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This 30-day low-FODMAP meal plan provides a full month of delicious, gut-friendly meals using the provided recipe collection. Each day includes breakfast, lunch, and dinner, with snack suggestions to keep you energized.

Note on Snacks: The provided recipe collection did not include specific snack recipes. The snack suggestions below are based on general low-FODMAP food guidelines. You can also use smaller portions of the breakfast, lunch, or dinner recipes as snacks.

Week 1

Day 1

Breakfast: Maple Granola
Lunch: Grilled Chicken Caesar Salad
Dinner: Herb-Roasted Chicken with Root Vegetables
Snacks: 1/4 cup almonds, 1 firm banana

Day 2

Breakfast: Chocolate Strawberry Overnight Oats
Lunch: Leftover Herb-Roasted Chicken with Root Vegetables
Dinner: Pan-Seared Salmon with Dill Sauce
Snacks: 1 hard-boiled egg, 1 orange

Day 3

Breakfast: Protein Waffles
Lunch: Tuna Nicoise Bowl
Dinner: Beef Stir-Fry with Ginger
Snacks: 2 rice cakes with 1 tbsp peanut butter, 1/2 cup blueberries

Day 4

Breakfast: Banana Chocolate Chip Muffins
Lunch: Leftover Beef Stir-Fry with Ginger
Dinner: Baked Chicken Parmesan
Snacks: 1/4 cup walnuts, 1 kiwi

Day 5

Breakfast: Blueberry Pancakes
Lunch: Chicken & Spinach Wrap
Dinner: Shrimp Scampi with Zucchini Noodles
Snacks: Lactose-free yogurt, 1/4 cup raspberries

Day 6

Breakfast: Frittata with Bacon, Bell Pepper and Spinach
Lunch: Leftover Shrimp Scampi with Zucchini Noodles
Dinner: Grilled Steak with Chimichurri
Snacks: 1/4 cup pecans, 1/2 cup grapes

Day 7

Breakfast: Protein-Power Berry Smoothie Bowl
Lunch: Quinoa Buddha Bowl
Dinner: Leftover Grilled Steak with Chimichurri
Snacks: 1 low-FODMAP granola bar, 1 clementine

Week 2

Day 8

Breakfast: Glazed Lemon Blueberry Scones
Lunch: Asian Chicken Lettuce Wraps
Dinner: Teriyaki Chicken Stir-Fry
Snacks: 1/4 cup macadamia nuts, 1/2 cup strawberries

Day 9

Breakfast: Breakfast Casserole
Lunch: Leftover Teriyaki Chicken Stir-Fry
Dinner: Classic Beef Tacos
Snacks: 1/4 cup peanuts, 1/2 cup cantaloupe

Day 10

Breakfast: Bacon, Chard and Potato Hash
Lunch: Leftover Classic Beef Tacos
Dinner: Baked Cod with Herb Crust
Snacks: 1/4 cup pumpkin seeds, 1/2 cup pineapple

Day 11

Breakfast: Caramelised Banana with Porridge
Lunch: Leftover Baked Cod with Herb Crust
Dinner: Herb-Crusted Pork Tenderloin
Snacks: 1/4 cup sunflower seeds, 1/2 cup honeydew melon

Day 12

Breakfast: 3-Ingredient Gluten-Free Crêpes
Lunch: Leftover Herb-Crusted Pork Tenderloin
Dinner: Tofu Stir-Fry with Peanut Sauce
Snacks: 1/4 cup Brazil nuts, 1/2 cup papaya

Day 13

Breakfast: Breakfast Tacos
Lunch: Leftover Tofu Stir-Fry with Peanut Sauce
Dinner: Mediterranean Grilled Chicken
Snacks: 1/4 cup chestnuts, 1/2 cup starfruit

Day 14

Breakfast: Breakfast Burritos
Lunch: Leftover Mediterranean Grilled Chicken
Dinner: Shepherd’s Pie
Snacks: 1/4 cup pine nuts, 1/2 cup passionfruit

Week 3

Day 15

Breakfast: Ham & Cheese Quiche
Lunch: Greek-Inspired Salad
Dinner: Chicken Piccata with Lemon Caper Sauce
Snacks: 1/4 cup almonds, 1 firm banana

Day 16

Breakfast: Baked Oatmeal Cups
Lunch: Leftover Chicken Piccata with Lemon Caper Sauce
Dinner: Beef and Vegetable Kebabs
Snacks: 1 hard-boiled egg, 1 orange

Day 17

Breakfast: One-Bowl Granola Bars
Lunch: Egg Salad on Rice Cakes
Dinner: Tuna Steaks with Sesame Crust
Snacks: 2 rice cakes with 1 tbsp peanut butter, 1/2 cup blueberries

Day 18

Breakfast: Pumpkin Cranberry Oat Breakfast Cookies
Lunch: Leftover Tuna Steaks with Sesame Crust
Dinner: Pork Chops with Maple Glaze
Snacks: 1/4 cup walnuts, 1 kiwi

Day 19

Breakfast: Eggs Benedict with Hollandaise
Lunch: BLT with Avocado
Dinner: Garlic Butter Shrimp with Pasta
Snacks: Lactose-free yogurt, 1/4 cup raspberries

Day 20

Breakfast: Polenta Porridge with Red Fruits
Lunch: Leftover Garlic Butter Shrimp with Pasta
Dinner: Asian Pork Lettuce Wraps
Snacks: 1/4 cup pecans, 1/2 cup grapes

Day 21

Breakfast: Rice Congee
Lunch: Smoked Salmon Rice Paper Rolls
Dinner: Leftover Asian Pork Lettuce Wraps
Snacks: 1 low-FODMAP granola bar, 1 clementine

Week 4

Day 22

Breakfast: Maple Granola
Lunch: Chicken & Vegetable Stir-Fry
Dinner: Eggplant Parmesan
Snacks: 1/4 cup macadamia nuts, 1/2 cup strawberries

Day 23

Breakfast: Chocolate Strawberry Overnight Oats
Lunch: Leftover Eggplant Parmesan
Dinner: Quinoa-Stuffed Bell Peppers
Snacks: 1/4 cup peanuts, 1/2 cup cantaloupe

Day 24

Breakfast: Protein Waffles
Lunch: Baked Salmon with Roasted Vegetables
Dinner: Leftover Quinoa-Stuffed Bell Peppers
Snacks: 1/4 cup pumpkin seeds, 1/2 cup pineapple

Day 25

Breakfast: Banana Chocolate Chip Muffins
Lunch: Turkey Meatballs with Zucchini Noodles
Dinner: Chicken & Rice Soup
Snacks: 1/4 cup sunflower seeds, 1/2 cup honeydew melon

Day 26

Breakfast: Blueberry Pancakes
Lunch: Leftover Chicken & Rice Soup
Dinner: Quinoa Tabbouleh
Snacks: 1/4 cup Brazil nuts, 1/2 cup papaya

Day 28

Breakfast: Protein-Power Berry Smoothie Bowl
Lunch: Polenta Bowl with Vegetables
Dinner: Frittata Squares
Snacks: 1/4 cup pine nuts, 1/2 cup passionfruit

Day 29

Breakfast: Glazed Lemon Blueberry Scones
Lunch: Rice Noodle Salad
Dinner: Leftover Frittata Squares
Snacks: 1/4 cup almonds, 1 firm banana

Day 30

Breakfast: Breakfast Casserole
Lunch: Cottage Cheese & Veggie Plate
Dinner: Leftover Shepherd’s Pie
Snacks: 1 hard-boiled egg, 1 orange

21 Low-FODMAP Breakfast Recipes

Starting the day with a delicious and satisfying breakfast can be a challenge when you’re following a low-FODMAP diet. Many traditional breakfast foods are high in FODMAPs, which can trigger digestive symptoms like bloating, gas, and stomach pain. But don’t despair! There are plenty of delicious and easy-to-make low-FODMAP breakfast options that will keep you feeling full and energized all morning long.

This article provides 21 low-FODMAP breakfast recipes that are both delicious and easy to make. From sweet to savory, there’s something for everyone in this collection. So, get ready to enjoy a delicious and symptom-free breakfast!

1. Maple Granola

Source: Monash University

Ingredients:

2 cups rolled oats
1/2 cup raw pecans, roughly chopped
1/4 cup shredded coconut
1/4 cup pumpkin seeds
2 tbsp chia seeds
1/4 cup maple syrup
2 tbsp coconut oil, melted
1 tsp vanilla extract
1/2 tsp cinnamon

Instructions:

Preheat oven to 300°F (150°C) and line a baking sheet with parchment paper.
In a large bowl, combine the oats, pecans, coconut, pumpkin seeds, and chia seeds.
In a small bowl, whisk together the maple syrup, coconut oil, vanilla, and cinnamon.
Pour the wet ingredients over the dry ingredients and stir until everything is evenly coated.
Spread the granola in an even layer on the prepared baking sheet.
Bake for 30-40 minutes, stirring every 10 minutes, until golden brown and fragrant.
Let the granola cool completely before storing in an airtight container.

2. Chocolate Strawberry Overnight Oats

Source: Fun Without FODMAPs

Ingredients:

1/2 cup rolled oats
1 tbsp chia seeds
1 tbsp unsweetened cocoa powder
1/2 cup unsweetened almond milk
1/4 cup chopped strawberries
1 tbsp maple syrup

Instructions:

In a jar or container with a lid, combine the oats, chia seeds, and cocoa powder.
Add the almond milk, strawberries, and maple syrup and stir until well combined.
Cover and refrigerate for at least 4 hours, or overnight.
Stir before serving and add more almond milk if needed to reach your desired consistency.

3. Protein Waffles

Source: Rachel Pauls Food

Ingredients:

1 cup low-FODMAP gluten-free all-purpose flour
1 scoop low-FODMAP vanilla protein powder
1 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
1 egg
1 cup unsweetened almond milk
1 tbsp melted coconut oil
1 tsp vanilla extract

Instructions:

Preheat your waffle iron.
In a large bowl, whisk together the flour, protein powder, baking powder, baking soda, and salt.
In a separate bowl, whisk together the egg, almond milk, coconut oil, and vanilla extract.
Pour the wet ingredients into the dry ingredients and stir until just combined.
Cook the batter in your waffle iron according to the manufacturer’s instructions.

