Low FODMAP Oven Roasted Potatoes Recipe

Potatoes are one of my safe foods, and usually the food I turn to when I’m not feeling well. I always have potatoes on hand, but I try to always mix it up in how I prepare them. Baked potatoes are simple, mashed potatoes are my comfort food, and these oven roasted potatoes are ideal along side a steak or chicken breast.

This original recipe is much simpler in which only 3 ingredients are used: potatoes, olive oil and 1 package of dry onion soup mix. However, the onion overload in the mix would probably cause some issues on the low FODMAP diet. I modified this recipe to be low FODMAP, but still just as delicious. Let me know what you think!

Low FODMAP Oven Roasted Potatoes RecipeLow FODMAP Oven Roasted Potatoes Recipe:

Ingredients:

  • 6 Large Potatoes or 8 Medium Potatoes
  • 1/4 Cup Fresh Chives, Diced
  • 1/4 Cup Green Onions, Diced (Green Part Only)
  • 1/4 Cup Garlic Infused Olive Oil
  • 1 1/2 teaspoon Salt
  • 1 teaspoon Pepper
  • 1/2 teaspoon Dried Parsley
  • 1/2 teaspoon Dried Basil
  • 1/2 teaspoon Dried Oregano
  • 1/4 teaspoon Gluten Free Asafoetida Powder (Garlic & Onion Replacement)

Directions:

  1. Preheat oven to 400 degrees.
  2. Cut Potatoes in 1 inch squares.
  3. Put all ingredients into a large plastic bag and shake well.
  4. Once ingredients are blended, pour onto greased cookie sheet.
  5. Bake for 45 minutes at 400 degrees or until golden brown, stirring occasionally.

Makes 6-8 servings.

Notes:

  • This recipe is very versatile and numerous things can be added to make the flavor different. Some examples are bacon, roasted red pepper flakes, low FODMAP chili powder, and peppers.

Like this recipe? Let me know what you think and explore more low FODMAP recipes.

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Low FODMAP Chili Powder Recipe

So many recipes call for chili powder. Unfortunately, most chili powders include ingredients like garlic, onions or the vague spices, which need to be avoided on the low FODMAP diet. I searched everywhere for a low FODMAP chili powder that worked (and was still delicious), but came up empty handed. So, as with most things these days, I decided to make it myself.

This chili powder recipe went through many trials and many errors to get it perfect. I tried to first make it without the ground ancho chile pepper, which was a complete miss. You could definitely tell that something was missing. Once I secured some Ground Ancho Chile Pepper, the recipe improved significantly. This low FODMAP chili powder can be used  as a 1:1 replacement in any recipe that calls for chili powder.

Low FODMAP Chili Powder Recipe

Low FODMAP Chili Powder Recipe

Ingredients:

Directions:

  1. Mix all ingredients.
  2. Store in an airtight container.
  3. Enjoy as needed!

Like this recipe? Let me know what you think and explore more low FODMAP recipes.

Low FODMAP Bacon Cheeseburger Recipe

Nothing says summer quite like a hamburger on the grill. While it would be delightful to enjoy that hamburger on a bun with some ketchup or mustard, the low FODMAP diet prohibits those items. Plus, many store bought hamburger patties contain fillers like onion and bread crumbs, and they’re pretty bland when you don’t have the right sauces.

So how do you enjoy summer grilling again? This recipe. All the tastes are put right into the burger, so you don’t have to worry about dressing it up later. You won’t even miss the bun… I promise.

