Low FODMAP Sample Meals

Overwhelmed by the restriction of the diet? I’ve been there. I searched everywhere for examples of meals that I could eat on the low FODMAP diet. Even simple meals, like a salad were scary due to the limitations of store-bought salad dressings.

There’s really a variety of meals you can have with the diet… even pizza! Of course most of your meals will require a little extra prep and you can probably hide the take-out menus for now. I actually made this list for myself and hung it on the refrigerator to see what all my option were for each meal. It’s a good confidence booster to see what you can eat rather than what you can’t.

Low FODMAP Sample Meals

Low FODMAP Breakfast Suggestions:

Low FODMAP Lunch Suggestions:

Low FODMAP Dinner Suggestions:

Low FODMAP Snack Suggestions:

Personally, I eat a lot of salads, which allows me to tailor it to what I want that day. I also tend to snack a lot, which is why it was essential for me to know my go-to packaged foods when in a bind. I also tend to stick to smaller meals, since it’s not only what you eat, but how much. You can also get some insight to what my shopping list looks like with my favorite low FODMAP items.

Overwhelmed? You’re not alone. Here are some tips on getting started with the low FODMAP diet.

Do you have a meal or snack that you love? Let me know and I will add it to the list!

Low FODMAP Pancakes Recipe

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:



  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.


  • 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.

Low FODMAP Scrambled Eggs Recipe

Ahh… childhood comfort foods. Many of the foods that I grew up loving, Kraft Mac & Cheese, Campbell’s Chicken Noodle Soup and Tuna Noodle Casserole, are no longer options without severely modifying the recipe.

However, scrambled eggs is one of my comfort foods from childhood. My grandma made them for me whenever I stayed overnight at her house, and she taught me the how to make them so fluffy and delicious. Now that she has passed, I get emotional every time I make them. And luckily, I still can and stay within the guidelines of the low FODMAP diet.

While I have modified the recipe, it still reminds me of Grandma. I don’t use the butter or cream, and I try to use egg whites as much as possible to stay on the healthier side of things. Before the low FODMAP diet, I used to add grilled onions and garlic seasoning. While I can’t do that any more, I have substituted chives and garlic infused olive oil.

Low FODMAP Scrambled Eggs Recipe

Low FODMAP Scrambled Eggs Recipe:


  • 2 Eggs or 1 Whole Egg & 2 Egg Whites
  • 1/2 Tablespoon Garlic Infused Olive Oil
  • 1/4 Cup Black Olives, Diced
  • 1/4 Cup Red Bell Pepper, Diced
  • 1/4 Cup Shredded Cheese
  • 1/4 Cup Rice Milk (or any other Lactose Free Milk)
  • 1/2 teaspoon Salt
  • 1/4 teaspoon Pepper
  • 1 Tablespoon Dried Chives or 2 Tablespoons Fresh Chives
  • 1/4 teaspoon Dried Oregano
  • 1/4 teaspoon Dried Parsley


  1. On stovetop, grill diced Red Bell Pepper in Olive Oil in a pan.
  2. In a separate bowl, whisk together Eggs, Black Olives, Milk, Salt, Pepper, Chives, Oregano, Parsley and half of the Shredded Cheese.
  3. When Red Bell Pepper is thoroughly grilled, add egg mixture to pan with the heat on medium
  4. Allow mixture to sit a moment, and then use spatula to continually stir eggs and scape the bottom of the pan.
  5. When all eggs are thoroughly cooked, sprinkle the remaining Shredded Cheese on top.
  6. After cheese has melted, use spatula to move to plate.
  7. Serve & Enjoy!

Perfect portion for 1 serving.


  • For a spicier mix, 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.

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

Grandma's Scrambled Eggs

My Grandma and I years ago in the kitchen.

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:


  • 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


  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.


  • 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.

Low FODMAP Balsamic Salad Dressing Recipe

After being gluten free for two years prior to switching to the low FODMAP diet, I was used to eating salads on a daily basis, which I really enjoyed. When I switched diets, I knew I would no longer be able to enjoy raw onions or garlic seasoning on my salads, but was devastated when I realized by beloved Kraft Zesty Italian Fat Free Salad Dressing would have to be eliminated, as well.

If you’re looking for a salad dressing that doesn’t contain garlic and/or onion, I can save you a lot of time and heartache… there aren’t any. I spent about an hour looking at every salad dressing label in my grocery store and by the last bottle, I was defeated. However, I picked up a bottle of balsamic vinegar and some garlic infused olive oil while at the store and was determined to continue to enjoy salads with my own dressing recipe.

What I discovered was unbelievable… not only was the recipe very simple when I finally perfected it, but it was better than any store bought dressing I have every tried!

FODMAP Free Salad Dressing Recipe

FODMAP Free Balsamic Salad Dressing Recipe


  • 3 Tablespoons Balsamic Vinegar
  • 1 Tablespoon Olive Oil (Try Garlic Infused Olive Oil for an Extra Kick)
  • 1/2 teaspoon Salt
  • 1/2 teaspoon Pepper
  • 1/2 teaspoon Dried Chives or 2 teaspoons Fresh Chives
  • 1/4 teaspoon Dried Parsley
  • 1/4 teaspoon Dried Oregano
  • 1/4 teaspoon Dried Basil
  • 1/2 teaspoon Sugar (optional – I don’t use it because I like things a little tart.)


  1. Prior to making your salad, put all ingredients into a small tupperware container.
  2. Close tupperware and shake vigorously.
  3. Make salad.
  4. Shake tupperware vigorously.
  5. Pour onto salad.
  6. Enjoy!

Makes enough for 1 large salad or 2 side salads.


  • This recipe is approximately 175 calories. If you want to reduce the calories by 55, limit the olive oil to 1/2 Tablespoon and replace it with 1/2 Tablespoon balsamic vinegar.
  • When making this FODMAP free dressing, it is best to let it sit for awhile after combining the ingredients to let the spices blend properly. I find it is best when I make it in the morning and take it to work with my salad. Then it has a good 5 hours to blend. However, it is still good after a few minutes.
  • 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.
  • Not only do I make this as a salad dressing, it is my go-to marinade and sauce.
  • When eating out, I will make this ahead of time and take it with me. It fits perfectly into a purse!
  • This FODMAP free dressing will keep for about 4-5 days in the refrigerator. Unfortunately, you can’t make a bunch and store in the fridge (personal fail) because it will go bad.

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

Salad with FODMAP Free Garlic Balsamic Dressing

Salad with FODMAP Free Garlic Balsamic Dressing