4. Banana Chocolate Chip Muffins

Source: FODMAP Everyday

Serves: 12 muffins (1 muffin per serving)
Prep: 10 minutes
Cook: 35 minutes
Total: 45 minutes

Ingredients:

½ cup (1 stick; 113g) unsalted butter, very soft, cut into pieces
2/3 cup (131g) sugar
1 teaspoon vanilla extract
2 large eggs, at room temperature
3 small/medium (300g) very ripe bananas
1½ cups (218g) low FODMAP gluten-free all-purpose flour, such as Bob’s Red Mill 1 to 1 Gluten Free Baking Flour
1 teaspoon baking soda
½ teaspoon salt
5 ounces (140g) mini semisweet chocolate chips, such as Enjoy Life, divided

Instructions:

Position rack in middle of oven. Preheat oven to 350°F (180°C). Coat the inside of 12 muffin wells with nonstick spray or line with fluted paper cups.
Beat the butter and sugar in a large mixing bowl with an electric mixer until light and fluffy, scraping down the bowl once or twice. Beat in vanilla, then beat in the eggs, one at a time, allowing each one to become incorporated before adding the next. Beat in the very soft, ripe bananas. The mixture might look a tad curdled; that’s okay.
Sprinkle the flour, baking soda and salt over the wet mixture and beat in until a few floury streaks remain, then add about three-quarters of the chips and beat in until the batter is uniform.
Divide the batter into prepared pans and sprinkle extra mini chips on top of the raw muffins. Bake for about 25 to 35 minutes or until puffed, golden brown and a toothpick inserted in the center comes out with a few moist crumbs clinging.
Cool pan(s) on rack for 5 minutes, then unmold muffins. They are ready to eat warm! Or, cool and store in an airtight container at room temperature for up to 3 days. They can also be frozen in heavy-duty zip-top bags with air removed for up to 1 month.

5. Blueberry Pancakes

Source: Dr. Rachel Pauls Food

Serves: 4
Prep: 10 minutes
Cook: 15 minutes
Total: 25 minutes

Ingredients:

1 cup Original Gluten-free Bisquick™ mix
3/4 cup low-FODMAP milk (almond milk for non-dairy version, or lactose-free milk)
1 large egg
1/2 tsp vanilla
1 cup blueberries (about 100g)
Canola oil, for frying

Instructions:

Crack egg in large mixing bowl, whisk well
Add about 1/4 cup of the milk and whisk together
Begin incorporating gluten-free Bisquick a little at a time, alternating with milk until all the Bisquick is incorporated
Add additional milk to desired consistency
Add vanilla and stir together
Fold in blueberries
Place large skillet on medium heat and add about a teaspoon of oil
When oil is hot, ladle batter onto griddle, about 1/4 cup per pancake
Cook until crispy edges and flip
Serve with low-FODMAP vegan spread, or butter, and pure maple syrup

6. Frittata with Bacon, Bell Pepper and Spinach

Source: Fun Without FODMAPs

Prep: 5 minutes
Cook: 15 minutes

Ingredients:

4 slices uncooked bacon
2 tablespoons unsalted butter
½ cup diced red bell pepper (about ½ medium)
½ cup diced green bell pepper (about ½ medium)
1 cup spinach, finely chopped
10 large eggs, whisked
2 tablespoons minced chives, optional

Instructions:

Preheat broiler.
In a cast-iron or other oven-safe skillet, cook bacon until crispy. Once cooked, remove bacon and dice. Set aside.
In the now-empty skillet, melt butter. Add bell peppers and cook until fork-tender. Stir in spinach and cook until wilted. Return the cooked bacon to the skillet. Stir to mix.
Add optional chives to the whisked eggs. Pour eggs over the veggie and bacon mixture. Stir to mix.
Cook for 4 minutes over medium to medium-high heat, gently scraping the bottom occasionally with a silicone (or other heat-resistant) spatula. Then, place skillet under the preheated broiler and continue to cook until done, about 5 minutes. Remove skillet and allow to cool slightly.
Slice, and serve frittata warm.

7. Glazed Lemon Blueberry Scones

Source: Dr. Rachel Pauls Food

Serves: 12
Prep: 20 minutes
Bake: 22-25 minutes
Total: 45 minutes

Ingredients:

2 cups Authentic Foods GF Classical Blend, plus additional flour for patting out dough
1/4 cup granulated sugar
4 teaspoons double acting baking powder
1/2 teaspoon baking soda
3/4 teaspoon xanthan gum
1/2 teaspoon salt
1/2 cup cold unsalted butter, cut into small pieces or grated
1 heaping cup (180 g) fresh or frozen blueberries
1 tbsp lemon zest (1 medium lemon)
2 large eggs
1 & 1/2 teaspoons pure vanilla extract
3/4 cup coconut cream (canned, drained of liquid) at room temperature
Granulated sugar, to sprinkle on top
Low-FODMAP Lemon Glaze:
- 1 cup confectioner’s sugar
- 3 tbsp fresh squeezed lemon juice

Instructions:

Preheat oven to 400ºF; position rack in center of oven.
Line heavy baking sheet with parchment paper or silicone baking liners.
Combine low-FODMAP flour, sugar, baking powder, baking soda, xanthan gum, and salt in large bowl of electric mixer.
With mixer on low, cut butter into flour mixture until it resembles a coarse meal.
Beat 1 egg in the same (or another) large bowl of electric mixer until very light and foamy.
Add vanilla extract, lemon zest and flour mixture and start the mixer on low speed, then pour the coconut cream on top of the flour.
Mix at medium-low speed for about 30 seconds until the dough just comes together.
Stir in the blueberries by hand gently, trying not to break or squash them.
Use lightly floured hands to gently pat out dough into two 6-inch thick rounds on a floured surface, about 1/2 inch thick.
Use a sharp knife or pizza cutter to cut each circle in half and then cut each half into 3 pie shaped wedges.
Put scones 2 inches apart on prepared baking sheet.
In a small bowl, beat the second egg.
Brush scones with beaten egg.
Sprinkle scones liberally with granulated sugar.
Bake 22-25 minutes or until golden and cooked through using a tester.
Cool 10 minutes on a rack.
While cooling, combine the lemon glaze ingredients in bowl and stir to combine well.
Pour low-FODMAP lemon glaze over scones.
Serve immediately, or store in refrigerator until use (to re-heat place in preheated 350F oven for 10 minutes).

8. Protein-Power Berry Smoothie Bowl

Source: Dr. Rachel Pauls Food

Serves: 1-2
Prep: 5 minutes

Ingredients:

1 & 1/2 cups plain lactose-free Greek yogurt (or coconut yogurt for vegan version)
1 and 1/2 tablespoons maple syrup, or substitute 2-3 packets sucralose or stevia for low-sugar version
1/4 cup (40 g) frozen or fresh blueberries
1/2 cup (75 g) frozen or fresh strawberries
1 &1/2 tablespoons low-FODMAP protein powder, gluten-free (vanilla flavored brown rice protein powder is a good option)
2 teaspoons flaxseed meal (ground flax seeds)
1/2 teaspoon vanilla extract
Garnish:
- 2 tablespoons traditional rolled oats
- 1 teaspoon chia seeds

Instructions:

Combine yogurt, maple syrup, berries, protein powder, flaxseed meal and vanilla in blender and blend on high for about 1 minute.
Taste, and adjust sweetener to taste.
Serve in a bowl topped with rolled oats and chia seeds, as well as other low-FODMAP fruit.

9. Breakfast Casserole

Source: FODMAP Everyday

Makes: 14 Servings
Prep Time: 5 minutes
Cook Time: 1 hour
Total Time: 1 hour 5 minutes

Ingredients:

24- ounce to 30-ounce (680 g to 685 g) package of low FODMAP frozen hash browns, about 8 to 9 cups
1- pound (455 g) thickly sliced low FODMAP ham, diced
8- ounces (225 g) sharp cheddar cheese, shredded
12 large eggs
1 cup (240 ml) lactose-free whole milk
Kosher salt
Freshly ground black pepper

Instructions:

Position rack in middle of oven. Preheat oven to 350°C (180°C). Coat the inside of a 13-inch by 9-inch (33 cm by 23 cm) casserole dish with nonstick spray; set aside.
Toss together the frozen hash browns, ham and cheese in a large bowl to evenly combine, then scrape into prepared pan, creating an even layer.
In same bowl, whisk the eggs and milk until thoroughly combined. Season with salt and pepper, then pour evenly over the potato mixture. Gently pat everything down with the back of a sturdy spoon.
Bake for one hour, uncovered or until the center is set and the edges are golden brown. Let sit for 5 minutes and serve.

10. Bacon, Chard and Potato Hash

Source: Fun Without FODMAPs

Ingredients:

Yukon Gold potatoes – 3 to 4 medium (about 400 grams)
Lower sodium bacon – 4 slices
Garlic-infused oil – 2 teaspoons
Swiss chard – 4 cups shredded
Optional: Red pepper flakes – ¼ teaspoon
Eggs – 4 large

Instructions:

Place the potato pieces on a microwave-safe plate and cover with a damp paper towel. Microwave for 2 minutes. Stir the potatoes. Re-cover and microwave for another 2 minutes or until the largest potato pieces are just starting to soften. Set aside.
Heat a large nonstick skillet over medium-high heat. Once hot, add the bacon and cook until just browned and crispy (for me this is about 8 minutes). Leaving the bacon grease in the pan, carefully remove the bacon strips and place them on a clean cutting board to cool slightly before dicing.
To the warm bacon grease in the pan, add a ½ tsp. garlic-infused olive oil and the potatoes. Continue to cook over medium-high heat, stirring every minute or so, until the potatoes start to turn golden brown and the largest pieces are cooked throughout (about 4 minutes for me).
To the cooked potatoes, add the remaining ½ teaspoon garlic-infused olive oil and shredded Swiss chard. Stir and cook until the leaves have shrunk down to less than half their original size. Stir in optional red pepper flakes and cooked diced bacon. Remove the hash from heat, cover to keep warm, and set aside.
In a separate skillet, cook the eggs to your preference. Season with salt and pepper.
Divide the hash and serve each portion topped with a cooked egg. Garnish with optional green onion tops (green parts only) and serve.

11. Caramelised Banana with Porridge

Source: A Little Bit Yummy

Serves: 1
Prep: 2 minutes
Cooks: 5 minutes

Ingredients:

1⁄2 cup rice flakes or rolled oats
1⁄2 cup (125 ml) low FODMAP milk (double the milk if using oats)
1 small (2.82 oz) banana (firm – no brown spots) (sliced)
2 tsp neutral oil (rice bran, canola, sunflower)
2 tsp pure maple syrup
1⁄4 tsp vanilla extract
1 pinch of ground cinnamon

Instructions:

Cook your porridge (rice porridge or oats) according to packet directions using the low FODMAP milk.
Heat a small saucepan over the medium heat. Add the neutral oil, maple syrup, a sprinkle of cinnamon and a dash of vanilla extract. Allow to bubble for a minute. Then add the sliced banana. Cook for 2 to 3 minutes, until the banana is plump and golden.
Top the cooked porridge with the caramelised banana.

12. 3-Ingredient Gluten-Free Crêpes

Source: Gluten Free Cuppa Tea

Servings: 2 people
Prep time: 10 minutes
Total time: 20 minutes

Ingredients:

220g gluten-free plain flour
4 large eggs
450ml milk (dairy-free if needed or lactose-free if low FODMAP)

Instructions:

Pour your gluten-free plain flour into a large mixing bowl.
Crack in four large eggs and whisk/beat together until smooth.
Gradually pour in your milk whilst whisking. Do this until you have a lovely, thin gluten-free pancake batter. Place into a jug – now you’re ready to make your pancakes!
Heat a little oil (just under a tbsp) in a frying pan – make sure the pan is nice and hot.
Pour the batter evenly into your frying pan, and tilt the pan to ensure that the entire base is covered.
Fry for about 1 minute or until the edges are starting to look cooked. Then flip and cook for a further 20-30 seconds.
Repeat till you have enough pancakes for everyone.
Top with whatever you fancy and enjoy!

