Low-FODMAP Recipes

If you’re new to the low-FODMAP diet, not to worry! Below I have shared some of my favorite low-FODMAP recipes which pack a delicious, nutrient-dense punch! Enjoy!

Coconut Quinoa Porridge

Ingredients

  • 1 cup quinoa

  • 2 cups coconut milk

  • Cinnamon

  • 1 tbsp maple syrup

  • Handful of fruit of your choice

Instructions

  • Rinse or soak quinoa before cooking

  • Place quinoa and coconut milk in a pot and bring to a boil, then reduce heat and stir until most of the milk is absorbed and the quinoa is sprouted

  • Pour in maple syrup (or a little raw honey)

  • Add a few sprinkles of cinnamon, mix well

  • Add in blueberries, raspberries, sliced banana, or any fruit of your choice

Fun suggestions

  • You can use sweetened or flavored coconut milk if you prefer

  • Alt maple syrup with honey, or a little raw sugar

  • Sprinkle in some walnuts, pecans, or almonds

  • Delicious warm, but not bad cold either


    Miso Ramen Soup

    Ingredients

    • 3 tbls miso paste

    • 4 cups water

    • 1 cup chopped scallion

    • Handful bok choy

    • Thin rice noodles

    • ½ cup chopped tofu

    • Shrimp or diced chicken

    • 2 hard boiled eggs (optional)

    Instructions

    • Pour water into a pot and add 3 tbs of miso paste, stirring frequently until paste is fully dissolved

    • In a separate pot, put shrimp in boiling water for a few minutes, until they turn pinkish orange. Remove and rinse. (If using other meat, cook until done, then set aside)

    • Chop scallions and tofu into small pieces, and add to miso soup

    • Add shrimp/meat to the soup pot, continuing to stir

    • Lastly, add the bok choy and thin rice noodles (both cook very fast and only need a few minutes

    • Stir until noodles reach their desired consistency

    • Divide soup into two bowls, and add a hard boiled egg to each one


    Fun suggestions

    • Freeze or refrigerate any leftover miso soup broth and use as a marinade for meat

    • Leftover miso broth also works well as a pasta topping or bread dipping

    • There are different kinds/color of miso paste (red, white), try them all

    Try smaller amounts of miso paste (2 tbls) at first, and if the soup is too watery/not as flavorful, add another spoon 


Pineapple & Cucumber Salad

Ingredients

  • 1 cucumber, diced

  • 1 cup chopped pineapple (not canned preferably)

  • 1/2 cup lime juice

  • handful of freshly chopped cilantro

Instructions

  • Toss all ingredients in a mixing bowl and serve cold!

Fun suggestions

  • Use this salad as a side dish, or to top meat or fish

  • Dice cucumbers and pineapple even smaller and use as an alternative to salsa


Chicken Quinoa Bowl

Ingredients

  • 1 cup quinoa

  • 1 avocado

  • 1 chicken breast (or turkey, or try shrimp!)

  • 1/2 cup raisins (or dried cranberries if you like)

  • 1 carrot

  • 1 tbsp lime juice

Instructions

  • Cook chicken breast and dice into cubes

  • Add one cup quinoa to 2 cups boiling water. Cook until all water is absorbed and quinoa is fluffy

  • Add chicken to the quinoa and mix well

  • Use a peeler to peel thin slices of carrots and add to the bowl

  • Dice 1 avocado into small cubes and mix in

  • Sprinkle in raisins and finish off with a little lime juice

  • Add a little salt and pepper to taste, mix well, and serve warm or cold!

Fun suggestions

  • Chicken can be baked, sautéed, grilled, boiled... whatever you prefer!

  • Sprinkle some parsley, cilantro, or spring onion (the green part only, which is low in fodmaps, unlike onions)

For those on a vegetarian diet, simply replace chicken with chunks of tofu, tempeh, or add in your favorite beans


Homemade Pizza

Ingredients

  • Pizza dough (You can use gluten free)

  • Tomato sauce (I use Rao's "Sensitive Formula" which is made without sugar, garlic, or onions)

  • Shredded mozzarella cheese (I stick with Parmesan and Manchego, which is sheep's cheese, because they are easy for me to digest)

Cooking instructions

  • Preheat oven to 350 degrees

  • Flatten pizza dough and cover the dough generously with sauce, leaving the edges clean (crust)

  • Sprinkle cheese on top

  • Set on a sheet of tin foil and let cook in the oven (or toaster oven) for roughly 30 minutes or until desired consistency

  • Add fresh basil or sprinkle on top

Fun suggestions

  • Toppings! Add your own toppings, including but not limited to: grilled chicken, broccoli, spinach (I can't eat it, but maybe YOU can!), mushrooms, olives, extra olive oil, extra cheese, peppers, pineapple, tomatoes....

