5 Tried and True Low FODMAP Recipes

My love of cooking extends beyond my own creations. Trying new recipes is an exciting adventure, but I have had my share of recipes flops. There are few things worse in the kitchen than all your shopping, chopping and sauteing efforts to be for naught. This is why it thrills me to bring you the following recipes, from other creators, that are tried and true in my house. 


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1. Low FODMAP Ketchup from A Saucy Kitchen

As anyone following the Low FODMAP elimination phase knows, ketchup is usually riddled with garlic, onion, and high fructose corn syrup - especially in the United States. While FODY Foods offer certified Low FODMAP Ketchup if you're not in the mood, homemade ketchup is actually super simple to whip together. Keep in mind here to use regular white sugar, as coconut sugar becomes high FODMAP very quickly. I also add extra vinegar - I like my ketchup to be a little zippy.

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2. Lauren Renlund's Low FODMAP Pumpkin Spice Baked Oatmeal

This recipe comes from an amazing Canadian dietitian, and makes the perfect small breakfast or mid-morning snack. The oats and pumpkin provide plenty of nutrients, and I add walnuts for an added crunch. These are perfect to whip up on a Sunday and pop into the fridge for quick breakfast all week long. Just pop in the microwave for 30 seconds to reheat - they're filling, nutritious, and not too sweet. 

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3. A Little Bit Yummy's Minestrone Soup

Wow, does this soup pack some flavor! Alana clearly understands the magic that bacon can bring to what might otherwise be a really standard soup. This makes an amazing meal - like a warm hug in a bowl. It's got the creaminess of the chickpeas, the zip of the tomatoes, and the starchiness of the potato. This serves four, so I would recommend either only cooking for four, or undercooking the pasta separately and adding per serving. Gluten-free pasta turns to mush if it soaks for too long. This is a big staple meal in my household. 

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4. Crunchy Tofu Chop from A Sprouted Kitchen

This one does take some modifications - but boy is it tasty! This is one of those "salad" type foods that you could pack in a cooler and would make an excellent lunch on-the-go. As I've mentioned, I'm always looking for more ways to eat plant-based meals. This one fits the bill! To make it Low FODMAP: only use the green tips of the green onions, sub in sunflower seeds or peanuts for the cashews, maple syrup instead of agave, garlic infused oil instead of the garlic clove and plain olive oil, and a Low FODMAP hot sauce instead of Sriracha - I use Cholula.


​5. The Best Soft Chocolate Chip Cookies from Pinch of Yum

So I have  confession to make - I'm addicted to these cookies. I purposefully keep chocolate chips on my grocery list so I always have some on hand to whip these up. I like to grab the dairy-free ones, so I can use the dark chocolate serving size and get more chocolate per bite. This recipe just needs a swap for Low FODMAP flour - I use Bob's Red Mill Gluten-Free 1 to 1 for Baking. I also swear by chilling the dough - I know the author advises against this, but with gluten-free flour, I think it really helps give the cookies a little more body. I also prefer to weigh the flour - we all have a handy food scale for Low FODMAP portions anyway, right? The worst part about this recipe is sticking to 2 small cookies per serving - and that's really tough. 

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I'm always on the lookout for more recipes to add to my repertoire - what are your favorite recipes and how have you adapted them to be Low FODMAP?