Classic Biscotti (low FODMAP)

15 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-free • Makes 36 • Ok to make-ahead: Steps 1-9

This recipe delivers a classic Biscotti taste that is lightly flavored with anise. The cookies are crisp and delicious and they go wonderfully with a cup of coffee or tea. You may dip them in chocolate if you like for a bit more decadent cookie but I love them just plain. Biscotti are the perfect gluten-free cookie because they don’t require any light springiness that might come from leavening and gluten. They do require a bit of fat (not always found in biscotti recipes) and I like to add some cornstarch to keep them light.

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.

More Deliciously Low FODMAP™ dessert recipes

Cajun Creole Chicken Salad (low FODMAP)

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

When I made my Cajun Creole chicken, I realized it was so good it had to be featured in more ways than one! This salad is a wonderful combination of hot and cold, spicy and creamy, fresh and flavorful. The chicken can be made ahead and served cold on this salad if you want a quick and delicious summer supper or luncheon main course you can fully prepare ahead of time. The combination of the Cajun Creole seasoning and the lemon really brings out a zesty flavor that is wonderfully balanced by the creamy sauce. I hope you love it as much as I do!

Ingredients

1 tablespoon garlic-infused olive oil

2 chicken breasts sliced into 6 thin cutlets/tenders

2 tablespoons Smoke N Sanity Cajun Creole seasoning (use code IBSGC10 for 10% discount)

1 cup freshly grated parmesan cheese plus more for serving

Kosher salt and black pepper

4 tablespoons butter

2 tablespoons fresh-squeezed lemon juice

3/4 cup Gourmend low FODMAP chicken broth (use code IBSGC15 for 15% discount)

1/2 cup heavy cream (or lactose-free half and half)

2 cups mixed greens

1/2 cup orange or red bell pepper, sliced

2 small Persian cucumbers, washed and sliced

Handful of cherry tomatoes (optional)

1/2 cup fresh jicama, sliced into matchsticks (optional)

Microgreens (optional) for serving

Directions

(1) Prepare: Preheat the oven to “warm” (less than 300 degrees F). Slice the chicken breasts horizontally into fairly even size slices. Grate the parmesan cheese. Squeeze the lemon.

(2) Prepare the salad: Wash and dry lettuce and tear larger pieces into bite-size. Wash and slice the bell pepper and cucumber. Peel and chop the jicama. Wash and add the cherry tomatoes. Set aside in the refrigerator.

(3) Prepare the chicken: In a small mixing bowl, toss together the olive oil, cajun seasoning, 2 tablespoons of the parmesan, and a good grinding of black pepper. Add the chicken and toss to coat.

(4) Cook the chicken: Melt 2 tablespoons butter in a large pan set over medium-high heat, add the chicken, and sear until deeply golden on both sides, about 3 - 5 minutes per side (depending on how thick your chicken pieces are). Turn the heat off and pour the lemon juice over the chicken. Transfer the chicken to a warm plate and keep warm in the oven.

(5) Make the sauce: To the same pan over medium-high heat, add 2 tablespoons of butter and let it melt. Add the broth and cream or half and half. Whisk until smooth. Bring the sauce to a gentle simmer and cook for about 5 minutes, until slightly thickened. Stir in the parmesan and cook until the parmesan is melted into the sauce.

(6) Finish: Remove from the heat and let the sauce cool for about 10 minutes.

(7) Plate and serve: On each plate create a bed of salad. Lay a couple of pieces of the cooked chicken on the salad. Drizzle generously with the sauce and sprinkle with the microgreens. Serve immediately with any extra sauce on the side.

Eat and enjoy every bite because you can!

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

Perfect Chicken and Oven Rice (low FODMAP)

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

This is an excellent recipe for making a quick chicken dinner that comes out perfectly every time. The meat is moist and flavorful and the pan juices make the rice taste wonderful. This is also a perfect recipe for making quick and flavorful chicken for use in other recipes that call for cooked chicken. Keep it handy. It’s a game-changer!

Ingredients: Rice

2 cups jasmine rice

3 cups low FODMAP chicken broth

4 tablespoons butter

Kosher salt and black pepper

Ingredients: Chicken

1 tablespoon each olive oil and butter

1 teaspoon Italian seasoning (or other dry herbs of your choice)

4 - 6 boneless chicken thighs or breasts (with or without skin)

Directions

(1) Prepare: Preheat oven to 350 degrees F. Season chicken on both sides with salt, pepper, and Italian seasoning or another dry herb seasoning.

