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    Home » Recipes

    Low-FODMAP Recipes

    Following a low-FODMAP diet?  Find a tasty collection of low-carb, low-FODMAP recipes that are gluten-free, IBS-friendly and created just for you by a Monash University FODMAP-trained recipe developer. 

    You'll find no onion, no garlic rubs and seasonings to spice things up like this Low-FODMAP Seasoning for barbecue, and delicious sauces and dressings like this simple Dairy-free Thousand Island Dressing. Breakfasts, salad dressings, soups, desserts and main courses are big on flavor and far from being boring and mundane.

    Low-FODMAP seasonings and special ingredients

    Enjoy these rubs and seasonings that use low-FODMAP spices. Following a low-FODMAP diet doesn't need to be boring or bland! Learn about how these spice blends and special ingredients can give your recipes phenomenal flavor without causing digestive upset.

    • Keto beef rub seasoning in a pewter bowl with a silver spoon.
      Beef Rub
    • Bowl of coffee rub with spoon in it and another small bowl of coffee beans next to it.
      Coffee Rub for Chicken, Beef and More
    • Low-fodmap barbecue rub in a small bowl with a scoop in the bowl.
      Low-FODMAP Seasoning for BBQ
    • Small pyramid piles of tikka masala spice ingredients in a circle on a silver plate with a small wood spoon sitting in the center of the plate.
      Tikka Masala Powder Recipe
    • White bowl of buffalo chicken rub seasoning with a spoon in it.
      Buffalo Chicken Dry Rub
    • Asafoetida powder piled in a small white bowl with a wood spoon spilling over with spice next to the bowl.
      Asafoetida (substitute included)
    • Wooden bowl filled with the best pulled pork rub sitting on a board scattered with more seasoning.
      Best Rub for Pulled Pork (keto and FODMAP-friendly)
    • All purpose seasoning in a glass jar surrounded by small bowls of spices.
      All Purpose Seasoning
    • Taco seasoning in a small bowl with small wooden spoon in the center covered in spice.
      Low-FODMAP taco seasoning
    • Glass spice jar with sugar-free pumpkin spice seasoning, a measuring spoon full of spice, and whole cloves and cinnamon sticks as garnish.
      Sugar-free Pumpkin Spice Seasoning
    • Black salt in a earthenware dish and a small salt bowl with a salt spoon.
      Kala Namak Black Salt
    • Offset image of colorful orange-red Aleppo pepper ground and in a small white bowl.
      What is Aleppo Pepper
    • Dried methi or fenugreek leaves on a small decorative plate on a dark wood board.
      What is Kasuri Methi (Dried Fenugreek leaves)
    • Fresh curry leaf sprigs on a white background and in a white bowl on a wood background with dried curry leaves in a pile.
      The Curry Leaf
    • Preserved lemon puree in a small white bowl with a wooden spoon scooping some out.
      Preserved Lemons and Preserved Lemon Paste
    • Glass small prep bowl of xanthan gum on a dark grey board with a fancy measuring spoon.
      What is Xanthan Gum (substitute included)
    • Mediterranean spice mix in a wood bowl with a small wood spoon in it on a white marble board with spices scattered on it.
      Mediterranean Seasoning

    Low-FODMAP Breakfast recipes

    Delicious low-FODMAP breakfast ideas to start your day off right!

