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Low FODMAP Recipes

Browse this list of recipes from FODMAP expert, Kate Scarlata, RDN, LDN, for low FODMAP main dish, snack and beverage ideas.

 

1. Hash Brown Egg Nests
low FODMAP hash brown egg nests

4 cups shredded hash brown potatoes (uncooked) (Alt: Grate 2-3 large peeled raw Yukon Gold or similar potatoes)

2 egg whites

1 tablespoon garlic infused oil or plain olive oil

Salt and pepper

12 eggs (large)

1 medium zucchini or summer squash, trimmed and very thinly sliced (for quick cooking)

1 cup shredded cheddar cheese

6 slices of cooked bacon, if desired. Cut each slice into bite size pieces.

Garnish w/ fresh chopped parsley and pepper, if desired.

 

Preheat oven to 425 degrees F. Generously oil, muffin tin for 12. In medium bowl, add potatoes, egg whites, garlic infused oil, dash of salt and pepper. (If using fresh grated potatoes, be sure to strain off any liquid.) Gently fold egg whites and oil into potatoes. Divide potato mixture evenly into the 12 muffin cups. Press potato mixture firmly into each muffin cup, allowing some potatoes to line the inside of the muffin (forming a crust). Place muffin tin in oven for 15 minutes to bake potatoes. Remove. Top each of the potato crusts with a few slices of squash and a sprinkle of cheese, evenly. Crack an egg, and add it on top of the squash and cheese. Add bacon to the top of the egg, if desired. Return muffin tin to the oven and bake for 15-20 minutes or until egg is set and cooked through. Garnish w/ parsley and pepper, if desired.

© 2015 Kate Scarlata. Recipe and Photo from KateScarlata.com Used with Permission

2. Zucchini Walnut Pancakes
low FODMAP zucchini walnut pancakes

1 cup Gluten free pancake mixture

1 egg

1/2 cup lactose free milk

1 teaspoon sugar

1 cup grated zucchini

1 teaspoon vanilla extract

1/4 teaspoon cinnamon

1/4 cup chopped walnuts

 

Preheat medium non-stick skillet (lightly oiled) over medium heat. Blend ingredients together until smooth. Pour about 3 small to medium pancakes in skillet (should use about 1/2 of batter). Flip pancakes after about 1-2 minutes when edges begin to slightly firm up and lightly brown. Cook for another minute or until cooked through. Repeat with remaining batter. Makes 2-3 servings.

© 2015 Kate Scarlata. Recipe and Photo from KateScarlata.com Used with Permission

3. Salmon with Maple, Mustard and Dill
low FODMAP salmon with maple, mustard and dill

6-8 ounces salmon

2 tablespoons pure maple syrup

1 tablespoon Dijon mustard

1/4 teaspoon paprika

Salt and pepper, to taste

1 tablespoon sliced garlic scapes (can sub in spring onion greens)

1-2 tablespoons chopped fresh dill

1 lemon (1/2 of the lemon sliced and other half to squeeze over salmon)

salt/pepper to taste

 

Preheat oven to 450°F. Line a baking sheet with parchment paper. In small bowl, combine maple syrup, mustard, paprika, salt and pepper. Place salmon on the prepared baking sheet. Spread the mustard & maple syrup mixture evenly on the salmon. Place 4-5 lemon slices on top of salmon, squeeze extra lemon juice on top. Bake in oven until just cooked through, about 15-20 minutes. Remove from oven, sprinkle with garlic scapes (or scallions) and fresh dill. Serves 2-3.

© 2015 Kate Scarlata. Recipe and Photo from KateScarlata.com Used with Permission

4. One Skillet Company Chicken
low FODMAP one skillet company chicken

4 boneless skinless chicken breasts halves (about 4-6 ounces each)

2 tablespoons olive oil (could sub in garlic-infused oil, if desired)

Sea salt and pepper, to taste

1 medium yellow, red and orange bell pepper, deseeded and sliced in strips

2-3 sliced of prosciutto or ham, sliced

1 can, (14.5 oz) diced tomatoes (e.g. with No onion, No garlic), do not drain juice

1/4 cup fresh basil leaves cut in strips

 

In medium skillet heat oil over medium heat and add chicken. Add salt and pepper to each side of chicken while it's cooking. Cook chicken for about 3 minutes on each side until almost cooked through.