Make-ahead note: At this point, you can keep the chicken in the refrigerator until you’re ready to cook it. It will benefit by sitting with the seasoning on it for some time—but it’s not required.

(2) Heat the oil and butter: In a medium frying pan, melt the olive oil and butter together over medium-high heat.

(3) Brown the chicken: Put the chicken breasts in the pan, skin side down, and cook for 2-3 minutes until lightly browned. Then flip and cook the other side for 2 minutes.

(4) Cook the rice: Meanwhile, put the rice, chicken broth, butter, salt, and pepper, into a casserole dish with a tight-fitting lid. Put the dish in the middle of the preheated oven. Let cook for 30 minutes until all liquid is absorbed. Remove from the oven and fluff with a fork.

(5) Cook the chicken: Cover the pan with a tight-fitting lid and reduce heat to low. Cook without disturbing for 12 minutes. Don’t take the lid off! After cooking the chicken for 12 minutes, turn the heat off and leave the cover on for another 12 minutes.  

(6) Finish: Remove the lid and check the chicken for doneness (chicken juices should run clear when you cut into the meat). Thighs will take a bit longer than breasts.

(7) Plate and serve: Lay the chicken over the cooked rice. Pour the pan juices over the rice and chicken. Serve with a mixed green salad

Eat and enjoy every bite because you can!

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

Refrigerator Shortbread Cookies (low FODMAP)

15 Minutes prep • 30 Minutes chill • 15 Minutes cook • Low FODMAP • Gluten-free • Makes 18 • Ok to make-ahead: Steps 1 - 3

This simple gluten-free shortbread, made with only five ingredients, is buttery, sweet, and delicious. Dipping them in chocolate makes a wonderful combination of course, and you choose how you want to flavor them and what sort of nut you want to add to go with that flavor.

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.

More Deliciously Low FODMAP™ dessert recipes

Porchetta Style Pork Chops (low FODMAP)

20 Minutes prep • 45 - 90 Minutes cook (depending on method) • Low FODMAP • Gluten-free • Serves 4

Porchetta (pronounced as porketta) means “little pig” in Italian. It refers to a slow-roasted pork belly roll, pork loin, or whole pig, that is butterflied, stuffed with herbs, rolled and tightly secured with twine, and then slow-roasted to perfection. It’s delicious but a bit complicated! This recipe brings all the amazing flavors of porchetta together in a much simpler version. You have the option of using a smoker to add even more flavor to the meat, but a conventional oven will also work just fine.

Ingredients

4 bone-in or boneless center-cut pork chops, 1 1/2 - 2 inches thick

Kosher salt (I use Diamond Crystal Kosher Salt)

2 lemons, zested and quartered

4 tablespoons fresh rosemary, chopped

Large pinch red pepper flakes

1 - 2 teaspoons fennel seeds, lightly crushed

4 tablespoons garlic-infused olive oil

2 tablespoons of butter (if using conventional oven method)

Directions

(1) Prepare the meat: Unwrap the chops and lay them out in one layer. Using a very sharp paring knife, cut a pocket between the meat and the fat-covered edge of each chop. Season both sides of each chop, including inside the pocket, generously with Kosher salt (use about 2 teaspoons of salt per 1 1/2” - 2” thick chop). Re-wrap and refrigerate overnight or at least 4 hours before cooking.

Make-ahead note: These pork chops are amazing and the texture and flavor benefit greatly from early salting. So, salt your pork chops and let them sit in the refrigerator overnight or for at least 4 hours before you cook them for the best flavor.

(2) Prepare: Preheat the oven to 350 degrees F or set your smoker grill on the “smoke” setting and let it warm up for about 10 minutes. Grate the rind from the lemons and put it in a small bowl. Cut lemons lengthwise in quarters for serving. 

(3) Boost the garlic-infused olive oil: In a small saucepan, combine the garlic-infused olive oil with the whole garlic cloves. Heat just to a simmer and let simmer for 2 - 3 minutes. Turn the heat off, remove the garlic cloves, and let cool.

(4) Make the rub: Add 2 tablespoons of the garlic-infused olive oil to the bowl with the lemon zest and stir in the rosemary, red pepper flakes, and fennel seeds. Divide the mixture between the 4 pork chops, stuffing some inside the pockets you created, and rubbing the rest on the outside of the meat.

