker or barbecue to 350 degrees F. After about 10 minutes, when the grill is hot, place the chicken directly on the grill grates. Close the lid and cook for 10 - 15 minutes (20 minutes if the breasts are quite large). Cook only until the internal temperature of the thickest part of the chicken breast is 165 degrees F. Check every few minutes so you don’t overcook them.

(4) Prepare the sides: Meanwhile, make the mashed potatoes or rice and salad

(5) Finish: Remove chicken from the grill, cover with foil, and let rest for 5 minutes before slicing and serving.

(6) Plate and serve: Slice the chicken and serve on a bed of mashed Yukon Gold potatoes. Drizzle the chicken and potatoes with the melted butter. Serve alongside a nice green salad for a perfect meal.

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

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

More Deliciously Low FODMAP™ main course recipes

Strawberry Mint Margarita (low FODMAP)

10 Minutes prep • 30 Minutes cook • Low FODMAP • Serves 2 • Ok to make ahead: Steps 1-3

It’s strawberry season, so I’m whipping up a few low FODMAP strawberry treats for you to enjoy. The strawberry syrup in this recipe makes the perfect base for a fancy margarita but it would be equally good over vanilla ice cream for dessert! Make this margarita as a cocktail or a mocktail and enjoy the intense strawberry flavor and vivid color.

Ingredients: Strawberry Syrup

1 pint (about 3 cups) fresh strawberries, quartered

1/2 cup granulated sugar

1 teaspoon lemon juice

6 fresh mint leaves

Ingredients: Margarita

3/4 cup strawberry syrup

3/4 cup crushed ice

2 ounces tequila (I used Don Julio Blanco) - OK to leave this out for a “mocktail” version

2 tablespoons sugar (for rimming the glasses with sugar)

Directions

(1) Prepare: Wash and quarter the strawberries.

(2) Make the strawberry syrup: In a medium saucepan combine the strawberries, sugar, mint leaves, and lemon juice. Stir to combine and bring the mixture to a simmer. Simmer uncovered, over medium-low heat, for 30 minutes, stirring often. Remove from the heat and let cool completely (put it in the refrigerator if you’re in a hurry).

(3) Rim the glasses with sugar: Spread the 2 tablespoons of sugar on a shallow plate. Use one of the quartered strawberries to moisten the rim of each of your glasses. Dip the moistened rim in the sugar a few times until the entire rim is sugared. Set the glasses aside until you’re ready to fill them.

(4) Blend the margarita: In a blender, combine 3/4 cup of the strawberry syrup with 3/4 cup crushed ice. Add 2 ounces of tequila (if using). Blend until smooth. If it’s too thick, add a bit more strawberry syrup. If it’s too thin, add a bit more ice. Blend until smooth.

(5) Finish: Pour into prepared glasses and garnish with mint leaves.

Sip and enjoy every bit because you can!

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

More Deliciously Low FODMAP™ drink recipes

Strawberry Grand Marnier Crisp (low FODMAP)

15 Minutes prep • 50 Minutes cook • Low FODMAP • Gluten-free • Serves 8 • Ok to make ahead: Steps 1-4

Strawberry season means you can get beautiful strawberries that taste extra delicious so grab some for this easy make-ahead dessert. Five or six strawberries is a low FODMAP serving and this recipe brings out the best flavor of your strawberries so it makes a few strawberries go a long way! Serve it with vanilla ice cream, whipped cream, or whipped coconut cream for the perfect summer dessert.

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. 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™ dessert recipes

Carrot Cake with Brown Butter Caramel Cream Cheese Frosting (low FODMAP)

15 Minutes prep • 45 Minutes cook • Low FODMAP • Gluten-free • Serves 12 • Ok to make ahead: Steps 1 - 5

I used to think classic cream cheese frosting is what made carrot cake so good. And then I tried browning the butter and adding some heavy cream to the frosting — and it changed the game. This extra-special carrot cake is easy to make and you can be certain the whole table will love it. This cake is best on the second day so it’s a good one to make ahead and refrigerate overnight before serving. Perfect for a party, potluck, or picnic!

