Extra Special Turkey Tetrazzini (low FODMAP)

20 minutes prep • 25 minutes cook • Low FODMAP • Gluten-free • Serves 6 • Ok to make ahead: Step 1

This is not an old-fashioned mushroom soup tetrazzini! It’s super creamy, full of fresh herbs and seasonings, and topped with parmesan panko crumbs that form a wonderful crisp crust over the creamy pasta. It’s easy to make and turns your holiday leftover turkey into a delicious dish the whole family will love. Serve it with some crusty sourdough and our Holiday Salad or our Simple Gem Salad and you’ll have a perfect meal.

Ingredients

12 ounces gluten-free pasta (I used Delallo Penne Rigate)

7 tablespoons butter, divided

One bunch green onions (green part only) chopped

2 stalks celery, chopped

1 pound oyster mushrooms, chopped (optional)

1/2 cup white wine (I used Sauvignon Blanc)

1 teaspoon Smoke N Sanity Essence of Garlic Salt (use code IBSGC15 for 15% discount)

1 teaspoon Smoke N Sanity Essence of Onion Salt (use code IBSGC15 for 15% discount)

2 teaspoons fresh or freeze-dried chives

1/4 cup gluten-free flour (I used Bob’s Red Mill 1 for 1)

2 1/4 cups 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 cup heavy cream

Kosher salt and black pepper

1 pound cooked turkey, chopped (about 2 1/2 cups)

1 cup extra sharp cheddar cheese, grated

1 cup fresh grated parmesan, divided

1 cup chopped roasted vegetables if you have them leftover (optional)

1/2 cup walnuts, chopped (optional)

1 teaspoon dried thyme

1 cup gluten-free panko bread crumbs (or pork panko for lower carb version)

2 tablespoons garlic-infused olive oil

Directions

(1) Prepare: This recipe leverages leftovers so if you’re making from scratch, you’ll want to cook the turkey ahead of time. Preheat oven to 350 degrees F and grease a 9”x13” (or equivalent) baking dish with 1 tablespoon of butter.

(2) Make the pasta: In a large pot of boiling salted water cook the pasta according to package directions. Drain. Do not rinse. Toss with a drizzle of garlic-infused olive oil if it begins to stick together.

(3) Cook the vegetables: In a large skillet over medium heat, melt 2 tablespoons of butter. Add green onions and celery, and cook until tender, 1 minute. Add the mushrooms and wine and cook until most of the wine is absorbed and the mushrooms are soft, 5 minutes.

(4) Make the creamy sauce: Add the remaining 4 tablespoons of butter to the skillet with the vegetables and stir gently until butter is melted. Whisk in the flour and cook until golden, 2 - 3 minutes. Slowly add the chicken broth and the cream and whisk until no lumps remain. Simmer until thickened, 3 - 5 minutes. Add Smoke N Sanity seasonings and chives. Taste and season with additional salt and pepper if needed.

(5) Add remaining ingredients: Add turkey, cheese, chopped veggies, and thyme, and toss until combined. Add cooked pasta and toss to coat. Taste and season with salt and pepper then transfer the mixture into the prepared dish.

(6) Make the parmesan panko: In a medium bowl, toss to combine the panko, Parmesan, and garlic-infused olive oil. Sprinkle evenly over the pasta.

(7) Finish: Bake for 25 minutes until the top is golden and the sauce is bubbly.

(8) Plate and serve: Let cool for 10 minutes before serving. Serve it with some crusty sourdough and our Holiday Salad or our Simple Gem Salad and you’ll have a perfect meal.

Eat and enjoy every bite because you can!

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 courses you might enjoy

Lemony Sugar Cookies (low FODMAP)

45 Minutes prep • 10 Minutes cook • Low FODMAP • Gluten-Free • Makes 3 dozen • Ok to make-ahead: Steps 1 - 4

I have two Meyer lemon bushes in my yard and the lemons are coming ripe so it’s time to make lemony sugar cookies! These cookies are melt in your mouth buttery with a delightful crisp lemony sugar crunch on the outside. They are simply perfect with a hot cup of tea. Kept in an airtight container, they keep their flavor and texture nicely for up to a week (if they last that long without being eaten!)

This is an exclusive recipe just for recipe club members.

Each week I am creating and delivering one very special recipe just for my recipe club members. If you’re not yet a member, I encourage you to join! Membership in the club includes access to the complete archive of recipes with filters so it can become your virtual low FODMAP cookbook plus, I am creating and delivering one special NEW recipe every week ONLY for recipe club members. And, for my true fans, I’ll be sharing behind-the-scenes content, and updates on the progress of the new cookbook.

Your membership in the club helps me continue creating new, delicious, easy-to-make, low FODMAP recipes just for you.

As always, all recipes will emphasize simple ingredients, easy preparation, and delicious low FODMAP results. Recipes will be for everything from main courses, salads, soups, side dishes, appetizers, desserts, sauces, breakfast and lunch, and even mocktails and cocktails. Everything you need to prepare fantastic low FODMAP meals everyone will love.

Join the club. Become a Patron. Let’s keep making delicious Low FODMAP meals together.

Savory Polenta Cakes (low FODMAP)

30 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-Free • Makes a bunch • Ok to make-ahead: Steps 1 - 3

Polenta is a wonderful gluten-free substitute for crackers, bread, or pasta. It’s easy to make and quite versatile with a flavor profile that can easily go savory or sweet. These crispy cheesy polenta cakes can be served as an appetizer or even a side dish. You can make them with any kind of cheese you have on hand, or with no cheese at all!

Ingredients

4 cups boiling water

1 1/2 cups coarse cornmeal (polenta)

1 tablespoon butter

1/2 cup fresh grated parmesan cheese

1/2 cup grated extra-sharp cheddar

Kosher salt and black pepper

2 tablespoons butter

Sliced cheese of your choice (extra-sharp cheddar, pepper jack, swiss, gruyere, whatever you have on hand!)