13. Breakfast Tacos

Source: Fit Fab FODMAP

Ingredients:

4 Gluten-free corn tortillas
6 eggs
Nonstick cooking spray
Pinch of salt and pepper
Optional fillings include: FODMAP safe cheese, avocado, tomatoes, salsa, breakfast potatoes

Instructions:

Using a medium size cooking pan on medium heat, quickly heat both sides of the tortilla for about 1 minute. After heating all of the tacos, remove and set aside.
In a medium size bowl, crack the eggs and whisk the eggs well.
Using the same cooking pan as you used to heat the corn tortillas, spray with nonstick cooking spray on medium-low.
Add the eggs and using a heat safe utensil, continuously scramble the eggs until fluffy and cooked through. Add a pinch of salt and pepper.
Take your corn tortillas and fill with eggs and any of your favorite fillings.

14. Breakfast Burritos

Source: The FODMAP Formula

Prep Time: 15 minutes
Cook Time: 4 hours

Ingredients:

12 oz low FODMAP breakfast sausage, cases removed
3 Yukon gold potatoes, chopped into small cubes
2 cups sharp cheddar cheese, shredded
12 lg eggs
1/2 cup lactose-free milk, 2%
1/4 tsp salt
1/8 tsp freshly ground pepper
12 6″ low FODMAP tortillas

Instructions:

Heat up a large frying pan over medium heat. Add the sausage (without the casings) and scramble-fry until the meat crumbles and is cooked through. Drain any excess fat.
Grease a 4 qt slow cooker and add the chopped potatoes, cooked sausage, and cheese.
In a large bowl, whisk together the eggs, milk, and salt and pepper. Then pour it evenly over the ingredients in the slow cooker.
Cook on low for 4 – 4.5 hours (or until a thermometer reads 160°). Take the lid off the slow cooker and let the mixture sit for 10 minutes. Then scoop the insides into tortillas and top with low FODMAP toppings if you’d like.

17. One-Bowl Granola Bars

Source: Desiree Nielsen RD

Ingredients:

½ cup natural peanut butter, well stirred
⅓ cup pure maple syrup
1 teaspoon pure vanilla extract
2 cups gluten free oats
¼ cup ground flax
¼ cup hemp hearts
1 teaspoon cinnamon
½ teaspoon salt

Instructions:

Preheat oven to 350°Fahrenheit (175°C) and prepare a 9×9 square baking dish with parchment for easy removal.
In a medium bowl, whisk together peanut butter, maple syrup and vanilla.
Add oats, flax, hemp, cinnamon and salt and mix very well with a fork. The oats should seem well-coated with liquid. If the mixture seems, dry, knead with your hands!
Using wet hands, press mixture firmly and evenly into baking sheet. If it starts to stick, rinse hands and press again.
Bake for 30 minutes, until granola bars are golden brown at edges. Let cool for 10 minutes, carefully lift out of baking pan and cut into 12 bars. Let cool completely before serving as warm bars will be soft.

18. Pumpkin Cranberry Oat Breakfast Cookies

Source: FODMAP Everyday

Makes: 10 cookies
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes

Ingredients:

1 cup (99 g) old-fashioned oats; use gluten-free of following a gluten-free diet
1/2 cup (73 g) low FODMAP gluten-free all-purpose flour, such as Bob Red Mill’s Gluten-Free 1 to 1 Baking Flour
1/2 cup (80 g) dried cranberries, chopped
1/2 cup (59 g) raw pepitas (pumpkin seeds)
2 tablespoons ground flax seeds
2 tablespoons hemp seeds
1 1/4 teaspoons cinnamon
1/2 teaspoon baking powder; use gluten-free if following a gluten-free diet
1/4 teaspoon salt
1/2 cup (122 g) pure canned pumpkin
1/4 cup (60 ml) maple syrup
1/4 cup (60 ml) vegetable oil
1 teaspoon vanilla extract

Instructions:

Position rack in middle of oven. Preheat oven to 325°F/165°C. Line a half-sheet baking pan with parchment paper; set aside
In a large mixing bowl place the oats, flour, cranberries, Pepitas, flax seeds, hemp seeds, cinnamon, baking powder and salt and whisk together to blend and combine. Make a well in the center.
In a small bowl, whisk together the pumpkin, maple syrup, oil and vanilla. Pour onto dry mixture and fold together very well. Dole out 10 cookies, each a scant ¼ cup (60 ml) in size, evenly spaced on the prepared pan. Don’t worry because they will not spread much at all. Press each one down using your palm so that the cookies are about 1/2-inch (12 mm) thick.
Bake for 15 to 20 minutes or until dry on the bottom (you should be able to lift a cookie) and just beginning to take on some color. Cool pan completely on rack. Cookies are ready to eat or may be stored in an airtight container at room temperature for up to 4 days.

20. Polenta Porridge with Red Fruits

Source: Karlijn’s Kitchen

Prep Time: 10 min

Ingredients:

40 g (1/4 cup) polenta (cornmeal)
240 ml (1 cup) rice milk (or another vegetable milk of your choice)
1/2 tsp cinnamon
A pinch of salt
1 tbsp maple syrup
25 g blueberries
25 g raspberries or strawberries
Almond shavings for garnish

Instructions:

Put the milk together with a pinch of salt into a pan and bring to a boil.
When the milk is boiling, slowly add the polenta while you stir continuously. It is very important that you do not stop stirring because otherwise your porridge will be lumpy. After 2-3 minutes you will notice that the mixture gets thicker. If the porridge gets too thick, you can add a little bit of water.
Stir some cinnamon and a tablespoon of maple syrup into the polenta porridge. Leave the porridge to simmer for 2 more minutes while you stir regularly.
If you use fresh fruit, you don’t have to do this, but I really liked having a sauce, so I heated my frozen fruits in a pan with a little bit of water.
Put the polenta into a bowl and divide the fruit on top. Garnish with almond shavings and serve immediately.

21. Rice Congee

Source: Strands of My Life

Serves: 4

Ingredients:

1 cup short grain rice
6 cups of water or low Fodmap stock
4 boned chicken thighs
4 slices bacon, chopped finely
1 spring onions, green part, chopped finely
2 tbsp pine nuts
1 carrot, cut into sticks
1 stick celery, cut into sticks
1 cup bean sprouts
1 red chili, chopped finely
3 tbsp chopped coriander (cilantro)
Salt and pepper

Instructions:

Place the chicken, rice and stock or water in a large pot and boil for 1 hour 15 minutes, stirring every 15 minutes. This will create a creamy mixture and break up the chicken as it cooks.
Season well.
Fry the bacon, spring onions and pine nuts in a little oil until crispy.
Serve the rice and chicken in a bowl and sprinkle over the toppings.

21 Complete Low-FODMAP Lunch Recipes

Salads & Bowls

1. Grilled Chicken Caesar Salad

Serves: 2

Ingredients:

2 boneless, skinless chicken breasts (about 6 oz each)
1 large head romaine lettuce, chopped
1/4 cup lactose-free parmesan cheese, grated
1 cup gluten-free croutons
Salt and pepper to taste

For the Caesar Dressing:

3 anchovy fillets
2 tablespoons lemon juice
1 tablespoon Dijon mustard
1 egg yolk
1/2 cup garlic-infused olive oil
2 tablespoons lactose-free parmesan cheese, grated
Salt and pepper to taste

Instructions:

Season chicken breasts with salt and pepper. Grill over medium-high heat for 6-7 minutes per side until internal temperature reaches 165°F. Let rest 5 minutes, then slice.
For the dressing: In a food processor, blend anchovies, lemon juice, mustard, and egg yolk. Slowly drizzle in garlic-infused oil while blending until emulsified. Stir in parmesan, salt, and pepper.
In a large bowl, toss romaine with dressing. Top with sliced chicken, parmesan, and croutons.

2. Quinoa Buddha Bowl

Serves: 2

Ingredients:

1 cup quinoa, rinsed
2 cups low-FODMAP vegetable broth or water
8 oz firm tofu or 2 chicken breasts
2 medium carrots, sliced
1 large cucumber, diced
2 cups fresh spinach
1 red bell pepper, sliced
2 tablespoons olive oil
Salt and pepper to taste

For the Tahini-Lemon Dressing:

1/4 cup tahini
3 tablespoons lemon juice
2 tablespoons water
1 tablespoon maple syrup
1/2 teaspoon ground cumin
Salt to taste

Instructions:

Cook quinoa in broth according to package directions (usually 15 minutes). Fluff and set aside.
If using tofu, press to remove excess water, cube, and pan-fry in 1 tablespoon oil until golden. If using chicken, grill or pan-fry until cooked through.
Toss carrots in remaining oil, season with salt and pepper, and roast at 400°F for 20 minutes.
Whisk together all dressing ingredients until smooth.
Divide quinoa between two bowls. Top with protein, roasted carrots, cucumber, spinach, and bell pepper. Drizzle with dressing.

3. Greek-Inspired Salad

Serves: 2

Ingredients:

4 cups chopped romaine lettuce
1 cup cherry tomatoes, halved
1 large cucumber, diced
1/2 cup kalamata olives, pitted
1/4 cup crumbled feta cheese
2 grilled chicken breasts, sliced
3 tablespoons olive oil
2 tablespoons lemon juice
1 teaspoon dried oregano
Salt and pepper to taste

Instructions:

Season chicken with oregano, salt, and pepper. Grill over medium-high heat for 6-7 minutes per side. Let rest, then slice.
In a large bowl, combine romaine, tomatoes, cucumber, and olives.
Whisk together olive oil, lemon juice, oregano, salt, and pepper.
Toss salad with dressing. Top with sliced chicken and crumbled feta.

4. Asian Chicken Lettuce Wraps

Serves: 2-3

Ingredients:

1 lb ground chicken
1 tablespoon garlic-infused oil
1 tablespoon fresh ginger, grated
1/4 cup tamari or gluten-free soy sauce
1 tablespoon rice vinegar
1 tablespoon maple syrup
1/2 cup water chestnuts, diced
1/2 cup shredded carrots
2 green onions (green parts only), sliced
1 head butter lettuce, leaves separated
Sesame seeds for garnish

Instructions:

Heat garlic-infused oil in a large skillet over medium-high heat.
Add ground chicken and cook, breaking up with a spoon, until browned (about 5-6 minutes).
Add ginger, tamari, rice vinegar, and maple syrup. Stir to combine.
Add water chestnuts and cook for 2-3 minutes.
Remove from heat and stir in carrots and green onion tops.
Spoon mixture into lettuce leaves and garnish with sesame seeds.