Smoker Method

(5) Cook the pork chops - using a smoker (for the best flavor): Put the chops on the smoker grill with the grill still set on Smoke and smoke for 60 - 90 minutes. Turn the grill temperature up to 225 degrees F. Let the chops cook for 10 - 15 minutes, or until the internal temperature measures 135 - 140 degrees F on an instant-read or meat thermometer. Remove from the grill, transfer pork chops to a plate, tent with foil, and let rest for 10 minutes before serving.

(6) Finish: Transfer pork chops to a plate, tent with foil, and let rest for 10 minutes before serving.

Conventional Oven Method

(5) Cook the pork chops - using a conventional oven: Heat a large ovenproof skillet over high heat and add 1 tablespoon the garlic-infused olive oil you have prepared. Sear the pork chops on one side for 5 minutes, or until golden brown. Add 1 tablespoon of butter to promote browning, then gently turn over each chop, add another tablespoon of butter, and cook for another 3 - 5 minutes. Transfer the skillet to the preheated oven. Cook until the meat is just done, about 10 to 15 minutes (until the internal temperature reaches 135 - 140 degrees F on an instant-read or meat thermometer).

(6) Finish: Transfer pork chops to a plate, tent with foil, and let rest for 10 minutes before serving.

(7) Plate and Serve: Serve with rice or mashed potatoes, lemon wedges, and my Rosemary Mushroom Cream Sauce.

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

Rosemary Mushroom Cream Sauce (low FODMAP)

10 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Makes 2 cups • Ok to make ahead: Steps 1 - 4

Low FODMAP oyster mushrooms are incredibly flavorful and versatile. I use them often and in all different forms. In this sauce, they form a wonderful base that, when combined with the fresh rosemary, white wine, and cream, is really quite amazing! I created this sauce to go with my Porchetta Style Pork Chops, but it’s perfect for all kinds of meat or poultry. If you have any left over, you might even try it over a spring omelet for breakfast!

Ingredients

2 tablespoons butter

2 pounds oyster mushrooms, chopped

3/4 cup dry white wine (I used Sauvignon Blanc)

1 1/2 cups heavy cream

1 tablespoon Dijon mustard

2 tablespoons fresh rosemary, minced

Directions

(1) Prepare: Chop the mushrooms and the rosemary.

(2) Cook the mushrooms: In a medium frying pan over medium heat, and add the butter to the pan. Once melted add mushrooms and stir until cooked through, about 5 minutes.

(3) Add the wine and reduce: Add the dry white wine along with the fresh rosemary and bring to a simmer. Allow the mixture to simmer until wine is reduced by half, about 10 minutes.

(4) Finish: Add the heavy cream and Dijon mustard and stir until all ingredients are combined.

(5) Serve: Serve over pork, chicken, beef…it’s all good!

Eat and enjoy every bite because you can!

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™ sauce recipes

Chicken Noodle Soup (low FODMAP)

15 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-free • Serves 6 • Ok to make-ahead: Steps 1 - 7

There’s nothing quite so comforting as a classic chicken noodle soup. This recipe makes a wonderfully flavorful soup that I just love. The fresh herbs give your soup an excellent complex flavor that improves with time so don’t be afraid to make the soup a day ahead to save some time. (Just keep the pasta separate so it doesn’t absorb all the liquid.) Serve it with some crusty real sourdough bread and butter for a perfect weeknight dinner.

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.

More Deliciously Low FODMAP™ soup recipes

Cajun Creole Chicken and Linguini (low FODMAP)

15 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-free • Serves 4

This chicken is as delicious as it looks! The combination of the Cajun Creole seasoning and the lemon really brings out a zesty flavor that is wonderfully balanced by the creamy sauce. It’s not overly spicy so the whole family will love this tender and flavor-packed chicken. I used 2 chicken breasts for four people, but we could all have eaten more — it’s so good.

Ingredients

1 pound gluten-free linguini noodles (I used Rummo gluten-free linguini)

1 tablespoon garlic-infused olive oil

2 chicken breasts sliced into 6 thin cutlets/tenders

2 tablespoons Smoke N Sanity Cajun Creole seasoning (use code IBSGC10 for 10% discount)

1 1/2 cups freshly grated parmesan cheese plus more for serving

Kosher salt and black pepper

4 tablespoons butter

2 tablespoons fresh-squeezed lemon juice

1 cup Gourmend low FODMAP chicken broth (use code IBSGC15 for 15% discount)

1 cup lactose-free whole milk or cream (or lactose-free half and half)

2 tablespoons chopped fresh herbs for serving

Directions

(1) Prepare: Preheat the oven to “warm” (less than 300 degrees F). Slice the chicken breasts horizontally into fairly even size slices. Grate the parmesan cheese. Squeeze the lemon.