  • If you have an issue with garlic and onions like I do, and can't get your hands on Rao's "Sensitive Formula" sauce, make your own sauce! Slow cook tomatoes, orange peppers and carrots until mushy, then mix together. Add salt, pepper and olive oil to taste. Sauce can be used on pasta and other sauce-based dishes

Peanut Butter Oatmeal Balls (Gluten Free)

 Ingredients

  • 1 cup oats

  • 1/2 cup peanut butter (all natural)

  • handful of raisins

  • 1/4 cup maple syrup

Instructions

  • If you prefer the oats softer, cook them in hot water or milk (rice, almond, or coconut), prior to preparation

  • Mix oats and peanut butter until blended

  • Add in maple syrup, and sprinkle raisins in as desired

  • Make little bite sized balls and place in a container

  • Place in freezer for at least one hour, or until the balls harden

  • Take a bite and enjoy!


Chicken Fritters

Recipe adapted from Natasha's Kitchen

Ingredients

  • 3 chicken breast, cut into small cubes (Alt: Turkey)

  • 1/3 cup of flour (Alt: Almond or rice flour to avoid gluten)

  • 1/3 cup of mayo (I skip the mayo to avoid the fat. Alt: Low fat Greek yogurt)

  • 1 1/3 cups of shredded mozzarella cheese (alt: Parmesan or shredded Manchego)

  • 2 eggs

  • 1 1/2 tbsp of dill (Fresh is best, but dried is fine too)

  • salt & pepper to taste

  • olive oil for cooking

Instructions

  • Mix all ingredients in large mixing bowl

  • Pour a little olive oil into a pan and set fire to medium-low heat

  • Use spoon or clean hands to scoop small balls of mixture into the pan, and fry like small pancakes. flipping every few minutes

  • Make sure meat is cooked all the way through.... Enjoy!!

Fun suggestions

  • Dip the fritters in low-fat mayo, hummus, BBQ sauce, mashed avocado, or other dips

  • Add in chopped zucchini, broccoli, or other veggies to the mixture based on preference and tolerance

  • Add some raisins or dried cranberries

Deluxe Grilled Cheese

Ingredients

  • 2 slices gluten free bread

  • 2-4 slices of hard cheese (preferably from sheep or goat)

  • 2 slices tomato

  • handful of fresh kale

  • 4 slices avocado

  • ½ red pepper (chopped)

Instructions

  • In a frying pan, cook chopped red peppers until soft, then remove from pan and set aside

  • Lightly grease frying pan with olive oil, and set fire to medium-low heat

  • Place both slices of bread in the pan and let toast lightly on each side

  • Once lightly toasted, add slices of cheese (more slices for cheesier outcome) to one slice of bread

  • Add chopped red peppers on top of cheese

  • At desired gooiness, reduce heat and add slices of tomato, avocado and handful of kale

  • Place other bread slice on top to complete the sandwich

  • Press firmly down on sandwich and flip a few times more

Fun suggestions

  • Use kale as a side salad/dish instead of placing it in the sandwich

  • Experiment with different types of cheese and breads

Banana Bread (Gluten & Dairy Free)

Recipe adapted from Taste of Home

Ingredients

  • 2 cups of flour (rice, almond, or oat)

  • 4-5 ripe bananas

  • 1 tsp baking soda

  • 1/4 tsp salt

  • 4 eggs

  • 1 cup sugar (I use only 1/2 cup and I use organic maple syrup instead)

  • 1/2 cup unsweetened applesauce (I am sensitive to apples so I sub with rice milk)

  • 1/3 cup canola oil

  • 1 tsp vanilla extract

  • 1/2 cup chopped walnuts (you can use almonds, or dark chocolate chips)

  • Handful of poppy seeds (optional)

Instructions

  • Preheat oven to 350 degree

  • Mix all dry ingredients (flour, baking soda, salt)

  • Mash bananas

  • Mix all wet ingredients (sugar/syrup, vanilla, eggs, oil, bananas, applesauce/rice milk). Then add to the dry ingredients bowl. Mix everything thoroughly. **Add the nuts to the mixture now if you want them throughout the banana bread, otherwise sprinkle them on top later

  • Line baking pan with a little oil. Pour mixture into the baking pan. Sprinkle on poppy seeds

  • Bake for 45 min-1 hour or until it reaches desired consistency

  • Let cool for 10 minutes, cut slices and enjoy!

Fun suggestions

  • Don't have bananas? Don't love bananas? Try 2 cups of chopped strawberries instead. Strawberry bread! It'll catch on

  • Try coconut cream instead of apple sauce for a gluten-free, fruity flavor

  • Remember, the mashed bananas are already pretty sweet. I find you only need 1/2 cup of sugar (or maple syrup)


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