Your Guide to a Deliciously Low FODMAP Thanksgiving Feast

Believe it or not, another Thanksgiving feast is upon us! And with it, comes about a million decisions for you to make about what you will prepare for appetizers, the main meal, the desserts, a special cocktail, and then what to do with the leftovers! With all that in mind, I’ve put together a list (and links) to some of my most popular (and favorite) low-FODMAP recipes that would be perfect for your entire family, or whoever might be joining your Thanksgiving table. I hope you find this guide helpful as you plan your holiday weekend—wherever in the world you might be.

Navigating the Holiday Feast While on a Low FODMAP Diet

Appetizers

Artisan Cheeseboard

Amazing Seed Crackers

Rosemary Almonds

Basil Caraway Cottage Cheese Dip

Sweet and Savory Candied Maple walnuts

Sourdough Parmesan Crostini

More Appetizer Recipes

Main Courses

Herb Roasted Turkey Breast

Porchetta Style Pork Chops

Roasted Pork Tenderloin with White Wine Cream Sauce

Roasted Pork Tenderloin with Alfredo Cream

Smoked Salmon with Lemon Dill Cream

Gravy/Sauces

Great Gravy

Rosemary Mushroom Cream Sauce

Grand Cranberries

More Sauce Recipe

Stuffing/Potatoes/Sides

Brandon’s Cheesy Mushroom and Leek Bread Stuffing

Mushroom Gruyere Savory Bread Pudding

Rosemary Potatoes Au Gratin

Buttery Mashed Yukon Gold Potatoes

The Perfect Baked Potato

Crispy Potatoes with Fresh Herbs and Feta Cream

Pumpkin Mac & Cheese With Crispy Sage

More Side Dish Recipes

Salads/Vegetables

Holiday Salad

Kale Salad with Cranberries and Maple Walnuts

Sweet and Savory Roasted Brussels Sprouts

Three Cheese and Spinach Frittata

Charred Carrots with Orange Glaze

Cranberry Apple Quinoa Salad

Sweet and Crispy Brussels sprouts

Maple Glazed Acorn Squash

Roasted Pumpkin Soup

More Salad Recipes

Sweet Stuff

Better Than Classic Pumpkin Pie

Peppermint Bark Sheet Cake

Perfect buttery Pate Brise Pie Crust

Perfect Maple Pecan Pie

Real Whipped Cream

Whipped Coconut Cream

Cranberry Bliss Blondies

More Dessert Recipes

Cocktails and Festive Drinks

Pumpkin Spice Latte

Holiday Eggnog

Great Pumpkin Cocktail

Cranberry Ginger Paloma

Maple Cinnamon Old Fashioned

Coquito Puerto Rican Egg Nog

Pumpkin Ginger Screwdriver or Pumpkin Whiskey Ginger

More Cocktail Recipes

Friday Feasting

Baked Blueberry French Toast

Jan’s Amazing Cranberry Almond Biscotti

Holiday Leftover Turkey Nachos

Extra Special Turkey Tetrazzini

Holiday Leftover Turkey Pie

Eat and enjoy every bite because you can!

More Deliciously Low FODMAP™ holiday recipes

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

Cranberry Bliss Blondies (Low FODMAP)

15 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Makes 16 • Ok to make ahead: Steps 1-3

The holidays are here and there’s no better time to make Cranberry Bliss Blondies. Combining the sweetness of white chocolate with the tangy taste of cranberries is the classic “bliss” combination. These IBS-friendly blondies are quick and easy to make so you can whip them up for the family in no time or share them at the neighborhood cookie exchange and prepare for recipe requests.

This is an exclusive recipe just for recipe club members.

In addition to the two free recipes I create each week I am creating and delivering one very special recipe just for my recipe club members. If you’re not yet a member, I encourage you to join! Membership in the club includes access to the complete archive of recipes with filters so it can become your virtual low FODMAP cookbook plus, I am creating and delivering one special NEW recipe every week ONLY for recipe club members.

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

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

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

More Deliciously Low FODMAP™ dessert recipes

Brandon’s Cheesy Mushroom and Leek Bread Stuffing (Low FODMAP)

20 Minutes prep • 90 minutes cook • Low FODMAP • Serves 8 • Ok to make ahead: Steps 1-3

Indulge in the rich flavors of Brandon's Cheesy Mushroom and Leek Bread Stuffing this holiday season. With rosemary sourdough, oyster mushrooms, and a blend of gruyere and Jarlsberg cheeses, this dish is a celebration of tastes and texture in every bite. The final dish is a flavorful masterpiece that pairs perfectly with meats, poultry, or pork. Savor each bite, and relish the joy of good food and good company. Brandon's Cheesy Mushroom and Leek Bread Stuffing is not just a side dish—it's a culinary experience worth celebrating.

Ingredients

24 ounces Organic Rosemary Sourdough Bread (you can also use plain sourdough bread)

4 ounces dried, sweetened cranberries (optional)

1 tablespoon garlic-infused olive oil

3 tablespoons salted butter, room temperature

2 Large leeks (green part only), washed and chopped (you will need 2 cups total)

1 pound oyster mushrooms, chopped

1/2 pound gruyere cheese, grated

1/4 pound Jarlsberg cheese, grated

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

3 eggs, room temperature, beaten

1 tablespoon fresh, or 1 teaspoon dry rosemary

1 tablespoon fresh, or 1 teaspoon dry thyme

2 teaspoons fresh, or 3/4 teaspoon dry sage

1 teaspoon Kosher salt

1/2 teaspoon black pepper

Directions

(1) Prepare: Preheat oven to 300 degrees F. Cube the bread (including the crust) into bite-sized pieces. Chop the mushrooms, leek greens, and fresh herbs (if using). Grate the cheeses. Grease a 9”x 13” pan or equivalent with 1 tablespoon butter.

(2) Toast bread cubes: Spread the bread cubes evenly across two rimmed baking sheets. Put in preheated oven and bake for 10 mins. Remove from the oven and sprinkle very lightly with Kosher salt. Set aside.