Ingredients: Cake

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 cup drained crushed pineapple or finely-diced fresh pineapple

1/2 cup walnuts, chopped (optional)

Ingredients: Frosting

1/2 cup salted butter, at room temperature

1/4 cup heavy cream

3 ounces lactose-free cream cheese, at room temperature

1/12 - 2 cups powdered sugar, sifted

2 teaspoons vanilla extract

Directions: Cake

(1) Prepare: Preheat oven to 350 degrees F. Butter and flour a 9'‘ x 13” baking pan or two 9” round pans if you prefer. Line the bottom of each round pan with parchment to ensure cake layers come out of the pan cleanly.

(2) Combine dry ingredients: Measure flour, baking soda, baking powder, cinnamon, and salt in a sifter.

(3) Combine wet ingredients: Mix grated carrots, chopped pineapple, vegetable oil, and eggs in a mixing bowl and stir well to combine.

(4) Add remaining dry ingredients: Add sugar and stir in. Finally, add sifted dry ingredients and stir in.

(5) Bake: Pour batter into prepared baking pan(s). Bake at 350 degrees F for 45 minutes or until a toothpick inserted in the center comes out clean. Let cool and frost with brown butter caramel cream cheese frosting.

Directions: Frosting

(6) Make the caramel: Melt the butter together with the brown sugar and heavy cream in a saucepan. Bring to a boil and cook 2 minutes or until the sugar has dissolved. Add a pinch of salt and stir to mix in. Remove from the heat and add to the bowl of a stand mixer. Let cool completely.

(7) Add the remaining ingredients: Add the cream cheese and beat until creamy. Sift in the powdered sugar, then add the vanilla. Beat until well combined. The frosting should be creamy, if it’s too thin, put the frosting in the refrigerator for 10-15 minutes.

(8) Finish: Frost the cake and refrigerate overnight if possible for the best flavor. Serve at room temperature the next day with a dusting of fresh-grated nutmeg.

Eat and enjoy every bite because you can!

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

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

More Deliciously Low FODMAP™ dessert recipes

Sourdough Bruschetta with Herbed Ricotta Cream (low FODMAP)

20 Minutes prep • 16 Minutes cook • Low FODMAP • Vegetarian • Serves 8 • Ok to make-ahead: Steps 1-5

Perfect for your next family gathering, this delicious bruschetta is crisp, creamy, beautiful, and low FODMAP too! My recipe for a lactose-free ricotta equivalent will make you certain you’re eating the real thing. And, you will swear there is garlic in this flavorful combination of herbs and spices, but no. It’s free of FODMAPs so you can eat and enjoy every bite.

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. 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™ appetizer recipes you might enjoy

Salted Brown Butter Oatmeal Chocolate Chip Cookies (low FODMAP)

25 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-free • Makes 24 • Serving size 2

Another chocolate chip cookie recipe? Yup. And this one’s a keeper! These cookies have got it all. Brown butter. Oatmeal. Chocolate. And a dusting of flaky salt to finish them off. They’re chewy, and buttery, and the whole family will love them. Planning a potluck or picnic? These cookies should have a place on the menu!

Ingredients

2 sticks (1 cup) salted butter, at room temperature

3/4 cup light brown sugar

3/4 cup white sugar

1/4 cup lactose-free sour cream

1 egg, at room temperature

2 teaspoons vanilla extract

2 cups gluten-free flour

1 1/2 cups gluten-free rolled oats

1 teaspoon baking soda

1/2 teaspoon kosher salt

1 cup semi-sweet chocolate chips

Flaky salt to sprinkle on top

Directions

(1) Brown the butter: Add 1 stick (8 tablespoons) butter to a skillet set over medium heat, cooking until the butter begins to brown, about 3-4 minutes. Remove from the heat and transfer to the bowl of your stand mixer. If you’re in a hurry to cool it off, put it in the freezer to chill, 10 minutes, but no longer. You don’t want it to freeze.