Low FODMAP Bacon Cheeseburger Recipe

Low FODMAP Bacon Cheeseburger Recipe:

Ingredients:

  • 1 lb. Lean Ground Beef
  • 1/2 Cup Shredded Cheese (optional)
  • 1/4 Cup Bacon Pieces (optional)
  • 1/4 Cup Fresh Chives, Diced
  • 1 teaspoon Garlic Infused Olive Oil
  • 1/2 teaspoon Salt (if omitting the Bacon, add a little more Salt)
  • 1/2 teaspoon Pepper
  • 1/2 teaspoon Dried Parsley
  • 1/2 teaspoon Dried Basil
  • 1/4 teaspoon Gluten Free Asafoetida Powder (Garlic & Onion Replacement)

Directions:

  1. Preheat grill for high heat.
  2. In a large bowl, mix all ingredients using your hands.
  3. Once mixed, form the mixture into approximately 4-6 hamburger patties.
  4. Grill patties approximately 5 minutes on each side or until cooked as desired.
  5. Prior to removing burgers from the grill, top with a slice of cheese if desired.
  6. Enjoy with a fork and knife!

Notes:

  • Since ground beef naturally contains fat and grease, buy the leanest available. I usually use 96% lean.
  • While you may want to eat a few of these, be very cautious of your fat intake with the ground beef, cheese and bacon. I can usually handle about 2 and I have to call it quits.
  • Any cheese should work, I tend to use muenster (very low lactose amount) and cheddar most often.

Like this recipe? Let me know what you think and explore more low FODMAP recipes.

Adding Flavor without the FODMAPs

When I found I had to give up garlic and onion with the low FODMAP diet, I was devastated… simply devastated. I put garlic on everything… cloves, seasoning, powder or in any form where I could add it to my food. My husband would often make jokes like “at least I know you’re not a vampire” or “would you like some chicken with that garlic?” So embarking on the low FODMAP diet was a huge lifestyle change for me (to put it mildly).

So how does a garlic and onion lover get by on the low FODMAP diet? Surprisingly, very easy. It’s a great time to welcome new spices into your life and learn how to use them. But don’t give up on garlic and onion just yet, there’s some great substitutes and replacements that will have both your taste buds and your body smiling.

Low FODMAP Garlic and Onion Replacements

Tips on Adding Flavor without the FODMAPs:

  • Garlic Infused (Extra Virgin) Olive Oil – The fructans in garlic are water-soluble, not oil-soluble, so garlic infused olive oil is a great way to get the garlic into your meal without the pain. There are a few different ways to go about this:
    1. Make it in a slow cooker. Get some garlic cloves, peel them and throw them in a slow cooker with your desired amount of oil. Once you heat for 3-4 hours on low, remove and discard the garlic. It makes your place smell delightful! However, the oil doesn’t last that long (about 1 week) and I didn’t fee safe eating it since bits of garlic were floating around here and there.
    2. Make it every time you plan to use it. Simmer the oil you plan to use and add a peeled garlic clove for about 5 minutes, stirring frequently. Discard the garlic clove when finished. This is much easier since you don’t have excess to use, but you have to have garlic on hand at all times. I don’t like this method because it makes me sad to constantly have garlic in the house. Silly, yes, but out of sight, out of mind.
    3. Buy it. Easiest method in my book! It can be pricey, but I found a great option at Trader Joe’s for $3.99 and another option at my local grocery store for $5.99. Before I found it locally, I purchased it on Amazon. It keeps forever without the hassle or mess. Plus there’s no tempting garlic staring at you from the refrigerator.
  • Gluten Free Asafoetida Powder (Hing) – This bright yellow powder is a great replacement for that onion or garlic taste. This Indian spice is ideal for soups, marinades, dressings, etc. A little goes a long way. I initially read about this magical substitute on every FODMAP blog and ran around town trying to find it. I encountered two problems. First, asafoetida powder is very hard to find. I went to every Indian/Asian store and came up empty handed. Finally, when I did find it, I realized most asafoetida powder is made with wheat flour, which does not work within the guidelines of the low FODMAP diet. I searched online and finally found it made with rice flour at MySpiceSage.com, but they recently changed their ingredients to contain white flour. I haven’t had to buy it more recently, but I have seen it at HerbStop and Spices, Inc.
  • Green Onions/Scallions/Spring Onions (Green Part Only) – Whatever you call them, they’re a great addition to any dish to get the onion flavor. When you’re cutting them (from the green side), as soon as you feel some onion texture inside, stop and throw out the rest of the white part.
  • Chives – My newest love. Chives are a great addition to anything! Fresh or dried, I can’t get enough!
  • Spices – Now is a great time to discover spices you may never have used before. I never knew how to use them, so this was a great learning experience for me. Fresh or dried works, just ensure that there are no hidden ingredients (garlic, onion, wheat, “spices,” natural flavor, etc.) mixed in. Here are my most used spices:
      • Salt
      • Pepper
      • Basil
      • Oregano
      • Parsley
      • Cilantro
      • Rosemary
      • Cumin
      • Paprika
      • Thyme
      • Cayenne Pepper
      • Jalapeno Powder
      • Roasted Red Pepper Flakes
  • Hot Peppers – If you like a little heat, there are a number of great options here. Jalapeno peppers, cayenne peppers, banana peppers, habanero peppers, green chilis, etc. can all add some great flavor to your dishes.
  • Vinegars – There are a variety of types of vinegar on the market, and some will work within the guidelines of the low FODMAP diet, and some won’t. Be careful of additives like apple, fruit and honey. Red Wine Vinegar, White Wine Vinegar and Balsamic Vinegar are staples in my house and are the base of many sauces and dressings I make.
  • Gluten Free Soy Sauce – Perfect for Asian-inspired dishes. Ensure you avoid any soy sauces that include wheat. I prefer Tamari Organic Soy Sauce.

