Low FODMAP Macaroni and Cheese Recipe

I grew up on macaroni and cheese. Not the homemade kind, but Kraft Mac & Cheese with the neon orange powdered cheese sauce that contain a laundry list of scary, high FODMAP ingredients. Even though I know how terrible it is for me, it’s hard not to crave it at times.

Ever since I went gluten free years ago, I have had this go-to version of gluten free “macaroni” and cheese. I finger quote “macaroni” simply because I have never used actual macaroni noodles, but that really doesn’t matter. I had to make a few tweaks to the recipe when I started on the low FODMAP diet, but it’s still just as good!

Low FODMAP Mac & Cheese

Low FODMAP Macaroni & Cheese Recipe

Ingredients:

  • 8 oz Gluten Free Macaroni or Pasta (I use Trader Joe’s Brown Rice Fusilli)
  • 3/4 Cup Rice Milk (or any other Lactose Free Milk)
  • 1 Tablespoon Lactose Free Butter
  • 1 Cup Shredded Cheese (I use 1/2 Cup Cheddar & 1/2 Cup Parmesan)
  • 1 Tablespoon Gluten Free Flour (I use Bob’s Red Mill Gluten Free Flour or Trader Joe’s Brand)
  • 1 teaspoon Salt
  • 1 teaspoon Pepper
  • 1/2 teaspoon Gluten Free Asafoetida Powder (Garlic & Onion Replacement)

Directions:

  1. In a large saucepan, cook pasta over high heat.
  2. While the pasta is cooking, heat Milk in a small saucepan set over medium heat.
  3. Add Butter to the warm Milk.
  4. Once the Butter is melted, remove from heat and stir in the Gluten Free Flour, Salt and Pepper to the mixture.
  5. Once mixed, stir in the Cheese.
  6. When Pasta is finished cooking, drain (do not rinse in cold water).
  7. Combine the Pasta and Cheese mixture.
  8. Enjoy!

Makes 2 servings.

Notes:

  • You can add almost anything to this low FODMAP pasta dish based on your tastes. I have added a variety of spices and foods, including Chives, Green Onions (green part only), Parsley, Oregano, Cayenne Pepper, Olives, Diced Jalapenos, Bacon, Ground Beef or Turkey and Crushed Red Pepper.

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

Advertisements

Low FODMAP Potato Soup Recipe

As the weather cools down, I tend to crave hearty soups that warm your body all over. However, canned soups and the low FODMAP diet do not go well together. Wheat flour, garlic and onion are frequent ingredients in ready-made soups, so the majority of them (almost all) will not work.

That’s where Progresso Tuscany Chicken BrothLow FODMAP Products comes in. I found this little low FODMAP gem through Pinterest. I haven’t yet found this in stores, so I buy it from AmazonLow FODMAP Products. This allows me to make a variety of soups without having to start the broth from scratch.

Low FODMAP Potato Soup Recipe

Low FODMAP Potato Soup Recipe

Ingredients:

  • 6-8 Large Potatoes, Peeled & Cut into 1 Inch Squares
  • 2 32oz Containers of Progresso Tuscany Chicken BrothLow FODMAP Products
  • 1 Bunch of Raw Carrots, Diced (8-10 Large Carrots)
  • 1 Bunch of Green Onions, Diced (Green Part Only)
  • 1/4 Cup Fresh Chives, Diced
  • 3 Tablespoons Garlic Infused Olive Oil
  • 2 Tablespoons Fresh Parsley, Diced
  • 3 teaspoons Kosher Salt
  • 2 teaspoons Pepper
  • 2 teaspoons Gluten Free Asafoetida Powder (Garlic & Onion Replacement)
  • 1 teaspoon Dried Basil
  • 1 teaspoon Dried Oregano
  • 1/2 Cup Shredded Parmesan Cheese
  • 1/2 Cup Rice Milk (or any other Lactose Free Milk), Warmed
  • Bacon, Cooked and Crumbled as Desired (optional)

Directions:

  • Add Potatoes, Broth, Carrots, Green Onions and Chives into a large stock pot.
  • Bring mixture to a boil, stirring frequently.
  • Add Olive Oil, Parsley, Salt, Pepper, Asafoetida Powder, Basil and Oregano.
  • Reduce heat and simmer for about 30-40 minutes or until potatoes are tender, stirring occasionally.
  • Once potatoes have softened, remove from heat.
  • Mash the potatoes until well blended.
  • Add Milk and Parmesan Cheese and stir until well blended.
  • Stir in Bacon if planning to serve immediately. (It is not recommended that Bacon is added prior to freezing.)
  • Garnish with Parmesan Cheese and Chives or Parsley.
  • Divide into 2-3 Cup-sized Tupperware containers and place in freezer. Makes about 4-5 portions.

Notes:

  • Many different items can be added to this soup to make it unique or a bit spicier. Let me know how you make it!

