Low FODMAP Recipes – Living Happy with IBS (2024)

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 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 ()

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.

There’s something about ranch dressing that makes you feel like a kid again. Sure, it was a great way for our parents to get us to eat our vegetables, but there’s something so simply delicious about it. The creamy texture is a great addition to any food, especially those that weren’t our favorites.

Every now and then, I crave that nostagic flavor like most people. However, the low FODMAP diet restricts all store bought salad dressings. Yes… all. Seriously, I have personally checked every salad dressing label and every one contain at least one forbidden FODMAP ingredient. Enter this delightful low FODMAP ranch dressing recipe. It will make you think you’re a kid again.

Low FODMAP Ranch Dressing Recipe

Ingredients:

• 1/2 Cup Lactose Free Yogurt (I prefer Green Valley Organics)
• 2 Tablespoons Garlic Infused Olive Oil
• 1/4 Cup Fresh Parmesan Cheese, Grated
• 1 Tablespoon Dried Dill
• 1 Tablespoon Fresh Chives, Diced
• 1 Tablespoon Fresh Parsley, Diced
• 1/2 teaspoon Lemon Juice
• 1/2 teaspoon Salt
• 1/2 teaspoon Pepper
• 1/4 teaspoon Paprika
• 1/4 teaspoon Gluten Free Asafoetida Powder ()

Directions:

1. Combine all ingredients into a small bowl.
2. Whisk together.
3. Refrigerate or use immediately.
4. Enjoy!

Notes:

• Please feel free to modify as you wish, I scaled back the spices here to align with everyone’s tastes. Usually, I tend to add a little more paprika to spice it up a bit.
• To adjust the thickness to your taste, add or reduce the amount of Olive Oil.
• This low FODMAP ranch dressing will keep for about 4-5 days in the refrigerator.

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

In my neighborhood, there’s been an explosion of BBQ places that have popped up recently. As you walk by, the smell is just incredible! I am not sure if this is a nationwide trend or something that’s only happening in Chicago, but it got my taste buds excited about that unique BBQ flavor.

Unfortunately, those on thelow FODMAP diet can’t rely on bottled BBQ sauces due to the spices and high fructose corn syrup in most. However, homemade low FODMAP BBQ sauce is extremely easy to make… and extremely delicious, too.

Low FODMAP BBQ Sauce Recipe

Ingredients:

• 2 Tablespoons Cornstarch
• 1/2 Cup Cold Water
• 1/2 Cup Hot Water
• 3 Tablespoons Brown Sugar
• 1 Cup Red Wine Vinegar
• 1 Tablespoon Dijon Mustard
• 1 Tablespoon Garlic Infused Olive Oil
• 1 Tablespoon Paprika
• 1 teaspoon Cayenne Pepper
• 1 teaspoon Salt
• 1 teaspoon Pepper
• 1/4 teaspoon Gluten Free Asafoetida Powder ()

Directions:

1. Mix Cornstarch with Cold Water and set aside.
2. In a sauce pan, combine Hot Water and Brown Sugar and stir until dissolved.
3. Bring to boil and cook for 5 minutes.
4. Stir in Cornstarch and all remaining ingredients and mix well.
5. Bring to a boil, reduce heat and simmer uncovered for 5 minutes.
6. Remove from heat and cool to room temperature.
7. Use immediately or refrigerate in an airtight container up to 1 week.

Makes approximately 2 Cups.

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

What’s good? Spinach dip. What’s better? Low FODMAP spinach dip. What’s the best? Low FODMAP Low Fat Spinach Dip!

Prior to going on the low FODMAP diet, I frequently enjoyed Trader Joe’s Reduced Guilt Spinach & Kale Yogurt Dip. It was the perfect item to take with a veggie tray and some tortilla chips, and most people didn’t even realize it was a “better for you” option than normal spinach dip. However, there are many offenders within the ingredients that makes it an unsafe option on the low FODMAP diet, including milk, onions and garlic. I made a few changes to not only eliminate high FODMAP ingredients, but tailored it to my taste preferences.