After a list like this, it’s exciting to see all the new options for adding flavor to your low FODMAP dishes. I have never felt so confident in my cooking skills and I definitely don’t miss having “onion eyes.” Have anything else to add? I’d love to hear it!

Low FODMAP Zucchini Bread Recipe

Zucchini bread was always a staple at my home growing up and our freezer was always filled with loaves of zucchini bread. As I mentioned before, my Mother is a fantastic baker, so this was one of the things I missed when I went gluten free. Luckily, she was able to modify her yummy zucchini bread recipe to fit into a gluten free diet, as well as a low FODMAP diet.

This recipe is very easy and very delicious! It’s the perfect low FODMAP breakfast for those on the go. Just add a little lactose free butter melted on top and you have the perfect treat to start your day off right.

Low FODMAP Zucchini Bread Recipe

Low FODMAP Zucchini Bread Recipe:

Ingredients:

  • 3 Cups Grated Zucchini
  • 3 Eggs
  • 2 Cups Sugar
  • 1 Cup Oil
  • 3 Cups Gluten Free Flour (I use Bob’s Red Mill Gluten Free Flour or Trader Joe’s Brand)
  • 3 teaspoons Xanthan Gum (I use Bob’s Red Mill. Do not  add this if it is already added into the Gluten Free Flour.)
  • 1 teaspoon Salt
  • 1 teaspoon Cinnamon
  • 1 teaspoon Baking Powder
  • 1 teaspoon Baking Soda

Directions:

  1. Preheat oven to 350 degrees.
  2. Cream Sugar, Eggs and Oil together until well blended.
  3. Add Zucchini and mix until well blended
  4. Add Gluten Free Flour, Xanthan Gum, Salt, Cinnamon, Baking Powder and Baking Soda and mix until well blended.
  5. Lightly grease bread pans (2 large pans or 7 little pans).
  6. Pour mixture into pans.
  7. Bake at 350 degrees for 1 hour.
  8. After baking, remove bread from oven and let cool.
  9. Remove from pans and serve or put into individual plastic bags and freeze.

Makes 2 Large Loaves or 7 Small Loaves.

Notes:

  • When I eat these, I usually add some additional lactose-free butter melted on top.
  • Bread will keep about 1-2 weeks in refrigerator.

Like this recipe? Let me know what you think and explore more low FODMAP recipes.