(2) Prepare: Preheat the oven to 350 degrees F. Line a baking sheet with parchment paper. Combine flour, oats, baking soda, and salt in a bowl and whisk to combine. Then set aside.

(3) Make the dough: In the bowl of your stand mixer, beat together the remaining 1 stick of butter, the cooled browned butter, and the sugar on medium-high speed until light and fluffy (2 - 3 minutes). Beat in the sour cream, egg, and vanilla, until well combined. Add the flour, oatmeal, baking soda, and salt mixture in two parts, beating on medium-high for 1 minute and scraping down the sides of the bowl in between. Fold in the chocolate chips.

(4) Shape the dough: Use a large cookie scoop or spoon and roll the dough into 2 tablespoon size balls and place them 3 inches apart on the prepared baking sheet. No more than 6 cookies per sheet as they spread.

(5) Bake: Bake for 7 minutes, then rotate the pan and bake another 3-5 minutes, the cookies will begin to brown around the edges, but still be doughy in the center.

(6) Finish: Remove from the oven and let the cookies cool on the baking sheet (they will continue to cook slightly as they sit on the baking sheet). Sprinkle with flaky salt if desired while they are still hot.

(7) Serve: Eat warm or let them cool first. Store in an airtight container for up to 3 days if they last that long!

Eat and enjoy every bite because you can!

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

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

More Deliciously Low FODMAP™ dessert recipes

Easy Teriyaki Chicken Salad (low FODMAP)

15 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-Free • Lactose-Free • Serves 4 • Ok to make ahead: Steps 1-2

This super simple salad is a great one to serve for a picnic, potluck, or when you have a variety of preferences at the table. The salad is hearty and full of variety so your gut biome will thank you, and the chicken is quick to fix and can be added separately so your veggie family/friends with thank you. It’s a win-win. And, it’s delicious!

Ingredients: Salad

4 cups mixed salad greens of your choice

2 Persian cucumbers, sliced

1 red or orange bell pepper, seeded and chopped

2 carrots grated

1 heirloom tomato or 3/4 cup cherry tomatoes, sliced

1/2 cup jicama, peeled and chopped (optional)

1/2 cup blueberries, washed (optional)

1/2 cup microgreens (optional)

2 tablespoons parsley, chopped (optional)

Ingredients: Dressing

1/3 cup olive oil

1/4 cup balsamic vinegar

2 tablespoons white balsamic vinegar

1/2 teaspoon Kosher salt and 1/4 teaspoon black pepper (or to taste)

Ingredients: Chicken

4 small or 2 large chicken breasts, boneless, skinless

2 tablespoons garlic-infused olive oil

2 tablespoons Smoke N Sanity Teriyaki seasoning (this seasoning is low FODMAP and very low sodium)

2 tablespoons of parsley, chopped

Directions

(1) Salt the chicken: This step is optional but results in more flavorful and tender meat. Remove the chicken from the packaging and lay the meat on a rimmed plate or baking dish. If the breasts are very thick, slice them in half horizontally. Season both sides of each piece of chicken lightly and evenly with Kosher salt. Cover with plastic wrap and refrigerate for 4 hours, overnight, or until ready to cook. (I like to salt meat when I bring it home from the market then carefully re-wrap it and keep it in the refrigerator for a day or two until I’m ready to do something with it.)

(2) Cook the chicken: Put the oil in the frying pan and warm over medium-high heat. Sprinkle the chicken on one side with 1 tablespoon Smoke N Sanity Teriyaki seasoning and, once the oil is hot in the frying pan, lay the chicken breasts seasoned side down in one layer in the pan. Cook them in two batches if needed to prevent crowding (adding a bit more oil before adding the second batch). The oil should sizzle but not smoke when you put the chicken in.