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.

Low FODMAP Chicken Noodle Soup Recipe

The first time I caught a cold while on the low FODMAP diet, I was very unprepared. Chicken noodle soup is a great remedy for a sore throat, runny nose and fever, but almost all canned soups contain wheat, garlic or onion, so I was at a loss. I had some gluten free broth that I had prepared and froze months ago, but I knew how loaded with garlic, onion and celery it was, which would make me feel worse. As soon as I felt better, I perfected my low FODMAP chicken broth and chicken soup recipes, so I would be better prepared the next time I was under the weather.

Low FODMAP Chicken Noodle Soup

Low FODMAP Chicken Noodle Soup Recipe

Ingredients:

  • 1 2-3 Cup Serving of Low FODMAP Chicken Broth
  • 2-3 Cups Water (Fill the Container used for the Broth)
  • 1 Cup Cooked, Chopped Chicken Breast
  • 2-4 oz Uncooked Gluten Free Pasta/Noodles (I use Trader Joe’s Organic Brown Rice Pasta Fusilli)
  • Salt & Pepper to Taste

Directions:

  1. Add Low FODMAP Chicken Broth and Water into a pot.
  2. Bring to a boil, stirring frequently.
  3. Add Uncooked Gluten Free Pasta and Chicken to pot.
  4. Reduce heat and simmer for about 10-12 minutes, stirring occasionally.
  5. Add Salt & Pepper to taste if desired.
  6. Once pasta is cooked to preference, remove from heat.
  7. Serve immediately.
  8. Makes about 4 servings.

Notes:

  • The 2-4 oz of Gluten Free Pasta can be substituted with white or brown rice.
  • You can refrigerate any unused portion and reheat in the microwave later.

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

Low FODMAP Mexican Taco Dip Recipe

It’s Cinco de Mayo and we’re hosting a Mexican Fiesta Party at our place today. I was looking for an easy Mexican recipe that could be used as a taco dip with tortilla chips or wrapped in a soft tortilla shell. To make it convenient to serve while people come and go, I wanted it to be warming constantly in a crock pot. It’s important that it adhere to the low FODMAP diet since 2 our of guests also struggle with IBS. And, of course, it should be delicious for everyone at the party!

While I didn’t find the ideal taco dip recipe anywhere that met the above guidelines, I decided to create my own. I was a little nervous creating something completely new, but it turned out to be amazing and delicious! I got rave reviews on the Mexican Taco Dip and was asked for my recipe multiple times. So, here it is…

Low FODMAP Mexican Taco Dip Recipe

Low FODMAP Crock Pot Mexican Taco Dip Recipe:

Ingredients:

  • 1 lb Ground Turkey (Ground Beef Can be Substituted)
  • 1/2 Cup Olive Oil (Try Garlic Infused Olive Oil for a Great Flavor)
  • 2 14.5 oz Cans of Diced Tomatoes, Drained (Check the ingredients. It’s common for this to contain garlic and/or onion. I use Del Monte Petite Diced Tomatoes.)
  • 1/2 Cup Black Olives
  • 1 Red Bell Pepper
  • 2 Cups Shredded Cheese
  • 1/4 Cup Fresh Cilantro
  • 1/4 Cup Fresh Chives
  • 1 teaspoon Salt
  • 1/2 teaspoon Pepper
  • 1/2 teaspoon Cumin
  • 1/2 teaspoon Paprika
  • 1/2 teaspoon Oregano
  • 1/2 teaspoon Dried Parsley
  • 1/4 teaspoon Cayenne Pepper

Directions:

  1. Dice Red Bell Pepper into small pieces.
  2. On stovetop, grill Ground Turkey and diced Red Bell Pepper in Olive Oil in a pan.
  3. Add Salt, Pepper, Cumin, Paprika, Oregano, Parsley and Cayenne Pepper to pan.
  4. While grilling, dice Cilantro, Chives and Black Olives into small pieces. Set Aside.
  5. When Ground Turkey is cooked thoroughly, move it, the peppers and spices to medium-sized crock pot, turned on high.
  6. Add diced Cilantro, diced Chives, diced Black Olives, Diced Tomatoes and Shredded Cheese to crock pot.
  7. Mix thoroughly and cover crock pot.
  8. Stir sporadically for the next hour and then turn crock pot to low.
  9. Drain any excess oil.
  10. Serve with tortilla chip, corn tortilla shells and/or taco shells.
  11. Continue to stir sporadically throughout the party and after 3-4 hours (or when its gone), turn crock pot off.

Notes:

  • For a spicier mix, add more Cayenne Pepper or add Diced Jalapenos, Diced Banana Peppers, Diced Green Chilis or Crushed Red Pepper.
  • Garlic Infused Olive Oil is a great addition because it adds the garlic flavor without adding the Fructans.
  • I ate mine sprinkled over tortilla chips (like nachos). Yum!

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