    • Multiple cooking methods of parmesan oregano bread in ramekins shown with a sliced, toasted, english muffin style featured.
      90 Second Parmesan Oregano Bread
    • Bowl of egg salad with pickles on a placemat with a spoon.
      Egg Salad with Pickles
    • Dairy-free frittata with ham and leeks baked in a cast iron skillet.
      Dairy-free Frittata with Leeks and Ham
    • Low carb berry clafoutis fully baked in a tart dish sprinkled with keto sweetener.
      Strawberry Clafoutis (gluten-free and low-carb)
    • Tall glass of smoothie with a strawberry on the rim, sitting on a white napkin with colored striped straws and a green container of strawberries.
      Keto Strawberry Smoothie with Almond Milk
    • Pumpkin porridge in a blue bowl with a spoon laying next to it and pecan halves.
      Pumpkin Porridge with Chia Seeds
    • White bowl of Spanish vegetable stew with two soup spoons, a cilantro garnish, and a cheddar biscuit.
      Pisto Manchego (Spanish ratatouille)
    • Sliced gluten-free pumpkin bread topped with pumplin seeds on a rack with a decorative knife.
      Gluten-free Pumpkin Bread (Low-carb and Low-FODMAP)
    • Healthy avocado toast with sliced yellow, red and cherry tomatoes on a board with herbs and spices.
      Avocado Toast with Tomato

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    Low-FODMAP dressings for salad

    Find your new favorite low-FODMAP salad dressing! Explore making easy homemade dressings and give your salads a delicious boost of flavor!

    • Blue cheese dressing in a glass dressing bottle with a side salad and bowl of gorgonzola cheese.
      Blue Cheese Dressing (Keto and Low-FODMAP)
    • Sumac salad dressing in a small jar with a spoon and lemon wedge.
      Sumac Dressing (Vinaigrette or Creamy)
    • Gluten-free Thousand Island Dressing in a white bowl sprinkled with chopped chives and pepper.
      Thousand Island Dressing (Dairy-free)
    • Small mason jar of lemon dressing with small wooden spoon of dressing dripping back into the jar.
      Crème Fraiche Dip and Salad Dressing
    • Cilantro lime dressing in a wide mouth ball jar with a small wooden spoon in the jar.
      Cilantro Lime Salad Dressing (Dairy-free and FODMAP-friendly)
    • Spoonful of ginger dressing over the full jar, showing golden color and sesame seeds.
      Sesame Ginger Salad Dressing (Gluten-free)

    Low-FODMAP sauces and condiments

    Sometimes it's the sauces, salsas and condiments that make the dish extra special! Explore your new favorites that are sure to enhance any meal.

    • Small bowl of pineapple habanero sauce with cilantro, lime and red onion as garnish.
      Pineapple Habanero Sauce
    • Close look into ramekin of pesto without pine nuts with basil leaves and lemon wedges.
      Pesto without Pine Nuts (FODMAP-friendly and low-carb)
    • Radish salsa and jalapeno slices in a grey bowl with a dark grey background.
      Radish Salsa with Cilantro (Keto and Low-FODMAP)
    • Tikka masala paste in a small glass mason jar with a spoon in the jar and a bowl of spice and a ginger root next to it.
      Tikka Masala Paste Recipe
    • Homemade no cook BBQ sauce in a small white bowl on a wood board.
      Homemade BBQ Sauce – easy no cook
    • Bowl of Pineapple habanero salsa with lime and cilantro garnish.
      Pineapple Habanero Salsa
    • Bowl of red chimichurri sauce on a white board with a small wood spoon next to it, a decorative towel, and parsley.
      Red Chimichurri (Chimichurri rojo)
    • White bowl of chimichurri sauce with a spoon in it on a clay textured plate with pepper flakes and parsley on the side.
      Mexican Chimichurri Sauce with Cilantro
    • Tomatillo salsa verde in a blue bowl with a side of keto chips.
      Tomatillo Green Chili Salsa (Salsa Verde)
    • Top down look into a jar of low-fodmap barbecue sauce with a spoon in the jar and spices surrounding.
      Low-FODMAP BBQ Sauce (no ketchup)
    • Jar of low-fodmap and low-carb blueberry bbq sauce with a spoon dripping sauce over the jar.
      Blueberry BBQ Sauce (Sugar-free and FODMAP-friendly)
    • Horseradish sauce in a white bowl sprinkled with herbs and a spoon ready to serve.
      Horseradish Mustard Sauce
    • Fancy jar of bright red cranberry jam with festive greens behind.
      Cranberry Jam
    • Low-FODMAP guacamole in a blue bowl with chips dipped in it.
      Low-FODMAP Guacamole (low-carb and AIP)
    • Bowl of lime crema with lime zest on top sitting on a clay tray.
      Lime Crema Recipe (for tacos and more)
    • Jar of tomato marmalade jam on a marble board.
      Tomato Chilli Jam (Tomato Marmalade)
    • Ricotta party dip in a blue bowl with a spoon topped with maple syrup and herbs.
      Whipped Ricotta Dip
    • Creamy miso mayonnaise swirled in a white bowl on a board with whole garlic cloves and ginger.
      Miso Mayo
    Profile of the blog author.