5. Tuna Nicoise Bowl

Serves: 2

Ingredients:

2 cans (5 oz each) tuna in water, drained
4 eggs
8 oz green beans, trimmed
8 oz baby potatoes, halved
1 cup cherry tomatoes, halved
4 cups mixed greens
1/4 cup kalamata olives

For the Dijon Vinaigrette:

3 tablespoons olive oil
1 tablespoon white wine vinegar
1 tablespoon Dijon mustard
1 teaspoon lemon juice
Salt and pepper to taste

Instructions:

Boil potatoes until tender, about 12-15 minutes. Drain and cool.
Boil eggs for 9 minutes for hard-boiled. Cool in ice water, peel, and halve.
Blanch green beans in boiling water for 3-4 minutes until tender-crisp. Drain and cool.
Whisk together all vinaigrette ingredients.
Arrange mixed greens in bowls. Top with tuna, eggs, potatoes, green beans, tomatoes, and olives. Drizzle with vinaigrette.

Sandwiches & Wraps

6. Turkey & Swiss on Sourdough

Serves: 2

Ingredients:

4 slices spelt sourdough bread (well-fermented)
8 oz sliced turkey breast
4 slices Swiss cheese
4 lettuce leaves
4 slices tomato
2 tablespoons mayonnaise
1 tablespoon Dijon mustard
Salt and pepper to taste

Instructions:

Lightly toast sourdough bread if desired.
Spread mayonnaise on two slices and mustard on the other two.
Layer turkey, Swiss cheese, lettuce, and tomato on two slices.
Season with salt and pepper. Top with remaining bread slices.
Cut in half and serve.

7. Chicken & Spinach Wrap

Serves: 2

Ingredients:

2 large corn tortillas
2 grilled chicken breasts, sliced
2 cups fresh baby spinach
1/2 cup roasted red peppers, sliced
1/4 cup lactose-free cream cheese, softened
1 tablespoon olive oil
Salt and pepper to taste

Instructions:

Season and grill chicken breasts until cooked through. Slice thinly.
Warm tortillas in a dry skillet for 30 seconds per side.
Spread cream cheese evenly over each tortilla.
Layer spinach, chicken, and roasted red peppers down the center.
Season with salt and pepper. Roll tightly and cut in half diagonally.

8. Egg Salad on Rice Cakes

Serves: 2

Ingredients:

6 hard-boiled eggs, peeled
3 tablespoons mayonnaise
1 tablespoon Dijon mustard
2 tablespoons fresh chives, chopped
6 plain rice cakes
1 cucumber, sliced
Salt and pepper to taste

Instructions:

Mash hard-boiled eggs in a bowl with a fork.
Mix in mayonnaise, mustard, chives, salt, and pepper until well combined.
Spread egg salad on rice cakes.
Top with cucumber slices and serve.

9. BLT with Avocado

Serves: 2

Ingredients:

4 slices gluten-free bread, toasted
6 strips bacon, cooked crispy
4 lettuce leaves
4 slices tomato
1/4 avocado (1/8 per sandwich)
2 tablespoons mayonnaise
Salt and pepper to taste

Instructions:

Cook bacon until crispy. Drain on paper towels.
Toast gluten-free bread.
Spread mayonnaise on all bread slices.
Layer lettuce, tomato, bacon, and thinly sliced avocado on two slices.
Season with salt and pepper. Top with remaining bread.

10. Smoked Salmon Rice Paper Rolls

Serves: 2 (makes 6 rolls)

Ingredients:

6 rice paper wrappers
6 oz smoked salmon, cut into strips
1 large cucumber, julienned
1 large carrot, julienned
1/4 cup fresh cilantro leaves
1/4 cup fresh mint leaves

For the Dipping Sauce:

3 tablespoons tamari or gluten-free soy sauce
1 tablespoon rice vinegar
1 teaspoon grated fresh ginger
1 teaspoon sesame oil
1/2 teaspoon maple syrup

Instructions:

Fill a large shallow dish with warm water.
Dip one rice paper wrapper in water for 10-15 seconds until pliable.
Place on a clean work surface. Layer salmon, cucumber, carrot, cilantro, and mint in the center.
Fold in sides and roll tightly like a burrito.
Repeat with remaining wrappers and filling.
Whisk together all dipping sauce ingredients.
Serve rolls with dipping sauce.

Hot Meals

11. Chicken & Vegetable Stir-Fry

Serves: 2

Ingredients:

2 boneless, skinless chicken breasts, thinly sliced
2 cups bok choy, chopped
1 red bell pepper, sliced
1 medium zucchini, sliced
1 large carrot, julienned
2 tablespoons garlic-infused oil
1 tablespoon fresh ginger, grated
3 tablespoons tamari or gluten-free soy sauce
1 tablespoon rice vinegar
1 teaspoon sesame oil
2 cups cooked white or brown rice
Sesame seeds for garnish

Instructions:

Cook rice according to package directions and keep warm.
Heat 1 tablespoon garlic-infused oil in a large wok or skillet over high heat.
Add chicken and stir-fry for 4-5 minutes until cooked through. Remove and set aside.
Add remaining oil to the wok. Add ginger and stir for 30 seconds.
Add all vegetables and stir-fry for 3-4 minutes until tender-crisp.
Return chicken to wok. Add tamari, rice vinegar, and sesame oil. Toss to combine.
Serve over rice and garnish with sesame seeds.

12. Baked Salmon with Roasted Vegetables

Serves: 2

Ingredients:

2 salmon fillets (6 oz each)
2 medium parsnips, peeled and cut into sticks
2 large carrots, cut into sticks
8 oz green beans, trimmed
3 tablespoons olive oil, divided
1 tablespoon fresh dill, chopped
1 tablespoon lemon juice
Zest of 1 lemon
Salt and pepper to taste

Instructions:

Preheat oven to 400°F. Line a baking sheet with parchment paper.
Toss parsnips and carrots with 2 tablespoons olive oil, salt, and pepper. Spread on baking sheet and roast for 20 minutes.
Add green beans to the baking sheet and roast for another 10 minutes.
Meanwhile, season salmon with salt, pepper, dill, lemon zest, and drizzle with remaining olive oil and lemon juice.
Place salmon on a separate baking sheet and bake for 12-15 minutes until salmon flakes easily.
Serve salmon alongside roasted vegetables.

13. Turkey Meatballs with Zucchini Noodles

Serves: 2-3

Ingredients:

For the Meatballs:

1 lb ground turkey
1/4 cup gluten-free breadcrumbs
1 egg
2 tablespoons lactose-free parmesan cheese, grated
1 teaspoon dried basil
1 teaspoon dried oregano
Salt and pepper to taste

For the Sauce:

1 can (14 oz) crushed tomatoes
1 tablespoon tomato paste
1 tablespoon garlic-infused olive oil
1 teaspoon dried basil
Salt and pepper to taste

For the Zucchini Noodles:

3 medium zucchini, spiralized
1 tablespoon olive oil
Salt to taste

Instructions:

Preheat oven to 400°F. Line a baking sheet with parchment paper.
Mix all meatball ingredients in a bowl. Form into 12-15 meatballs.
Place meatballs on baking sheet and bake for 20-25 minutes until cooked through.
While meatballs bake, heat garlic-infused oil in a saucepan. Add crushed tomatoes, tomato paste, basil, salt, and pepper. Simmer for 15 minutes.
Add cooked meatballs to sauce and simmer for 5 more minutes.
Heat olive oil in a large skillet. Add zucchini noodles and sauté for 2-3 minutes until just tender. Season with salt.
Serve meatballs and sauce over zucchini noodles.

14. Shrimp Fried Rice

Serves: 2-3

Ingredients:

3 cups cooked jasmine rice (cold, day-old rice works best)
12 oz shrimp, peeled and deveined
2 eggs, beaten
1/2 cup frozen peas
1 large carrot, diced
1/2 cup bean sprouts
2 green onions (green parts only), sliced
3 tablespoons garlic-infused oil
3 tablespoons tamari or gluten-free soy sauce
1 tablespoon fresh ginger, grated
1 teaspoon sesame oil
Salt and pepper to taste

Instructions:

Heat 1 tablespoon garlic-infused oil in a large wok over medium-high heat.
Add beaten eggs and scramble. Remove and set aside.
Add 1 tablespoon oil to wok. Add shrimp and cook for 2-3 minutes per side until pink. Remove and set aside.
Add remaining oil to wok. Add ginger, carrots, and peas. Stir-fry for 2 minutes.
Add cold rice, breaking up any clumps. Stir-fry for 3-4 minutes.
Add tamari, sesame oil, bean sprouts, and green onion tops. Toss to combine.
Return eggs and shrimp to wok. Mix well and serve immediately.

15. Chicken & Rice Soup

Serves: 4

Ingredients:

2 boneless, skinless chicken breasts
6 cups low-FODMAP chicken broth
1 cup white rice
2 large carrots, diced
2 celery stalks (green leafy tops only), chopped
1/4 cup fresh parsley, chopped
2 tablespoons garlic-infused olive oil
1 bay leaf
Salt and pepper to taste

Instructions:

Heat garlic-infused oil in a large pot over medium heat.
Add carrots and celery tops. Sauté for 5 minutes.
Add chicken broth, chicken breasts, bay leaf, salt, and pepper. Bring to a boil.
Reduce heat and simmer for 20 minutes until chicken is cooked through.
Remove chicken, shred with two forks, and return to pot.
Add rice and simmer for 15-20 minutes until rice is tender.
Remove bay leaf. Stir in fresh parsley and adjust seasoning.

Grain-Based Dishes

16. Quinoa Tabbouleh

Serves: 3-4

Ingredients:

1 cup quinoa, rinsed
2 cups water
2 cups fresh parsley, finely chopped
1/2 cup fresh mint, finely chopped
1 cup cherry tomatoes, quartered
1 large cucumber, diced
1/4 cup lemon juice
1/4 cup olive oil
Salt and pepper to taste

Instructions:

Cook quinoa in water according to package directions (about 15 minutes). Let cool completely.
In a large bowl, combine cooled quinoa, parsley, mint, tomatoes, and cucumber.
Whisk together lemon juice, olive oil, salt, and pepper.
Pour dressing over salad and toss well.
Refrigerate for at least 30 minutes before serving to allow flavors to meld.

17. Sushi Bowl

Serves: 2

Ingredients:

2 cups cooked sushi rice
2 tablespoons rice vinegar
1 tablespoon sugar
1/2 teaspoon salt
8 oz grilled salmon or canned tuna
1 large cucumber, cut into ribbons or diced
1 large carrot, julienned or shaved into ribbons
2 nori sheets, cut into strips
2 tablespoons pickled ginger
2 tablespoons sesame seeds
Tamari or or gluten-free soy sauce for serving

Instructions:

Mix rice vinegar, sugar, and salt. Stir into warm cooked rice. Let cool slightly.
If using salmon, grill or pan-sear until cooked through. If using tuna, drain well.
Divide rice between two bowls.
Top with salmon or tuna, cucumber, carrot ribbons, and nori strips.
Garnish with pickled ginger and sesame seeds.
Serve with tamari on the side.