Fresh thyme leaves (optional)

Fresh ground black pepper

Directions

(1) Prepare: Grease an 8” x 8” pan with butter, grate the cheeses, and boil the water.

(2) Cook polenta: Put the boiling water, butter, and polenta in a microwave-safe bowl with sides high enough to prevent boil-over.

Heat in microwave on high for about 6 minutes (if you start with cold water you will need to double this time). Remove from microwave and stir well to remove any lumps. Return to microwave and cook for 2 more minutes. Stir in cheese, salt, and pepper.

(3) Cool polenta: Spoon polenta into prepared pan. Push the polenta into the edges of the pan and smooth the top. Set aside to cool.

Make-ahead note: At this point, you can cool the polenta, then refrigerate until ready to slice and cook the polenta cakes. Polenta will keep, tightly covered, in the refrigerator for several days.

(6) Prepare the polenta cakes: Turn the polenta out from the pan to a cutting board. Slice evenly in 1/2 - 3/4 inch pieces, cut the pieces in half, and then cut them half again so you have squares.

(7) Cook the polenta cakes: In a large skillet, melt the butter. When it’s hot but not browned, add the polenta squares. Cook on one side for about 4 minutes until starting to get nicely brown and crisp. Flip them and cook on the other side for the same amount of time. Flip them once more, add the sliced cheese. Cover the pan and cook until the cheese is melted.

(8) Plate and serve: Remove from pan and serve with chopped fresh thyme leaves and a good grinding of black pepper.

Eat and enjoy every bite because you can!

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

More Deliciously Low FODMAP™ appetizer recipes you might enjoy

Chicken Cutlets with Herby Mushrooms (low FODMAP)

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

Tender and flavorful, this recipe is quick to make and sure to please the whole table of friends and family. Serve over rice or mashed potatoes with our simple Heirloom Tomato Salad and you’ve got a perfectly delicious meal. The rich mushroom sauce adds a lot to the dish and leftover sauce, chicken, and rice can be heated all together in a covered pan on the stove (not the microwave please!) with a fantastic result.

Ingredients

2 boneless, skinless chicken breasts

1/4 cup gluten-free flour (I used Bob’s Red Mill*)

2 tablespoons chopped fresh thyme, or 1 teaspoon dry thyme*

2 teaspoons chopped fresh rosemary

1 teaspoon Kosher salt*

½ teaspoon freshly ground black pepper*

1/4 cup garlic-infused olive oil, divided

1 pound oyster mushrooms, chopped

2 tablespoons lemon juice

1 1/2 cups low FODMAP chicken broth (I used Gourmend Organic Chicken Broth*, use code IBSGC15 for 15% discount)

1 teaspoon dry sage*

1 teaspoon Dijon mustard*

3 tablespoons salted butter

Chopped parsley, fresh thyme, or rosemary sprigs for serving

Directions

(1) Prepare chicken: Trim any fat around the edges of the chicken and slice large chicken breasts in half horizontally into 4 cutlets and lightly pound the thicker pieces between sheets of plastic wrap until all pieces are a similar thickness of about 1/2 inch. Season both sides of each breast lightly with Kosher salt. Put on a plate, covered with plastic wrap, and refrigerate overnight or at least 4 hours before cooking. 

Make-ahead note: This chicken is pretty quick to cook but the texture and flavor benefit from early salting. So, salt your chicken and let it sit overnight or at least for about 4 hours before you cook it. 

(2) Cook rice or potatoes: If you’re planning to serve the chicken with rice or mashed potatoes, get that going before you cook the chicken because the chicken cooks pretty fast!

(3) Dredge chicken: Place flour in a shallow dish, and stir in thyme, rosemary, and a good grinding of black pepper. Dredge the chicken breasts in the flour mixture; shake off excess, and set aside on a clean plate.

(4) Cook chicken: In a large skillet, heat 2 tablespoons of garlic-infused olive oil over medium-high heat. When hot, add all 4 cutlets and cook for 2 to 3 minutes. Add 2 tablespoons of butter to the skillet for the last minute of cooking so the chicken cutlets brown nicely. Flip the chicken and cook for 2 to 3 minutes on the second side or until just done. Remove from heat and put in a warm serving dish and cover with foil to keep warm.

(5) Make the herby mushroom sauce: Add remaining 1 Tbsp. oil to the drippings in the skillet. When hot, add the mushrooms and sauté over medium-high heat 4 to 6 minutes or until browned and most of the moisture evaporates. Stir in lemon juice, and cook, stirring occasionally, 1 to 3 minutes or until liquid evaporates. Slowly stir in the broth and sage; bring to a boil. Boil until liquid is reduced to about 1 1/2 cups. Remove from heat; stir in mustard. Whisk in butter, one tablespoon. at a time.

(6) Plate and serve: Put rice or potatoes on the plate. Lay the chicken cutlets on top. Spoon the mushroom sauce over the cutlets and finish with some chopped parsley, fresh rosemary or fresh thyme sprigs or some fresh thyme leaves.

Eat and enjoy every bite because you can!

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

More Deliciously Low FODMAP™ main course recipes you might enjoy

Cheesy Polenta Mushroom Gratin (low FODMAP)

30 Minutes prep • 45 Minutes cook • Low FODMAP • Gluten-free • Vegetarian • Serves 8 • Ok to make-ahead: Steps 1 - 3 or 1 - 7

A favorite vegetarian dish that can be served as a main course, or side, and can be fully prepared ahead of time and finished in the oven. This polenta mushroom gratin is hearty, creamy, flavorful, and satisfying. The cheese, herbs, and cream blend perfectly with the creamy polenta and the mushrooms add a depth of flavor that is truly special.