    Tracey Hatch-Rizzi, LAc, MAcOM is an acupuncturist, herbalist and bodyworker with a Master's Degree in Oriental Medicine. She is Monash University trained in a low-FODMAP diet, and has spent many years helping her patients follow special diets and manage dietary restrictions. She has been following a low-carb and low-FODMAP diet for several years and is dedicated to providing delicious, healthy recipes, and educational resources to help others find optimal health through informed diet and lifestyle choices. Learn more...

    Low-FODMAP BBQ for the smoker

    These low-FODMAP grill and smoker recipes are perfect for any time of year.

    • Sliced beef ribs on a cutting board with a side of barbeque sauce in a small bowl.
      Traeger Beef Ribs
    • Platter of golden smoked turkey breast sliced and garnished with fresh herbs, cranberries and pomegranite.
      Traeger Smoked Turkey Breast Without Brine
    • Four smoked turkey thighs with crispy skin on a platter with olives and rosemary garnish.
      Smoked Turkey Thighs with Balsamic and Olive Oil
    • Smoked flank steak sliced and drizzled with green chimichurri sauce.
      Smoked Flank Steak
    • Smoked boneless leg of lamb half sliced on a board with grilled lemons, chimichurri sauce and rosemary sprigs.
      Smoked Leg of Lamb
    • Smoked pork tenderloin sliced on a board with ramekin of blueberry barbecue sauce.
      Smoked Pork Tenderloin
    • Smoked sirloin steaks on a white platter with slices, red chimichurri sauce and a cilantro garnish.
      Smoked Sirloin Steak
    • Spatchcocked whole smoked turkey on a tray with herb sprigs, whole cranberries and pomegranate halves.
      Smoked Spatchcock Turkey
    • Traeger smoked turkey stuffed with aromatics on a board with herb sprigs and persimmons.
      Traeger Smoked Turkey
    • Cast iron skillet of smoked chuck burnt ends with one piece held over the pot on a 2-pronged golden fork with a wood handle.
      Best Chuck Roast Burnt Ends
    • Smoked pork loin partly sliced on a wood board next to flake salt in a small bowl, a grilled lemon half, and fresh parsley.
      Smoked Pork Loin

    Low-FODMAP soup recipes

    There's nothing like a delicious cup of soup! From soul-warming soups for cold days to chilled Gazpacho for summer, grab a spoon and enjoy!

    • Pewter bowl of Gazpacho Manchego with pieces of dinner rol and a garnish.
      Gazpacho Manchego
    • White bowl of creamy broccoli almond soup topped with a swirl of sour cream, and sprinkled with crumbly cheese and herbs.
      Broccoli Almond Soup (gluten-free and low-carb)
    • Irish beef stew in a pot with a side of biscuits.
      Keto Irish Stew (without potatoes)
    • White bowl of Spanish vegetable stew with two soup spoons, a cilantro garnish, and a cheddar biscuit.
      Pisto Manchego (Spanish ratatouille)
    • Serving of low carb chicken taco soup in a white bowl topped with lime wedges, sour cream, shredded cheese and sliced jalapeno.
      Instant Pot Chicken Taco Soup
    • Three quart jars of chicken bone broth, two behind and one in front with a grey napkin in front and a carrot bunch behind.
      Instant Pot Chicken Bone Broth (low-FODMAP friendly)
    • Gazpacho in 2 shot glasses topped with crab, mint leaves and cocktail sauce.
      Cucumber Gazpacho with Avocado (Gazpacho Verde)
    • Curry fish stew with turnips and fennel.
      Easy Keto Fish Stew with Turnip and Fennel
    • Bowl of carrot and pumpkin soup garnished with seeds, spices and a drizzle of coconut milk on a rustic board.
      Carrot and Pumpkin Soup (Dairy-free)
    • Lentil soup with turkey in a white bowl topped with shaved parmesan and parsley on a wood board with a spoon next to it.
      Turkey Lentil Soup (Low-carb)

