These one-bowl low-FODMAP cranberry orange muffins are a yummy, sweet-tart low-FODMAP breakfast or snack option. Make them with just 10 ingredients in less than 45 minutes. Living on the border of southern Minnesota and Wisconsin, I’m less than an hour from a major US cranberry-growing region. So when fall hits, we’re in no shortage of deliciously tart fresh cranberries. If you didn’t know, cranberries are packed with phytonutrients and have been shown to have antioxidant and antimicrobial benefits. (Source: The Cranberry Institute) While I love dried cranberries with almonds in this quinoa s ..read more

Low FODMAP Toffee Bark is an easy crowd-pleaser featuring gluten-free crackers topped with homemade toffee and a thin layer of dark chocolate. Fair warning, this toffee bark may disappear right before your eyes. It’s that good. I’ve brought this toffee bark to three holiday parties so far this year, and it’s gotten rave reviews from FODMAPers and non-FODMAPers alike. If you’re unfamiliar, toffee bark (at least where I’m from) is typically made with saltine or table crackers. It’s topped with a layer of homemade toffee (butter + sugar heated to a caramel-like consistency) and finished with a l ..read more

This 5-ingredient low FODMAP walnut-crusted salmon recipe is an easy 20-minute main dish loaded with healthy omega-3 fats. Pair this simple salmon with fluffy quinoa and a low FODMAP serving of roasted green beans. Plain salmon is a naturally no-FODMAP food making it a wonderful main dish option for the low FODMAP diet. Salmon is also nutritious; filled with omega-3 fatty acids, vitamin B12, and protein. For general health, it is recommended to consume at least two servings of seafood each week. I often enjoy baked salmon simply seasoned with salt and pepper. However, when I want to add some ..read more

Zesty Low FODMAP Salsa Verde Skillet Eggs are made with Fody’s flavorful (and certified Low FODMAP) fire-roasted salsa verde, eggs cooked to (your) perfection, and warm corn tortillas. All you need for this easy breakfast (OR breakfast-for-dinner) is just 5 main ingredients and 20 minutes. This recipe was inspired by my opening the fridge, moving the carton of (almond) milk, and discovering a partially-eaten jar of Fody’s Salsa Verde that I had completely forgotten about. ?‍♀️ (Ugh, don’t you hate when that happens!) Thankfully, the salsa was still good. While I could have easily pulled out t ..read more

Velvety potatoes and protein-packed shelled edamame (aka mukimame) are the stars of this plant-based low FODMAP curry dish. This easy vegetarian recipe is made with 10 ingredients in about 45 minutes. Many curry recipes, although delicious, often contain high FODMAP ingredients, like garlic, onion, and beans, and may not be the best option for some people with irritable bowel syndrome. This vegan curry recipe avoids higher FODMAP ingredients and instead features low FODMAP ingredients that are packed with nutrition and flavor. Potatoes and edamame, as the recipe name indicates, are two main i ..read more

Looking for a fast, delicious, and low FODMAP-friendly recipe to satisfy your taco craving? These Tex Mex-inspired Low FODMAP Ground Beef Tacos are made with just 10 simple ingredients (no special low FODMAP taco seasoning required) and can be ready in less than 20 minutes.  If you’re new to FODMAPs, you might be wondering, can I have tacos on the low FODMAP diet? The short answer is yes. You can have tacos on the low FODMAP diet … with a few considerations. (Hooray! Taco Tuesday is still on!) Often tacos are made with higher FODMAP ingredients like onion, garlic, and wheat tortillas. Al ..read more

These Low FODMAP Oatmeal Chocolate Chip Cookies are just like the classic cookie recipe with a couple of simple substitutions to help keep FODMAPs in check. An instant (FODMAP-friendly) family favorite sweet treat! While I love Cocoa Crinkle Cookies for the holidays, oatmeal chocolate chip cookies are one of my favorite sweet treats for any time of the year. This low FODMAP cookie recipe is based on a (not so low-FODMAP) handwritten recipe shared by a friend. I played around with ingredients to make an equally-delicious low-FODMAP version. The original recipe called for semi-sweet chocolate c ..read more

This low FODMAP Cilantro Lime Chicken is an easy Tex-Mex-inspired recipe made with just 8 ingredients. Serve this chicken with your favorite low FODMAP veggie and roasted potatoes or build a FODMAP-friendly burrito bowl. The simple blender marinade is also meal prep and freezer-friendly. Update: This recipe was originally published on June 27, 2017. It was updated with expanded instructions and information on May 3, 2022. Marinated chicken, like this low FODMAP cilantro lime chicken, is wonderful to make (or prep multiple batches and freeze) for busy nights. Why you might like this recipe ..read more

Elevate canned tuna with fresh herbs and melty cheddar in this Low FODMAP Herbed Tuna Melt Sandwich. This easy recipe uses just 8 ingredients and can be ready in under 20 minutes. I recently discovered Haley Wynn Designs on Instagram. Haley shares (nonFODMAP-related) ideas about creating systems for stress-less home management. To make meal planning and preparing a little easier, her family has a weekly sandwich night. I love this idea, but sandwiches are not something I typically think of adding to our weekly menu. So, I was inspired to create an “elevated” sandwich recipe using some items ..read more

Warm up with a bowl of this 10-ingredient Low FODMAP Kale, Potato, and Sausage Soup! It features savory, homemade sausage crumbles, buttery baby potatoes, and leafy kale for a filling, veggie-packed soup. Note: This recipe was originally published on February 28, 2017. It was updated on January 14, 2022 to include expanded recipe instructions, FODMAP details, and new photos. Some reasons why you might like to make this cozy, comforting low FODMAP soup recipe: One-pot – this soup is made entirely in one soup pot. Hooray for less dishes! Veggie-packed – the kale and potatoes in this soup recip ..read more