Ingredients: Polenta

4 cups boiling water

1 1/2 cups coarse cornmeal (polenta)

1 tablespoon butter

1/2 cup fresh grated parmesan cheese

1/2 cup grated extra-sharp cheddar

Kosher salt* and black pepper*

Ingredients: Mushrooms

2 tablespoons garlic-infused olive oil

2 tablespoons butter

1 pound oyster mushrooms, chopped

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

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

3 teaspoons fresh thyme leaves, chopped (or 1 teaspoon dry thyme*)

1/2 teaspoon fresh ground black pepper

Kosher salt

Ingredients: Cream sauce

2 tablespoons butter

2 tablespoons gluten-free flour (I used Bob’s Red Mill*)

2 cups lactose-free whole milk, half and half, or cream

Mushroom juices (if any from the pan you cooked them in)

1 teaspoon Kosher salt

1/2 teaspoon black pepper

Ingredients: Gratin

3/4 cup Parmesan cheese, freshly grated

1 1/2 cups fontina cheese, grated

Directions

(1) Prepare: Grease an 8” x 8” pan with butter. Grate the cheeses. Boil the water for the polenta.

(2) Cook polenta: Put the boiling water, butter, and polenta in a microwave-safe bowl with sides high enough to prevent boil-over.

Heat in microwave on high for about 6 minutes (if you start with cold water you will need to double this time). Remove from microwave and stir well to remove any lumps. Return to microwave and cook for 2 - 4 more minutes until nicely thickened. Stir in cheese, salt, and pepper.

(3) Cool polenta: Spoon polenta into prepared pan. Push the polenta into the edges of the pan and smooth the top. Set aside to cool.

Make-ahead note 1: At this point, you can cool the polenta, then refrigerate until ready to assemble the gratin. Polenta will keep, tightly covered, in the refrigerator for several days.

(4) Preheat oven to 350 degrees F.

(5) Cook the mushrooms: Heat the butter and olive oil in a large skillet until the butter melts. Add the mushrooms and stir until all mushrooms are coated. Reduce the heat and add garlic scape powder, essence of garlic salt, black pepper, and fresh or dried thyme leaves. Stir well and continue to cook until the mushrooms are softened and have released their juice. Taste and add additional Kosher salt if needed. Set the mushrooms aside.

(6) Make the cream sauce: In a medium saucepan, melt the butter over medium heat. Add the flour and stir constantly and cook for 2 - 3 minutes. Slowly whisk in the milk, half and half, or light cream then add any juices from the mushroom pan. Keep whisking until the sauce is thickened and smooth. Add the salt and pepper. Stir well then taste and add more salt and/or pepper if needed.

(7) Assemble the gratin: Turn the polenta out from the pan to a cutting board. Slice evenly in 1/2 - 3/4 inch pieces and set aside.

In the 8” x 8” pan you used to cook the polenta, or in another baking dish if you prefer, put a bit of the cream sauce in the bottom of the pan. Arrange one layer of polenta slices on top of the sauce. Next, layer on half the cooked mushrooms, and half the Parmesan and fontina cheese, over the polenta. Sprinkle with a good grinding of black pepper and half the remaining cream sauce. Arrange one more layer of polenta slices, mushrooms, cheese, and sauce, finishing with the sauce. (If you have some polenta left-over, wrap tightly in plastic wrap and refrigerate then use it to make our savory polenta cakes.)

Make-ahead note 2: At this point, you may cover with parchment and then with foil (so the foil doesn’t stick to the cream sauce layer) and refrigerate until ready to bake.

(8) Bake the gratin: Cover with parchment and then with foil (so the foil doesn’t stick to the cream sauce layer) and bake for 30 minutes, or until the sauce is bubbling (it will take 10 - 15 minutes longer if you refrigerated the gratin before putting it in the oven). Remove the foil and parchment covering and bake for another 5 - 10 minutes.

(9) Plate and serve: Let cool for a few minutes or until it stops bubbling before serving. Serve with a sprinkling of fresh thyme leaves and additional Parmesan cheese on the side. If you have leftovers, cool and store, tightly covered, in the refrigerator. Cut pieces heat up perfectly in the microwave so this makes a great lunch or follow-on dinner.

Eat and enjoy every bite because you can!

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

More Deliciously Low FODMAP™ vegetarian recipes you might enjoy

Flourless Peanut Butter Fudge Brownies (Low FODMAP)

10 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-free • Dairy-free • Serves 9-16-25 • Ok to make-ahead: Steps 1 - 4

These brownies are dense, chewy, and marvelously peanut buttery! They are easy to make and can be frozen so they are a fantastic make-ahead dessert. Because they are really delicious while still being gluten-free and lactose-free, they are great for a gathering when you have different preferences and sensitivities in the room.

This recipe is now available in our recipe club.

To keep the blog fresh and to make sure our complete recipe archive is easily accessible for you, I am publishing the recipe archive to my new Recipe Club. Membership in the club includes access to the complete archive of recipes with filters so it can become your virtual low FODMAP cookbook plus, I am creating and delivering one special NEW recipe every week ONLY for recipe club members. And, for my true fans, I’ll be sharing behind-the-scenes content, and updates on the progress of the new cookbook.

Your membership in the club helps me continue creating new, delicious, easy-to-make, low FODMAP recipes just for you.

As always, all recipes will emphasize simple ingredients, easy preparation, and delicious low FODMAP results. Recipes will be for everything from main courses, salads, soups, side dishes, appetizers, desserts, sauces, breakfast and lunch, and even mocktails and cocktails. Everything you need to prepare fantastic low FODMAP meals everyone will love.

Join the club. Become a Patron. Let’s keep making delicious Low FODMAP meals together.