(2) Cook the pasta: Bring a large pot of salted water to a boil. Cook the pasta al dente, according to package directions. Drain and set aside (keep warm).

(3) Prepare the chicken: In a bowl, toss together the olive oil, cajun seasoning, 2 tablespoons of the parmesan, and a good grinding of black pepper. Add the chicken and toss to coat.

(4) Cook the chicken: Melt 2 tablespoons butter in a large pan set over medium-high heat, add the chicken, and sear until deeply golden on both sides, about 3 - 5 minutes per side (depending on how thick your chicken pieces are). Turn the heat off and pour the lemon juice over the chicken. Transfer the chicken to a warm plate and keep warm in the oven.

(5) Make the sauce: To the same pan over medium-high heat, add 2 tablespoons of butter and let it melt. Add the broth and milk or cream. Whisk until smooth. Bring the sauce to a gentle simmer and cook for about 5 minutes, until slightly thickened. Stir in 1 1/2 cups parmesan, then add the cooked pasta and toss to coat the pasta in the sauce. Cook for about 2 minutes until the pasta is nicely warmed through.

(6) Finish: Remove from the heat and top with the cooked chicken, a bit more parmesan, and the chopped herbs.

(7) Plate and serve: Serve immediately with extra parmesan on the side.

Eat and enjoy every bite because you can!

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

Broccoli Cheddar Pasta with Mushrooms (low FODMAP)

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

I love making delicious meals you can cook in one pot that include all the food groups! With broccoli, mushrooms, and fresh herbs, this pasta dish has plenty of vegetables. The creamy sauce is made super flavorful with extra sharp cheddar cheese and the mushrooms have an almost meaty quality to them that is quite wonderful. You can use any sort of gluten-free pasta you have on hand from orzo to rotini and beyond. This dish makes a wonderful main course but could also be served as a hearty side dish.

Ingredients

1 tablespoon garlic-infused olive oil

1 bunch green onions (green part only), chopped

1 cup finely chopped oyster mushrooms

3 tablespoons salted butter

12 ounces dry gluten-free pasta (I used Rummo Gluten-Free Fusilli)

2 tablespoons fresh thyme leaves, plus more for serving or 1 teaspoon dry thyme

3 cups low FODMAP chicken broth (use code IBSGC15 for 15% discount)

1/2 cup dry white wine such, as Chardonnay, Pinot Grigio, or Sauvignon Blanc

4 cups broccoli (florets only)

1 bay leaf

1/2 teaspoon garlic scape powder (use code IBSGC15 for 15% discount)

1/4 teaspoon cayenne pepper more or less to taste

Zest of one lemon

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

1 cup shredded extra-sharp cheddar cheese

1/2 cup grated parmesan cheese

Additional fresh thyme, fresh basil, or slivered/chopped green onions for serving

Kosher salt and black pepper

Directions

(1) Prepare: Preheat the oven to 425 degrees F

(2) Cook the mushrooms: Heat the olive oil in a large pot over medium heat. When the oil shimmers, add the green onions and cook for a couple of minutes. Stir in the mushrooms and season with salt and pepper. Cook until softened, 2-3 minutes.

(3) Cook the pasta and broccoli: Add the butter, pasta, broccoli, and thyme, and cook for about 5 minutes. Add the wine, chicken broth, bay leaf, garlic scape powder, cayenne, and a large pinch each of salt and pepper. Simmer 8-10 minutes until the pasta is al dente, stirring often.

(4) Add the dairy: Once the pasta is cooked, stir in the lemon zest, milk or cream, and 1/2 cup of the cheddar. If needed, transfer the pasta to an oven-safe casserole dish. Scatter the remaining cheeses over the top of the casserole.

Make-ahead note: At this point, you may let the baked pasta cool, then cover and keep it in the refrigerator for up to 2 days before baking.

(5) Bake: Remove from the fridge (if you prepared ahead) and let sit at room temp while the oven preheats. Bake for 15 - 20 minutes until the cheese is melted.

(6) Finish: Switch the oven to broil and broil for 1-2 minutes until the cheese on the top starts to become crispy.

(7) Plate and serve: Serve warm with fresh thyme, basil, or slivered green onions.

Eat and enjoy every bite because you can!

