Category Archives: Low FODMAP Recipes

Low FODMAP Chili Powder Recipe

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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.

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Low FODMAP Bacon Cheeseburger Recipe

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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 Zucchini Bread Recipe

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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.

Low FODMAP Red Wine Chicken or Steak Marinade Recipe

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Store-bought marinades are very convenient, however, they all contain garlic and/or onion, which are a big issue when on the low FODMAP diet. Don’t even bother trying to find one… I have searched high and low and have found nothing. However, it’s very, very easy to make your own. Had I known this years ago, I could have saved a lot of money… not to mention a lot of pain!

Low FODMAP Red Wine Marinade

Low FODMAP Red Wine Chicken or Steak Marinade Recipe

Ingredients:

  • 2 Tablespoons Olive Oil (Garlic Infused Olive Oil adds a great flavor)
  • 2 Tablespoons Red Wine Vinegar
  • 2 Tablespoons Fresh Chives, Diced
  • 1/2 teaspoon Salt
  • 1/2 teaspoon Pepper
  • 1/4 teaspoon Gluten Free Asafoetida Powder (Garlic & Onion Replacement)
  • 1/4 teaspoon Dried Parsley
  • 1/4 teaspoon Dried Paprika
  • 1/4 teaspoon Dried Basil
  • 1/4 teaspoon Sugar (optional – I don’t use it because I like things a little tart.)

Directions:

  1. Put all ingredients into a small tupperware container.
  2. Close tupperware and shake vigorously.
  3. In a Ziploc bag, add raw meat of your choice and add marinade.
  4. Ensure marinade completely cover raw meat.
  5. Remove excess air and seal tightly
  6. Chill for 4-5 hours.
  7. Cook meat as you wish. On a grill is perfect for summer!
  8. Discard any unused portion.

Makes enough for 2 large chicken breasts or 2 large steaks.

Notes:

  • Please feel free to modify as you wish, I like things a little spicy and tart, so if this is not your tastes, please scale back on the spices.
  • Crushed Red Pepper Flakes can be added to give it a little more spice.

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

Low FODMAP Chicken Noodle Soup Recipe

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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 Chicken Broth Recipe

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Being gluten free for years, I perfected my homemade chicken soup recipe since most canned soups contain gluten. When I embarked on the low FODMAP diet, I was very worried that I wouldn’t be able to modify this recipe to work…. until I found Progresso Tuscany Chicken BrothLow FODMAP Products, which doesn’t contain garlic or onion. I haven’t yet found this in stores, so I buy it from Amazon. This allows me to make broth without the hassle of a using whole chicken.

I make a large batch of my low FODMAP chicken broth and freeze it for later use in my delicious chicken noodle soup. I found out very early that rice noodles, rice and/or chicken do not freeze and reheat well within the broth, so I add them when I am ready to eat them instead. This new version of my low FODMAP chicken broth doesn’t even make me miss my old version loaded with garlic, onion and celery!

Low FODMAP Chicken Broth

Low FODMAP Chicken Broth Recipe

Ingredients:

  • 3  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
  • 3 teaspoons Kosher Salt
  • 2 teaspoons Pepper
  • 2 teaspoons Gluten Free Asafoetida Powder (Garlic & Onion Replacement)
  • 2 teaspoons Dried Parsley
  • 2 teaspoons Dried Rosemary
  • 1 teaspoon Dried Basil
  • 1 teaspoon Dried Oregano

Directions:

  • Add all ingredients into a large stock pot.
  • Cover, and bring mixture to a boil, stirring frequently.
  • Reduce heat, cover and simmer for about 30-35 minutes, stirring occasionally.
  • Once carrots have softened, remove from heat and allow broth to cool.
  • Divide into 2-3 Cup-sized Tupperware containers and place in freezer. Makes about 4-5 portions.
  • If planning to serve as soup immediately, follow the Low FODMAP Chicken Noodle Soup Recipe.

Notes:

  • This chicken broth is a bit zesty, so if you like things a bit more mild, limit the spices used.
  • This chicken broth is very concentrated, so prior to eating, it should be diluted with water as described in the Low FODMAP Chicken Noodle Soup Recipe.

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

Low FODMAP Mashed Potatoes Recipe

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Mashed potatoes could easily be my favorite food. It’s why I would look forward to Thanksgiving when I was younger and after I went gluten free, I wasn’t that disappointed during the holiday because I could still have my favorite food at dinner. Again, just another thing that has changed with the low FODMAP diet. Mashed potatoes are usually made with milk and butter, which causes the high lactose content, making it a no-go on the diet.