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

More Deliciously Low FODMAP™ dessert recipes you might enjoy

Tomato Basil Shrimp (low FODMAP)

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

I just love a rich tomato sauce topped with parmesan and basil and when you add shrimp to that sauce it becomes an unexpected delight. Shrimp are proteins so they have no FODMAPs and you can use fresh or frozen shrimp in this recipe. It’s quick to make and will be a great change of pace for your weekly meal planning. If you’ve made some ahead, feel free to use our 30-Minute Pasta Sauce for this recipe and simply add the cooked shrimp, fresh basil, and Parmesan. It will be delicious!

Ingredients

1 pound medium shrimp, peeled, deveined, and tails removed (fresh or frozen and thawed)

Kosher salt and black pepper

2 tablespoons garlic-infused olive oil

1 carton (26 ounces) diced tomatoes, in juice (I used Pomi chopped tomatoes)

2 bay leaves

1 teaspoon each dry basil and dry oregano

1 pint cherry tomatoes, halved

8 ounces gluten-free dry pasta (I used Andean Dream Quinoa Pasta)

1 1/2 cups lightly packed fresh basil leaves, chopped, plus more for garnish

Directions

(1) Cook the shrimp: Season shrimp with salt and pepper. In a large skillet, heat 1 tablespoon garlic-infused olive oil over high heat. Add shrimp and cook, stirring occasionally, until the shrimp are cooked through, about 3 minutes. Transfer to a bowl and set aside.

(2) Make the sauce: To the same skillet, add the remaining 1 tablespoon of oil and heat for about 30 seconds. Add the bay leaves, dry basil, and oregano. Add the chopped tomatoes and their juice, along with 1/2 cup water; bring to a boil. Reduce heat; simmer, stirring occasionally, until tomatoes have softened and are saucy, about 15 minutes. Remove sauce from heat; stir in cherry tomatoes.

Make-ahead note: At this point, you can let the sauce cool and then refrigerate the sauce and the cooked shrimp until you’re ready to put the dish together.

(3) Cook the pasta or rice: Meanwhile, cook pasta (or rice), according to package instructions. Drain and return the pasta to the pot in which you cooked it.

(4) Finish: Add the tomato sauce, cooked shrimp, and fresh basil; season with salt and pepper, and toss. Serve immediately, garnished with fresh grated Parmesan and additional fresh basil, if desired.

Eat and enjoy every bite because you can!

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

More Deliciously Low FODMAP™ main course recipes you might enjoy

Roasted Sweet Potato Tacos with Salted Sour Cream (low FODMAP)

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

Smoky sweet potatoes, crispy taco shells, melty cheese, and salted sour cream all come together perfectly in these delicious tacos. They bake in the oven so you can prepare ahead and finish all at once so nobody is left stranded in the kitchen. Even without meat, these tacos are hearty and satisfying so don’t save them just for the vegetarians at the table. Make them for everyone. Including you!

Ingredients

2 tablespoons garlic-infused olive oil plus more for the tortillas

2 medium sweet potatoes, peeled and cubed

2 teaspoons chipotle or regular chili powder (or half of each)

2 teaspoons smoked paprika

1 1/2 teaspoons ground cumin

1 teaspoon Gourmend Garlic Scape Powder

1/4-1/2 teaspoon crushed red pepper, use to your taste

1/2 teaspoon dried oregano

1 teaspoon Smoke N Sanity Essence of Onion Salt

8 gluten-free corn tortillas

3/4 cups extra sharp cheddar, grated

3/4 cups extra sharp cheddar, grated

For Serving

1 cup fresh cilantro, chopped

1 jalapeño, seeded and chopped (optional)

Guacamole

1 Avocado (keep in mind 1/8 avocado is low FODMAP serving)

Juice of 1/2 lime

1 tablespoon garlic-infused olive oil

1/4 teaspoon cumin

1 teaspoon Smoke N Sanity Essence of Garlic Salt

1 teaspoon Gourmend Garlic Scape powder

Salted Sour Cream

1/2 cup lactose-free sour cream

2 tablespoons mayonnaise

2 teaspoons garlic-infused olive oil

Zest of 1 lime

1 teaspoon Kosher salt

Directions

(1) Prepare: Preheat the oven to 425 degrees F. Peel, chop, and place the sweet potatoes in a bowl and toss them with garlic-infused olive oil, chili powder, paprika, cumin, garlic scape powder, red pepper flakes, oregano, and Essence of Onion salt.

(2) Cook the potatoes: Arrange the seasoned potatoes in an even layer on a parchment-lined rimmed baking sheet and bake for 35 to 40 minutes, until the potatoes are tender and beginning to char on the edges. Remove from the oven and set aside.

(3) Make the salted sour cream: Combine all ingredients in a small bowl and stir until creamy. Taste and adjust seasoning if needed.

(4) Make the guacamole: Combine all ingredients in a small bowl and mash with a fork. Taste and adjust seasoning if needed.

Make-ahead note: At this point, you may set everything aside, let it cool, and refrigerate until you're ready to put it all together and serve.

(5) Cook the tacos: Lay the corn tortillas on a parchment-lined baking sheet and rub both sides of each tortilla with about 1/2 teaspoon of garlic-infused olive oil. Evenly divide the sweet potatoes among the tortillas and top with cheese. Bake 10 minutes, until the cheese has melted then fold each tortilla gently in half and cook for another 5 minutes.

(6) Plate and serve: Serve the tacos topped with salted sour cream, guacamole, cilantro, and chopped jalapeños (on the side).

Eat and enjoy every bite because you can!

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

More Deliciously Low FODMAP™ main course recipes you might enjoy

Sheet Pan Korean Gochujang Meatballs and Roasted Broccoli (low FODMAP)

15 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-Free • Dairy-free • Serves 4 • Ok to make-ahead: Korean Chili Paste

Trying new recipes can be tricky when you have IBS—but that’s why I do what I do! I create, test, taste, improve, and share with you! These super flavorful meatballs are quick, easy, and delicious. Best of all, they roast on the same sheet pan with the broccoli so there’s only one pan to wash. Try this yummy recipe. It’s a great way to change things up while keeping it simple and low FODMAP of course!