Sprinkle the top side of the chicken with 1 tablespoon Smoke N Sanity Teriyaki seasoning as it cooks. Cook for about 5 minutes until it’s nicely browned on the bottom. Flip the chicken and cook for another 3 - 5 minutes until nicely browned and just done in the middle. When the chicken is cooked, remove it to a plate and let cool, or keep it warm if you like, until ready to serve. Let the chicken rest at least 5 minutes before cutting it into thick slices before adding it to the salad. If there’s any juice from the cooked chicken on the plate, drizzle it over the chicken so you don’t miss a drop of flavor.

(3) Make the salad: Meanwhile, wash, peel, chop, grate, and combine all the salad ingredients in a bowl. Make the dressing. Toss the dressing with the salad.

(4) Plate and serve: Put a generous helping of salad on each plate and lay the chicken on top of the salad. Sprinkle with chopped parsley. Serve with some fresh (real) sourdough bread.

Eat and enjoy every bite because you can!

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

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

More Deliciously Low FODMAP™ salad recipes

Creamy Cajun Creole Chicken and Sweet Peppers (low FODMAP)

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

This is one of those recipes you can prepare in the time it takes to cook the rice. This means it’s quick and simple and perfect for a weeknight dinner. Best of all, it’s delicious! The creamy sauce poured over the chicken and rice is a perfect combination. The seared peppers that cook in the same pan as the chicken, stay crisp and colorful and complement the chicken and rice perfectly.

Become a Patron!

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. 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.

Become a Patron!

More Deliciously Low FODMAP™ main course recipes

Chicken Katsu and Coconut Rice (low FODMAP)

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

A wonderful blend of creamy rice and crispy chicken, this bowl is simple, satisfying, and delicious. Adding coconut milk instead of water when cooking rice is one of my favorite ways to give plain rice a new flavor and texture. Toasting the rice in sesame oil before cooking it adds yet another delightful element of flavor. In this recipe, the smooth creaminess of the coconut rice offsets the crisp saltiness of the chicken Katsu very nicely.

Ingredients: Chicken Katsu

2/3 cup, plus 2 tablespoons gluten-free low sodium soy sauce

2 tablespoons toasted sesame oil, divided

1 tablespoon maple syrup

1 tablespoon fresh ginger, grated

2 tablespoons green onions (green part only), chopped

1 teaspoon, plus 3 tablespoons sesame seeds, plus more for serving

2 boneless chicken breasts, sliced in half horizontally

3/4 cup gluten-free Panko crumbs

Red pepper flakes

Green onions, green part only, chopped, for serving

Ingredients: Coconut Rice

1 1/2 cups jasmine rice

1 tablespoon toasted sesame oil

1 (14 ounce) can (1 3/4 cup) unsweetened coconut milk

1 1/4 cup water (or you can use all coconut milk if you prefer)

1/2 teaspoon Kosher salt

Ingredients: Soy Mayonnaise

1/3 cup mayonnaise

1 tablespoon gluten-free soy sauce

1 teaspoon rice vinegar

Red pepper flakes (to taste)

Directions

(1) Salt the chicken: This step is optional but results in more flavorful and tender meat. Cut chicken breasts horizontally and trim off any fat or skin. Season both sides of each piece of chicken evenly with Kosher salt and lay the meat on a rimmed plate or baking dish. Cover with plastic wrap and refrigerate 4 hours, overnight, or until ready to cook. (I like to salt meat when I bring it home from the market then re-wrap it and keep it in the refrigerator until I’m ready to do something with it.)

(2) Make the sauce/marinade: In a medium bowl, combine 2/3 cup tamari/soy sauce, sesame oil, maple syrup, ginger, green onion, 1 teaspoon sesame seeds, and chili flakes.

(3) Make the rice: In a saucepan, heat 1 tablespoon of toasted sesame oil until hot but not smoking. Rinse the rice in a sieve until the water runs clear. Drain and add the rice to the hot oil and let it toast for about 2 minutes. Next, add the coconut milk or coconut milk and water plus the salt. Stir to blend. Cover, bring to a gentle boil, then reduce the heat to low and keep covered while simmering for 20 minutes. Turn the heat off and let sit for another 5 - 10 minutes.

