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



  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:


  • 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)


  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!


  • 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

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:


  • 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


  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.


  • 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

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


  • 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.)


  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.


  • 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

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


  • 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


  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.


  • 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

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


  • 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


  • 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.


  • 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.

Getting Started on the Low FODMAP Diet

Don’t know where to start? I know that feeling all too well. I was very overwhelmed by the low FODMAP diet and where to start. It was scary knowing that most of the foods I was eating were doing the damage to my system. So how do you completely change your thinking about food?

How to Get Started on the Low FODMAP Diet

First, get rid of anything that is high in FODMAPs. Check every product in your house and know if it’s a safe food or not. Once you have identified the high FODMAP foods, donate them, throw them out, whatever you need to do, because if you know its available, its easy to eat. I spent an evening cleaning out the pantry, reading every label and what I couldn’t eat, I put on my husband’s shelf (which is out of my normal reach and view). Anything that he didn’t want, we gave to our neighbors who have kids. By far, this was the toughest part because some of my favorite go-to foods ended up on my husband’s shelf.

Next, stock up on some low FODMAP basics. Print out the low FODMAP food list and the high FODMAP food list and spend a long evening at the grocery store inspecting the labels on products. You can get a peek at my favorite low FODMAP items to see what my grocery list looks like. I can save you a lot of time and heart-ache and tell you just to pass on the following products: salad dressings, marinara sauces, marinades, and sauces (like BBQ and steak sauce). I have inspected numerous ingredient labels and almost all of these products contain garlic, onion, honey, high fructose corn syrup or molasses. Here’s a great list of low FODMAP garlic and onion replacements so you can still get great flavor into your food.

Take a look at my low FODMAP recipes that includes some basics like salad dressing, marinara sauce, salsa and mashed potatoes. I am not the best cook in the world, so please don’t be intimidated if you aren’t either. Ensure you pick up some of those ingredients while you’re at the store. Also, as a go-to and a good transition into the diet, pick up some of the low FODMAP brand name packaged foods that I have compiled. Some are winners and some aren’t, but it’s a good base to have some foods you can eat right out of the package.

I have compiled a list of low FODMAP sample meals so you can visualize a my meal plan for yourself. Ensure you have a good base of the ingredients that go into those meals available.

Once you have all your basics in house, an important step is to discuss your new diet with your entire household. Ensure that they understand why you’re eating differently and to please allow you to eat your safe foods (since chances are they’re a little more expensive) while they can enjoy other, less expensive foods. My husband has been very good to incorporate my eating habits into most of our meals, and if he’s eating something I can’t have (that he knows I miss), he will eat in another room. He made the mistake on day 1 of my new diet to comment on how delicious his meal (of all my discarded food) was. I broke down in tears and had a little melt-down because of the limitations I was now faced with. I  explained to him how his comment hurt me because it’s difficult to know all the things I am missing out on. He has been much more sensitive since that incident… especially now with how much happier I am.

Next, find your routine. I do a lot of my big cooking once a week and plan my schedule based on what I have. I utilize the freezer a lot to have food on hand in a pinch. I eat a lot of salads and with my quick low FODMAP balsamic dressing, it’s a quick, low calorie meal.

Also, I tend to eat much smaller meals more frequently throughout the day. Because the low FODMAP diet is it not only what you eat, but in what quantities. I can always tell when I ate too much, even with all safe foods. My system just can’t take a large quantity of food, so I eat 200-300 calorie meals about 6 times a day. Even if I dine out, I usually save half and take it home. For example, if I take a sandwich, a banana and baby carrots for lunch, I will eat the banana around 10:30am, have the sandwich at 12:30pm and then snack on the carrots around 3:00pm.

For me, it took about 2 weeks to fully immerse myself in the diet as I got more comfortable with preparing some of the foods that I used to buy out of the package. Just assume that convenience foods are out and you have to be prepared for each upcoming meal or snack. When laziness strikes, that’s what you have tortilla chips on hand!

I’m not going to sugar coat it… it’s a tough transition. I felt it was maybe a little easier for me since I was already happily gluten free. Also the hope is that you don’t have to eat this way forever. You should eat FODMAP free for about 6-8 weeks and then reintroduce FODMAPs back into your diet. For me, I can handle galactans at almost all quantities (welcome back hummus!), and a little bit of lactose, fructose and polyols later in the day. Unfortunately, fructans and I do not get along.