Ingredients: Meatballs

1/2 pound ground chicken

1/2 pound ground pork

2 tablespoons gluten-free low sodium soy sauce*

1-2 tablespoons Korean chili paste (recipe below)

3 green onions (green part only), finely chopped

1-inch fresh ginger, peeled and grated

1 large head broccoli, cut into florets (stems discarded)

1 tablespoon garlic-infused olive oil

Kosher salt and black pepper

2 tablespoons toasted sesame oil*

1 cup Jasmine rice* or other rice (cooked per package instructions)

1 tablespoon toasted sesame oil*

Ingredients: Sauce

1/3 cup gluten-free low sodium soy sauce* 

2 tablespoons maple syrup*

2 tablespoons rice vinegar*

1-2 tablespoons Korean chili paste (recipe below)

1 inch fresh ginger, grated

1 tablespoon toasted sesame oil

Additional green onions and sesame seeds for serving

Directions

(1) Make-ahead note: If you can’t find Korean chili paste in the store that is low FODMAP, not to worry! It’s easy to make. My recipe is below.

(2) Prepare: Preheat the oven to 450 degrees F. Line a large rimmed baking sheet with parchment.

(3) Make steamed rice: Prepare steamed white or brown rice per package instructions except add 1 tablespoon toasted sesame oil into the water in place of butter when you are adding the rice and salt.

(4) Prepare the broccoli: Cut the broccoli into florets (discard the stems which are high in FODMAPs). Put the florets in a bowl with 1 tablespoon garlic-infused olive oil and toss. Sprinkle with salt and pepper and toss again. Then, put the broccoli on one half of the prepared baking sheet.

(5) Make the meatballs: Add the chicken and pork, soy sauce, Korean chili paste, green onions, and ginger to a bowl. Mix until just combined. Coat your hands with a bit of oil, and roll the meat into heaping tablespoon-size balls (this recipe will make about 16 meatballs). Place onto the other half of the prepared baking sheet. The mix will be wet, but it will firm up in the oven. Transfer to the oven and bake for about 15 minutes until the meatballs are cooked through.

(6) Make the sauce for the meatballs: Meanwhile, in a small pot, combine the soy sauce, maple syrup, rice vinegar, Korean chili paste, ginger, sesame oil, and 1/4 cup water. Bring the sauce to a boil and gently boil for about 5 minutes, until the sauce thickens and reduces by about 1/4. Remove from the heat.

(7) Finish: Remove the broccoli from the baking sheet into a warmed serving bowl. Drizzle about half the sauce over the meatballs, tossing to cover all sides. Return to the oven for 2-3 minutes, until the sauce has coated the meatballs nicely.

(8) Plate and Serve: Serve the meatballs over steamed rice topped with additional sauce, green onions, and sesame seeds, and with the broccoli on the side.

Eat and enjoy every bite because you can!

Korean Chili Paste (Gochujang)

Ingredients

1/3 cup water

2 tablespoons maple syrup

3 tablespoons red miso paste

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

1/2 teaspoon rice vinegar

1 1/2 tablespoons sake (optional)

Directions

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

(2) Add the sake and vinegar: Add sake and vinegar and taste. If needed, add a bit (1/4 teaspoon) salt. Stir and let cool to room temperature.

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

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

More Deliciously Low FODMAP™ main course recipes you might enjoy

Korean Gochujang Chili Paste (low FODMAP)

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

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

Ingredients

1/3 cup water

2 tablespoons maple syrup

3 tablespoons red miso paste

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

1/2 teaspoon rice vinegar

Directions

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

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

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

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

More Deliciously Low FODMAP™ sauce recipes you might enjoy

Super Easy, Super Delish Caramel Corn (low FODMAP)

10 Minutes prep • 10 Minutes cool • Low FODMAP • Gluten-free • Makes 12 cups • Ok to make-ahead: Steps 1 - 7

I happen to love caramel corn and if I knew how easy it was to make, I would have made it much sooner. This recipe delivers positively the BEST caramel corn I have ever eaten. Best of all, the recipe is so simple, you can make it in 20 minutes! I like it best just plain, but I have included the option to add peanuts or chocolate to your caramel corn if you want to be “fancy.” The beauty of making your own caramel corn is you can make it just the way you like it without any high FODMAP ingredients.

This is an exclusive recipe just for recipe club members.

Each week I am creating and delivering one very special recipe just for my recipe club members. If you’re not yet a member, I encourage you to join! Membership in the club includes access to the complete archive of recipes with filters so it can become your virtual low FODMAP cookbook plus, I am creating and delivering one special NEW recipe every week ONLY for recipe club members. And, for my true fans, I’ll be sharing behind-the-scenes content, and updates on the progress of the new cookbook.

Your membership in the club helps me continue creating new, delicious, easy-to-make, low FODMAP recipes just for you.

As always, all recipes will emphasize simple ingredients, easy preparation, and delicious low FODMAP results. Recipes will be for everything from main courses, salads, soups, side dishes, appetizers, desserts, sauces, breakfast and lunch, and even mocktails and cocktails. Everything you need to prepare fantastic low FODMAP meals everyone will love.

Join the club. Become a Patron. Let’s keep making delicious Low FODMAP meals together.

Holiday Leftover Turkey Nachos (low FODMAP)

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

One of the best parts of preparing a big holiday meal is the leftovers you get to work with afterward. But how many turkey sandwiches can you actually eat!? This recipe is a great way to change it up and enjoy your leftovers with a whole different flavor profile. They are easy and quick to make and sure to please the whole family, including you!