 

Add bell peppers, ham slices and the can of tomatoes including the juice in the can. Bring heat up to medium high until mixture boils, then reduce heat and cover skillet allowing the mixture to simmer for about 10-12 minutes. Turn chicken over to ensure even cooking. Add fresh basil during last minute of cooking to allow it to wilt but remain bright green. Chicken temperature should be 170 degrees to ensure it is cooked thoroughly.

© 2014 Kate Scarlata. Recipe and Photo from KateScarlata.com Used with Permission

5. Grilled Shrimp Tortilla with Pineapple Salsa
low FODMAP grilled shrimp tortilla with pineapple salsa

1 cup fresh diced fresh pineapple

1/2 cup cherry tomatoes, diced in quarters

1/4 cup green bell pepper, deseeded, and diced

1 medium jalapeño, deseeded and diced {optional}

1 tablespoon fresh lime juice

1 teaspoon lime zest

1 tablespoon olive oil

1 tablespoon chopped parsley or cilantro

Shrimp, beef, chicken and/or cheese, per preference

Salt and pepper, to taste

 

Mix ingredients together, add fresh herbs right before serving. Can be made up to a day in advance stored in refrigerator. Top 1 tablespoon salsa on top of grilled fresh corn tortilla topped with 5 grilled shrimp, beef OR chicken strips and 1/4 cup grated cheddar cheese. Salsa serves about 6.

© 2014 Kate Scarlata. Recipe and Photo from KateScarlata.com Used with Permission

6. Greek Pasta Salad
low FODMAP greek pasta salad

4 ounces uncooked gluten free pasta (cook according to package directions)

1 cup canned chickpeas, drained and rinsed

1/2 cup crumbled feta cheese

1/2 cup pitted Kalamata olives, rough chopped

2 cups chopped fresh tomatoes

2 tablespoons chopped fresh oregano

1 tablespoon fresh lemon juice

1/4 cup low FODMAP mustard dressing: 1 tablespoon red wine vinegar, 1/8 teaspoon salt, 1 teaspoon Dijon Mustard and 3 tablespoons olive oil

 

Drain pasta and place in medium size bowl. Add in chickpeas, feta, olives, 1 tablespoon of oregano and tomatoes. Drizzle with lemon and dressing. Gently stir to mix. Season with salt and pepper, as desired. Garnish with more fresh oregano on top. Serves 4.

© 2015 Kate Scarlata. Recipe and Photo from KateScarlata.com Used with Permission

7. Roasted Tomato Soup with Smoked Mozzarella
low FODMAP roasted tomato soup with smoked mozzarella

4 medium tomatoes, quartered and de-seeded

1 tablespoon plus 1 teaspoon garlic oil

4-5 sprigs fresh thyme

28-ounce can ground peeled tomatoes

3 large carrots, peeled and chopped in thirds or 1 cup baby carrots

3 cups low FODMAP chicken or vegetable broth

Small piece of smoked mozzarella cut into bite size pieces, optional

 

Preheat oven to 400 degrees F. Add tomatoes to baking sheet and drizzle with 1 teaspoon garlic oil and thyme leaves. Roast tomatoes until lightly browned, about 20 minutes. In large saucepan or stock pot, add ground peeled tomatoes, carrots, 1 tablespoon garlic oil, and broth and simmer over medium heat to a light boil for 20 minutes or until carrots are fork tender. Remove tomato mixture from heat and allow to cool for about 1 hour. Add roasted tomatoes to tomato soup mixture and then blend in food processor or blender. Return soup to stock pot and simmer over medium low heat to warm up.