(4) Marinate the chicken: Place the chicken in a bowl and pour about 1/2 cup of the sauce over the chicken, save the rest for serving. Let the chicken sit 10 minutes or more until ready to cook.

(5) Make the soy mayonnaise: Combine all ingredients in a small bowl and stir with a fork or whisk to combine. Taste and add red pepper flakes to your liking.

Make-ahead note: At this point, you may set everything aside in the refrigerator until you are ready to cook the chicken.

(6) Dredge the chicken: Place the Panko and 3 tablespoons of sesame seeds in a shallow bowl. Dredge both sides of the chicken through the Panko mixture, pressing to adhere. Set the chicken aside on a plate.

(6) Cook the chicken: Heat a few tablespoons of toasted sesame oil in a large skillet over medium-high. Add the chicken and cook until golden brown, 3-4 minutes. Flip the chicken and cook until golden brown on the other side, about 3-4 minutes. Transfer to a cutting board. Let sit for a couple of minutes, then use a sharp knife to cut the meat into strips.

(7) Plate and serve: Add the rice to bowls, top with chicken and green onions. Drizzle with the soy mayonnaise and the reserved soy sauce mixture.

Eat and enjoy every bite because you can!

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

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

More Deliciously Low FODMAP™ main course recipes

BBQ Chicken Pizza with Bacon and Pineapple (low FODMAP)

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

BBQ sauce, chicken, pineapple, and bacon. There are those who would say this is the perfect pizza! I say it’s delicious. And it’s a great way to use up leftover chicken. Shape the gluten-free crust, then pile on the toppings for a family-pleasing pizza dinner.

Ingredients: Pizza Crust

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

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

1 tablespoon sugar

2 cups gluten-free flour (Bob’s Red Mill works well)

1 teaspoon Kosher salt

1 large egg

1 teaspoon dried basil

3 tablespoons garlic-infused olive oil plus additional for spreading out the dough

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

Ingredients: Pizza

2/3 cup low FODMAP BBQ Sauce - See my recipe here

Cooked chicken (my Teriyaki Chicken works great), chopped

1 pound bacon, cooked, cooled and chopped

1 small can pineapple rounds in pineapple juice (or fresh pineapple), chopped

2 carrots, grated

2 green onions, green part only, chopped

1/2 cup cilantro, chopped

1/4 teaspoon chili flakes, crushed (or to your liking)

1 1/2 cups extra sharp cheddar cheese, grated

Directions

(1) Make the BBQ sauce: Directions to make my BBQ sauce are here. You may also use purchased low FODMAP. BBQ sauce such as FODY Foods Feelin’ Saucy BBQ Sauce.

(2) Prepare other ingredients: Cook and chop the bacon. Chop the cooked chicken. Grate the cheese. Chop the vegetables. Chop the pineapple.

Make-ahead note: At this point, you may set the BBQ sauce, and other prepared ingredients and set aside (and refrigerate) until you’re ready to make the pizza.

(3) Preheat the oven: Set pizza stone or cookie sheet on the middle rack of the oven and preheat oven to 425 degrees F.

(4) Start the yeast: Combine water, sugar, and yeast in a mixing bowl and let it sit for 5 minutes until it begins to froth.

(5) Make the dough: Combine flour, salt, and dried basil in a large bowl. Add in the egg, olive oil, vinegar, and yeast mixture. Stir until the flour is combined and the dough comes away from the sides of the bowl. Don’t add more flour – the dough is supposed to be a bit sticky.

(6) Shape the dough: Turn the dough out in the middle of a piece of parchment on a flat surface and, using your fingers dipped in olive oil, gently press and push the dough out into a round or rectangle. It’s a bit sticky so keep dipping your fingers in olive oil and keep pressing it out until it’s all about the same thickness and in the shape you want. The surface of your crust doesn’t have to be smooth, your toppings will be covering it anyway. I like to spread it out fairly thin so I have more room to add toppings. You can roll or crimp around the outside edge of the crust if you like just to make it pretty.