Luckily, there are a number of lactose-free products that help out in this situation and I can again look forward to Thanksgiving. I may be the only one who eats these for breakfast or as a meal, but this is a food I always have ready in the freezer. Before the low FODMAP diet, I used to add grilled onions and garlic seasoning. While I can’t do that any more due to the fructans, I have substituted chives and asafoetida powder.

Low FODMAP Mashed Potatoes Recipe

Low FODMAP Mashed Potatoes Recipe:

Ingredients:

  • 6 Large Potatoes or 8 Medium Potatoes
  • 1 Cup Rice Milk (or any other Lactose Free Milk)
  • 1/4 Cup Fresh Chives, Diced
  • 1/4 Cup Fresh Parmesan Cheese
  • 2 Tablespoons Lactose-Free Butter
  • 1 1/2 teaspoon Salt
  • 1/2 teaspoon Pepper
  • 1/4 teaspoon Dried Parsley
  • 1/4 teaspoon Gluten Free Asafoetida Powder (Garlic & Onion Replacement)
  • 1/4 Cup Bacon Pieces (optional)

Directions:

  1. Peel and cut Potatoes in 1 inch squares.
  2. Add Potatoes and 1/2 teaspoon Salt to a large saucepan, and bring to a boil.
  3. Reduce heat to medium, cover and let simmer 15 to 20 minutes or until Potatoes are tender when pierced with a fork.
  4. While potatoes are simmering, in a separate pan, warm Milk and melt Butter. Do not bring to a boil.
  5. When the potatoes are cooked, remove from heat and immediately drain potatoes thoroughly in a colander.
  6. Once drained, add Potatoes and warmed Milk and melted Butter to saucepan.
    Mash the Potatoes until well blended.
  7. Add remaining ingredients to pan: 1 teaspoon Salt, Fresh Chives, Fresh Parmesan Cheese, Pepper, Dried Parsley, Asafoetida Powder and Bacon Pieces (if desired).
  8. Mix well and serve.

Makes 6-8 servings.

Notes:

  • When I eat these, I usually add some additional lactose-free butter melted on top.
  • Mashed Potatoes freeze very well. I usually make a very large batch and put them in individual freezer containers. If you do this, omit the bacon pieces until ready to eat. Also, out of the freezer, they will appear to be watery. Once you heat them up to the correct temperature, the consistency will be perfect.

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

Low FODMAP Salsa Recipe

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Salsa could easily be my favorite food. There’s something so wonderful about it that seems to bring a crowd together. I’ve never heard anyone say they didn’t like it. It goes with anything and everything.

Store bought salsas always contain onion and/or garlic, which makes them a high FODMAP food. To align with the low FODMAP diet, I created this recipe that I have used very often. It’s delicious, quick and easy, versatile and can be easily modified to fit anyone’s tastes. Plus, tortilla chips are usually a low FODMAP food, so you’ve got an easy snack or party food to take with you.

Low FODMAP Salsa RecipeLow FODMAP Salsa Recipe

Ingredients:

  • 14.5 oz Diced Fire Roasted Tomatoes with Green Chiles (Check the ingredients. It’s common for this to contain garlic and/or onion. Trader’s Joe’s has a perfect one. If you can’t find one, diced tomatoes will work, just amp up the spices.)
  • 14.5 oz Can 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 Tablespoon Garlic Infused Olive Oil
  • 1/2 Cup Green Onions, Diced (Green Part Only)
  • 1/4 Cup Fresh Chives, Diced
  • 1/4 Cup Fresh Cilantro, Diced
  • 1/4 Cup Fresh Parsley, Diced (Dried Parsley can be an easy substitute.)
  • 1 Lime (Juice Only. 1 teaspoon of lime juice can be substituted.)
  • 1 teaspoon Salt
  • 1/2 teaspoon Pepper
  • 1/2 teaspoon Chili Powder (Chipotle Pepper or another FODMAP free spice can be substituted.)

Directions:

  • Add Diced Fire Roasted Tomatoes with Green Chiles (including juice) to bowl.
  • Squeeze in the juice of 1 Lime.
  • Stir in all other ingredients.
  • Mix well. Taste to see if any modifications need to be made (my favorite part).
  • The salsa can be served immediately, but the flavors blend a little better if you cover in an air-tight container and refrigerate for 2 or more hours.