18. Polenta Bowl with Vegetables

Serves: 2

Ingredients:

1 cup polenta (coarse cornmeal)
4 cups water or low-FODMAP vegetable broth
1/4 cup lactose-free parmesan cheese, grated
2 cups fresh spinach
1 cup cherry tomatoes, halved
2 grilled chicken breasts, sliced
2 tablespoons garlic-infused olive oil
Salt and pepper to taste
Fresh basil for garnish

Instructions:

Bring water or broth to a boil in a large pot. Slowly whisk in polenta.
Reduce heat to low and cook, stirring frequently, for 30-40 minutes until thick and creamy.
Stir in parmesan cheese and season with salt and pepper.
Meanwhile, heat garlic-infused oil in a skillet. Add spinach and cook until wilted. Season with salt and pepper.
In the same skillet, quickly sauté cherry tomatoes for 2-3 minutes.
Season and grill chicken breasts until cooked through. Slice.
Divide polenta between bowls. Top with spinach, tomatoes, and sliced chicken. Garnish with fresh basil.

19. Rice Noodle Salad

Serves: 2-3

Ingredients:

8 oz rice vermicelli noodles
8 oz grilled chicken or firm tofu, sliced
1 large carrot, shredded
1 large cucumber, julienned
1/4 cup fresh cilantro, chopped
2 tablespoons peanuts, chopped (optional, if tolerated)
2 green onions (green parts only), sliced

For the Lime-Peanut Dressing:

3 tablespoons natural peanut butter
2 tablespoons lime juice
2 tablespoons tamari or gluten-free soy sauce
1 tablespoon rice vinegar
1 tablespoon maple syrup
1 teaspoon fresh ginger, grated
2-3 tablespoons water to thin

Instructions:

Cook rice noodles according to package directions. Drain and rinse with cold water.
Grill chicken or tofu until cooked through. Slice thinly.
In a large bowl, combine noodles, protein, carrot, cucumber, cilantro, and green onion tops.
Whisk together all dressing ingredients, adding water to reach desired consistency.
Pour dressing over salad and toss well. Garnish with chopped peanuts if using.

Simple & Quick Options

20. Cottage Cheese & Veggie Plate

Serves: 2

Ingredients:

2 cups lactose-free cottage cheese
1 cup cherry tomatoes, halved
1 large cucumber, sliced
1 red bell pepper, cut into strips
1 yellow bell pepper, cut into strips
2 cans (5 oz each) tuna in water, drained
10-12 gluten-free crackers
2 tablespoons olive oil
1 tablespoon lemon juice
Fresh dill or parsley for garnish
Salt and pepper to taste

Instructions:

Divide cottage cheese between two plates.
Arrange vegetables around the cottage cheese.
Add drained tuna to each plate.
Drizzle vegetables with olive oil and lemon juice.
Season with salt, pepper, and fresh herbs.
Serve with gluten-free crackers on the side.

21. Frittata Squares

Serves: 4-6

Ingredients:

10 large eggs
1/4 cup lactose-free milk
2 cups fresh spinach, chopped
1 red bell pepper, diced
1 medium zucchini, diced
1/2 cup crumbled feta cheese
2 tablespoons garlic-infused olive oil
Salt and pepper to taste
Mixed green salad for serving

Instructions:

Preheat oven to 375°F. Grease a 9×13 inch baking dish with olive oil.
Heat garlic-infused oil in a skillet. Sauté bell pepper and zucchini for 5 minutes until softened.
Add spinach and cook until wilted. Remove from heat and let cool slightly.
In a large bowl, whisk together eggs, lactose-free milk, salt, and pepper.
Stir in sautéed vegetables and feta cheese.
Pour mixture into prepared baking dish.
Bake for 25-30 minutes until set and lightly golden on top.
Let cool for 5 minutes, then cut into squares.
Serve warm or cold with a mixed green salad.

Low-FODMAP Guidelines

Safe Vegetables: Carrots, cucumber, bell peppers, zucchini, spinach, lettuce, bok choy, green beans, tomatoes (in moderation), eggplant

Safe Proteins: Chicken, turkey, beef, pork, fish, shrimp, eggs, firm tofu, tempeh

Safe Grains: Rice, quinoa, oats (gluten-free), polenta, corn, gluten-free bread and pasta

Safe Fats: Olive oil, garlic-infused oil, butter, most oils, small amounts of avocado (1/8 per serving)

Use in Moderation: Avocado, sweet corn, feta cheese, lactose-free dairy

Avoid: Onions, garlic, wheat, rye, beans, lentils, high-lactose dairy, apples, pears, stone fruits, cauliflower, mushrooms

21 Complete Low-FODMAP Dinner Recipes

Chicken Dinners

1. Herb-Roasted Chicken with Root Vegetables

Serves: 4

Ingredients:

4 bone-in, skin-on chicken thighs
3 medium parsnips, peeled and cut into chunks
3 large carrots, cut into chunks
2 cups baby potatoes, halved
3 tablespoons garlic-infused olive oil
2 tablespoons fresh rosemary, chopped
1 tablespoon fresh thyme leaves
Zest of 1 lemon
Salt and pepper to taste

Instructions:

Preheat oven to 425°F. Line a large baking sheet with parchment paper.
Toss parsnips, carrots, and potatoes with 2 tablespoons garlic-infused oil, salt, and pepper. Spread on baking sheet.
Rub chicken thighs with remaining oil, rosemary, thyme, lemon zest, salt, and pepper.
Nestle chicken among vegetables on the baking sheet.
Roast for 35-40 minutes until chicken reaches 165°F internal temperature and vegetables are tender and golden.
Let rest for 5 minutes before serving.

2. Chicken Piccata with Lemon Caper Sauce

Serves: 4

Ingredients:

4 boneless, skinless chicken breasts
1/2 cup gluten-free flour
4 tablespoons butter, divided
2 tablespoons olive oil
3/4 cup low-FODMAP chicken broth
1/4 cup fresh lemon juice
3 tablespoons capers, drained
2 tablespoons fresh parsley, chopped
Salt and pepper to taste
Cooked rice or gluten-free pasta for serving

Instructions:

Place chicken breasts between plastic wrap and pound to 1/2-inch thickness.
Season with salt and pepper, then dredge in gluten-free flour.
Heat 2 tablespoons butter and olive oil in a large skillet over medium-high heat.
Cook chicken for 4-5 minutes per side until golden and cooked through. Remove and keep warm.
Add broth and lemon juice to skillet, scraping up browned bits. Simmer for 3 minutes.
Stir in capers and remaining 2 tablespoons butter until melted.
Return chicken to skillet and coat with sauce. Garnish with parsley.
Serve over rice or gluten-free pasta.

3. Baked Chicken Parmesan

Serves: 4

Ingredients:

4 boneless, skinless chicken breasts
1 cup gluten-free breadcrumbs
1/2 cup lactose-free parmesan cheese, grated
2 eggs, beaten
1/2 cup gluten-free flour
1 1/2 cups low-FODMAP marinara sauce
1 cup shredded mozzarella cheese (or lactose-free alternative)
2 tablespoons olive oil
1 teaspoon dried basil
1 teaspoon dried oregano
Salt and pepper to taste
Fresh basil for garnish

Instructions:

Preheat oven to 400°F. Grease a 9×13 inch baking dish.
Set up three shallow bowls: flour in first, beaten eggs in second, breadcrumbs mixed with parmesan, basil, oregano, salt, and pepper in third.
Pound chicken to even thickness. Dredge each piece in flour, dip in egg, then coat with breadcrumb mixture.
Heat olive oil in a large skillet. Brown chicken for 2-3 minutes per side (doesn’t need to be fully cooked).
Transfer chicken to baking dish. Top each piece with marinara sauce and mozzarella.
Bake for 20-25 minutes until chicken reaches 165°F and cheese is melted and bubbly.
Garnish with fresh basil. Serve with gluten-free pasta or zucchini noodles.

4. Teriyaki Chicken Stir-Fry

Serves: 4

Ingredients:

1.5 lbs boneless, skinless chicken breasts, cut into bite-sized pieces
2 red bell peppers, sliced
2 cups bok choy, chopped
1 large carrot, julienned
1 cup snap peas
2 tablespoons garlic-infused oil
1 tablespoon fresh ginger, grated
Sesame seeds for garnish
4 cups cooked rice

For the Teriyaki Sauce:

1/3 cup tamari or gluten-free soy sauce
3 tablespoons brown sugar
2 tablespoons rice vinegar
1 tablespoon sesame oil
1 tablespoon cornstarch mixed with 2 tablespoons water

Instructions:

Whisk together all teriyaki sauce ingredients except cornstarch mixture. Set aside.
Heat 1 tablespoon garlic-infused oil in a large wok over high heat.
Add chicken and stir-fry for 5-6 minutes until cooked through. Remove and set aside.
Add remaining oil to wok. Add ginger and stir for 30 seconds.
Add all vegetables and stir-fry for 3-4 minutes until tender-crisp.
Return chicken to wok. Pour in teriyaki sauce and bring to a simmer.
Stir in cornstarch mixture and cook for 1 minute until sauce thickens.
Serve over rice and garnish with sesame seeds.

5. Mediterranean Grilled Chicken

Serves: 4

Ingredients:

4 boneless, skinless chicken breasts
1/4 cup olive oil
3 tablespoons lemon juice
2 teaspoons dried oregano
1 teaspoon paprika
1/2 teaspoon ground cumin
Salt and pepper to taste

For the Side:

2 cups cherry tomatoes, halved
1 large cucumber, diced
1/2 cup kalamata olives, pitted and halved
1/4 cup fresh parsley, chopped
2 tablespoons olive oil
1 tablespoon lemon juice
4 cups cooked quinoa

Instructions:

In a bowl, mix olive oil, lemon juice, oregano, paprika, cumin, salt, and pepper.
Add chicken and marinate for at least 30 minutes (or up to 4 hours refrigerated).
Preheat grill to medium-high heat.
Grill chicken for 6-7 minutes per side until internal temperature reaches 165°F.
Let rest for 5 minutes.
Meanwhile, combine tomatoes, cucumber, olives, parsley, olive oil, and lemon juice.
Serve chicken over quinoa with tomato-cucumber salad on the side.

Beef Dinners

6. Beef Stir-Fry with Ginger

Serves: 4

Ingredients:

1.5 lbs flank steak or sirloin, thinly sliced against the grain
2 red bell peppers, sliced
2 cups green beans, trimmed
1 large carrot, julienned
2 tablespoons garlic-infused oil
2 tablespoons fresh ginger, grated
1/4 cup tamari or gluten-free soy sauce
2 tablespoons oyster sauce (ensure gluten-free)
1 tablespoon rice vinegar
1 tablespoon brown sugar
1 teaspoon cornstarch mixed with 2 tablespoons water
4 cups cooked rice
Green onions (green parts only) for garnish

Instructions:

Mix tamari, oyster sauce, rice vinegar, and brown sugar in a small bowl.
Heat 1 tablespoon garlic-infused oil in a wok over high heat.
Add beef in batches and stir-fry for 2-3 minutes until browned. Remove and set aside.
Add remaining oil to wok. Add ginger and stir for 30 seconds.
Add all vegetables and stir-fry for 4-5 minutes until tender-crisp.
Return beef to wok. Pour in sauce and bring to a simmer.
Stir in cornstarch mixture and cook for 1 minute until thickened.
Serve over rice and garnish with green onion tops.