(7) Pre-cook the pizza crust: Before adding any sauce or toppings, transfer the dough on the parchment to the hot pizza stone or cookie sheet in the oven and cook for 8 minutes.

(8) Add toppings: Remove from the oven and spread the BBQ sauce on the hot pizza crust. Then, layer on the cooked chicken, pineapple, bacon, green onions, and the cheese. Season with salt and pepper.

(9) Finish: Put the pizza back in the oven and cook for another 8-10 minutes until the edges of the crust are browning nicely and the cheese is melted and bubbly.

(10) Plate and serve: Remove from the oven to a cutting board. Sprinkle with the red pepper flakes, and chopped cilantro, and let stand for a couple of minutes, then slice and serve hot as it’s best that way!

Eat and enjoy every bite because you can!

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

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

More Deliciously Low FODMAP™ Pizza recipes

Chocolate Strawberry Dessert Waffles (low FODMAP)

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

Those of us who don’t eat breakfast often miss the wonderful breakfast foods that tend to be served only in the morning. But why not have breakfast foods at other times? For example, who doesn’t love a dessert waffle? This combination of crisp waffles, sweet strawberries, melted chocolate, and whipped cream makes a decadent breakfast or delicious dessert.

Become a Patron!

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. 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.

Become a Patron!

More Deliciously Low FODMAP™ dessert recipes

Bacon Cheddar Savory Waffles (low FODMAP)

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

When I was a kid, my mom would sometimes make waffles for dinner and I loved it! These savory cheddar waffles are my take on dinner waffles, but they are equally delicious for breakfast. If you’re not a fan of bacon, leave it out. These waffles are fantastic with or without the bacon. These savory waffles can be served with butter and syrup, or Benedict-style with hollandaise, poached eggs, and bacon. Serving them for dinner? Try topping with fried chicken! No matter how you top them, you can’t top them!

Ingredients

1 3/4 cups plus 2 tablespoons gluten-free Bisquick or gluten-free baking flour

1 tablespoon baking powder

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

1/2 teaspoon smoked paprika

1 teaspoon Kosher salt

3 large eggs, separated

1 1/2 cups lactose-free whole milk with 1 tablespoon white vinegar added to make it sour

6 tablespoons unsalted butter, melted and cooled slightly

1 1/2 cups extra sharp cheddar cheese, grated

2 tablespoons parmesan cheese, grated

4 slices bacon, cooked and chopped

Directions

(1) Prepare: Cook the bacon. Grate the cheese. Preheat waffle iron. In a medium bowl, whisk together flour, baking powder, salt, and spices until evenly incorporated. Combine the milk and vinegar and let sit for 5 minutes to sour.

(2) Combine wet and dry ingredients: Separate the eggs, putting the whites in the bowl of your stand mixer, and set aside. Whisk the egg yolks together with the sour milk. Add to dry ingredients and stir with a rubber spatula until fully combined. Stir in the melted butter.

(3) Beat the egg whites: Beat egg whites with a whisk or with the whisk attachment in the bowl of your stand mixer. Beat on medium-high speed until the whites hold medium-soft peaks.

(4) Fold in egg whites and cheese: Fold the egg whites into the batter to lighten and keep folding until almost incorporated. Fold in the shredded cheddar and Parmesan cheeses, and the chopped cooked bacon (if using).

(5) Cook the waffles: In my waffle iron, this recipe makes two full Belgian waffles (each divided into 4 quarters). Spray the preheated waffle iron with non-stick spray. Scoop about half the batter, divided in four, into the waffle iron. You may need more or less batter depending on your specific device. Cook for about 5 minutes (longer than you would for a typical sweet waffle) or until waffles are deep golden brown and crisp. Remove from the waffle iron and set on a cooling rack to cool (so they remain crisp).

(6) Plate and serve: These savory waffles can be served for breakfast, with butter and syrup, or Bennedict-style with hollandaise, poached eggs, and bacon. Serving them for dinner? Try topping with fried chicken.