More Deliciously Low FODMAP™ main dish recipes

Iced Lemon Shortbread (low FODMAP)

15 Minutes prep • 35 Minutes cook • Low FODMAP • Gluten-free • Makes 12 Bars • Ok to make ahead: Steps 1 - 7

When the world gives you lemons, make iced lemon shortbread! I make this recipe with Meyer lemons because that’s what I have on my lemon tree. But you can make them with limons, or traditional lemons and they will be delicious. This recipe is a perfect blend of crisp buttery shortbread with sweet and tangy lemon icing.

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.

More Deliciously Low FODMAP™ dessert recipes

Brown Butter Lemon Halibut (Low FODMAP)

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

I like to challenge myself to make meals that cook in the time it takes to cook the rice. This dish comes together in under 30 minutes, including prep, from start to finish. Tender flaky fish with a lemony brown butter sauce makes a wonderful combination. You can use halibut or any other firm white fish available. The mild flavor is enhanced with the rich nuttiness of the browned butter.

Ingredients

2 cups white rice, prepared per package instructions

About 1 1/2 pounds of halibut fillets (or another firm white-fleshed fish), cut into 4 pieces

Kosher salt and black pepper

2 tablespoons olive oil

4 tablespoons butter

12 to 15 fresh sage leaves (or 2 teaspoons dry sage)

2 tablespoons freshly squeezed lemon juice

2 tablespoons finely chopped parsley (optional), for serving

Lemon wedges, for serving

Directions

(1) Prepare: Sprinkle both sides of each filet with salt and pepper and put the rice on the stove to cook.

(2) Cook the fish: Pour oil into a heavy skillet large enough for fish to cook in one layer, and set over medium-high heat. When oil is hot (but not smoking), swirl to coat the pan evenly, then add the fish in a single layer. Cook undisturbed for 3 to 4 minutes until nicely browned on one side. Adjust the heat as needed to produce a steady sizzle and prevent burning. Flip the fish and cook it for another 3 minutes or so, until just done. (It should flake easily.) Remove the fish and keep warm.

(3) Make the sauce: Place the skillet back over medium-high heat. Add butter and sage leaves (or dry sage). Cook butter, swirling the pan, until foamy and just beginning to brown, about 1 minute.

(4) Finish: Turn off the heat and stir in the fresh-squeezed lemon juice.

(5) Plate and serve: Serve the fish over the rice with the sage/butter sauce drizzled over the top. Sprinkle with chopped parsley and serve immediately, with lemon wedges and a crisp and colorful green salad alongside.

Eat and enjoy every bite because you can!

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™ seafood recipes

Meyer Lemony Rice (low FODMAP)

5 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Serves 4 - 6

Rice can be that forgotten piece of the meal that’s just a bed for the main event. Or, it can be its own delicious addition to an otherwise wonderful meal. This recipe gives the rice a wonderful flavor and color. And, while it makes a great bed for the main event, it can also stand on its own as a true side dish.

Ingredients

2 cups low FODMAP chicken broth

2 tablespoons Meyer lemon juice, fresh squeezed

1/2 teaspoon Kosher salt

1 sprig fresh thyme

1 1/4 cups Jasmine or other long-grain white rice, rinsed well

1 tablespoon Meyer lemon zest

2 tablespoons unsalted butter

1 tablespoon fresh chives, chopped

Kosher salt and black pepper

Directions

(1) Rinse the rice: until the water runs clear.

(2) Cook the rice: Place the chicken broth, lemon juice, salt, and thyme sprig in a medium saucepan over medium-high heat. Bring to a boil then add the rice, cover, and reduce the heat to simmer. Simmer until all liquid is absorbed (about 20 minutes). Remove the pan from the heat.

(3) Add the lemon zest: Stir in the lemon zest, cover again, and let sit for another 10 minutes.

(4) Finish: Stir in the butter, chives and season to taste with additional Kosher salt and pepper.

Eat and enjoy every bite because you can!

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™ side dish recipes

Peanut Butter Chocolate Cookie Bars (low FODMAP)

30 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-free • Makes 24 • Ok to make ahead: Steps 1 - 3

I love peanut butter and chocolate together so I’m always working on new recipes to blend them together. Topping these hearty oatmeal cookie bars with a layer of sweet creamy peanut butter and a layer of peanut butter-infused chocolate on top of that is a delicious combination.

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.

More Deliciously Low FODMAP™ dessert recipes

Ahi Tuna Poke Bowls (low FODMAP)

10 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Serves 4 • Ok to make ahead: Steps 1 - 5

Making your own Poke bowl isn’t hard and you end up with a delicious meal you know you can eat and enjoy every bite of without consequences. If you haven’t ever tried a Poke bowl, don’t be afraid to try something new. The flavors, colors, and textures in this bowl are truly amazing together. Using the right tuna and making real sushi rice is the game-changer here. Please don’t make this if you can’t get high-quality fresh tuna—that will be called “sushi grade” or “sashimi grade.” It may be a bit pricey, but you don’t need much for each bowl.