Low FODMAP Spinach Dip Recipe

Ingredients:

• 2 Cups Fresh Spinach, Diced
• 18 oz Lactose Free Yogurt (I prefer Green Valley Organics)
• 1/4 Cup Green Onions, Diced (Green Part Only)
• 1/4 Cup Red Bell Pepper, Finely Diced
• 1/4 Cup Carrot, Finely Diced
• 3 Tablespoons Garlic Infused Olive Oil
• 1/4 Cup Fresh Parmesan Cheese, Grated
• 1/2 teaspoon Salt
• 1/4 teaspoon Pepper
• 1/4 teaspoon Gluten Free Asafoetida Powder ()

Directions:

1. Combine all ingredients in a large bowl and mix until well blended.
2. Store in a airtight container and refrigerate 3-5 hours.
3. Serve with low FODMAP vegetables, tortilla chips or low FODMAP crackers.

Notes:

• This dip can be served warm if desired, which is just as delicious. After mixing all ingredients, bake at 350 degrees for 25-35 minutes.

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

The low FODMAP diet requires a lot of planning and preparation for every meal. These low FODMAP brownies are a game changer. Three simple ingredients and a five minute prep time. Thank you, Betty Crocker!

I always have a few boxes of Betty Crocker Gluten Free Brownie Mix on hand for numerous occasions, including taking to parties or hosting guests. Not to mention quenching my sweet-tooth here and there. You can dress them up or dress them down. And adding an extra egg will give them a cake-like texture. This little box is honestly one of the most versatile items in my pantry!

As a bonus, I never tell anyone that they’re gluten free (unless asked) and no one can even tell. I feel like that’s a baseline for great tasting food… people who are lucky enough to eat anything shouldn’t be able to tell that it’s fitting within numerous dietary restrictions.

Low FODMAP Brownie Recipe:

Ingredients:

• 1 Box of Betty Crocker Gluten Free Brownie Mix
• 1/4 Cup Shortening (I use Crisco)
• 2 Extra Large Eggs

Directions:

1. Preheat oven to to 350 degrees for shiny metal pan or 325 degrees for dark or nonstick pan.
2. Grease (or use a low FODMAP cooking spray) bottom of pan.
3. In medium bowl, stir all ingredients until well blended (batter will be thick).
4. Spread in pan.
5. Bake as directed (8″x8″ pan, bake 28-31 minutes. 9″x9″ pan, bake 26-30minutes. 11″x7″ pan, bake 23-26 minutes.) or until toothpick inserted 2 inches from side of pan comes out almost clean
6. Cool brownies, cut and serve.
7. Store tightly covered.

Notes:

• Like normal brownies, you can add anything to make them unique, including crushed nuts, frosting, fruit topping or all-natural, gluten free sprinkles as shown in the picture. Just make sure that your additions fit within the safe low FODMAP foods.

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

I’m guilty. I’m an adult and I like ketchup. I’m not sure when ketchup for adults became uncool, but I must have missed the memo. Sure, I have grown out of eating it on everything from spaghetti to sirloin, but there’s nothing like a burger and fries with ketchup.

For those on the low FODMAP diet, ketchup is one of those foods that is out due to the high fructose corn syrup. Even natural ketchup is usually out due to the addition of onion and/or garlic. I thought I would have to go without ketchup until I began experimenting and came up with this delicious low FODMAP ketchup recipe. French fries, beware.

Low FODMAP Ketchup Recipe

Ingredients:

• 12 oz Tomato Paste
• 1/2 Cup Dark Brown Sugar
• 1/2 teaspoon Dry Ground Mustard
• 1/2 teaspoon Kosher Salt
• 1/2 teaspoon Cinnamon
• 1/4 teaspoon Ground Clove
• 1/4 teaspoon Gluten Free Asafoetida Powder ()
• 1/4 teaspoon Cayenne Pepper
• 2/3 Cup Water
• 4 Tablespoons White Wine Vinegar

Directions:

1. Mix all ingredients together until Brown Sugar is completely dissolved.
2. Store in a refrigerated airtight container.
3. Enjoy as needed for the next 3-4 weeks.

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

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 Broth comes in. I found this little low FODMAP gem through Pinterest. I haven’t yet found this in stores, so I buy it from Amazon. This allows me to make a variety of soups without having to start the broth from scratch.