7. Grilled Steak with Chimichurri

Serves: 4

Ingredients:

4 ribeye or sirloin steaks (6-8 oz each)
2 tablespoons olive oil
Salt and pepper to taste

For the Chimichurri:

1 cup fresh parsley, finely chopped
1/4 cup fresh cilantro, finely chopped
3 tablespoons red wine vinegar
1/2 cup olive oil
2 tablespoons garlic-infused olive oil
1 teaspoon dried oregano
1/2 teaspoon red pepper flakes
Salt and pepper to taste

For the Side:

1.5 lbs baby potatoes, halved
2 tablespoons olive oil
Fresh rosemary
Salt and pepper

Instructions:

Preheat oven to 425°F for potatoes.
Toss potatoes with olive oil, rosemary, salt, and pepper. Roast for 30-35 minutes until golden.
For chimichurri: combine all ingredients in a bowl and mix well. Let sit for 15 minutes.
Season steaks generously with salt and pepper. Rub with olive oil.
Grill over high heat for 4-5 minutes per side for medium-rare (adjust to preference).
Let steaks rest for 5 minutes.
Serve steaks topped with chimichurri alongside roasted potatoes.

8. Classic Beef Tacos

Serves: 4

Ingredients:

1.5 lbs ground beef
2 tablespoons garlic-infused oil
2 teaspoons ground cumin
2 teaspoons paprika
1 teaspoon dried oregano
1/2 teaspoon chili powder
1/2 cup low-FODMAP beef broth or water
Salt and pepper to taste
8 corn tortillas

For Toppings:

2 cups shredded lettuce
1 cup cherry tomatoes, diced
1 cup shredded cheddar cheese
1/2 cup lactose-free sour cream
1 lime, cut into wedges
Fresh cilantro
Hot sauce (optional)

Instructions:

Heat garlic-infused oil in a large skillet over medium-high heat.
Add ground beef and cook, breaking up with a spoon, until browned (about 6-7 minutes).
Drain excess fat. Add cumin, paprika, oregano, chili powder, salt, and pepper.
Stir in broth and simmer for 5 minutes until most liquid is absorbed.
Warm tortillas in a dry skillet or microwave.
Fill tortillas with beef and top with lettuce, tomatoes, cheese, sour cream, and cilantro.
Serve with lime wedges.

9. Beef and Vegetable Kebabs

Serves: 4

Ingredients:

1.5 lbs sirloin steak, cut into 1.5-inch cubes
2 red bell peppers, cut into chunks
2 yellow bell peppers, cut into chunks
2 medium zucchini, cut into thick rounds
8 oz button mushrooms (if tolerated) or additional vegetables
1/4 cup olive oil
2 tablespoons lemon juice
1 tablespoon dried oregano
1 teaspoon paprika
Salt and pepper to taste
Wooden skewers, soaked in water

Instructions:

In a large bowl, whisk together olive oil, lemon juice, oregano, paprika, salt, and pepper.
Add beef cubes and vegetables. Toss to coat. Marinate for 30 minutes.
Preheat grill to medium-high heat.
Thread beef and vegetables onto skewers, alternating ingredients.
Grill for 10-12 minutes, turning occasionally, until beef is cooked to desired doneness.
Serve with rice pilaf or quinoa.

10. Shepherd’s Pie

Serves: 6

Ingredients:

For the Filling:

1.5 lbs ground beef
2 large carrots, diced
1 cup frozen peas
2 tablespoons garlic-infused oil
2 tablespoons tomato paste
1 cup low-FODMAP beef broth
1 tablespoon gluten-free Worcestershire sauce
1 teaspoon dried thyme
Salt and pepper to taste

For the Topping:

2 lbs potatoes, peeled and cubed
1/4 cup lactose-free milk
3 tablespoons butter
Salt and pepper to taste

Instructions:

Preheat oven to 400°F.
Boil potatoes until tender, about 15 minutes. Drain and mash with milk, butter, salt, and pepper.
Heat garlic-infused oil in a large oven-safe skillet. Add ground beef and cook until browned.
Add carrots and cook for 5 minutes. Stir in tomato paste, broth, Worcestershire sauce, thyme, salt, and pepper.
Simmer for 10 minutes. Stir in peas.
Spread mashed potatoes over beef mixture, creating peaks with a fork.
Bake for 25-30 minutes until golden on top.
Let cool for 5 minutes before serving.

Seafood Dinners

11. Pan-Seared Salmon with Dill Sauce

Serves: 4

Ingredients:

4 salmon fillets (6 oz each)
2 tablespoons olive oil
Salt and pepper to taste

For the Dill Sauce:

1/2 cup lactose-free sour cream
2 tablespoons fresh dill, chopped
1 tablespoon lemon juice
1 teaspoon Dijon mustard
Salt and pepper to taste

For the Side:

1.5 lbs asparagus, trimmed
2 tablespoons olive oil
Lemon wedges

Instructions:

Preheat oven to 400°F for asparagus.
Toss asparagus with olive oil, salt, and pepper. Roast for 15-18 minutes.
Mix all dill sauce ingredients in a bowl. Refrigerate until ready to serve.
Pat salmon dry and season with salt and pepper.
Heat olive oil in a large skillet over medium-high heat.
Place salmon skin-side up and cook for 4 minutes. Flip and cook for 3-4 more minutes.
Serve salmon with dill sauce and roasted asparagus.

12. Shrimp Scampi with Zucchini Noodles

Serves: 4

Ingredients:

1.5 lbs large shrimp, peeled and deveined
4 medium zucchini, spiralized
1/4 cup garlic-infused olive oil
1/4 cup dry white wine (or additional broth)
1/4 cup low-FODMAP chicken or vegetable broth
3 tablespoons lemon juice
2 tablespoons butter
1/4 cup fresh parsley, chopped
Red pepper flakes to taste
Salt and pepper to taste

Instructions:

Heat 2 tablespoons garlic-infused oil in a large skillet over medium-high heat.
Season shrimp with salt and pepper. Cook for 2 minutes per side until pink. Remove and set aside.
Add wine, broth, and lemon juice to skillet. Simmer for 2 minutes.
Stir in butter until melted. Return shrimp to skillet and toss in sauce.
In a separate large skillet, heat remaining oil. Add zucchini noodles and sauté for 2-3 minutes.
Divide zucchini noodles among plates. Top with shrimp and sauce.
Garnish with parsley and red pepper flakes.

13. Baked Cod with Herb Crust

Serves: 4

Ingredients:

4 cod fillets (6 oz each)
1 cup gluten-free breadcrumbs
1/4 cup lactose-free parmesan cheese, grated
2 tablespoons fresh parsley, chopped
1 tablespoon fresh dill, chopped
Zest of 1 lemon
3 tablespoons olive oil
2 tablespoons Dijon mustard
Salt and pepper to taste

For the Side:

1 lb green beans, trimmed
2 tablespoons olive oil
1 tablespoon lemon juice

Instructions:

Preheat oven to 400°F. Line a baking sheet with parchment paper.
Mix breadcrumbs, parmesan, parsley, dill, lemon zest, olive oil, salt, and pepper in a bowl.
Pat cod dry and season with salt and pepper. Brush tops with Dijon mustard.
Press breadcrumb mixture onto tops of fillets.
Place on baking sheet and bake for 15-18 minutes until fish flakes easily.
Meanwhile, toss green beans with olive oil, salt, and pepper. Roast on separate pan for 12-15 minutes.
Drizzle green beans with lemon juice. Serve alongside cod.

14. Tuna Steaks with Sesame Crust

Serves: 4

Ingredients:

4 tuna steaks (6 oz each)
1/4 cup sesame seeds
2 tablespoons garlic-infused oil
2 tablespoons tamari or gluten-free soy sauce
1 tablespoon rice vinegar
1 teaspoon fresh ginger, grated
Salt and pepper to taste

For the Side:

3 cups cooked jasmine rice
2 cups bok choy, steamed
Green onions (green parts only) for garnish

Instructions:

Mix tamari, rice vinegar, and ginger in a shallow dish. Add tuna and marinate for 15 minutes.
Remove tuna from marinade and pat dry. Season with salt and pepper.
Press sesame seeds onto all sides of tuna steaks.
Heat garlic-infused oil in a large skillet over high heat.
Sear tuna for 2 minutes per side for rare (adjust for desired doneness).
Let rest for 2 minutes, then slice.
Serve over rice with steamed bok choy and garnish with green onion tops.

15. Garlic Butter Shrimp with Pasta

Serves: 4

Ingredients:

1.5 lbs large shrimp, peeled and deveined
12 oz gluten-free pasta
1/4 cup garlic-infused butter
1/4 cup dry white wine (or broth)
2 tablespoons lemon juice
1/4 cup fresh parsley, chopped
1/4 cup lactose-free parmesan cheese, grated
Red pepper flakes to taste
Salt and pepper to taste

Instructions:

Cook pasta according to package directions. Reserve 1/2 cup pasta water before draining.
Heat garlic-infused butter in a large skillet over medium-high heat.
Season shrimp with salt and pepper. Cook for 2 minutes per side until pink. Remove and set aside.
Add wine and lemon juice to skillet. Simmer for 2 minutes.
Add cooked pasta to skillet with reserved pasta water. Toss to coat.
Return shrimp to skillet. Add parsley and toss everything together.
Serve topped with parmesan and red pepper flakes.

Pork Dinners

16. Herb-Crusted Pork Tenderloin

Serves: 4-6

Ingredients:

2 pork tenderloins (about 1 lb each)
3 tablespoons olive oil
2 tablespoons fresh rosemary, chopped
2 tablespoons fresh thyme leaves
1 tablespoon Dijon mustard
Salt and pepper to taste

For the Side:

1.5 lbs Brussels sprouts, halved (if tolerated) or substitute green beans
2 tablespoons olive oil
2 tablespoons balsamic vinegar
Salt and pepper

Instructions:

Preheat oven to 425°F.
Mix olive oil, rosemary, thyme, mustard, salt, and pepper into a paste.
Rub paste all over pork tenderloins.
Heat an oven-safe skillet over high heat. Sear pork on all sides until browned, about 6-8 minutes total.
Transfer skillet to oven and roast for 15-20 minutes until internal temperature reaches 145°F.
Meanwhile, toss Brussels sprouts (or green beans) with olive oil, salt, and pepper. Roast on a baking sheet for 20-25 minutes.
Drizzle roasted vegetables with balsamic vinegar.
Let pork rest for 5 minutes before slicing. Serve with vegetables.

17. Pork Chops with Maple Glaze

Serves: 4

Ingredients:

4 bone-in pork chops (1-inch thick)
2 tablespoons olive oil
Salt and pepper to taste

For the Maple Glaze:

1/4 cup pure maple syrup
2 tablespoons Dijon mustard
1 tablespoon apple cider vinegar
1 teaspoon fresh thyme leaves

For the Side:

2 lbs sweet potatoes, cubed
2 tablespoons olive oil
1 teaspoon cinnamon
Salt and pepper

Instructions:

Preheat oven to 400°F.
Toss sweet potato cubes with olive oil, cinnamon, salt, and pepper. Roast for 30-35 minutes.
Whisk together maple syrup, mustard, vinegar, and thyme.
Season pork chops with salt and pepper.
Heat olive oil in a large oven-safe skillet over medium-high heat.
Sear pork chops for 3-4 minutes per side until golden.
Brush with maple glaze and transfer skillet to oven.
Bake for 10-12 minutes until internal temperature reaches 145°F.
Let rest for 5 minutes. Serve with roasted sweet potatoes.

