Low FODMAP Butternut Squash Soup

My favorite parts of fall are winter squashes and soups! This recipe combines both in a flavorful way! I added quinoa to boost protein, but you could also make this without the quinoa and add a protein source on the side! 1/3 c butternut squash is low FODMAP, as well as 1/4 c coconut milk, so you’ll want to keep each serving pretty low, closer to 1 c to start, then increase as tolerated!

  • Medium butternut squash: peeled, seeded, & cubed
  • 1 Tbsp olive oil
  • Salt & pepper, to taste
  • 13-14 oz can coconut milk
  • 1 c cooked quinoa
  • 1.5 Tbsp Primal Palate New Bae Seasoning (or use a combo of salt, paprika, coriander, and chili powder)
  • 1 Tbsp green onion stems, chopped
  • 1 Tbsp chives, chopped
  • 1/2-1 c water, to thin

  1. Preheat oven to 400 F. Toss butternut squash in oil, salt, & pepper. Spread out on a baking sheet & roast for 20-25 minutes, until soft & slightly browned.
  2. In a large blender, add roasted butternut squash, coconut milk, quinoa, spices, green onion, and chives. Blend until smooth.
  3. Transfer to a large pot over medium heat. Slowly add water until you reach the consistency you prefer! Adjust spices. Can serve with pumpkin seeds, cilantro, a dollop of greek yogurt, or sourdough bread!

Low FODMAP Blueberry Muffins

Muffins are one of my favorite breakfast treats! On the low FODMAP diet, muffins can be pretty tricky to find, but they’re so so easy to make at home. One reason they’re so easy is because of Bob’s Red Mill 1-to-1 Gluten Free Flour. It’s my favorite option, but there are a few other brands you could try to find your own favorite! This isn’t low sugar or anything like that, but if you’d like to reduce sugar, you can substitute with stevia, or just use less!

  • 1/2 c coconut oil, melted
  • 1 c sugar
  • 2 eggs
  • 1 tsp vanilla extract
  • 2 c gluten free 1-to-1 all purpose flour
  • 1/2 tsp baking powder
  • 1/2 tsp salt
  • 1/2 c almond milk
  • 2 c fresh or frozen blueberries
  • 3 tsp sugar (for topping)
  • 1 tsp cinnamon (for topping)

  1. Preheat oven to 375 F. Whisk oil and sugar together for 2-3 minutes. Add eggs, one at a time, beating for a few minutes until yellow is slightly lighter in color. Whisk in vanilla.
  2. Whisk flour, baking powder, and salt together in a separate bowl. Slowly mix in dry ingredients, alternating with the almond milk. Fold in blueberries.
  3. Oil or line muffin tins and fill with batter. Combine sugar and cinnamon, then sprinkle on the top of each muffin. Bake 20-25 minutes, until an inserted toothpick comes out clean.

Low FODMAP Dark Chocolate Bites

I’m a huge fan of grab-and-go snacks, especially ones I can make myself with ingredients I love! These dark chocolate bites are so easy to make and are great for a quick snack on the go. One thing to note are the ground oats. They’re completely low FODMAP, but they are still resistant starches. So, know your tolerance and keep that in mind when choosing your portion sizes.

  • 1 c rolled oats
  • 1 c walnuts
  • 1 1/2 c sunflower or peanut butter
  • 3 Tbsp coconut oil, melted
  • 3 Tbsp maple syrup
  • 1 1/4 c cacao powder
  • pinch sea salt

  1. Add oats and walnuts to a blender, then pulse into a fine flour.
  2. Add remaining ingredients and mix until well-combined. Form into balls, then refrigerate until hardened. Can be helpful to place on parchment paper, to avoid sticking.
  3. Store in an air-tight container in the refrigerator for up to 2 weeks, or freeze up to 1 month.

Low FODMAP Nut & Seed Butter

I am a HUGE peanut butter fan, but I am also a fan of variety. Did you know that nuts and seeds all have unique nutrition profiles? In the same way that you should “eat a rainbow” of different fruits and vegetables, you should also eat a variety of nuts and seeds. On the low FODMAP diet, options for nuts and seeds are more limited, but with the right portion size, you can find plenty of varieties to keep things fresh. To celebrate that, I decided to throw together a simple low FODMAP nut and seed butter! And guess what? No peanuts are included! Get out of your comfort zone and give it a try. The best part? You can swap out different nuts and seeds to make this your own!