Low FODMAP Potato Soup Recipe

Ingredients:

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

Birthdays are always celebrated in my office with gourmet cupcakes. Even though cupcakes aren’t my favorite, I always feel a little left out of the celebration. The low FODMAP diet has a way of making followers feel isolated and excluded from events and celebrations… and it’s tough.

So when my birthday rolled around this year, I brought in a treat for the whole office, so they could see how delicious a restrictive diet can be. My co-workers couldn’t believe these yummy low FODMAP chocolate chip cookies were gluten free and dairy free.

This recipe has been adapted throughout the years. As a kid, I loved to bake and always made the best chocolate chip cookies, thanks to my Mom who passed down the recipe. When I went gluten free, I had to change the recipe and then when I went low FODMAP, I had to change the recipe once again. Lots of trial and error in the process, but is there really ever a “bad” cookie?

Low FODMAP Chocolate Chip Cookie Recipe:

Ingredients:

• 1 Cup Shortening (I use Crisco)
• 3/4 Cup Sugar
• 3/4 Cup Brown Sugar
• 3 Extra Large Eggs
• 2 1/4 Cups Gluten Free Flour (I use Bob’s Red Mill Gluten Free Flour or Trader Joe’s Brand)
• 2 1/2 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 Baking Soda
• 1 teaspoon Salt
• 1 teaspoon Vanilla Extract (or 1 teaspoon Peppermint Extract for Mint Chocolate Chip Cookies… trust me, they’re amazing!)
• 2 Cups Dairy-Free Chocolate Chips (I use Enjoy Life Chocolate Chips)

Directions:

1. Preheat oven to 375 degrees.
2. Cream Shortening, Brown Sugar and Sugar together until well blended.
3. Add Eggs, one at a time, beating well after each addition.
4. Gradually beat in Gluten Free Flour, Xanthan Gum, Baking Soda, Salt and Vanilla Extract.
5. Stir in chocolate chips.
6. Drop by tablespoon onto ungreased baking sheets.
7. Bake at 375 degrees for 9 to 11 minutes or until golden brown.
8. Cool on baking sheets for 2 minutes and then remove to wire racks to cool completely.

Makes about 5 dozen cookies.

Notes:

• Cookies will not melt down and puff up in the oven like normal cookies. They keep the exact shape that you put them on the cookie sheet, so I try to keep them in a flatter circle shape as much as possible.

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

Pesto sauce is one of those foods that I never had growing up. I think it was the color that turned me off. But as an adult, once I tasted pesto on a delicious chicken pizza at an Italian winery, I was smitten. The fresh basil, the garlic, the crunchy pine nuts and spices blended together beautifully and from there, pesto became my go-to sauce with Italian dishes.

Fast forward to now and two of the main ingredients in my beloved pesto are foods that I can no longer tolerate. I am now allergic to pine nuts and the fructans in the garlic are a big trigger for me. So how is it possible to enjoy pesto sauce without garlic while on the low FODMAP diet? It took me awhile to figure this one out, but once I did, pesto and I have engaged in another long term relationship.

It’s important to note that a good food processor is required to make pesto sauce. I have tried and failed with blenders in the past. Also, I make my pesto sauce without the pine nuts as shown in the pictures, but I have added them into the recipe as an optional ingredient so you can add them if you like.

Low FODMAP Pesto Sauce Recipe

Ingredients:

• 1 Cup Fresh Basil, Packed
• 1/4 Cup Garlic Infused Olive Oil
• 1/4 Cup Fresh Parmesan Cheese
• 1/4 Cup (or less) Pine Nuts (optional)
• 1 teaspoon Salt
• 1/2 teaspoon Pepper
• 1/4 teaspoon Gluten Free Asafoetida Powder ()

Directions:

1. Combine the Fresh Basil and Pine Nuts in a food processor and pulse until coarsely chopped.
2. Slowly add the Garlic-Infused Olive Oil in a constant stream while the food processor is still on.
3. Add the Parmesan Cheese and pulse again until well-blended and smooth.
4. Stir in Salt, Pepper and Asafoetida Powder.
5. Serve immediately or store in a airtight container and refrigerate until ready to use.
6. If freezing, transfer to an air-tight container and drizzle some additional Olive Oil over the top. It’s also wise to eliminate the Cheese initially and add it when you intend to use the pesto.

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

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 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 ()

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.