18. Asian Pork Lettuce Wraps

Serves: 4

Ingredients:

1.5 lbs ground pork
2 tablespoons garlic-infused oil
2 tablespoons fresh ginger, grated
1/4 cup tamari or gluten-free soy sauce
2 tablespoons rice vinegar
1 tablespoon maple syrup
1 tablespoon sesame oil
1 cup shredded carrots
1/2 cup water chestnuts, diced
2 green onions (green parts only), sliced
1 head butter lettuce, leaves separated
Sesame seeds for garnish

Instructions:

Heat garlic-infused oil in a large skillet over medium-high heat.
Add ground pork and cook, breaking up with a spoon, until browned (about 6-7 minutes).
Add ginger and cook for 1 minute.
Stir in tamari, rice vinegar, maple syrup, and sesame oil.
Add water chestnuts and cook for 2 minutes.
Remove from heat and stir in carrots and green onion tops.
Spoon mixture into lettuce leaves and garnish with sesame seeds.

Vegetarian Dinners

19. Eggplant Parmesan

Serves: 4-6

Ingredients:

2 large eggplants, sliced into 1/2-inch rounds
2 cups gluten-free breadcrumbs
1/2 cup lactose-free parmesan cheese, grated
3 eggs, beaten
1 cup gluten-free flour
2 cups low-FODMAP marinara sauce
2 cups shredded mozzarella cheese (or lactose-free alternative)
1/4 cup olive oil
2 teaspoons dried Italian seasoning
Salt and pepper to taste
Fresh basil for garnish

Instructions:

Preheat oven to 375°F. Grease a 9×13 inch baking dish.
Salt eggplant slices and let sit for 20 minutes. Pat dry.
Set up breading station: flour in first bowl, beaten eggs in second, breadcrumbs mixed with parmesan and Italian seasoning in third.
Dredge eggplant slices in flour, dip in egg, then coat with breadcrumbs.
Heat olive oil in a large skillet. Fry eggplant in batches for 2-3 minutes per side until golden.
Spread 1/2 cup marinara in baking dish. Layer half the eggplant, half remaining sauce, and half the mozzarella. Repeat layers.
Bake for 30-35 minutes until bubbly and golden.
Let rest for 10 minutes. Garnish with fresh basil.

20. Tofu Stir-Fry with Peanut Sauce

Serves: 4

Ingredients:

14 oz firm tofu, pressed and cubed
2 red bell peppers, sliced
2 cups bok choy, chopped
1 large carrot, julienned
1 cup snap peas
2 tablespoons garlic-infused oil
1 tablespoon fresh ginger, grated
4 cups cooked rice

For the Peanut Sauce:

1/3 cup natural peanut butter
3 tablespoons tamari or gluten-free soy sauce
2 tablespoons lime juice
1 tablespoon maple syrup
1 teaspoon sesame oil
2-3 tablespoons water to thin

Instructions:

Press tofu to remove excess water. Cut into cubes.
Whisk together all peanut sauce ingredients.
Heat 1 tablespoon garlic-infused oil in a wok over high heat.
Add tofu and stir-fry for 5-6 minutes until golden. Remove and set aside.
Add remaining oil to wok. Add ginger and stir for 30 seconds.
Add all vegetables and stir-fry for 3-4 minutes.
Return tofu to wok. Pour in peanut sauce and toss to coat.
Serve over rice.

21. Quinoa-Stuffed Bell Peppers

Serves: 4

Ingredients:

4 large bell peppers (any color)
1 1/2 cups quinoa, cooked
1 can (14 oz) diced tomatoes, drained
1 cup spinach, chopped
1/2 cup crumbled feta cheese
1/4 cup fresh parsley, chopped
2 tablespoons garlic-infused olive oil
1 teaspoon dried oregano
1 teaspoon paprika
Salt and pepper to taste
1/2 cup shredded mozzarella for topping (optional)

Instructions:

Preheat oven to 375°F.
Cut tops off bell peppers and remove seeds and membranes.
In a large bowl, mix cooked quinoa, diced tomatoes, spinach, feta, parsley, olive oil, oregano, paprika, salt, and pepper.
Stuff peppers with quinoa mixture and place in a baking dish.
Add 1/4 inch water to bottom of dish. Cover with foil.
Bake for 35 minutes. Remove foil, top with mozzarella if using, and bake for 10 more minutes.
Let cool for 5 minutes before serving.

Low-FODMAP Dinner Tips

Cooking Techniques:

Use garlic-infused oil for flavor without FODMAPs
Choose lactose-free dairy products or hard aged cheeses
Season generously with herbs, spices, citrus, and vinegars
Grill, roast, or sauté for maximum flavor

Safe Proteins: All plain meats, poultry, fish, seafood, eggs, firm tofu, tempeh

Safe Vegetables: Bell peppers, carrots, zucchini, eggplant, spinach, bok choy, green beans, tomatoes (moderate amounts), cucumber, lettuce

Safe Grains: Rice (all types), quinoa, polenta, gluten-free pasta, corn tortillas

Portion Control: Keep serving sizes moderate for foods like avocado (1/8 per meal), sweet corn, and certain cheeses

Meal Prep: Many of these recipes can be made ahead and reheated for convenient weeknight dinners

Snacking can be one of the biggest challenges when you’re eating low-FODMAP. Meals are easier to plan — but those in-between moments, when you need something quick to curb hunger or keep your energy up, can be tricky. And if you’ve ever grabbed the wrong snack and paid for it with bloating or stomach discomfort, you know how important the right choices can be.

This guide brings you 21 complete low-FODMAP snack ideas that are simple, satisfying, and gentle on digestion. These snacks are designed to help you stay full between meals without guessing whether an ingredient might trigger symptoms — whether you need something portable for work, a post-workout bite, or just a little something to hold you over until dinner.

From savory bites and protein-rich options to lighter, grab-and-go favorites, each snack idea focuses on ingredients that are typically well-tolerated during the low-FODMAP phase. Think of this list as your go-to snack stash — practical, tasty, and made to help you feel good after you eat.

21 Complete Low-FODMAP Snack Recipes

Sweet Snacks

1. Peanut Butter Energy Balls

Makes: 12-15 balls

Ingredients:

1 cup rolled oats (certified gluten-free)
1/2 cup natural peanut butter
1/3 cup pure maple syrup
1/4 cup dark chocolate chips (dairy-free if needed)
2 tablespoons chia seeds
1 teaspoon vanilla extract
Pinch of salt

Instructions:

Mix all ingredients in a large bowl until well combined.
Refrigerate mixture for 30 minutes to make it easier to handle.
Roll into 1-inch balls using your hands.
Store in an airtight container in the refrigerator for up to 1 week.
Serve chilled.

2. Banana Oat Cookies

Makes: 12 cookies

Ingredients:

2 ripe medium bananas, mashed
1 1/2 cups rolled oats (certified gluten-free)
1/4 cup natural peanut butter or almond butter
2 tablespoons pure maple syrup
1/4 cup dark chocolate chips
1 teaspoon cinnamon
1/2 teaspoon vanilla extract
Pinch of salt

Instructions:

Preheat oven to 350°F. Line a baking sheet with parchment paper.
In a large bowl, mash bananas until smooth.
Add peanut butter, maple syrup, vanilla, cinnamon, and salt. Mix well.
Stir in oats and chocolate chips until combined.
Drop spoonfuls of dough onto baking sheet, flattening slightly with the back of a spoon.
Bake for 15-18 minutes until edges are golden.
Cool on baking sheet for 5 minutes, then transfer to a wire rack.
Store in an airtight container for up to 5 days.

3. Strawberry Smoothie

Serves: 1-2

Ingredients:

1 cup fresh or frozen strawberries
1 medium firm banana
1 cup lactose-free milk or almond milk
1/2 cup lactose-free vanilla yogurt
1 tablespoon pure maple syrup (optional)
1/2 cup ice (if using fresh strawberries)

Instructions:

Add all ingredients to a blender.
Blend on high speed until smooth and creamy.
Taste and add maple syrup if additional sweetness is desired.
Pour into glasses and serve immediately.

4. Dark Chocolate Covered Strawberries

Makes: 12-15 strawberries

Ingredients:

1 lb fresh strawberries, washed and dried completely
8 oz dark chocolate (dairy-free), chopped
1 teaspoon coconut oil (optional, for smoother coating)

Instructions:

Line a baking sheet with parchment paper.
Melt chocolate in a microwave-safe bowl in 30-second intervals, stirring between each, until smooth. Stir in coconut oil if using.
Hold each strawberry by the stem and dip into melted chocolate, leaving a small portion uncoated at the top.
Allow excess chocolate to drip off, then place on prepared baking sheet.
Refrigerate for 30 minutes until chocolate is set.
Store in the refrigerator for up to 2 days.

5. Maple Cinnamon Roasted Almonds

Makes: 2 cups

Ingredients:

2 cups raw almonds
2 tablespoons pure maple syrup
1 tablespoon coconut oil, melted
1 teaspoon ground cinnamon
1/4 teaspoon sea salt

Instructions:

Preheat oven to 325°F. Line a baking sheet with parchment paper.
In a bowl, mix maple syrup, melted coconut oil, cinnamon, and salt.
Add almonds and toss until evenly coated.
Spread almonds in a single layer on prepared baking sheet.
Roast for 15-20 minutes, stirring halfway through, until golden and fragrant.
Let cool completely (they will crisp up as they cool).
Store in an airtight container for up to 2 weeks.

6. Blueberry Chia Pudding

Serves: 2

Ingredients:

1/4 cup chia seeds
1 cup lactose-free milk or almond milk
1 tablespoon pure maple syrup
1/2 teaspoon vanilla extract
1/2 cup fresh blueberries
2 tablespoons sliced almonds

Instructions:

In a bowl or jar, whisk together chia seeds, milk, maple syrup, and vanilla.
Cover and refrigerate for at least 4 hours or overnight, stirring once after the first hour.
When ready to serve, stir the pudding and divide between two bowls or jars.
Top with fresh blueberries and sliced almonds.
Store in refrigerator for up to 5 days.

Savory Snacks

7. Crispy Baked Potato Wedges

Serves: 4

Ingredients:

3 large russet potatoes, scrubbed and cut into wedges
3 tablespoons olive oil
1 teaspoon paprika
1 teaspoon garlic powder (not garlic salt)
1/2 teaspoon dried rosemary
1/2 teaspoon sea salt
1/4 teaspoon black pepper

Instructions:

Preheat oven to 425°F. Line a large baking sheet with parchment paper.
In a large bowl, toss potato wedges with olive oil.
In a small bowl, mix paprika, garlic powder, rosemary, salt, and pepper.
Sprinkle seasoning mixture over potatoes and toss to coat evenly.
Arrange wedges in a single layer on baking sheet, skin side down.
Bake for 35-40 minutes, flipping halfway through, until golden and crispy.
Serve warm with lactose-free sour cream or your favorite low-FODMAP dip.