(3) Cook the greens: In a medium skillet over medium-high heat, add the garlic olive oil, when hot, add dry herbs and let sizzle for 30 seconds. (If using fresh herbs, add them with the leek greens.) Add the leek greens and sauté for about 5 minutes, or until tender. Add the butter to the pan and then, when melted, add the chopped mushrooms and sauté until mushrooms start to turn golden brown (about 10 minutes more). Set aside.
(4) Combine: In a large mixing bowl, combine the sauteed greens with the toasted bread cubes and cranberries (if using). Lightly whisk the eggs before you add them to the bread cube mixture. Toss well. Add 2 cups of chicken broth. Toss again. Add salt and pepper and, if it seems dry add another 1/2 cup of chicken broth. Add about 3/4 of the grated cheese to the mixture and toss once more.

(5) Bake: Put the bread cube mixture in the prepared baking dish. Cover with aluminum foil and bake for 30 minutes. After 30 minutes, remove from the oven and remove the foil. Top with your remaining cheese and bake for another 20-30 minutes until the cheese is fully melted. If you like a crisp top, you may finish the cooking time with 2 - 3 minutes under the broiler. 

(6) Plate and serve: Serve as a hearty side dish for meat, poultry, or pork. This bread stuffing goes great with traditional turkey and gravy or even with a less traditional rosemary cream sauce.

Eat and enjoy every bite because you can!

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

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

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

More Deliciously Low FODMAP™ side dish recipes

Tender Slow-Cooked Pork Roast (Low FODMAP)

20 Minutes prep • 5 - 10 hours cook • Low FODMAP • Gluten-free • Lactose-free • Serves 8 • Ok to make ahead: Step 1

Discover this simple method of cooking pork butt (a cut that actually comes from the shoulder of the pig) to get meat so tender it falls off the bone. With only a handful of ingredients, you'll not only achieve a delicious result but also infuse your kitchen with a wonderful aroma as it cooks. And, there are endless possibilities for this meat: pulled pork sandwiches, flavorful enchiladas, loaded nachos, savory tacos, or perhaps a hearty burrito bowl. Let your imagination run wild, and turn tonight's dinner into a home-cooked feast.

Ingredients

1 tablespoon olive oil or avocado oil

3 - 4 pound pork butt (or shoulder) roast

1/3 cup gluten-free soy sauce

1 large leek, green part only, washed and chopped

3 inches of fresh ginger, peeled and sliced thickly

3 - 4 tablespoons Smoke n Sanity Triple S Seasoning (use code IBSGC15 for a 15% discount)

Or, use your favorite low FODMAP dry rub

1/2 cup water

1/2 cup heavy cream (or more water if you want to keep it dairy-free)

Directions

(1) Prepare: Sprinkle all sides of the roast with your dry rub. Wash and chop the leek greens and peel and slice the ginger.

(2) Brown the pork roast: Heat the olive oil in a cast iron skillet over medium-high heat. When the oil shimmers, add the prepared pork roast and brown on all sides (about 2 minutes per side). This step helps to seal in the juices which improves the flavor.

(3) Prepare to slow cook: Put 1/2 the leek greens in the bottom of the crock pot. Put the browned pork roast on top of the leek greens then cover with the rest of the chopped leek greens. Pour the soy sauce over the pork and pour the water around the pork.

(4) Cook: Cook on low for 8-10 hours or on high for 5 - 6 hours. Meat should be falling apart at the end of the cooking time. You can use an instant-read thermometer to check the temperature — which should be at least 160 degrees F and ideally about 190 degrees F.

(5) Finish: Remove the pork from the crock pot and shred the meat with two forks. Add the cream (or water) to the pan juices and stir to blend. If still a bit salty, add more cream or hot water and stir and taste before drizzling over the meat.

(5) Plate and serve: Serve warm over steamed rice, or over roasted vegetables for a low-carb version, with the creamy sauce spooned over the meat and rice. Do you prefer a more traditional “pulled pork” flavor? Add low FODMAP BBQ sauce such as Smoke N Sanity Sweet and Sassy BBQ Sauce (use code IBSGC15 for 15% discount) instead of cream or water to make the sauce. You can also use this slow-cooked pork in place of chicken in my Cheesy Chicken Enchilada recipe, combine it with chips and cheese for delicious nachos, or use it in tacos, burrito bowls, and more.

Eat and enjoy every bite because you can!

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

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

More Deliciously Low FODMAP™ slow cooker recipes

Zesty Roasted Lemon Parmesan Broccoli (Low FODMAP)

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

Get ready to elevate your roasted broccoli game with this incredibly simple yet delicious recipe. It's all about that perfect trio of flavors – broccoli, zesty lemon, and rich Parmesan cheese. This simple side dish is not only a match made in heaven but also a breeze to prepare.

Ingredients

4 cups broccoli (florets only)

3 tablespoons garlic-infused olive oil

1 teaspoon Kosher salt

1/4 teaspoon freshly ground black pepper

1 teaspoon grated lemon zest

1 tablespoon freshly squeezed lemon juice

2 tablespoons salted butter, melted

1/2 cup freshly grated Parmesan cheese

Directions

(1) Prepare: Preheat the oven to 350 degrees F. Cut the broccoli into florets discarding the stalks (which contain the FODMAPs). Cut the larger pieces through the base of the head with a small knife, pulling the florets apart so all the florets are approximately the same size. You should have about 4 cups of florets. Place the broccoli florets in a bowl and drizzle with 3 tablespoons of garlic-infused olive oil. Toss well to combine. Sprinkle with the salt and pepper.

(2) Roast: Put the broccoli on a sheet pan large enough to hold them in a single layer. Roast for 15 minutes, then toss and flip them and spread into one layer again. Roast for another 10 minutes, until crisp, yet tender in the thickest part, and the tips of some of the florets are browned (I like them quite browned myself).

(3) Finish: Remove the broccoli from the oven and immediately toss with a mixture of 2 tablespoons of melted butter, lemon zest, lemon juice, and Parmesan cheese. If you like a crispier finish, turn the oven up to broil, return the pan to the oven, and broil until the cheese starts to crisp (about 2 minutes).