Ingredients

1 bag (about 10 cups) tortilla chips without FODMAP ingredients

2 cups chopped cooked turkey meat

2 cups extra sharp cheddar cheese, grated

2 cups pepper jack cheese, grated

7 ounce can sliced black olives

7 ounce can chopped green chilies

1/2 cup chopped sweet peppers or jalapeno peppers if you prefer (optional)

1/2 cup cilantro leaves and/or green onions (green part only), chopped

1 cup lactose-free sour cream

Other items to consider adding: Low FODMAP sourdough stuffing, any sort of roasted vegetables you have leftover, and feel free to substitute other kinds of cheese you may have leftover from a charcuterie board in place of the cheddar or the pepper jack.

Directions

Make-ahead note (1): This recipe leverages leftovers so if you’re making from scratch, you’ll want to cook the turkey ahead of time. 

(2) Prepare the ingredients: Preheat the oven to 425 degrees F. Grate the cheese. Put the sour cream in a small bowl and stir to loosen. Chop the cilantro and/or green onions and set them aside for serving.

(3) Layer the ingredients: Scatter half the chips on a large rimmed baking sheet (or use two smaller sheets). Sprinkle evenly with the turkey, 1/2 the cheese, black olives, chopped green chilies, and any other leftovers you plan to use. Scatter the remaining chips on top followed by the remaining cheese.

(4) Bake: Bake until the cheese is melted and bubbly (but the chips aren’t burned), about 5 to 7 minutes.

(5) Serve: Serve the nachos with sour cream, chopped sweet peppers or jalapenos, cilantro, and/or green onions.

Eat and enjoy every bite because you can!

More Deliciously Low FODMAP™ appetizers you might enjoy

Cinnamon Pecan Coffee Cake (low FODMAP)

15 minutes prep • 45 minutes cook • Low FODMAP • Gluten-free • Serves 12 • Ok to make ahead: Steps 1 - 7

Having something easy and scrumptious for late morning brunch is a delicious treat. This divine cinnamon cake is perfect for breakfast, brunch, dessert, or afternoon tea. The nuts and cinnamon give it that comforting classic coffee cake taste that’s just yummy.

Ingredients: Filling

1/3 cup packed light brown sugar

2 teaspoons cinnamon

1/2 cup chopped pecans or walnuts

Ingredients: Cake

2 1/2 cups gluten-free flour (I used King Arthur Measure for Measure)

1 1/2 cups granulated sugar

1/2 cup custard powder

2 1/4 teaspoons baking powder

3/4 teaspoon Kosher salt

1 cup vegetable oil (I used Canola oil)

2/3 cup water or lactose-free milk

4 large eggs

2 teaspoons vanilla extract

Ingredients: Glaze

1 cup powdered sugar, sifted

2 tablespoons lactose-free milk

1/2 teaspoon vanilla extract

Directions

(1) Prepare: Place a rack in the center of the oven and preheat the oven to 350 degrees F. Lightly grease a 12-cup Bundt cake pan with butter or cooking spray and dust with gluten-free flour. Shake out any excess flour. Chop the nuts and sprinkle the chopped nuts evenly around the bottom of the pan (which will become the top of the cake) and set the pan aside.

(2) Mix filling: In a small mixing bowl, combine the brown sugar and cinnamon, and set aside.

(3) Make the batter: Combine all remaining dry ingredients in a sifter then sift into the bowl of your stand mixer or a mixing bowl. Add oil, water, milk, eggs, and vanilla. Blend on low speed for 1 minute then scrape down the sides of the bowl. Increase speed to medium and blend for 2 minutes until batter is smooth. Scrape sides of the bowl as needed.

(4) Layer the ingredients: Pour 1/3 of the batter into the prepared pan. Sprinkle 1/2 the filling mixture evenly over the batter. Pour another third of the batter evenly over the filling and sprinkle the remaining filling over the batter. Pour the remaining batter evenly over the filling and smooth it out with a rubber spatula.

(5) Cook the cake: Put the pan in the oven and cook until the cake is golden brown and springs back when lightly pressed, about 45 - 50 minutes. Remove the pan from the oven and place it on a wire rack to cool for 20 minutes. Then run a knife around the edge and turn it out onto a cooling rack and allow it to cool completely.

(6) Make the glaze: Combine the powdered sugar, milk, and vanilla in a small bowl and stir until smooth.

(7) Finish: Put your cake on a serving platter and drizzle glaze over the cake.

Make-ahead note: At this point, you may store the cake, or store any leftover cake, in an airtight container at room temperature for up to a week (yeah right it’s going to last that long!) or freeze and thaw at room temperature when ready to eat.

(8) Plate and serve: Slice and serve with your favorite breakfast, brunch, or tea.

Eat and enjoy every bite because you can!

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

More Deliciously Low FODMAP™ desserts you might enjoy

Maple Cinnamon Old Fashioned (low FODMAP)

10 Minutes prep • 15 Minutes cool • Gluten-free • Low FODMAP • Serves 1 • Ok to make-ahead: Step 1

A special drink that’s simple to make is always a fun addition to any gathering. With its cinnamon undertones and cranberry pomegranate garnish, this one will go perfectly with the holidays. The sugar rim makes it extra special and a little bit fancy too!

This is an exclusive recipe just for recipe club members.

Each week I am creating and delivering one very special recipe just for my recipe club members. If you’re not yet a member, I encourage you to join! Membership in the club includes access to the complete archive of recipes with filters so it can become your virtual low FODMAP cookbook plus, I am creating and delivering one special NEW recipe every week ONLY for recipe club members. And, for my true fans, I’ll be sharing behind-the-scenes content, and updates on the progress of the new cookbook.

Your membership in the club helps me continue creating new, delicious, easy-to-make, low FODMAP recipes just for you.

As always, all recipes will emphasize simple ingredients, easy preparation, and delicious low FODMAP results. Recipes will be for everything from main courses, salads, soups, side dishes, appetizers, desserts, sauces, breakfast and lunch, and even mocktails and cocktails. Everything you need to prepare fantastic low FODMAP meals everyone will love.