8. Parmesan Zucchini Chips

Serves: 2-3

Ingredients:

2 medium zucchini, sliced into 1/4-inch rounds
1/2 cup gluten-free breadcrumbs
1/4 cup lactose-free parmesan cheese, grated
1 egg, beaten
1 teaspoon dried Italian seasoning
1/2 teaspoon garlic powder
Salt and pepper to taste
Olive oil spray

Instructions:

Preheat oven to 425°F. Line two baking sheets with parchment paper and spray with olive oil.
Pat zucchini slices dry with paper towels.
In a shallow bowl, mix breadcrumbs, parmesan, Italian seasoning, garlic powder, salt, and pepper.
Dip each zucchini slice in beaten egg, then coat with breadcrumb mixture.
Arrange in a single layer on prepared baking sheets.
Spray tops lightly with olive oil.
Bake for 20-25 minutes, flipping halfway through, until golden and crispy.
Serve immediately.

9. Deviled Eggs

Makes: 12 deviled eggs

Ingredients:

6 large eggs
3 tablespoons mayonnaise
1 teaspoon Dijon mustard
1 teaspoon white vinegar
Salt and pepper to taste
Paprika for garnish
Fresh chives for garnish (optional)

Instructions:

Place eggs in a single layer in a saucepan. Cover with water by 1 inch.
Bring to a boil, then remove from heat and cover. Let sit for 12 minutes.
Transfer eggs to ice water and let cool completely. Peel eggs.
Cut eggs in half lengthwise. Remove yolks and place in a bowl.
Mash yolks with a fork. Add mayonnaise, mustard, vinegar, salt, and pepper. Mix until smooth.
Spoon or pipe yolk mixture back into egg white halves.
Sprinkle with paprika and garnish with chives if desired.
Refrigerate until ready to serve, up to 2 days.

10. Rice Cakes with Toppings (4 Variations)

Serves: 1 per variation

Base: 2-3 plain rice cakes

Variation 1 – Peanut Butter & Banana:

2 tablespoons natural peanut butter
1/2 firm banana, sliced
Drizzle of maple syrup
Sprinkle of cinnamon

Variation 2 – Cream Cheese & Cucumber:

2 tablespoons lactose-free cream cheese
Cucumber slices
Fresh dill
Salt and pepper

Variation 3 – Almond Butter & Strawberry:

2 tablespoons almond butter
3-4 strawberries, sliced
Chia seeds

Variation 4 – Tuna Salad:

1/4 cup canned tuna mixed with 1 tablespoon mayo
Lettuce leaves
Cherry tomato slices

Instructions:

Spread base ingredient on rice cakes.
Add toppings as listed.
Serve immediately.

11. Homemade Trail Mix

Makes: 4 cups

Ingredients:

1 cup raw almonds
1 cup walnuts
1/2 cup pumpkin seeds (pepitas)
1/2 cup sunflower seeds
1/2 cup dried cranberries (check for no added high-FODMAP ingredients)
1/2 cup dark chocolate chips (dairy-free)
1/2 cup banana chips (optional)

Instructions:

Combine all ingredients in a large bowl and mix well.
Store in an airtight container at room temperature for up to 2 weeks.
Portion into 1/4 cup servings for snacks.

12. Baked Tortilla Chips with Salsa

Serves: 4

Ingredients:

For the Chips:

8 corn tortillas, cut into 6 wedges each
2 tablespoons olive oil
1/2 teaspoon sea salt
1/2 teaspoon paprika (optional)

For the Salsa:

2 cups cherry tomatoes, diced
1/4 cup fresh cilantro, chopped
2 tablespoons lime juice
2 green onions (green parts only), sliced
1 small jalapeño, seeded and minced (optional)
Salt to taste

Instructions:

Preheat oven to 375°F. Line two baking sheets with parchment paper.
Brush tortilla wedges with olive oil and sprinkle with salt and paprika.
Arrange in a single layer on baking sheets.
Bake for 10-12 minutes until crispy and golden, watching carefully to prevent burning.
While chips bake, combine all salsa ingredients in a bowl.
Let chips cool slightly before serving with salsa.

Protein-Packed Snacks

13. Turkey Roll-Ups

Makes: 8 roll-ups

Ingredients:

8 slices deli turkey breast
4 slices Swiss cheese or lactose-free cheese, halved
8 lettuce leaves
1/4 cup lactose-free cream cheese, softened
1 tablespoon Dijon mustard
1 red bell pepper, cut into thin strips

Instructions:

Mix cream cheese and Dijon mustard in a small bowl.
Lay out turkey slices on a clean work surface.
Spread a thin layer of cream cheese mixture on each slice.
Place a lettuce leaf, half slice of cheese, and a few bell pepper strips on each turkey slice.
Roll up tightly and secure with a toothpick if needed.
Refrigerate until ready to serve, up to 2 days.

14. Tuna Cucumber Bites

Makes: 12-15 bites

Ingredients:

2 large cucumbers, cut into 1/2-inch rounds
1 can (5 oz) tuna in water, drained
2 tablespoons mayonnaise
1 teaspoon Dijon mustard
1 tablespoon fresh dill, chopped
Salt and pepper to taste
Paprika for garnish

Instructions:

Using a small spoon or melon baller, scoop out a small indentation in the center of each cucumber round (don’t go all the way through).
In a bowl, mix tuna, mayonnaise, mustard, dill, salt, and pepper.
Spoon tuna mixture onto each cucumber round.
Sprinkle with paprika.
Refrigerate until ready to serve, up to 4 hours.

15. Hard-Boiled Eggs with Everything Seasoning

Makes: 6 eggs

Ingredients:

6 large eggs

For the Everything Seasoning:

1 tablespoon sesame seeds
1 tablespoon poppy seeds
1 teaspoon dried minced garlic (not garlic powder)
1 teaspoon dried minced onion (use sparingly or omit if very sensitive)
1 teaspoon sea salt flakes

Instructions:

Place eggs in a saucepan and cover with water by 1 inch.
Bring to a boil, then remove from heat and cover. Let sit for 10 minutes.
Transfer to ice water and let cool. Peel eggs.
Mix all seasoning ingredients in a small bowl.
Cut eggs in half and sprinkle with seasoning.
Store peeled eggs in the refrigerator for up to 1 week.

16. Greek Yogurt Parfait

Serves: 2

Ingredients:

2 cups lactose-free Greek yogurt (plain or vanilla)
1/2 cup gluten-free granola
1/2 cup fresh strawberries, sliced
1/2 cup fresh blueberries
2 tablespoons pure maple syrup
2 tablespoons sliced almonds

Instructions:

In serving glasses or bowls, layer yogurt, granola, and berries.
Drizzle with maple syrup and top with sliced almonds.
Serve immediately, or prepare up to 1 hour ahead and refrigerate.

Veggie-Based Snacks

17. Carrot and Bell Pepper Sticks with Hummus

Serves: 4

Ingredients:

For the Hummus:

1 can (15 oz) chickpeas, drained and rinsed
1/4 cup tahini
3 tablespoons lemon juice
2 tablespoons garlic-infused olive oil
2 tablespoons water (more as needed)
1/2 teaspoon ground cumin
Salt to taste

For Dipping:

4 large carrots, cut into sticks
2 red bell peppers, cut into strips
2 yellow bell peppers, cut into strips

Instructions:

In a food processor, combine chickpeas, tahini, lemon juice, garlic-infused oil, water, cumin, and salt.
Blend until smooth, adding more water if needed to reach desired consistency.
Transfer to a serving bowl and drizzle with additional olive oil.
Serve with carrot and bell pepper sticks.
Store hummus in the refrigerator for up to 5 days.

18. Caprese Skewers

Makes: 12 skewers

Ingredients:

12 cherry tomatoes
12 small mozzarella balls (bocconcini) – use in moderation
12 fresh basil leaves
2 tablespoons olive oil
1 tablespoon balsamic vinegar
Salt and pepper to taste
12 small skewers or toothpicks

Instructions:

Thread one tomato, one basil leaf (folded), and one mozzarella ball onto each skewer.
Arrange on a serving platter.
Whisk together olive oil, balsamic vinegar, salt, and pepper.
Drizzle dressing over skewers just before serving.
Serve immediately or refrigerate for up to 2 hours.

19. Roasted Chickpeas (3 Flavors)

Makes: 2 cups per flavor

Base Recipe:

2 cans (15 oz each) chickpeas, drained, rinsed, and patted very dry
2 tablespoons olive oil
Salt to taste

Flavor 1 – Sea Salt & Vinegar:

2 tablespoons white vinegar (toss before baking)
1 teaspoon sea salt

Flavor 2 – Smoky Paprika:

2 teaspoons smoked paprika
1 teaspoon garlic powder
1/2 teaspoon sea salt

Flavor 3 – Cinnamon Sugar:

1 tablespoon coconut sugar
1 teaspoon cinnamon
Pinch of salt

Instructions:

Preheat oven to 425°F. Line a baking sheet with parchment paper.
Pat chickpeas completely dry with paper towels.
Toss chickpeas with olive oil and your chosen seasonings.
Spread in a single layer on baking sheet.
Roast for 25-30 minutes, shaking pan every 10 minutes, until crispy and golden.
Let cool completely (they will crisp up more as they cool).
Store in an airtight container for up to 3 days.

20. Spinach and Feta Pinwheels

Makes: 16-20 pinwheels

Ingredients:

2 large gluten-free tortillas or wraps
4 oz lactose-free cream cheese, softened
1/4 cup crumbled feta cheese
1 cup fresh spinach, finely chopped
1/4 cup sun-dried tomatoes (not in oil), chopped
1 tablespoon fresh dill, chopped
Salt and pepper to taste

Instructions:

In a bowl, mix cream cheese, feta, spinach, sun-dried tomatoes, dill, salt, and pepper until well combined.
Spread mixture evenly over each tortilla, leaving a 1/2-inch border.
Roll up tortillas tightly.
Wrap in plastic wrap and refrigerate for at least 1 hour.
Slice into 1-inch rounds and secure with toothpicks if needed.
Serve immediately or refrigerate for up to 24 hours.

21. Baked Kale Chips

Serves: 2-3

Ingredients:

1 large bunch kale, stems removed, leaves torn into bite-sized pieces
2 tablespoons olive oil
1/2 teaspoon sea salt
1/4 teaspoon garlic powder
1/4 teaspoon paprika (optional)

Instructions:

Preheat oven to 300°F. Line two baking sheets with parchment paper.
Wash kale and dry thoroughly (moisture prevents crisping).
In a large bowl, massage kale with olive oil until evenly coated.
Sprinkle with salt, garlic powder, and paprika. Toss to combine.
Spread kale in a single layer on baking sheets, making sure pieces don’t overlap.
Bake for 20-25 minutes, rotating pans halfway through, until crispy but not brown.
Let cool for 5 minutes (they will crisp up more).
Best eaten the same day, but can be stored in an airtight container for 1-2 days.