(4) Plate and serve: Serve warm.

Eat and enjoy every bite because you can!

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

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

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

More Deliciously Low FODMAP™ side dish recipes

Meatloaf on the Grill with a Plant-Powered Twist (Low FODMAP)

10 Minutes prep • 60 Minutes cook • Low FODMAP • Gluten-free • Serves 8 • Ok to make ahead: Steps 1-3

When it comes to comfort food, meatloaf takes center stage. But this version of the classic adds a healthy dose of plant-based goodness. Get ready for a juicy and incredibly flavorful meatloaf recipe that's about to become your favorite. The secret? Other than the plants of course, cooking it on your pellet grill, takes it to a whole new level.

Ingredients

1 pound ground beef, organic, grass-fed if possible, 15% fat

1 pound ground pork sausage, without FODMAP ingredients

2 tablespoons extra-virgin olive oil

1 teaspoon dry rosemary

1 teaspoon dry thyme

1 leek, green part only, chopped (plus more for serving)

2 green onions, green part only, chopped

1 pound oyster mushrooms, chopped

1/2 teaspoon Kosher salt

1/2 teaspoon black pepper

2 large eggs

1/2 cup tomato sauce

1/2 cup grated parmesan cheese

3/4 cup gluten-free panko, or pork panko for a lower-carb version

Ingredients: Glaze

3/4 cup tomato sauce

1 1/2 tablespoons seasoned rice vinegar

Directions

(1) Prepare: Preheat the oven or pellet grill to 375 degrees F. Chop the leek and green onion greens. Chop the mushrooms.

(2) Cook the vegetables: In a medium frying pan, heat the olive oil. When the oil is hot, add the thyme and rosemary. Let sizzle for about 30 seconds, then add the leek and green onion greens, the mushrooms, and the salt and pepper. Remove from the heat and let cool a bit.

(3) Prepare the meat: In a medium-sized mixing bowl, add all the meatloaf ingredients except the cooked veggies and mix well. I use my hands because it’s really the best way to ensure all the ingredients are evenly blended together.  Add the cooked and cooled vegetables and blend well. Add the meatloaf to a 9 x 5-inch loaf pan and press it into the corners of the pan and flatten the top so it’s an even thickness throughout.

(4) Prepare the glaze: Blend the tomato sauce and the rice vinegar. Pour the glaze on the top of the meatloaf and cover the whole thing with foil.

(5) Cook: Transfer the meatloaf to the oven or pellet grill and cook for 30 minutes. Remove the foil, and cook for another 25 minutes. You can check for done-ness with an instant-read thermometer. You want the meat to reach a temperature of 160 degrees F.

(6) Finish: Remove the meatloaf from the oven or pellet grill and let it rest for 10 minutes before slicing and serving.

(7) Plate and serve: Drizzle with baking juices from the pan. Sprinkle with chopped green onion greens.

Eat and enjoy every bite because you can!

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

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

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

More Deliciously Low FODMAP™ main course recipes

Flourless Chocolate Cake With Chocolate Ganache (Low FODMAP)

15 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-free • Serves 8 • Ok to make ahead: Steps 1-6

I know I’ve published flourless chocolate cake before but when I discover an even better recipe, well, I just have to share! Get ready for the best chocolate cake of your life. This flourless chocolate cake, topped with a deeply chocolatey ganache, is the epitome of decadence. Rich, gluten-free, and irresistibly delicious, it's the perfect dessert to elevate any celebration to a whole new level.

Ingredients: Cake

1 cup  semisweet chocolate chips or chopped semi-sweet baking chocolate

1/2 cup unsalted butter

3/4 cup granulated sugar or superfine sugar

1/2 teaspoon Diamond Crystal Kosher salt or 1/4 teaspoon table salt

1 teaspoon vanilla extract or hazelnut extract

3 large eggs lightly beaten

1/2 cup Dutch process cocoa powder

Ingredients: Chocolate Ganache

1 cup semisweet chocolate chips or chopped semi-sweet baking chocolate

1/2 cup heavy cream

Powdered sugar and raspberries for serving

Other optional toppings: my real whipped cream, my whipped coconut cream, or lactose-free ice cream.

Directions

(1) Prepare: Preheat oven to 375 degrees F. Grease an 8-inch round springform cake pan or standard 8-inch round cake pan with butter or nonstick cooking spray (I like this coconut oil cooking spray for baking). Line the bottom of the pan with a round of parchment (I love these pre-cut 8-inch parchment rounds) and spray it with nonstick cooking spray. Set aside. 

(2) Melt the butter and chocolate: Put the chocolate and butter in a large microwave-safe bowl, and heat in 30-second intervals until the butter is melted and the chocolate is soft, about 60 - 90 seconds. Remove from the microwave and stir until the chocolate is melted and the mixture is smooth. If you need to reheat, do so in 10-second intervals. Add the sugar, salt, and vanilla extract and stir until smooth and combined.

(3) Add the remaining ingredients: Lightly beat the eggs and add them to the chocolate mixture and stir until smooth. Add the cocoa powder and stir until just combined. Don't over-mix. 

(4) Bake: Pour the batter into the prepared pan and bake for 25 minutes or until the cake has a thin crust on the top and the center registers 200 degrees F on an instant-read thermometer. Remove from the oven and let the cake cool on a wire cooling rack for 10 minutes. Loosen the edges of the cake from the pan by running a butter knife around the edge. Carefully remove the springform pan sides, or if using a non-springform pan, carefully turn it upside down onto a serving plate. The bottom of the cake will now be the top of the cake. Let the cake cool completely. 

(5) Make the Chocolate Ganache: While the cake is cooling, make the chocolate ganache. Combine the chocolate and cream in a medium microwave-safe bowl, and heat until the cream is quite hot so it will melt the chocolate, about 30 seconds. Remove from the microwave, and stir until the chocolate melts and the mixture is smooth. 