  • 1/2 c walnuts
  • 1 c sunflower seeds
  • 1/4 c hemp seeds
  • 1/2 c pumpkin seeds
  • pinch sea salt

  1. Add ingredients to a high speed blender and mix until you have reached your preferred texture. You may have to stop and scrape the sides of the blender a few times. Store in an air-tight container in the refrigerator up to 2 weeks.

Low FODMAP Enchilada Sauce

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Enchiladas are a staple in our home. They're so easy to throw together with whatever proteins and vegetables you have on hand. The sauce is the trickiest part for the low FODMAP diet, though, so I decided to create one with the same sweet and smoky flavor we all love, but without the FODMAPs!

  • 1 Tbsp garlic-infused olive oil
  • 1 Tbsp chopped chives
  • 1 Tbsp chopped green onion stems
  • 8 oz tomato sauce
  • 1/2 c water
  • 2 tsp dried oregano
  • 2 tsp paprika
  • 1 tsp cumin
  • 1 tsp dried basil
  • 1/2 tsp salt
  • 1/2 tsp black pepper

  1. Heat oil in a saucepan over medium. Add chives and green onion stems, coat in oil, and saute for 1-2 minutes, until soft.
  2. Add remaining ingredients, bring to a simmer, then cover and cook for 15-20 minutes. For a thinner sauce, add more water.

Low FODMAP Marinara Sauce

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Marinara sauce is a base for many of my favorite foods, including pasta and pizza! There are low FODMAP marinara sauces out there, but many are either lacking the flavor you're hoping for, or they're a bit pricey. That's why I developed this delicious recipe for a completely low FODMAP, veggie-packed, flavorful sauce!

4-6 servings

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  • 1 Tbsp garlic-infused olive oil
  • 1/2 cup chopped carrots
  • 1/2 cup diced celery (can omit if highly triggered by celery)
  • 1/2 cup chopped basil leaves
  • 15 oz can tomato sauce
  • 15 oz can diced tomatoes
  • 2 Tbsp tomato paste
  • 1 tsp salt
  • 1/2 tsp black pepper
  • 2 tsp Italian seasoning
  • 1 tsp pure maple syrup

  1. Heat skillet over medium. Add oil, then add carrots and celery. Saute 5-6 minutes, until softened.
  2. Add all remaining ingredients, and bring to a low boil. Reduce to simmer, cover, and cook for 20-30 minutes, until flavors are blended together.
  3. Serve immediately, or store in the refrigerator for 5-7 days. Can freeze what you plan to use for later, up to 6 months.

Strawberry Bruschetta


To me, summer is highlighted by the fresh flavors of local fruits and vegetables. One of my favorite summer fruits are strawberries. While I never get tired of adding them to my oats, parfaits, and salads, I also like getting creative with them to enjoy their flavor even more. This bruschetta was born from that desire. Best part? It's completely low FODMAP! Serve with crispy sourdough bread, or your favorite wheat-free crackers!

  • 1 c strawberries, chopped
  • 1/4 c fresh basil, chopped
  • 1 Tbsp olive oil
  • 1 tsp balsamic vinegar
  • Salt & pepper, to taste

  1. Mix all ingredients together & serve!

Low FODMAP Bruschetta

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Bruschetta is one of my favorite ways to enjoy fresh, ripe tomoatoes during the summer! Usually, the added garlic can cause issues for my IBS, so I swapped it with garlic-infused oil and the issues are gone! You can serve this over your favorite rice crackers or crispy sourdough bread, or simple use is like a salsa in your favorite dishes!

  • 2 large or 4 small ripe tomatoes, diced
  • 1 cup fresh basil, chopped
  • 1/3 c garlic-infused olive oil
  • Salt & pepper, to taste

  1. Mix all ingredients together, adjusting spices per flavor preference! Serve immediately, or store in the refrigerator up to 3 days to maintain freshness!