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    Low-FODMAP desserts

    These low-FODMAP, gluten-free dessert recipes are rich and delicious, perfect for any season.

    • Dessert dish of assorted red and black berries topped with a swirl of low-carb whipped cream.
      Low-carb Whipped Cream (keto and sugar-free)
    • Small bowl of sugar-free icing with a spoon next to it on a white marble board.
      Sugar-free Icing and Glaze
    • Three rows of 3 cookies on a white background with bottom center missing a bite from upper right side.
      Crunchy Peanut Butter Chocolate Chip Cookies (Flourless)
    • Lemon raspberry bundt cake topped with sugar-free icing on a blue cake pedestal with slices.
      Gluten-free Bundt Cake with Lemon and Raspberries
    • Low carb berry clafoutis fully baked in a tart dish sprinkled with keto sweetener.
      Strawberry Clafoutis (gluten-free and low-carb)
    • White plate of white chocolate matcha cookies with a bite out of one cookie.
      Matcha White Chocolate Cookies with Almond Flour
    • Chocolate mini skillet cookie with whipped cream, finishing salt and spoons ready to dish.
      Mini Skillet Cookie with Almond Flour
    • Pan of keto rocky road cut into squares and loosly stacked in the pan.
      White Chocolate Rocky Road Recipe
    • Chocolate mug cake in a white ramekin with a sliced strawberry on a white lace napkin with a gold fork.
      Chocolate Almond Flour Mug Cake
    • Three brownies swirled with peanut butter and flake salt on a white plate.
      Chocolate Peanut Butter Brownies with Almond Flour
    • Small bowl of peanut butter cream cheese frosting with butter knife.
      Peanut Butter Cream Cheese Frosting
    • Two glasses of keto eggnog topped with cinnamon sprinkled whipped cream on a board with cinnamon sticks as garnish.
      Keto Eggnog
    • Pina colada panna cotta in serving glasses topped with pineapple salsa and toasted coconut.
      Piña Colada Panna Cotta with Pineapple and Lime
    • Jar of coconut milk chocolate sauce with a spoonful streaming into the jar.
      Sugar-free Chocolate Sauce (Dairy-free)

    Mains and more Low-FODMAP recipes

    Following a low-FODMAP diet and looking for inspiration? Browse here for your next favorite recipe.

    • Corned Beef Meatballs (gluten-free)
    • Mediterranean Stir Fry with Ground Chicken
    • Rutabaga Puree
    • Cavolo Nero Kale Chopped Salad with Bacon
    • Steelhead Trout Recipes - 3 Ways
    • Spicy Marinated Olives with Aleppo Pepper
    • Mediterranean Cucumber and Tomato Salad
    • Lebanese Fattoush Salad Recipe
    • Tuna Pesto Pasta
    • Miso Tuna Salad
    • Pull-Apart Rolls (keto and gluten-free)
    • Cheddar Almond Flour Drop Biscuits
    • Candied Maple Bourbon Pecans (keto and sugar-free)
    • How to roast a turkey in a convection oven
    • Low-Carb Sandwich Thins (Gluten-free)
    • Air Fryer Halibut with Herbs and Citrus
    • Burrata Caprese
    • Microgreens Salad with Roasted Baby Corn
    • Convection Oven Roast Chicken
    • Crockpot Turkey Tenderloins
    • Marry Me Chicken Pasta
    • Cilantro Lime Gluten-free Coleslaw (dairy-free and low-FODMAP)
    • Air Fryer Turkey Tenderloins
    • Keto Colcannon with Kale and Rutabaga
    • Fried Cabbage with Sausage
    • Herb Roasted Rutabagas
    • Crock Pot Pulled Pork (low-FODMAP and keto)
    • Asian Tuna Salad (without mayo)
    • Indian Spiced Salmon Recipe
    • Keto Pizza Crust (with Fathead dough)
    • Sautéed Brussels Sprouts with Maple and Rosemary
    • Easy Keto Carnitas - Three Cooking Methods!
    • Herb Roasted Carrots with Curry Leaves and Fenugreek
    • Keto Skordalia Recipe
    • Bamboo Leaf Tea
    • Savory blueberry pizza recipe with prosciutto and gorgonzola (keto and low-fodmap)
    • How to shred cabbage (food processor and by hand)
    • Keto Lo Mein with Low Carb Asian Noodles
    • Homemade Asian Cabbage Rolls
    • Beet and Feta Salad with Walnuts and Tahini Dressing
    • Chicken Salad with Jalapeño and Artichokes
    Blog author in a green blouse outside with green plants behind.