(6) Finish: Spread the chocolate ganache evenly over the cooled cake. Let the glaze set up for a few hours before cutting and serving. You can put it in the refrigerator to speed up the process. 

(7) Plate and serve: Just before serving, dust the cake with powdered sugar and add the raspberries to the top. Cut the cake into slices and serve. This cake is also great with my real whipped cream, my whipped coconut cream, or lactose-free ice cream.

Eat and enjoy every bite because you can!

Recipe note: This recipe was originally published by King Arthur Flour and shared with me by my friend Leslie Kingsbury. No wonder it’s fit for a king!

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

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

More Deliciously Low FODMAP™ dessert recipes

Celebrating Life and Love: Exploring Dia de los Muertos

As many of you know, I’m in Mexico this week celebrating Dia de los Muertos, or the Day of the Dead, and remembering my dad, my aunt, my good friend Mary Lea, and many others. It is a vibrant and richly symbolic Mexican tradition that has captured the hearts of people around the world. While it may sound like a somber occasion, it's far from it. In fact, Dia de los Muertos is a joyous celebration of life, love, and remembrance. Let me share a little bit about the occasion with you in case you might like to celebrate too!

What is it all about?

Dia de los Muertos has deep roots in Mexican indigenous cultures and is influenced by a blend of Aztec and Catholic beliefs. It is a two-day celebration that coincides with the Catholic holidays of All Saints' Day and All Souls' Day, which take place on November 1st and 2nd. This celebration is now considered one of the most important and celebrated holidays in Mexico.

One of the most iconic elements of Dia de los Muertos is the creation of ofrendas, or altars, dedicated to loved ones who have died. These ofrendas are adorned with marigold flowers, sugar skulls, candles, family photographs, special bread called pan de muertos, and favorite foods and mementos of the departed. They serve as a warm invitation for the spirits to visit the world of the living.

Calaveras, or sugar skulls, are colorful and intricately designed sugar candies. They are often personalized with the names of the dead and placed on ofrendas. The creation and decoration of sugar skulls have become an art form, with talented artisans crafting them with exquisite detail.

Marigold flowers, known as cempasúchil in Mexico, play a significant role in Dia de los Muertos and they are everywhere. Their vibrant orange and yellow petals are believed to guide the spirits of the deceased to the ofrendas. These flowers are used to create intricate pathways leading to the altars.

Food is a central element of Dia de los Muertos. Families prepare the favorite dishes of their departed loved ones and share meals together. Pan de Muerto, a sweet, decorated bread, is a common treat during this celebration.

Many people, both young and old, paint their faces as calacas, or skeletons, and dress in colorful attire for parades and gatherings. These lively and cheerful costumes are a visual representation of the celebration's lively spirit.

Dia de los Muertos is a beautiful tribute to the cycle of life and death. It's a time when families come together to remember their ancestors, celebrate their lives, and find comfort in the belief that the spirits of their loved ones are with them. This tradition teaches us that death is not an end but a continuation of the adventure, and that love and remembrance are everlasting. So, as we embrace Dia de los Muertos, we also celebrate life and the enduring connection we have with those who have passed.

More Deliciously Low FODMAP™ tips and tools

Chicken and Zucchini Meatballs in Coconut Cream (Low FODMAP)

10 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Makes 12 - 16 • Serves 4
Get ready for a flavor-packed adventure with these chicken meatballs in a savory coconut cream. This recipe brings together the deliciousness of chicken and the freshness of zucchini, all immersed in a creamy coconut sauce. It's a mouthwatering fusion that's sure to please everyone. These meatballs are wonderful on their own or you can serve them over rice or pasta to soak up the delicious sauce.

Ingredients

1 pound ground chicken

1/2 cup shredded zucchini (about 1 small)

2 green onions, green part only, chopped, plus more for serving

1 leek, green part only, finely chopped

2 teaspoons plus 1 tablespoon minced or grated, ginger

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

1/4 teaspoon cayenne pepper

1/ 2 teaspoon black pepper

2 teaspoons gluten-free soy sauce

3 tablespoons garlic-infused extra virgin olive oil

1 red bell pepper, sliced

2 tablespoons salted butter

1 can (14-ounce) coconut milk

3 tablespoons gluten-free soy sauce

1/4 cup fresh cilantro, chopped

1 lime, cut into wedges, for serving

1/2 cup peanuts, chopped, optional for serving

Directions

(1) Prepare: Combine chicken, zucchini, leek and green onion greens, 2 teaspoons ginger, cayenne pepper, black pepper, Essence of Garlic salt, and 1 tablespoon gluten-free soy sauce in a bowl. Mix thoroughly to combine all ingredients evenly. Coat your palms with a little olive oil, and roll the meat mixture into tablespoon-size balls (will make 12-16 meatballs). 

(2) Cook the meatballs: Heat a medium to large skillet over medium-high heat. Add 2 tablespoons of garlic-infused olive oil and, when hot, add the meatballs. Sear until browned and crisp, about 4-5 minutes, turning them 2-3 times so they brown on all sides. Set aside on a plate.

(3) Make the sauce: To the same skillet, add the remaining 1 tablespoon of garlic-infused olive oil, 1 tablespoon of minced or grated ginger, sliced bell peppers, and butter. Cook until the peppers are starting to soften, about 2 minutes. Stir in the coconut milk and 3 tablespoons of gluten-free soy sauce. Slide the meatballs into the sauce. Simmer over medium heat until the meatballs are cooked through, 5 minutes. Stir in the cilantro

(4) Plate and serve: Serve the meatballs and sauce over rice with a squeeze of fresh lime, some fresh cilantro (or basil if you prefer), and green onion greens. Sprinkle with chopped peanuts and serve.

Eat and enjoy every bite because you can!

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

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

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

More Deliciously Low FODMAP™ main course recipes

Chicken and Pancakes: A Gluten-Free Twist on a Classic Craving (Low FODMAP)

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

Looking for a great way to use leftover chicken? This is it! Who can resist the savory combination of chicken and pancakes? The only hitch is the gluten-loaded nature of traditional pancakes. But fear not, because this recipe is your gateway to scrumptious gluten-free pancakes. Fill them with your favorite ingredients or stack them high with butter and syrup for a taste sensation like no other!