Low FODMAP Summer Vegetable Stew


My favorite part of summer is getting local produce from the farmer's market. One week, I got a little too much and needed to cook it quickly, so I randomly threw things together and discovered this delicious recipe that's now on repeat in my house!

4 servings

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  • 3/4 c brown rice
  • 1 1/2 c water
  • 1 Tbsp garlic-infused olive oil
  • 3 carrots, chopped
  • 1 medium zucchini, chopped (can sub green beans or yellow squash)
  • 1 can diced tomatoes
  • 2 tsp salt
  • 1 tsp black pepper
  • 1 Tbsp Italian seasoning
  • 1 tsp paprika

  1. Add rice and water to a medium sauce pan and bring to a boil. Reduce to simmer, cover, and cook for 25-30 minutes, until water is absorbed.
  2. Heat olive oil in a large, deep skillet over medium heat. Add carrots, stir to coat in oil, cover, and cook for 10-15 minutes, stirring often.
  3. Add zucchini and saute 3-4 minutes, until zucchini is soft. Add tomatoes and spices, stir to mix, then cover and simmer 10-15 minutes.
  4. Add rice and mix. Serve warm!

Low FODMAP Loaded Potatoes

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What's more comforting that a loaded baked potato? This one is low FODMAP, plant-based, and absolutely delicious! Enjoy it for a weeknight dinner, or make it a staple side for your summer BBQ!

Makes: 2 potatoes

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  • 2 medium russet potatoes
  • 8 oz plain tempeh
  • 1 Tbsp olive oil
  • 2 Tbsp low FODMAP bbq sauce*
  • 1/3 cup shredded cheddar cheese
  • 2 Tbsp lactose-free greek yogurt
  • 2 tsp chopped green onion stems

  1. Preheat oven to 400 F. Wash off your potatoes, wrap in foil, pierce a few times with a knife or fork, then bake 30-45 minutes, until cooked through.
  2. When potatoes are almost done baking, slice tempeh into 1/4" strips. Heat a skillet over medium heat, add olive oil, then add tempeh. Cook 3-4 minutes on each side, until browned and slightly crispy.
  3. Assemble your potatatoes by cutting each potato in half and mashing the "meat" of the potato to create a base. Add tempeh, bbq sauce, cheese, yogurt, and green onion stems. Serve warm!

There are so many changes you can make to this recipe! If you don’t tolerate soy well, or prefer meat instead, you can use chicken strips instead. For toppings, you could add bell peppers, fresh herbs like parsley or cilantro, and a different sauce you prefer more than bbq.

*I used Fody Foods bbq sauce for this recipe. Get 15% off your first order with code ibs.nutrition15.

Low FODMAP Tabbouleh


Mediterranean food is my absolute favorite because of the focus on colorful plants and healthy fats! Many traditional recipes, like tabbouleh, are made with garlic and/or onion, so it can be a bit tricky for IBS. But, thankfully with a few adaptations, you can make them work! This recipe makes 2-4 servings.

  • 1 cup cooked quinoa
  • 1/2 cup diced tomatoes
  • 1/2 cup diced cucumber
  • 1/2 lemon, juiced
  • 1/4 c garlic-infused olive oil
  • 2 Tbsp chopped parsley
  • Salt and pepper, to taste

  1. Mix all ingredients together and serve! You can top with green onion stems (only the green part for low FODMAP) for added flavor!

Low FODMAP Peanut Sauce

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A stir-fry is one of my go-to low FODMAP meals. It’s so easy to throw together, and can be created using whatever ingredients you have left from the week. The key to a good stir-fry, though, is in the sauce. This peanut sauce is one of my absolute favorites! It freezes well, so make a batch and freeze some for later!

  • 1/2 cup peanut butter
  • 3 Tbsp coconut aminos
  • 1 Tbsp maple syrup
  • 1/2 lime, juiced
  • 2 Tbsp cilantro, chopped
  • 1/2 Tbsp ginger, minced
  • 1/2 tsp sesame oil
  • 1 tsp garlic infused olive oil
  • 1/4 cup lite coconut milk
  • 1/4 cup water

  1. In a mixing bowl, mix all ingredients together until smooth. Adjust liquid, as needed, per preference.
  2. Add to your stir-fry immediately or store in the refrigertor for 5-7 days, or in the freezer for up to 6 months.