If you’re starting on the diet, I am happy to help in any way possible. I’ve been there and you shouldn’t have to do this alone. Please feel free to reach out to me with questions or comments at livinghappywithibs@gmail.com, on Twitter at @LivingHappywIBS or on Pinterest.

Getting Started on the Low FODMAP Diet

My Favorite Low FODMAP Items

Many people ask me… “so what CAN you eat?” Great question from those who are unfamiliar with my diet, but I don’t think they really understand how a question like that can impact someone with dietary restrictions in a negative way. Usually, I just say “plenty of fresh foods” and that ends the conversation without getting too graphic.

However, for those that are on the low FODMAP diet, I often get the question of “what are your favorite low FODMAP items?” That question I am happy to answer with a long list that mirrors my weekly shopping list. I have also provided some information on getting started and sample low FODMAP meals which can be a great way to ease into the diet.

Favorite Low FODMAP Items

You’ll notice that I shop frequently at Trader Joe’s and have come to find some great, low cost, hidden gems. Luckily, Trader Joe’s is located 3 blocks from my apartment, but if you’re not as lucky to have a TJ’s in your area, you can most likely find similar products elsewhere, but they may cost a bit more.

My Favorite Low FODMAP Items:

Breads & Cereals:

Meats & Protein:

  • Fresh or Frozen Chicken
  • Fresh Ground Turkey
  • Fresh Sliced Ham Ensure it doesn’t contain honey.
  • Fresh Sliced Turkey Breast
  • Extra Large Eggs Extra large eggs are better for gluten free baking over medium or large eggs.

Starches & Grains:

  • Trader Joe’s Organic Brown Rice Fusilli. Only $1.99/pound! I use this for all my pasta needs. It’s great in soup.
  • Potatoes I buy them in the 10lb bag.
  • Trader Joe’s Organic Brown Rice In the freezer section. Heats in the microwave in 3 minutes. 
  • Uncle Ben’s Whole Grain Brown or White Rice Cups Great for a work lunch/snack.
  • Uncle Ben’s Original Long Grain Brown or White Ready Rice
  • Betty Crocker Mashed Potato Buds

Fruits & Vegetables:

  • Fresh Lettuce
  • Fresh Spinach
  • Fresh Baby Carrots
  • Fresh Cucumbers
  • Fresh Red Bell Peppers
  • Fresh Tomatoes
  • Trader Joe’s Fire Roasted Tomatoes with Green Chiles (Canned)
  • Del Monte Petite Diced Tomatoes(Canned)
  • Canned Sliced Black Olives
  • Fresh Chives
  • Fresh Basil
  • Fresh Parsley
  • Fresh Cilantro

Sauces & Spices:


Baked Goods & Baking Ingredients:

Salty Snacks:

  • Glutino Gluten Free PretzelsLow FODMAP Products A favorite of mine! Most people don’t even know they’re Gluten Free!
  • Popchips, OriginalLow FODMAP Products  These are ideal in a pinch at an airport or gas station. Trader Joe’s also has a brand that works, too.
  • Trader Joe’s Organic Popcorn with Olive Oil
  • Trader Joe’s Original Kettle Corn
  • Trader Joe’s Reduced Guilt Kettle Cooked Potato Chips  Due to the fat content, I limit my servings of this.
  • Crunchmaster Original Gluten Free Multi-Seed CrackersLow FODMAP Products  My go-to cracker with sliced cheese.
  • Nature Valley Roasted Nut Crunch Granola BarsLow FODMAP Products  (Peanut Butter & Almond)  I always have one of these with me. They are delicious and convenient. However, these do contain almonds (fructans). They don’t affect me too much, but if they do to you, avoid them.


Other Food:


  • Heather’s Tummy Tamers Peppermint Oil CapsulesHeather's Tummy Tamers Peppermint Oil Capsules Studies have shown that peppermint soothes cramps and eases abdominal pain within the digestive tract, so I take these before risky meals or when I am not feeling my best.
  • Konsyl Natural Fiber SupplementKonsyl Natural Fiber My doctor suggested this and I saw significant improvement (prior to going on the low FODMAP diet). I take it first thing in the morning on an empty stomach.
  • Nature Made Fish Oil with Omega-3 There’s so many benefits to this supplement and since I am not a big seafood eater, I don’t get fish oil naturally.

Got a product that you think I will like? I would love to hear about it!

Low FODMAP Mashed Potatoes Recipe

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:


  • 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)


  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.


  • 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

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


  • 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.)


  • 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.


  • 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.