Ingredients: Pancakes

1/2 cup almond flour

4 ounces of lactose-free cream cheese, softened

4 large eggs

1/2 teaspoon Kosher salt

Butter for frying

Ingredients: Filling

2 cups cooked chicken

3/4 cup extra sharp cheddar cheese, grated

Green onion greens, optional, for serving

Low-fodmap hot sauce, optional, for serving

Red pepper flakes, optional, for serving

Directions

(1) Prepare: Preheat the oven to 350 degrees F. Chop the cooked chicken. Grate the cheese. Put parchment paper on a cookie sheet.

(2) Make pancake batter: In a medium bowl, combine the almond flour, softened cream cheese, eggs, and salt. Use a hand-held mixer or whisk and blend until smooth.

(3) Cook the pancakes: Heat a medium-size nonstick frying pan over medium heat. Add a tablespoon of butter and let melt. Pour in about 1/4 cup of the batter and cook until golden brown on the bottom (about 2 minutes). Flip and cook ther other side for about 2 minutes. Then remove to a plate. Repeat these steps with the remaining batter.

(4) Bake: Lay the pancakes out on the parchment-lined cookie sheet. Put chopped chicken down the middle of each pancake. Sprinkle with grated cheese. Put the tray in the oven and back for about 5 minutes until the cheese is melted and the meat is heated through.

(5) Plate and serve: Serve hot with chopped green onions, red pepper flakes, and low-FODMAP hot sauce. I like to roll them up to eat them so you’re sure to get a little of everything in each bite!

Eat and enjoy every bite because you can!

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

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

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

More Deliciously Low FODMAP™ main course recipes

S’mores Cupcakes with Marshmallow Frosting (low FODMAP)

20 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Makes 12 - 24 • Ok to make ahead: Steps 1-4

There’s something about cupcakes that is just fun! Add to that the pleasure of s’mores and these cupcakes take the fun (and deliciousness) to a whole new level! It’s the combination of everything you love about s’mores (chocolate, marshmallow, and graham crackers) but without the sand or the sticky fingers. These are best served soon after they come out of the oven so you can make the cupcakes ahead, but save the frosting and the finishing for the last hour before serving. Make them for a party or you might be tempted to eat them all yourself! I used a good gluten-free chocolate cake mix for the cupcakes in this recipe to keep it simple — since the frosting is a little more elaborate. Of course, you can make the cake from scratch if you prefer!

Ingredients: Chocolate Cupcakes

1 King Arthur Gluten-Free Chocolate Cake Mix

2/3 cup coconut oil, melted

1 1/3 cups water

4 large eggs

Ingredients: Swiss Meringue Frosting

3 large egg whites

1 1/2 cups granulated sugar

1 1/2 teaspoons light corn syrup (not high-fructose corn syrup)

1/2 teaspoon cream of tartar

1/4 teaspoon Kosher salt

1/4 cup water

1 teaspoon pure vanilla extract

Ingredients: Topping

1/2 cup semi-sweet chocolate chips

1 teaspoon coconut oil

1/2 cup gluten-free graham cracker crumbs (for topping)

Directions: Cupcakes

(1) Prepare: Preheat oven to 350 degrees F. Put cupcake liners (I like these parchment tulip liners) into two cupcake pans that make 12 cupcakes each (for a total of 24).

(2) Melt the coconut oil: In the microwave, melt the coconut oil until it’s pourable but not hot.

(3) Blend the batter: Beat the eggs together with the melted coconut oil and water. Stir in the cake mix and keep stirring until well blended.

(4) Bake: Pour the cake batter into the prepared cupcake pans. Bake for 18 - 20 minutes. Remove from oven and let cool.

Directions: Frosting and Finishing

(5) Prepare the meringue for the frosting: Add the egg whites, sugar, corn syrup, cream of tartar, salt, and water to the bowl of a stand mixer and place the bowl over a saucepan of gently simmering water over medium heat. Do not allow the bottom of the mixing bowl to touch the water.

(6) Heat and blend the mixture: Continuously, but gently, stir the mixture until the egg whites are very warm to the touch and the sugar has dissolved, about 4 minutes. Test this by dipping a finger into the mixture and rubbing it between your fingers—the mixture should no longer have any grains of sugar in it and should be very warm to the touch. Remove the bowl from the heat and place the bowl on the stand mixer fitted with the whisk attachment.

(7) Beat the egg white mixture: Beat the meringue on medium-low speed until foamy, about 2 minutes. Gradually increase the speed and beat until you achieve a stiff peak in the mixture that droops only slightly when you lift up the whisk, and the bottom and sides of the bowl no longer feel warm to the touch, about 4 minutes. Add the vanilla extract and beat for a few seconds to mix it in.

(8) Frost the cupcakes: Use a spoon, spatula, or broad knife to generously frost each cupcake. Make one big swirl or many little “points” in the meringue with your knife as you frost.

(9) Brown the frosting: Lightly brown the frosting using a kitchen torch or by placing the frosted cupcakes under the broiler briefly, until browned. Watch them carefully (just like roasting a marshmallow) so they don’t burn!

(10) Finish: Melt the chocolate with the coconut oil in the microwave. Crumble the graham crackers into crumbs. Remove the cupcakes from the oven, drizzle with the melted chocolate, and sprinkle with graham cracker crumbs (so they cling to the melted chocolate).

(11) Plate and serve: The frosted cupcakes are best served within a few hours, as the frosting will start to lose its structure over time, but any leftovers will keep on the counter lightly covered for up to 1 day.

Eat and enjoy every bite because you can!

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

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

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

More Deliciously Low FODMAP™ dessert recipes

IBS Game Changer Celebrates Three Years of Cooking, Coaching, and Community-Building

This week, I'm thrilled to celebrate the third anniversary of IBS Game Changer! It has been an incredibly rewarding three years that has included lots of hard work and great rewards. There is just nothing quite so gratifying as hearing a program graduate say:

“For the first time in a long time, I can now leave the house without worry. It has truly been life-changing.”