Join the club. Become a Patron. Let’s keep making delicious Low FODMAP meals together.

Navigating holiday feasting while on a low FODMAP diet

When you think of the holidays you probably think of family get-togethers, cozy homes, and LOTS of food. And you may think of feeling terrible the next day or even the next two or three days. This year is a bit different from other years but, whether you are hosting a gathering, or you are a guest at someone else’s feast, here are some tips that will help you navigate the holiday feasting, follow your low FODMAP diet, and feel ok (maybe even great!) the next day.

Download my FREE guide and get lots of helpful tips for being a relaxed host or an easy guest when following a low FODMAP diet.

You’ll also get links to delicious low FODMAP holiday recipes that everyone will enjoy so your holiday feasts can be easy!

With a little careful eating and drinking, you should be able to navigate the holidays without consequences.

Dessert Board (low FODMAP)

60 Minutes prep • 30 Minutes cook • Gluten-free • Serves many • Ok to make-ahead: Steps 1 - 2

We’ve all been presented with charcuterie boards as an appetizer, but what about a dessert board for dessert? When you have a lot of people who all like different things, a dessert board can be a fun way to offer lots of choices in a simple way! I’ve combined my low FODMAP Brown Butter Salted Chocolate Chip Cookies with Spiced Ginger Whoopie Pies, strawberries, green grapes, moon drop grapes, and a few festive candies to create a board with something for everyone.

Ingredients

Make a couple of your favorite cookie recipes such as our delicious low FODMAP Brown Butter Salted Chocolate Chip Cookies or our amazing Riciarelli Almond Cookies, or our wonderful Nana Sears Flourless Peanut Butter Cookies, or whatever cookies you like!

Directions

(1) Bake and cool the cookies

(2) Wash and dry the fruit

(3) Put it all together: Assemble your board (or platter) in a way that looks pretty to you. Don’t be afraid to pile things up so you have some dimension. There’s no right or wrong here.

Be creative! Blend different flavors, shapes, sizes, and colors to make your board most appealing!

Have fun with it!

Eat and enjoy every bite because you can!

More Deliciously Low FODMAP™ dessert recipes you might enjoy

Almond, Kale and Quinoa Pilaf (low FODMAP)

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

When it comes to side dishes, we often get stuck in a rut with the same old rice dish, or baked something or other. And we choose between something starchy and something healthy. This quinoa pilaf is better than either of those choices and it’s a great new one for you to try! It’s a perfect main dish for your vegetarian guests or a side for everyone else (including you!) because it’s delicious, hearty, simple to make, and low FODMAP too of course.

Ingredients

1 cup quinoa*, rinsed well (any color will do)

1 bunch dino kale, washed, central stem removed, and chopped into 1-inch pieces

1 Meyer lemon, zested and juiced (regular lemon is OK too if needed)

3 green onions (green part only), finely chopped

1 tablespoon olive oil

1 teaspoon toasted sesame oil*

1/2 cup almonds, chopped

1/2 cup crumbled feta cheese

Kosher salt* and black pepper*

Directions

(1) Cook the quinoa: Add 1 teaspoon of Kosher salt to 2 cups of water and bring the water to a boil in a covered pot. Rinse your quinoa very well, then add it to the pot. Cover, and reduce heat and simmer for 10 minutes, then add the kale to the top, re-cover, and simmer another 5 minutes. Turn off the heat and leave covered for 5 more minutes.

(2) Prepare ingredients: Chop the almonds and wash and chop the kale.

(3) Prepare the dressing: While the quinoa is cooking, in a medium-size serving bowl combine half of the lemon juice (reserving the other half), all of the lemon zest, green onions, olive oil, almonds, and feta. Stir to mix. Set aside.

(4) Finish: When the quinoa and kale are done, fluff with a fork and make sure all the water is absorbed (if not, then turn the stove to medium and steam for a few minutes more). Put the warm quinoa and kale into the bowl with the dressing. Toss to combine. Taste and season with salt and pepper, and the remaining lemon juice if needed.

(5) Plate and serve: Serve warm or at room temperature as a side dish or veggie main course.

Eat and enjoy every bite because you can!

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

More Deliciously Low FODMAP™ side dish recipes you might enjoy

Sheet Pan Crispy Tofu and Mushrooms (low FODMAP)

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

This delicious yet simple sheet pan meal is packed with flavor and is sure to please all your vegetarian and even vegan friends and family. Oyster mushrooms are really good when prepared this way as they become crispy on the edges and the flavor concentrates as the moisture bakes away. Serve over white or brown rice as is or alongside a simple salad or some stir-fried vegetables and you’ve got a perfect low FODMAP, meatless, yet extremely nutritious, meal.

Ingredients

One 14-ounce container extra-firm tofu

8 - 12 ounces oyster mushrooms, chopped

4 tablespoons canola oil, divided

4 teaspoons toasted sesame oil, divided

4 teaspoons low sodium gluten-free soy sauce, divided, plus more for serving

1 teaspoon rice vinegar

1 tablespoon cornstarch

1 tablespoon gluten-free panko breadcrumbs

1 tablespoon toasted sesame seeds, plus more for garnish

Fresh chives, chopped, for garnish

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

Directions

(1) Prepare the tofu: Before you’re ready to start cooking, you need to press the tofu to get as much moisture out as possible. To do this, put a couple of folded paper towels in a shallow pan, then put the tofu on the towels, then add another layer of paper towels. On top of the second layer of towels, place a small cutting board with some heavy objects (some canned goods work well) to apply pressure to the tofu.

Make-ahead note: You can set the tofu in the refrigerator to drain hours before (or even the night before) you plan to cook this dish and once the tofu is drained, this meal comes together very quickly.