Ingredients: Poke

2 (4 ounce) sashimi/sushi grade tuna steaks, cubed

1/4 cup gluten-free soy low sodium sauce

1 tablespoon toasted sesame oil

2 teaspoons grated ginger

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

1 tablespoon white sesame seeds

1 cup Persian cucumbers, finely sliced (about 3)

1 cup edamame, boiled or steamed per package instructions

1 tablespoon rice vinegar

1 teaspoon maple syrup

Avocado, chopped, grated carrot, pickled ginger (optional)

Ingredients: Sushi Rice

2 cups sushi rice, rinsed

2 1/2 cups water

Ingredients: Sushi Rice Seasoning

1/4 cup rice vinegar

2 teaspoons sugar

1/4 teaspoon Kosher salt

Ingredients: Sauce

4 tablespoons gluten-free low sodium soy sauce

4 tablespoons low FODMAP mayonnaise

4 teaspoons toasted sesame oil

Directions: Sushi Rice

(1) Prepare the rice: Place water and rice in a large saucepan over medium-high heat, without a lid, and bring to a boil. Immediately reduce heat to medium-low and put the lid on the pan. Simmer for 18 – 20 minutes or until water is completely absorbed. Do not stir or remove the lid during cooking. Remove from the stove with the lid still on and leave undisturbed for 15 minutes.

Directions: Sushi Rice Seasoning

(2) Prepare the rice seasoning: Combine the seasoning ingredients and stir until the sugar dissolves.

(3) Season the rice: Spread rice out in a shallow pan, drizzle half seasoning over the rice. Using a rice paddle or rubber spatula, cut through the rice and gently fold the rice over to mix the seasoning into the cooked rice. After 1 minute of mixing, drizzle the remaining seasoning then cut/fold for 1 minute. The rice will look damp but it will absorb the liquid in the next step.

(4) Let rice cool: Leave the rice to cool and absorb the liquid for about 20 minutes.

Directions: Poke Bowls

(5) Cook the edamame per package instructions and set it aside.

(6) Prepare the tuna: Cube the tuna into bite-size pieces. In a medium-sized bowl, combine the cubed tuna, gluten-free soy sauce, toasted sesame oil, ginger, green onion, and sesame seeds. Toss to mix.

(7) Prepare the sauce: In a small jar, combine all ingredients and shake well. If you aren’t using it right away, store in the refrigerator.

(8) Prepare the cucumbers: In a small bowl, toss together the cucumbers, rice vinegar, maple syrup, and a pinch of salt.

(9) Plate and serve: Add rice to each bowl, top with avocado, cucumber salad, marinated cubed tuna, and green onions. Drizzle with sauce. Serve with additional sauce.

Eat and enjoy every bite because you can!

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™ seafood recipes

Mediterranean Stuffed Chicken Thighs (low FODMAP)

10 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-free • Serves 4 • Ok to make ahead: Step 1

This is a delicious, Mediterranean-inspired recipe with feta and Greek olives that is very easy to make and quite delicious. Serve it on a bed of mashed potatoes, pasta, or rice alongside our Great Greek Salad and you’ll be transported to dinner in the Mediterranean. Boneless chicken thighs are wonderful in this recipe as they are moist and flavorful. White meat can also be used but be careful not to overcook or the chicken will be dry. I served this with my baby potatoes with fresh herbs and feta cream and it was wonderful.

Ingredients

Potatoes, pasta, or rice of your choosing

4 boneless chicken thighs (skin on)*

Kosher salt

1/2 cup crumbled feta cheese

3/4 cup Edam, Gouda, or Swiss cheese, grated

1/2 cup Kalamata olives, chopped

Freshly ground black pepper

1 tablespoon garlic-infused olive oil

8 asparagus spears (top 1/3 of spear only)

OR 2 small zucchini cut into matchsticks

Additional feta and whole olives for serving

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 or at least 4 hours before cooking.

Make-ahead note: At this point, you can keep the chicken in the refrigerator for up to a day or two until you’re ready to use it.

(2) Preheat: Preheat the oven to 400°F and drizzle the olive on the bottom of an oven-proof baking dish.

(3) Make the filling: Mix together the feta cheese, grated cheese, and olives in a small bowl.