Make about 2.5 Cups of salsa.

Notes:

  • This is a very versatile low FODMAP salsa recipe and can be used for a number of things. It goes well on grilled chicken, mixed with rice, over gluten free pasta, on tortilla chips, with tacos, as a marinade, etc.
  • This salsa is a bit zesty, so if you like things a bit more mild, eliminate or limit the Chili Powder.
  • For those who like a hotter salsa, you can add more Chili Powder, Banana Peppers, Jalapenos, Crushed Red Pepper, additional Diced Green Chiles or any other spice that fits your mood.
  • Keeps about a week in the refrigerator.

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

Low FODMAP Marinara Sauce Recipe

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Marinara sauce is one of those things that I never thought I would make from scratch. Buying it in a jar or can is so simple, and an activity I take for granted now. Nearly every pasta or pizza sauce on the market contains some form of garlic and/or onion as an ingredient, which doesn’t work on the low FODMAP diet. I came across one marinara sauce that you can buy at the store that doesn’t contain garlic or onion, but at $8 a jar, Raos Homemade Sensitive Formula Marinara Sauce is a tough pill to swallow.

I’ve tried this recipe a number of different ways to finally come up with the final product. It is a bit zesty, so if you don’t like the spices, you can modify them as you wish. Also, this sauce freezes very well, so I usually make a large portion and freeze it in individual servings.

Low FODMAP Marinara Sauce RecipeLow FODMAP Marinara Sauce Recipe

Ingredients:

  • 28 oz Can of Tomato Puree (Check the ingredients. It’s common for this to contain garlic and/or onion. I use Muir Glen Organic Tomato Puree.)
  • 14.5 oz Can 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.)
  • 3 Tablespoons Garlic Infused Olive Oil
  • 1/4 Cup Fresh Chives, Diced
  • 1 teaspoon Salt
  • 1/2 teaspoon Pepper
  • 1 teaspoon Dried Oregano
  • 1 teaspoon Dried Basil
  • 1/4 teaspoon Gluten Free Asafoetida Powder (Garlic & Onion Replacement)
  • 1/2 teaspoon Dried Parsley
  • 1/4 teaspoon Dried Rosemary
  • 1/2 lb Ground Turkey or Ground Beef (optional)
  • 1/4 Cup Fresh Parmesan, Grated (optional)

Directions:

  1. Heat Olive Oil in a heavy sauce pan on medium heat.
  2. Add Ground Turkey (if desired) and grill until meat is cooked thoroughly.
  3. Add Tomato Puree and Diced Tomatoes, and stir until well blended.
  4. Stir in Chives, Salt, Pepper, Oregano, Basil, Asafoetida Powder, Parsley and Rosemary and mix well.
  5. Bring mixture to a boil, stirring frequently.
  6. Reduce heat, cover and simmer for at least 90 minutes, stirring occasionally.
  7. Add Parmesan (if desired). Heat an additional 10 minutes, stirring occasionally.
  8. Serve and enjoy or freeze in individual servings.

Notes:

  • This sauce is a bit zesty, so if you like things a bit more mild, eliminate the asafoetida powder and rosemary, as well as limit the other spices.
  • I am not sure of the exact amount that this will serve, but I would estimate 4-8 servings.

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

Low FODMAP Pancakes Recipe

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Nothings better than waking up to pancakes… already made. Hopefully many Mothers across the US woke up to a breakfast of something similar today on Mother’s Day. When you’re on a restricted diet, like the low FODMAP diet, it’s an even bigger treat to eat something that you didn’t have to cook yourself and know its completely safe for your body.

One of the best low FODMAP and gluten free products on the market is Gluten Free Bisquick. It’s a pantry staple that allows you to have everything from pizza to biscuits. And deliciously fluffy pancakes like the ones I had this morning.

Low FODMAP Pancakes

Low FODMAP Pancakes Recipe:

Ingredients:

Directions:

  1. Stir ingredients until blended
  2. Pour about 1/4 cup onto hot greased griddle.
  3. Cook until edges are dry, and turn.
  4. Serve & Enjoy!

Makes about 10 pancakes.

Notes:

  • Ensure to use 100% pure maple syrup since most regular syrups contain high FODMAP ingredients.
  • You can add peanut butter, fruit or lactose-free chocolate chips to give your low FODMAP pancakes an extra flavor.

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