Low FODMAP Hummus

Hummus is an easy, nutritious, and tasty snack, but it can be near impossible to find a garlic-free version at the store. Instead of writing it off, make it yourself in less than 15 minutes with this recipe! You'll be tempted to eat it all right away, but remember that 1/4 cup chickpeas is your low FODMAP serving size, so stick to about 1/4 of the recipe per serving!

  • 15 oz can chickpeas, rinsed
  • 1/2 cup garlic-infused olive oil
  • 2 Tbsp tahini
  • 1/2 lemon, juiced
  • 1/2 tsp black pepper
  • 1 tsp salt
  • Opptional spices: paprika, cumin, chili powder, cayenne, or fresh herbs!

  1. Blend all ingredients in a food processor or blender, until you've reached your preferred consistency. Serve with corn ships, or your favorite low FODMAP veggies (carrots, green beans, bell pepper, cucumber).

Chai-Spiced Pumpkin Donuts


  • 1 1/4 cup oat flour
  • 1/2 cup brown sugar (for less sugar, use 1/4 cup + 2 Tbsp flax mill)
  • 1 tsp cinnamon
  • 1 1/2 tsp cardamom
  • 1/2 tsp ginger
  • 1 tsp baking powder
  • 1/2 tsp sea salt
  • 1 Tbsp melted butter
  • 1/4 cup packed pumpkin puree
  • 1/2 cup almond milk
  • Ingredients for topping:
    • 2 Tbsp melted butter
    • 1/2 cup sugar
    • 2 tsp cinnamon
    • dash cardamom

    1. Heat oven to 350 F. Spray donut pan with oil.
    2. Whisk dry ingredients in a large bowl. Whisk wet ingredients in a small bowl. Fold wet ingredients into dry ingredients, until fully combined.
    3. Pour batter into a piping bag, or pour into a ziplock bag and cut the corner to squeeze the batter through. Squeeze batter into donut pan and smooth out edges. Bake 10 minutes.
    4. While donuts are baking, melt butter in a shallow dish. In a separate dish, mix sugar and spices.
    5. Once donuts are done baking, flip onto a cooling rack. Once cool enough to touch, coat donuts with butter and cover with sugar/spice mix. For a lower sugar option, omit the step and drizzle with nut butter.

Low FODMAP Veggie Quiche


  • 1 medium sweet potato
  • 1 Tbsp olive oil
  • 1/2 head broccoli, shaved
  • 1/2 tsp ground thyme
  • 1 tsp dried basil
  • 8 eggs, whisked
  • 2 cups spinach, chopped
  • 1/4-1/2 cup dairy-free milk of choice

  1. Preheat oven to 375 F. Grease pie dish with a small amount of oil.
  2. Cut the sweet potato into thin round slices. Place the slices on the bottom and sides of the dish to create a "crust." Bake for 10 minutes, or until soft.
  3. Mix all other ingredients in a large bowl. Use less milk if you want a more dense quiche, more if you want a fluffy texture.
  4. Pour into pie dish over sweet potatoes and bake 30 minutes, until eggs are cooked through.
Serve with your favorite toppings. Ex: cheese, avocado, salsa, or pesto!

Low FODMAP Dark Chocolate Brownies


I am a hard-core chocolate lover. Brownies have always been my top favorite recipe, and were even incorporated into my wedding cake. So when you guys asked for a low FODMAP brownie recipe, I took on the challenge and succeeded far beyond my own expectations. These brownies are to die for and will quickly go into your weekly meal prep rotation!

Makes: 9-12 servings

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  • 3/4 cup dark chocolate chips
  • 5 Tbsp coconut oil
  • 1/2 cup sugar
  • 2 eggs
  • 1 tsp vanilla extract
  • 2/3 cup almond flour
  • 1 Tbsp dark cocoa powder
  • 1/2 tsp baking powder
  • 1/4 tsp salt

  1. Preheat oven to 350 F and grease an 8x8 baking dish with coconut oil, or other vegetable oil.
  2. Melt chocolate chips and coconut oil in a sauce pan over medium heat, stirring often, until smooth and shiny. While melting, whisk together sugar and eggs for 4-5 minutes, until color lightens. Add to chocolate mixture and stir in vanilla.
  3. Whisk together dry ingredients, then fold wet ingredients into the dry. Optional to add more chocolate chips here or nuts. Pour into pan (I covered mine with cocoa nibs), then bake 20-24 minutes until edges are done but center is still a little gooey. Let cool, then serve!
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Low FODMAP Carrot Cake

Looking for the perfect spring time dessert that will impress your guests, while keeping your IBS symptoms at bay? I adapted the Dreamiest Carrot Cake from Laura Lee Balanced to give you a yummy low FODMAP cake recipe to use all season!