    Hey there! I'm Tracey, a FODMAP-trained recipe developer and acupuncturist living a rad low-FODMAP and low-carb lifestyle. I love creating healthy, flavorful recipes, often with global ingredients. Special diets should never be boring and taste buds deserve to be happy!

    Learn more about me →

    Trending recipes

    These are the most popular recipes readers are loving right now.

    • Sliced beef ribs on a cutting board with a side of barbeque sauce in a small bowl.
      Traeger Beef Ribs
    • Platter of golden smoked turkey breast sliced and garnished with fresh herbs, cranberries and pomegranite.
      Traeger Smoked Turkey Breast Without Brine
    • White bowl of chimichurri sauce with a spoon in it on a clay textured plate with pepper flakes and parsley on the side.
      Mexican Chimichurri Sauce with Cilantro
    • Smoked flank steak sliced and drizzled with green chimichurri sauce.
      Smoked Flank Steak
    • Small bowl of sugar-free icing with a spoon next to it on a white marble board.
      Sugar-free Icing and Glaze
    • Smoked sirloin steaks on a white platter with slices, red chimichurri sauce and a cilantro garnish.
      Smoked Sirloin Steak
    • Preserved lemon puree in a small white bowl with a wooden spoon scooping some out.
      Preserved Lemons and Preserved Lemon Paste
    • Convection roasted whole chicken on a platter with herbs and citrus garnish.
      Convection Oven Roast Chicken

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    July 4th recipes

    Celebrate Independence Day with recipes that are perfect for your July 4th weekend.

    • Smoked pork loin partly sliced on a wood board next to flake salt in a small bowl, a grilled lemon half, and fresh parsley.
      Smoked Pork Loin
    • Smoked sirloin steaks on a white platter with slices, red chimichurri sauce and a cilantro garnish.
      Smoked Sirloin Steak
    • White bowl of almond flour biscuits with one in halves, with a small ramekin of butter and a napkin on the side.
      Cheddar Almond Flour Drop Biscuits
    • Cilantro lime coleslaw in a white bowl with a lime and cilantro garnish.
      Cilantro Lime Gluten-free Coleslaw (dairy-free and low-FODMAP)
    • Tomato cucumber Mediterranean salad in a white bowl with a serving spoon topped with feta cheese and olives.
      Mediterranean Cucumber and Tomato Salad
    • Ricotta party dip in a blue bowl with a spoon topped with maple syrup and herbs.
      Whipped Ricotta Dip
    • Dessert dish of assorted red and black berries topped with a swirl of low-carb whipped cream.
      Low-carb Whipped Cream (keto and sugar-free)
    • Lemon raspberry bundt cake topped with sugar-free icing on a blue cake pedestal with slices.
      Gluten-free Bundt Cake with Lemon and Raspberries

    Educational Resources

    • Guide to a Ketogenic Diet
    • Importance of Electrolytes on Keto

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