(4) Stuff the chicken: On a cutting board or another flat surface, lay the chicken skin side down. Place an equal portion of the feta and olive mixture on each piece of chicken. Fold the chicken in half and place each piece in the pan so it doesn’t unfold. Season with black pepper.

(5) Bake: Bake the chicken in the preheated oven for 18-20 minutes. Remove from the oven and sprinkle any leftover filling over the chicken and toss in the asparagus spears or zucchini to roast as the chicken finishes cooking. Bake for another 10 to 15 minutes. Check for doneness by cutting into the chicken to confirm the juices run clear and the thickest part is no longer pink. Or, check the internal temperature of the meat with an instant-read thermometer. It should reach 165°F before removing from the oven.

(6) Make the potatoes, pasta, or rice: While the chicken is cooking, prepare the potatoes, pasta, or rice.

(7) Finish: When the chicken is done, remove it from the oven.

(8) Plate and serve: Place a scoop of mashed potatoes, rice, or pasta on each plate. Then add the stuffed chicken thigh, a few roasted vegetables, and spoon over any topping or drippings from the baking dish. Sprinkle with additional feta and whole olives and serve alongside our Great Greek Salad.

*Note: You may use chicken breasts for this recipe but you will need to reduce the cooking time so the chicken doesn’t get dry.

Eat and enjoy every bite because you can!

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

Fully Loaded Chicken Nachos (low FODMAP)

10 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-free • Serves 2 - 4 • Ok to make ahead: Cheese sauce

Now that you know how to make the most fantastic cheese sauce ever, you need a recipe to go with it! These chicken nachos are really flavorful when you make the cheese sauce with extra sharp cheddar cheese. I’ve used my favorite quick chicken recipe in case you don’t have leftover chicken on hand. It results in delicious chicken that is oh so simple to make.

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.

More Deliciously Low FODMAP™ appetizer recipes

Best BBQ Sauce (low FODMAP)

5 Minutes prep • 2 Hours simmer • Low FODMAP • Gluten-free • Lactose-free • Makes 2 cups • Ok to make-ahead: Steps 1 - 3

I published this recipe over a year ago, but I’ve made a few tweaks and now it’s even better. So naturally I had to share this new version with you! This is a low FODMAP BBQ sauce you can enjoy without consequences. But watch out, it’s so good, you’re going to want to put it on everything. It’s a great substitute for ketchup and it’s simple to make and keeps in the refrigerator for up to two weeks. Make some today!

Ingredients

28 oz Pomi tomato sauce

4 oz tomato paste

1/2 cup red wine vinegar

1/2 - 3/4 cup white sugar (depending on taste)

2 Tbsp garlic-infused olive oil

2 Tbsp gluten-free Worcestershire sauce

OR 1/2 teaspoon (or more to your taste) liquid smoke in place of the Worcestershire sauce for a vegan version

2 tsp Paprika or smoked Paprika

1/2 tsp Smoke N Sanity Essence of Garlic salt

1/2 tsp Smoke N Sanity Essence of Onion salt

1/2 tsp ancho chili powder (or any other chili powder you have)

1/8 tsp cayenne pepper

Directions

(1) Mix it up: Combine all ingredients in a saucepan. Taste and adjust salt or sugar to your liking.

(2) Cook: Bring just to a low boil over medium heat stirring frequently and being careful not to burn. Reduce to a simmer and cook for 1-2 hours.

(3) Finish: Remove from heat and use immediately or keep in an airtight container in the refrigerator for up to two weeks.

Eat and enjoy every bite because you can!

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™ sauce recipes

Ukrainian Green Salad with Sesame Vinaigrette (low FODMAP)

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

With all that is going on in Ukraine right now, I thought I would show some support by sharing a Ukrainian recipe. I love trying new recipes and changing things up to deliver low FODMAP versions that we can all enjoy. For those of us who eat a lot of salad, a new salad recipe is a great way to keep things interesting and discover new things to love! This simple salad features the flavors of fresh dill and sesame oil so it has a bit of an Asian flair and it’s delicious!

Ingredients

1 pound (4 medium) Persian mini cucumbers, peeled and coarsely chopped

1 pound cherry tomatoes, cut in half

1 large bunch of lettuce of your choosing, coarsely chopped (romaine, butter, red leaf, or any other lettuce works well)

1 small bunch of dill finely chopped or you can use 1 tablespoon Litehouse Freeze-Dried Dill

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

2 tablespoons garlic-infused olive oil or substitute lactose-free sour cream for a creamy version of this dressing

2 tablespoons toasted sesame oil

1 - 2 tablespoons white vinegar to taste

1 teaspoon Kosher salt

Fresh ground black pepper to taste

Directions

(1) Prepare: Wash and chop the vegetables

(2) Make the dressing: In a small jar combine olive oil, toasted sesame oil, vinegar, salt, and pepper.