Makes: 8-12 servings

  • 1 c raw walnuts
  • 2 1/2 c gluten-free 1-to-1 AP flour
  • 1 cup almond flour
  • 1 Tbsp cinnamon
  • 1/2 tsp nutmeg
  • 1 1/4 tsp baking powder
  • 1/2 tsp baking soda
  • 1/4 tsp sea salt
  • 1/2 c unsweetened shredded coconut
  • 2 cups shredded carrots
  • 8 container crushed pineapple in juice
  • 3/4 c maple syrup
  • 3 large eggs
  • 1/2 c avocado oil
  • 2 tsp vanilla extract
  • 16 oz dairy-free cream cheese (I used Kite Hill original)
  • 1/2 c unsalted butter, melted
  • 1/2 cup maple syrup
  • 1 tsp vanilla extract

  1. Preheat your oven to 375 F. Line a baking sheet with parchment paper & spread walnuts in a single layer. Roast 10-12 minutes, until slightly browned. Spray a 10" deep pan with oil & set aside.
  2. Whisk together flours, spices, baking powder, baking soda, & salt in a large mixing bowl.
  3. Add carrots to a blender and pulse until they are broken down, but not pureed. In a medium mixing bowl, whisk carrots, pineapple, maple syrup, eggs, oil, & vanilla extract. Add to dry ingredients. Chop the roasted walnuts, then add 3/4 cup to the battter, along with the coconut.
  4. Add batter to the prepared pan and spread in an even layer. Bake 33-35 minutes, until a toothpick comes up mostly clean. Let cool for at least an hour.
  5. When the cake has cooled, remove from pan & slice into 2 rounds. Let sit another 30 minutes. While cake it cooling, make frosting by combining the cream cheese, butter, maple syrup, & vanilla in a stand mixer, or mixing bowl if using a hand blender. Start on the lowest setting to combine ingredients, then increase to high speed until the frosting is soft & fluffy.
  6. To assemble, frost the base layer of cake, add the 2nd round, then frost the top & sides. Top with the remaining walnuts & shredded coconut, if you have some left.

Lemon Dijon Salad Dressing


This recipe is the BOMB! It is so simple, but will add a ton of flavor to your salads, as well as other veggies and meats. I did use honey for this one, but you can easily swap out maple syrup if you're highly sensitive to honey.

Makes: 4 ounces

  • 1/4 cup garlic-infused olive oil
  • 2 Tbsp lemon juice
  • 2 Tbsp dijon mustard
  • 1/2 tsp honey
  • Salt & pepper, to taste

  1. Whisk all ingredients together until well mixed and smooth. If using later, store in the refrigerator and re-mix when ready to serve.

Low FODMAP Orange Ginger Ahi Tuna


  • 1 lb Ahi Tuna steaks
  • 1/4 c olive oil
  • 2 Tbsp coconut aminos
  • Juice of 1 orange
  • 1 inch ginger, peeled & minced

  1. Place tuna steaks on a paper towel to soak up some of the moisture. While steaks are sitting, mix all remaining ingredients together.
  2. Add the steaks and the marinade in a deep dish or plastic bag. Marinade at least 1 hour, or overnight in the refrigerator.
  3. Heat a skillet or grill over medium heat. Add steaks to the skillet and sear on both sides, about 1-2 minutes. Reduce heat to low, pour remaining marinade over the steaks, and cook for another 5-6 minutes, until cooked as preferred. Top with chopped green onion stems (only the green part for low FODMAP!). These are great served with roasted red potatoes and green beans, or any of your favorite low FODMAP sides!