The hard work has also resulted in an incredible collection of over 500 low-FODMAP recipes to support your IBS journey. In the recipe club, you get easy access to multiple collections including appetizers, salads, soups, main courses, desserts, vegetarian, low-carb/keto, and more. Membership is still only $5 per month so, if you haven’t already joined, come on over!. 🎉🥳

And thank you, from the bottom of my heart, for all your likes, comments, shares, and support. I truly couldn't do it without you!

See some of my Deliciously Low FODMAP™ recipes

Green Salad with Asian Vinaigrette (Low FODMAP)

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

As Autumn sets in with its hearty feasts, it's a refreshing change of pace to balance the table with a simple, delightful salad. Elevate your salad experience by experimenting with diverse dressings. This uncomplicated dressing has the power to transform an ordinary green salad into something truly extraordinary.

Ingredients: Salad

3 cups lettuce (I combined red leaf and romaine)

3 Persian cucumbers, sliced

1 tomato (I use “on the vine” for the freshest taste)

1/2 avocado

2 ribs celery

2 tablespoons peanuts, chopped (optional for serving)

1 green onion, green part only, chopped for serving

Ingredients: Asian Vinaigrette

1/4 cup extra virgin olive oil

1 tablespoon toasted sesame oil

1/8 cup red wine vinegar

1-2 teaspoons seasoned rice vinegar

1/2 teaspoon Kosher salt

1/2 teaspoon black pepper

Directions

(1) Prepare the dressing: Combine all ingredients in a pint jar or small bowl. Shake or whisk to combine. Set aside.

(2) Prepare the lettuce: Wash, tear it into bite-size pieces, and spin dry the lettuce. If you’re not putting your salad together right away, put the clean lettuce in a plastic bag with a paper towel. Squeeze the air out of the bag and twist it to seal and keep the air out. Put the sealed bag in the refrigerator until you’re ready to assemble your salad. This will give you the most crisp and delicious lettuce possible! And it keeps for a couple of days so you can wash a bunch and store it this way and just use a little a time.

(3) Prepare the rest of the vegetables: Wash and slice the cucumbers (peeling them is optional), and wash and chop celery and tomatoes. Chop the peanuts and the green onion greens.

(4) Finish: Add lettuce to your salad bowl with the cucumber and tomato slices. Toss to combine. Chop or slice and add the avocado. Drizzle with the dressing. Toss once more just to combine. Sprinkle with chopped peanuts and green onions. And serve right away.

Eat and enjoy every bite because you can!

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

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

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

More Deliciously Low FODMAP™ salad recipes

Triple Chocolate Brown Butter Salted Chocolate Chip Cookies (low FODMAP)

20 Minutes prep • 2 Hours chill • 10 Minutes cook • Low FODMAP • Gluten-free • Makes 24 - 36 • Ok to make ahead: Steps 1-4

There are times when you crave the best of everything: Triple Chocolate. Brown Butter. A delicate sprinkle of flaky salt. If you're going to treat yourself to something sweet, these cookies are the ultimate choice. They're so delicious that you won't even realize they're gluten-free. These cookies offer a sumptuous, chewy texture that remains impeccable at room temperature so you don't need to devour them fresh out of the oven. The brown butter and touch of salt work magic, enhancing the flavor, making them essential ingredients you won't want to skip.

This is an exclusive recipe just for recipe club members.

In addition to the two free recipes I create each week I am creating and delivering one very special recipe just for my recipe club members. If you’re not yet a member, I encourage you to join! Membership in the club includes access to the complete archive of recipes with filters so it can become your virtual low FODMAP cookbook plus, I am creating and delivering one special NEW recipe every week ONLY for recipe club members.

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

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

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

More Deliciously Low FODMAP™ dessert recipes

Pumpkin Spice Latte (Low FODMAP)

5 Minutes prep • 5 Minutes cook • Low FODMAP • Gluten-free • Serves 2

Indulge in Autumn's warm embrace with a homemade Pumpkin Spice Latte. With this simple recipe, you can experience a classic fall flavor without going to your local coffee shop and without consuming loads of sugary FODMAPs. This delicious creamy latte features the perfect blend of real pumpkin and classic pumpkin spice flavors, making it the perfect autumn treat. A dollop of whipped cream and a dusting of nutmeg make it simple perfection.

Ingredients: Latte

2 tablespoons pumpkin puree (I always use Libbys)

1/2 teaspoon pumpkin pie spice*

1 1/2 tablespoon superfine sugar

1 tablespoon vanilla extract

1 1/2 cups lactose-free whole milk, warmed

1/2 cup heavy cream

1/4 - 1/2 cup strong decaf coffee or espresso (I use Starbucks Decaf Via Italian Roast)

Ingredients: Whipped Cream

1 cup heavy whipping cream

1 tablespoon powdered sugar (or to taste)

1/2 teaspoon vanilla extract

Directions: Latte

(1) Heat the milk: Heat the milk in a small saucepan over medium heat (or in the microwave) and remove from the heat before it boils.

(2) Blend: To the blender add pumpkin, pumpkin pie spice, superfine sugar, vanilla extract, and heated milk. Blend on high until smooth and consistent. Then pour the hot coffee into the blender and blend again – about 2 minutes altogether.

(3) Serve: Pour the hot latte mixture into mugs. Add a dollop of whipped cream and a sprinkle of nutmeg.

Directions: Whipped Cream

(1) Prepare: Keep cream well-chilled until ready to whip and don’t prepare this too far ahead of time as it’s best when freshly whipped (a few hours is OK and then keep it in the fridge).

(2) Whip: Pour cream into a medium to large metal or glass mixing bowl or the largest bowl of your stand mixer and, using your largest whisk (or the whisk attachment on your mixer, or a hand mixer), beat until soft peaks form.

(3) Finish: Add the powdered sugar and vanilla and whip until the cream holds its shape nicely. Taste and adjust sugar as needed.

