Low FODMAP Recipes From Breakfast to Dessert

Following a a low FODMAP diet to help with your IBS symptoms and need a little recipe inspiration? Below we have complied some delicious recipes to keep you satisfied all day long. Scroll down for a full day of recipes, starting with breakfast and ending with dessert! These recipes and more can also be found on our meal planner program.

Serves 2

Ingredients:

• 3⁄4 cup gluten free flour
• 1 Tablespoon sugar
• 1 teaspoon baking powder
• 1 pinch cinnamon
• 3⁄4 cup lactose free milk
• 1 egg
• 1 Tablespoon avocado oil
• 1 teaspoon vanilla
• 1.5 cups strawberries diced

Directions:

1. In a large bowl, whisk together flour, sugar, baking powder and cinnamon.
2. In another bowl, whisk together milk with egg, oil and vanilla. Pour over flour mixture and stir to combine. Stir in strawberries.
3. Spray griddle or nonstick skillet lightly with cooking spray. Heat over medium heat. Using 1/4 cup, pour batter onto hot griddle. Cook for about 2 minutes or until bubbles start to appear on top. Flip over and cook for another minute or until light golden brown.
4. Repeat with remaining batter.
5. Makes about 8 pancakes.
6. Serve with additional strawberries.

Low FODMAP Classic Cobb Salad

Serves: 1

Ingredients:

• 1 slice bacon cooked and chopped
• 2 eggs hard boiled and chopped
• 1⁄8 cup blue cheese
• 4 cherry tomatoes halved
• 1⁄4 cup Lactose-Free Whole Milk Yogurt (Plain)
• 1 teaspoon olive oil
• 1 teaspoon red wine vinegar
• 1⁄2 head romaine chopped

Directions:

1. Combine all ingredients except for romaine lettuce in a large bowl.
2. Plate lettuce and top with salad mixture.

Serves: 8

Ingredients:

• 2 Tablespoons garlic-infused oil
• 1 can (28 ounces) crushed tomatoes
• 2 teaspoons dried oregano
• 1 teaspoon dried basil
• 1 dash salt
• 1 dash pepper

Directions:

1. In a saucepan, combine garlic-infused oil, crushed tomatoes, oregano, basil, and salt and pepper.
2. Heat over medium-high heat and cook for about 20-30 minutes. Stir often to prevent scorching or sticking.
3. Remove from heat and adjust seasonings as desired.
4. Option: pass sauce through a food mill, blender, or food processor.
5. Refrigerate up to 5 days, or keep frozen up to 6 months.

Serves: 2

INGREDIENTS

• 2 tablespoons garlic-infused olive oil
• 1 pinch salt
• 1 pinch pepper
• 1 pound boneless skinless chicken thighs
• 2 carrots thinly sliced
• 2 red bell peppers diced
• 1 pinch red pepper flakes
• 1⁄4 cup Cabernet Sauvignon
• 1 tablespoon kalamata olives thinly sliced
• 1⁄4 cup no salt added diced tomatoes
• 1 1⁄2 teaspoons Italian seasoning

Directions:

1. Heat half the olive oil in a large skillet over medium high heat.
2. Sprinkle chicken thighs with salt and pepper and add to skillet in an even layer.
3. Cook until golden brown on both sides and chicken is just cooked through, about 10 minutes. Transfer to a plate.
4. Add remaining oil to skillet along with carrots and bell peppers.
5. Cook, stirring frequently, until tender, about 5 minutes.
6. Add red pepper flakes and wine. Simmer until reduced by half, about 2 minutes.
7. Stir in olives, tomatoes, and Italian seasoning.
8. Add chicken back to skillet and make sure it’s fully coated in the sauce.
9. 6. Simmer over medium low until the sauce has thickened and chicken is fork tender, 10-15 minutes.

Serves: 4

Ingredients:

• 2 cups Lactose-Free Whole Milk Yogurt (Plain)
• 2 tablespoons maple syrup
• 1 cup strawberries sliced

Directions:

1. Mix yogurt with maple syrup and place onto a parchment lined cookie sheet.
2. Top yogurt with sliced strawberries.
3. Freeze for 6-8 hours or overnight. Break up and serve.

Serves 2

Ingredients

• Cooking spray
• 5 teaspoons butter, divided and softened
• 1 and 1/3 Tablespoons sugar, divided
• 2 slices pineapple
• 1 egg yolk
• 1/8 teaspoon vanilla extract
• 3 Tablespoons Gluten Free All Purpose Flour
• 1/8 teaspoon baking powder
• 1/8 teaspoon salt
• 1 Tablespoon lactose free milk (2% milk)

Directions

1. Preheat oven to 350°F. Lightly spray two ramekins (or a baking dish large enough to fit the number of servings, if you are making more than two).
2. Melt 1/2 the butter and mix with 1/4 of the sugar. Pour into each ramekin and spread out to cover the bottom of the dish. Place a pineapple slice on top.
3. In a separate bowl, mix together remaining butter and sugar.
4. Add egg yolk and vanilla extract and mix well.
5. Add flour, baking powder, and salt and stir until just combined.
6. Gently stir in milk.
7. Transfer batter to baking dish and smooth batter over pineapple.
8. Place in oven and bake for 30 minutes or until a toothpick inserted in the center comes out clean.
9. Place on a wire rack to cool for about 15 minutes.
10. To serve, place a plate on top of the baking dish and invert the dish. The cake should slide out easily.

Get more great Low FODMAP recipes in our Meal Planning Program

Want more low FODMAP recipes like the ones listed above? Get your personalized meal plan to enhance your lifestyle. By collaborating and meal planning with your dietitian, you will achieve optimal results!

Did you know that people who meal plan are more likely to have an overall higher quality food variety? Anderson’s Nutrition has a robust meal planning program to assist you on your journey to simpler, better health. Meet virtually with your own dietitian to receive nutrition guidance and a personalized meal plan.