(7) Store and reheat: These waffles reheat and freeze well. Keep them in an airtight container in the fridge for 2-3 days. To reheat, put them in a preheated 300-degree F oven for 5 to 10 minutes until heated through and even a bit crispier than they were fresh out of the waffle iron. You can also reheat in the toaster—but the result isn’t quite as crisp as the oven version. Freeze waffles in an airtight container for up to 3-4 months so you can pull one or two out at a time and enjoy them.

Eat and enjoy every bite because you can!

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

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

More Deliciously Low FODMAP™ breakfast recipes

Crispy Tikka Masala Tofu Bowl (low FODMAP)

15 Minutes prep • 45 Minutes cook • Low FODMAP • Gluten-Free • Lactose-Free • Vegetarian • Vegan • Serves 2 - 4 • Ok to make-ahead: Steps 1 - 2

Fresh flavors and colors and crispy tofu blend together in this delicious bowl with a creamy, lightly spicy, Tikka Masala sauce. I served it over brown rice but you could use quinoa, white rice, or even polenta. Your vegetarian and vegan friends will love it and so will the rest of the table. It’s hearty and flavorful and features 12 different plants to delight your gut biome. It heats up nicely in the microwave so make a little extra and save it for lunch.

Ingredients: Sauce

1 tablespoon garlic-infused olive oil

1 bunch green onions, green part only, chopped

2 tablespoons Smoke N Sanity Tikka Masala seasoning (use code IBSGC10 for 10% discount)

1 teaspoon ground cumin

1 can coconut milk

Juice of 1/2 lemon

1/2 cup cilantro, chopped (or use 1/4 cup chopped chives if you’re not a fan of cilantro)

Kosher salt and black pepper

2 small zucchini and 1 summer squash, cubed

Ingredients: Tofu

1/2 cup corn starch

1/4 cup white sesame seeds

1 teaspoon Kosher salt

2 tablespoons garlic-infused olive oil

1 package firm or extra-firm tofu, drained

Ingredients: Bowl

1 cup white rice or brown rice, rinsed and cooked per package instructions in low FODMAP chicken broth (use code IBSGC15 for 15% discount) or water

For serving:

1 carrot, grated

2 radishes, sliced

1/2 cup cilantro or chives, chopped

1/2 cup microgreens (optional)

Directions

(1) Prepare: Drain the tofu and set it on a rimmed dish lined with paper towels. Cover with paper towels and set a cast-iron frying pan or another heavy object on top of the block of tofu to press the water out. Let sit for about 30 minutes. Chop the radish and grate the carrot.

(2) Cook the rice: Rinse and cook the rice per package instructions. I like to cook it in chicken broth instead of water, but either one is delicious and, of course, if you’re making it vegetarian, don’t use chicken broth!

(3) Dredge the tofu: Put the cornstarch, sesame seeds, salt, and pepper on a plate and mix together. Cut the drained tofu into cubes. Toss the cubes in the cornstarch mixture covering all sides of each cube.

(4) Cook the tofu: Heat the olive oil in a medium skillet. When hot, add the tofu all in one layer. Cook until browned, then flip each piece of tofu over. Cook again until brown, then flip to another side until all 4 sides are browned and crisp.

(5) Prepare the sauce: Heat the olive oil in a medium skillet. When hot, add the chopped green onions. Cook for about a minute, then add the Tikka Masala and the ground cumin. Cook for about 30 seconds, then add the coconut milk. Stir to blend, add the cubed summer squash and zucchini, and simmer for about 5 minutes. Then add the lemon juice and cilantro or chives. Stir, taste, and add salt and pepper to your liking.

(6) Plate and serve: Put a scoop of rice on each plate or bowl. Ladle over the sauce with the summer squash and zucchini. Add a scoop of crispy tofu. Drizzle over a bit more sauce. Add the carrot and radishes around the edge and sprinkle the microgreens (or chopped cilantro or green onions) over the top.