Drink and enjoy every sip because you can!

*Make your own Pumpkin Spice

Combine in a small bowl or jar, and stir well the following spices:

3 tablespoons ground cinnamon

1 tablespoon ground ginger

2 teaspoons ground nutmeg

1 teaspoon ground allspice

1 teaspoon ground cloves

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

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

More Deliciously Low FODMAP™ drink recipes

Discover Effortless Low FODMAP Recipe Access in my Recipe Club

Unleash the power of streamlined recipe discovery in my Recipe Club. Simply head to the Collections tab, click on your preferred collection, and prepare to be inspired! You'll find curated sets of delicious, low-FODMAP recipes tailored to your interests.

Haven't joined the Recipe Club yet? For the cost of a simple latte, you can become a member today and unlock a world of easy-to-make, low-FODMAP appetizers, main courses, side dishes, salads, soups, desserts, and more. It’s now easier than ever to gain access to hundreds of my easy, mouthwatering, low-FODMAP recipes created with you in mind.

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

Vietnamese Pho (Low FODMAP)

15 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Serves 4-6 • Ok to make ahead: Steps 1-4

If you love Vietnamese Pho you’ll really love this easy low FODMAP Pho. This soup is an amazing fusion of Asian spices and vegetables, rice noodles, and rich clear broth. I added a few “extra” veggies to this recipe because I always think there’s room for a few more plants! The wonderful flavors will delight your palate and your tummy. This soup is healthy, delicious, and easy to make so if you haven’t tried making your own Pho, this is the perfect time to do it.

Ingredients: Chicken

2 tablespoons garlic-infused extra-virgin olive oil

1 tablespoon toasted sesame oil

1 1/2 pounds boneless, skinless chicken breasts, cut into thirds

2 green onions, green part only, chopped

1 teaspoon Kosher salt

1/2 teaspoon black pepper

Ingredients: Soup

6 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)

1/4 cup low sodium gluten-free soy sauce

2 tablespoons seasoned rice vinegar

1 tablespoon toasted sesame oil, plus more for serving

2 teaspoons maple syrup

4 green onions (green part only) chopped

6 slices fresh ginger

1-3 star anise

1 cinnamon stick

1 jalapeño pepper, seeded and chopped (optional)

1 zucchini, cubed

1 summer squash, cubed

2 cups chopped kale, bok choy, baby spinach, or a combination

1/2 cup chopped fresh basil, plus more for serving

8 ounces rice noodles

Mung bean sprouts, fresh basil, chopped avocado, and lime wedges, for serving

Directions

(1) Prepare: Cut the chicken breasts in half or thirds, depending on how big they are, and chop the vegetables.

(2) Cook the chicken: In a Dutch oven or large heavy soup pot, add 2 tablespoons of garlic-infused olive oil and 1 tablespoon of toasted sesame oil and heat over medium-high heat. When the oil is hot, add the chopped green onion greens and the chicken, and sprinkle with salt and pepper. Sear the chicken on all sides, about 2-3 minutes per side until it starts to brown. Add 2 cups of chicken broth and bring it to a low boil. Turn the heat down and gently boil until the chicken is just cooked through (165 degrees F on an instant-read thermometer). Remove the chicken to a cutting board, thinly slice, or use two forks to shred it, and set aside.

(3) Prepare the soup: Add 4 more cups of chicken broth to the soup pot so you have about 6 cups of liquid total. Then add the gluten-free soy sauce, rice vinegar, toasted sesame oil, maple syrup, green onion greens, ginger, star anise, cinnamon stick, and jalapeno pepper (if using). Bring to a boil over medium-high heat, then reduce the heat to low and simmer for 10 minutes. Add the chopped zucchini and summer squash and simmer for 5 more minutes, or until ready to serve. Just before serving, stir in the chopped greens and 1/2 cup chopped basil. Taste, and add more soy sauce if needed for flavor, or add some hot water (if the broth tastes too salty).

(4) Cook the noodles: Meanwhile, cook the noodles according to package directions. Drain, rinse, and set aside.

(5) Plate and serve: To serve, divide the noodles between bowls. Add the shredded chicken, then ladle the hot broth over the top. Add bean sprouts, chopped basil, chopped avocado (an unusual addition to Pho but absolutely delicious!), and a generous squeeze of lime juice. If you spot the ginger slices, you can remove them along with the star anise before serving.

Eat and enjoy every bite because you can!

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

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

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

More Deliciously Low FODMAP™ soup recipes

Classic Blueberry Cobbler (Low FODMAP)

15 Minutes prep • 35 Minutes cook • Low FODMAP • Gluten-free • Serves 4

Blueberry cobbler is an amazing combination of flavors, textures, and even temperatures when you serve warm cobbler with cold ice cream on top. Make this cobbler with basic pantry ingredients and frozen blueberries and you’ve got a masterpiece dessert in no time. It’s an extra-special treat with fresh berries in season (especially when you pick them yourself) but just as good with frozen berries when they’re not in season.

This is an exclusive recipe just for recipe club members.

In addition to the two free recipes I create each week I am creating and delivering one very special recipe just for my recipe club members. If you’re not yet a member, I encourage you to join! Membership in the club includes access to the complete archive of recipes with filters so it can become your virtual low FODMAP cookbook plus, I am creating and delivering one special NEW recipe every week ONLY for recipe club members.

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

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

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

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

More Deliciously Low FODMAP™ dessert recipes

Easy Sweet Potato Wedge Fries (Low FODMAP)

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

Many thanks to my sister Sarah for sharing this great and simple recipe. Crisp on the outside and creamy smooth on the inside, these sweet potato fries are a delicious addition to just about any meal! They are easy to make and use only four ingredients you probably already have in your pantry. They are delicious plain or you can dip them in low-FODMAP ketchup or BBQ Sauce. Add a sweet potato to your shopping list and enjoy these delicious wedge fries tonight! (Keep in mind the low FODMAP serving of sweet potato is about 1/2 cup so, even though these are delicious, don’t eat the whole potato yourself!)