(2) Prepare the kitchen: Meanwhile, pre-heat the oven to 400 degrees F and line two rimmed baking sheets with parchment paper.

(3) Prepare the ingredients: When the tofu has been thoroughly drained, cut it into 1/2-inch cubes and place the cubes in a bowl. Chop the mushrooms and put them in another bowl.

(4) Sauce the ingredients: To each bowl, add 2 tablespoons canola oil, 2 teaspoons toasted sesame oil, 2 teaspoons gluten-free soy sauce. To the bowl of tofu, add the cornstarch, panko, and sesame seeds and stir to coat.

(5) Bake: Spread the tofu out evenly on one baking sheet and the mushrooms out on another. Bake for 30 to 40 minutes, stirring halfway through bake time. When the tofu and mushrooms are getting a bit crisp, remove them from the oven, drizzle with the remaining 1 teaspoon soy sauce and 1 teaspoon rice vinegar, and stir them gently together.

(6) Make the rice: Meanwhile, steam white or brown rice per package instructions.

(7) Plate and serve: Put rice in a bowl, add a generous scoop of the tofu and mushrooms, drizzle a bit of soy sauce over the top and add a sprinkle of chives and more sesame seeds if you like. Serve with additional soy sauce on the side.

Eat and enjoy every bite because you can!

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

More Deliciously Low FODMAP™ vegetarian recipes you might enjoy

Peppermint Bark Shortbread Cookies (low FODMAP)

20 minutes + 30 to chill • 20 Minutes cook • Gluten-free • Makes 24 • Ok to make-ahead: Steps 1 - 5

Shortbread cookies dipped in chocolate and dusted with crushed peppermint make the perfect holiday cookies for family, friends, and neighbors. These cookies should be crisp and have a little crunch to go with the crunch of the peppermint candy. The silky chocolate brings it all together and keeps that peppermint at the ready for your tastebuds to enjoy! They are sturdy and keep well in an airtight container so they make great holiday cookie exchange or gift cookies.

This is an exclusive recipe just for recipe club members.

Each week I am creating and delivering one very special recipe just for my recipe club members. If you’re not yet a member, I encourage you to join! Membership in the club includes access to the complete archive of recipes with filters so it can become your virtual low FODMAP cookbook plus, I am creating and delivering one special NEW recipe every week ONLY for recipe club members. And, for my true fans, I’ll be sharing behind-the-scenes content, and updates on the progress of the new cookbook.

Your membership in the club helps me continue creating new, delicious, easy-to-make, low FODMAP recipes just for you.

As always, all recipes will emphasize simple ingredients, easy preparation, and delicious low FODMAP results. Recipes will be for everything from main courses, salads, soups, side dishes, appetizers, desserts, sauces, breakfast and lunch, and even mocktails and cocktails. Everything you need to prepare fantastic low FODMAP meals everyone will love.

Join the club. Become a Patron. Let’s keep making delicious Low FODMAP meals together.

Roasted Carrot Soup (low FODMAP)

10 Minutes prep • 35 Minutes cook • Low FODMAP • Gluten-free • Serves 4 • Ok to make-ahead: Steps 1 - 6

This delicious and beautiful soup makes a delightful winter lunch or dinner served with our perfect grilled cheese sandwiches. Roasting the carrots brings out the flavor and the color in this soup so it makes an excellent first course or even an appetizer served in small glasses. It’s light and flavorful and can be fully dairy-free if needed.

Ingredients

1 3/4 pounds carrots (about 6-8 large carrots)

4 tablespoons garlic-infused olive oil

4 cups low FODMAP chicken broth (I used Gourmend low FODMAP Chicken Broth - Use code IBSGC15 for a 15% discount)

1 piece ginger, an inch long, peeled

1 sprig thyme, plus more for garnish

4 green onions (green part only) chopped

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

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

1 teaspoon Gourmend Garlic Scape Powder (use code IBSGC15 for 15% discount)

Kosher salt and freshly ground black pepper

1/4 - 1/2 cup heavy cream or coconut milk

Directions

(1) Prepare: Preheat oven to 400 degrees F. Line a rimmed baking sheet with parchment paper. Wash and cut the carrots into 1-inch rounds and toss them, in a bowl, with 2 tablespoons of the olive oil and a generous sprinkling of salt.

(2) Roast the carrots: Put the baking sheet in the oven and cook until the carrots are fork-tender, turning them over with a spatula halfway through the baking time. Bake for about 20 minutes (more if your carrots are very thick or your pieces are large).

(3) Heat the broth: Meanwhile, bring the chicken broth to a boil, add the ginger and the thyme and reduce heat to simmer for 15 minutes.

(4) Cook the green onions: In a small frying pan, heat the remaining 2 tablespoons of olive oil. When hot, add the chopped green onions and cook for a couple of minutes until soft but not browned. Remove from the heat and set aside.

(5) Finish: Remove the ginger and thyme from the chicken broth and add the cooked green onions and the carrots. Bring to a boil then reduce heat and simmer for 5 to 10 minutes, until the carrots are soft enough to puree. Remove from the heat and stir in 1/4 cup of cream or coconut milk.

(6) Blend the soup: Use an immersion or a standard blender to puree the mixture until smooth. If the soup seems too thick, add a bit more cream or coconut milk and reheat gently if needed (do not boil). Add the garlic and onion salts, and the garlic scape powder. Blend and taste, and add salt and pepper to your taste.

Make-ahead note: At this point, you may let the soup cool, then keep it in an airtight container in the fridge for 2 or 3 days. The soup actually improves with some time so it’s a great make-ahead dish. When ready to serve, reheat over medium heat only. Do not boil.

(7) Plate and serve: To serve, garnish with chopped fresh thyme, and fresh ground black pepper.

Eat and enjoy every bite because you can!

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

More Deliciously Low FODMAP™ soup recipes you might enjoy