Eat and enjoy every bite because you can!

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

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

More Deliciously Low FODMAP™ main course recipes

Target 30 Greens and Potato Salad (low FODMAP)

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

Here’s another salad in my series of Target 30 recipes. What’s Target 30 you say? For the optimal health of your gut biome, the latest recommendation is to eat 30 different plant-based foods every week. Learn more about that in this very interesting article here. That doesn’t mean you stuff yourself with salad all day every day. It’s not volume, it’s variety that makes your gut biome so happy. Plants include nuts, seeds, herbs, spices, fruits, vegetables, and even oils. Potatoes are plants so they count too! As you all know if you’ve been here a while, I love salad! This latest salad is one more great way to pack plants into your diet in a delicious way!

Become a Patron!

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. 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.

Become a Patron!

More Deliciously Low FODMAP™ salad recipes

One Pan Broccoli, Mushrooms, and Wild Rice Bake (low FODMAP)

15 Minutes prep • 60 Minutes cook • Low FODMAP • Gluten-Free • Vegetarian • Serves 6 - 8 • Ok to make-ahead: Steps 1 - 4

Originally published in December of 2020, I refreshed this one-pan vegetarian dish for an upcoming dinner party so I had to share. Roasted broccoli, fresh herbs and baby spinach, flavorful mushrooms, and melty cheese, all blend perfectly together with the wild rice. Cooking it all in one pan makes it easy to cook and easy to clean. This dish is equally good as a vegetarian main course or as a delicious side dish. And, it’s great to make for company because it can be prepared ahead and finished in the oven when it’s time to serve.

Ingredients

3 tablespoons garlic-infused olive oil

8 ounces oyster mushrooms, chopped

2 leeks, green part only, chopped

1 teaspoon dried dill

2 tablespoons fresh thyme, chopped, plus more for serving

1/2 teaspoon crushed red pepper flakes (or to taste)

Kosher salt and black pepper

2 tablespoons salted butter

2 cups wild rice blend

4 cups water or low-FODMAP chicken broth

1 or 2 Parmesan rinds (optional but add flavor, especially if not using chicken broth)

4 cups broccoli, florets only

2 cups fresh baby spinach, washed and stemmed

1 cup shredded sharp cheddar cheese

1 cup shredded gruyère cheese

1/2 cup chopped walnuts (optional)

Directions

(1) Prepare: Chop the mushrooms and the thyme. Wash and chop the leek greens. After you get the mushrooms and leek greens cooking, wash and stem the spinach, chop the broccoli, and grate the cheese.

(2) Cook the mushrooms: Heat the olive oil in a large, oven-safe skillet over medium heat. When the oil shimmers, add the mushrooms, leeks, thyme, dill, crushed red pepper, and season with salt and pepper. Toss to coat the mushroom in the oil, and cook undisturbed for 5 minutes or until golden.

(3) Cook the rice: Add the butter and wild rice, and cook for 2-3 minutes to toast the rice. Pour in 4 cups of water (or chicken broth if using) and add the Parmesan rinds (if using). Bring to a boil, cover, and reduce heat to low. Cook, covered for 40-45 minutes until most of the liquid is absorbed.

Preheat the oven to 425 degrees F.

(4) Add the vegetables: Once the rice is cooked, remove the parmesan rinds (if used) stir in the broccoli, spinach, and 1/2 cup of each cheese. Season with salt and pepper. Transfer the entire mixture to a baking/serving dish if you’d rather not serve in your frying pan.

Make-ahead note: At this point, you may cool, cover, and refrigerate the rice and vegetables until you’re ready to heat and serve.

(5) Finish: Scatter the remaining cheese over the top of the rice and vegetables. Transfer to the oven and bake 20-25 minutes, until the cheese is melted and just beginning to brown. Serve warm with additional thyme and walnuts (if using) for garnish.

Eat and enjoy every bite because you can!

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

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

More Deliciously Low FODMAP™ main course recipes