Make-ahead note: At this point, you may set aside the vegetables in the refrigerator and keep the dressing at room temperature until you’re ready to assemble the salad.

(3) Combine vegetables: In a large salad bowl, combine lettuce, cucumber, cherry tomatoes, dill, and green onions.

(4) Finish: Add dressing to the salad and toss gently just until combined.

(5) Plate and serve: Serve right away.

Eat and enjoy every bite because you can!

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

Simply Divine Cheese Sauce (low FODMAP)

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

Thanks to the magic of sodium citrate, you can use any cheese, or combination of cheeses, you like to make the MOST amazing cheese sauce. I used extra sharp cheddar (one of my favorite low-lactose cheeses) and the flavor was intense and delicious. When you create something with so few ingredients, the flavors really pop so be sure to use quality cheese and don’t be afraid to be creative with combinations of different kinds of cheeses. To ensure the ingredients come together properly, the dry ingredients need to be measured quite precisely. The amount of water can be more flexible according to your preference. And, if you want to make a larger volume, you can double or triple this recipe.

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.

More Deliciously Low FODMAP™ sauce recipes

Arugula Potato Salad (low FODMAP)

10 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Serves 4 • Ok to make ahead Steps 1 - 2

Let’s face it. Potatoes are delicious. And there are so many varieties now readily available, it’s fun to try different ones in different ways. This is the perfect winter salad because it’s served warm from the potatoes. It’s hard to say if it’s potato salad with arugula in it, or arugula salad with potatoes in it because everything blends so nicely together with the Dijon vinaigrette. The flavor of the arugula is beautifully mellowed in this recipe and the warm potatoes take on a creamy quality that is simply delicious. I like pairing this salad with lightly boiled eggs for a little protein and color. Add this salad to your weekly meal plan. You’ll be glad you did!

Ingredients

1 1/2 pounds new or fingerling potatoes, washed and cut into bite-sized pieces

1 tablespoon rice vinegar

Kosher salt

Freshly ground black pepper

1 bunch green onions (green part only), chopped

2 tablespoons finely chopped fresh chives (or you can use Lite House freeze-dried chives)

3 cups arugula, washed, dried, stems removed

2 tablespoons red wine vinegar

1 tablespoon Dijon mustard

1/4 cup + 1 tablespoon olive oil

4 six-minute boiled eggs, peeled and quartered (optional)

Directions

(1) Prepare: Wash and chop the green onions. Wash, dry, and remove the stems from the arugula. Wash the potatoes and cut into bite-size pieces.

(2) Make the dressing: In a small jar, combine the red wine vinegar, mustard, and olive oil. Shake to combine. Add salt and pepper to taste.

Make-ahead note: At this point, you may put the dressing and the vegetables aside in the refrigerator (put the arugula in a plastic bag with a paper towel and squeeze all the air out of the bag to keep it fresh) until you’re ready to make the salad.

(3) Cook the potatoes: Bring a large pot of salted water to a boil and put the potatoes in it. Reduce the heat so the water is barely simmering and cook for about 10 minutes until you can pierce the potatoes with the tip of a sharp knife and it slips out easily. Drain the potatoes well and pour them into a large salad bowl.

(4) Cook the eggs: Meanwhile, put 4 eggs in a saucepan and cover with water. Bring to a boil. Cover, and remove from the heat. Leave covered for 6 minutes. Drain the hot water and cover the eggs with cold water to stop the cooking. Change the water once or twice to keep it cold so the eggs stop cooking and cool.

(5) Season the potatoes: Combine 1 tablespoon of rice vinegar, 1/2 teaspoon Kosher salt, and 1/2 teaspoon black pepper and pour it over the potatoes. Add the chives, arugula, and green onions and stir to combine. This will wilt the arugula and mellow the flavor just a bit.

(6) Finish: Pour about 3/4 of the dressing over the potato mixture and toss to combine. Taste and add more dressing if you like.

(7) Plate and serve: Put the salad on plates with the egg quarters alongside and add a good grinding of black pepper and a sprinkle of Kosher salt to the eggs before serving. Serve the salad warm or keep covered at room temperature for not more than an hour before serving.

Eat and enjoy every bite because you can!

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