 

Add small pieces of smoked mozzarella to soup and allow to slightly melt. Ladle soup into soup bowl and enjoy! Serves: 6.

© 2015 Kate Scarlata. Recipe and Photo from KateScarlata.com Used with Permission

8. Baked Sweet Potato Fries with Lime Zest
low FODMAP baked sweet potato fries with lime zest

1 medium sweet potato

1 1/2 tablespoons fresh lime juice

2 teaspoon lime zest

1 tablespoon olive oil or grapeseed oil

Salt and pepper, to taste

 

Cook sweet potato microwave for about 3-4 minutes to soften up a bit for easier slicing, if desired, being sure to pierce skin of potato with fork or knife several times before cooking. Let potato cool for 30 minutes so you can handle it. Preheat oven to 400 degrees F. Slice potato into French fries, 1/2 inch by 3 inch strips. Add potato slices to medium bowl and drizzle with lime juice, zest, oil, salt and pepper.

 

Place potatoes on cookie sheet lined with parchment or lightly oiled. Bake for 25-35 minutes --to your desired crispness. Add about 10 minutes to cooking time if using uncooked sweet potato. Serves 2-3.

© 2015 Kate Scarlata. Recipe and Photo from KateScarlata.com Used with Permission

9. Chewy Peanut Butter Cookies (gluten free & low FODMAP)
chewy peanut butter cookies - gluten free and low FODMAP

1 cup all natural peanut butter (stir well)

1/2 cup granulated sugar

1 egg

1/2 cup gluten free oat flour

1 teaspoon baking soda

Option: Add in 1/4 cup of semi-sweet chocolate chips and/or chopped peanuts

 

Preheat oven to 350 degrees F. Line cookie sheet with parchment paper. Mix together peanut butter, sugar, egg in medium bowl with a spoon until creamy. Blend in flour and baking soda. Fold in chocolate chips and/or nuts if using. Scoop out by tablespoon onto cookie sheet leaving about 1 1/2 inch between cookies. Bake for 8-10 minutes (cookies should be lightly brown on edges). Makes about 16 cookies. Limit to 1-2 cookies per serving.

© 2015 Kate Scarlata. Recipe and Photo from KateScarlata.com Used with Permission

10. Banana Bread Brownies
low FODMAP banana bread brownies

4 very ripe bananas, peeled

1 cup granulated sugar

1/2 cup melted butter or vegetable oil of choice

6 ounce non-fat plain Greek yogurt

1 teaspoon vanilla extract or paste

2 eggs

2 cups gluten free flour

1 teaspoon baking soda

1/2 cup chopped walnuts

 

Icing:

1/2 cup butter

2 1/2 cups confectioner's sugar

1 Tablespoon milk of choice

1 teaspoon vanilla or vanilla paste

 

Preheat oven to 350 degrees Fahrenheit. Lightly oil 8 x 8 square pan. Mash bananas with fork or potato masher until creamy in medium size bowl. Add in sugar, butter or oil, yogurt vanilla and eggs until blended. Slowly add in flour and baking soda. Fold in walnuts. Pour mixture into prepared pan and bake for about 35 minutes. You may want to cover with tin foil for the last 10 minutes of cooking to avoid over browning.

 

Prepare Icing: Brown butter in small saucepan over medium heat. Watching carefully and moving pan to move butter around while cooking. Remove from heat when butter is lightly browned. Let butter cool just a little -about 2-3 minutes. Stir in confectioner's sugar, milk and vanilla, blending until creamy with a fork, whisk or use electric beaters. Spread icing over warm brownies as it spreads easier. EAT!  Important Note: Greek Yogurt does contain lactose, however spread out throughout the recipe should not be sufficient to cause symptoms of lactose intolerance for most people. Lactose free yogurt can be substituted, if desired.

© 2013 Kate Scarlata. Recipe and Photo from KateScarlata.com Used with Permission

Sources

 

In addition, visit these links for more nutritious and delicious low FODMAP recipes.