Ingredients

1 sweet potato, cut into wedges

1 tablespoon extra-virgin olive oil

1 teaspoon Kosher salt

1/4 - 1/2 teaspoon Black pepper

Directions

(1) Prepare: Wash and cut sweet potato into wedges. Line a rimmed baking sheet with parchment paper. Preheat oven to 425 degrees F.

(2) Combine: Put the potato wedges in a bowl and drizzle them with olive oil. Toss well to coat. Spread out on parchment lined rimmed cookie sheet, slab side down, and with skin facing the same direction so you can keep track when flipping them over. Sprinkle lightly with salt and pepper.

(3) Bake: Bake for 20 minutes at 425 degrees F. Flip the potato wedges over and bake another 20 minutes, being careful not to burn.

(4) Plate and serve: Serve plain or with your favorite low-FODMAP ketchup or BBQ Sauce.

Eat and enjoy every bite because you can!

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

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

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

More Deliciously Low FODMAP™ side dish recipes

It’s Pumpkin Spice Season! (Low FODMAP)

As the leaves start to change color and the air turns crisp, there's one thing that symbolizes the arrival of autumn like no other – the beloved pumpkin spice season. It's a time when cozy sweaters, warm drinks, and the aromatic blend of cinnamon, nutmeg, and cloves fill the air. But for those of us following a low FODMAP diet, the traditional pumpkin spice season can be a bit daunting. Fear not! I’m here to show you how to fully embrace the flavors of fall while keeping your digestive system happy.

Pumpkin Spice: A Low FODMAP Delight

The good news is that many components of the classic pumpkin spice blend are low in FODMAPs. Cinnamon, nutmeg, and cloves—the heart and soul of pumpkin spice—are safe for most people following a low FODMAP diet. This means you can enjoy that warm, comforting flavor without the worry of digestive distress. (Watch out for the super sweet syrups that often get added to pumpkin spice delights and avoid those with high fructose corn syrup.)

Low FODMAP Pumpkin Spice Recipes

Here are a few of my low FODMAP Pumpkin Spice recipes. Want to see even more? Find them in the Recipe Club filtered for pumpkin right here.

Brown Butter Pumpkin Streusel Coffee Cake

This is a wonderful pumpkin recipe that uses my Pumpkin Butter as a key ingredient! This classic coffee cake has been made that much better with brown butter and pumpkin spice. The cake is light and pumpkiny and the streusel topping has a nice spiced crumble to it. It's quick to make and it's perfect for breakfast or afternoon tea.

Maple Pecan Pumpkin Bread

It’s that time of year again—pumpkin everything! I love a good pumpkin bread and this one is made extra special with pecans and maple syrup. It’s super moist so the crunchy cinnamon sugar topping makes a nice contrast to the cake-like bread. Enjoy it fresh or keep it wrapped up for a day or two. It’s the perfect fall flavor.

Pumpkin, Bacon, Cheddar Risotto

I don't know about you, but I love the fall when the air (finally) gets cold and crisp and we see pumpkin sneaking into lots of delicious recipes! Tis’ the season to roll out the comfort food, and this one’s a winner! The flavor is kind of like that yummy potato skin appetizer with the bacon and the cheese but the pumpkin and the risotto bring a whole new level of creamy deliciousness. 

This is one of those recipes your family will ask for again and again and you will be free to enjoy it with them because, like all my recipes, it's low FODMAP! 

I like to serve it with some crisp buttered sourdough toast for a bit of crunch to balance the creamy risotto. A nice green salad would round this out into a perfect weeknight, or any night, dinner.

Better than classic Pumpkin Pie

This version of the classic pumpkin pie is rich and flavorful and low FODMAP too. Baked in my perfect buttery pate brisee pie crust and filled with just the right combination of pumpkin, eggs, cream, and spices to deliver a wonderful flavor every time. Serve with freshly whipped cream for the best combination of flavor, color, and tradition. Looking for more holiday recipes? Check out my post on Navigating a Holiday Feast while on a low FODMAP diet.

Simple Pumpkin Spice Syrup

Make your own pumpkin spice cocktails, ice cream bars, or latte with this delicious pumpkin spice syrup. It’s simple to make and it keeps well in the fridge. So make up a batch and keep some on hand to spice up your holidays!

Pumpkin Mac and Cheese with Crispy Sage

Another pumpkin recipe to “spice” up your fall. I think adding pumpkin to anything just makes it better—and mac and cheese is no exception! This oh-so-creamy mac and cheese is made all in one pot and you can whip it up in 30 minutes.  And, while it takes on a sophisticated taste with the addition of crispy sage and fresh thyme, don’t be fooled, your kids will love this cheesy, creamy, bowl of goodness. And so will you!

Pumpkin Spice Ice Cream Bars

Still a little warm where you live? This is a great way to get that pumpkin spice vibe in a cool package. I was born right on top of Thanksgiving and I’ve always attributed that happy connection to my love of all things pumpkin! Particularly pumpkin ice cream! This recipe captures all the scrumptious flavor of pumpkin spice set in the creamiest package you can imagine. If you’re a pumpkin fan, get ready to discover your new favorite pumpkin ice cream treat.

Great Pumpkin Cocktail

I love fall with the crisp air and the smell of fabulous things cooking in the kitchen. This is a wonderful fall cocktail with the flavors of pumpkin spice, maple syrup, and cinnamon. It uses my pumpkin spice butter as a base so make that ahead of time for the best version of this cocktail! (Don’t worry, it’s quick to make.)

Embracing the low FODMAP pumpkin spice season is not only possible but also deliciously enjoyable. With a little creativity and an understanding of your dietary needs, you can savor the flavors of fall without compromising your digestive comfort. So go ahead, indulge in the Pumpkin Streusel Coffee cake, bake my Better Than Classic Pumpkin Pie, or whip up my Great Pumpkin Cocktail – your taste buds and your tummy will thank you for it. Happy autumn!

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

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

More Deliciously Low FODMAP™ dessert recipes