Low FODMAP Date Night Recipes: 8 Romantic Dinners That Wont Ruin the Evening

Low FODMAP Date Night Recipes: 8 Romantic Dinners That Won't Ruin the Evening

By Dr. Onikepe Adegbola, MD PhD — Johns Hopkins-trained physician-scientist and founder of Casa de Sante

The Recipes

1. Pan-Seared Salmon with Lemon Dill Sauce

Ingredients: 2 salmon fillets, 2 tbsp butter, 1 tbsp garlic-infused olive oil, juice of 1 lemon, 2 tbsp fresh dill, salt, pepper. Side: roasted baby potatoes with rosemary.

Instructions: Season salmon. Sear skin-side down in oil 4 minutes. Flip, cook 3 minutes. Remove. Add butter, lemon juice, dill to pan. Pour over salmon. Plate with potatoes.

2. Filet Mignon with Herb Butter

Ingredients: 2 filet mignon steaks, 3 tbsp butter (mixed with fresh thyme, rosemary, salt), garlic-infused olive oil. Side: mashed potatoes (butter, lactose-free milk), steamed green beans.

Instructions: Bring steaks to room temp 30 minutes. Season generously with salt and pepper. Sear in oil in cast iron 3 minutes per side. Top with herb butter. Rest 5 minutes. Serve with mash and beans.

3. Lemon Herb Roasted Chicken

Ingredients: 2 large chicken thighs (bone-in, skin-on), 2 tbsp garlic-infused olive oil, juice of 1 lemon, fresh thyme, fresh rosemary, salt, pepper. Side: roasted carrots and baby potatoes.

Instructions: Toss chicken with oil, lemon, herbs. Arrange on sheet pan with potatoes and carrots. Roast 425°F for 35 minutes until skin is crispy and golden.

4. Shrimp Scampi (No Garlic)

Ingredients: 1 lb large shrimp (peeled), 3 tbsp garlic-infused olive oil, 3 tbsp butter, juice of 1 lemon, 1/4 cup white wine, red pepper flakes, fresh parsley, GF linguine or rice noodles.

Instructions: Cook pasta. Sauté shrimp in oil 2 minutes per side. Add wine, lemon juice, butter. Toss with pasta and parsley. All the scampi flavor without the garlic fructans.

5. Risotto with Parmesan and Herbs

Ingredients: 1 cup arborio rice, 3 cups chicken broth, 1/2 cup Parmesan (grated), 2 tbsp butter, 2 tbsp garlic-infused olive oil, fresh basil or thyme, salt.

Instructions: Sauté rice in oil 2 minutes. Add broth 1/2 cup at a time, stirring constantly, allowing each addition to absorb before adding next. 18-20 minutes total. Finish with butter, Parmesan, fresh herbs.

6. Thai Coconut Curry

Ingredients: 1 lb chicken thighs (cubed), 1/2 can coconut milk per person, 1 tbsp curry paste (check for garlic — or make your own: ginger, lemongrass, chili, turmeric), 1 bell pepper, 1 cup green beans, 1 tbsp fish sauce, fresh cilantro, jasmine rice.

Instructions: Brown chicken. Add curry paste 1 minute. Add coconut milk, vegetables, fish sauce. Simmer 15 minutes. Serve over jasmine rice. Garnish with cilantro and lime.

7. Steak Tacos

Ingredients: 1 lb flank steak, corn tortillas, 1 avocado (1/4 per person = low FODMAP), shredded lettuce, tomato, lime, cilantro, cumin, paprika, salt.

Instructions: Season steak with cumin, paprika, salt. Grill or pan-sear 4 minutes per side for medium. Rest 5 minutes. Slice thin against the grain. Warm tortillas. Assemble with toppings.

8. Pasta Bolognese

Ingredients: 1 lb ground beef, 1 can crushed tomatoes, 2 tbsp garlic-infused olive oil, 1 tsp dried oregano, 1 tsp dried basil, pinch of sugar, salt, pepper, GF spaghetti, Parmesan.

Instructions: Brown beef in oil. Add tomatoes, herbs, sugar, salt. Simmer 20 minutes. Cook GF spaghetti. Toss together. Top with shaved Parmesan and fresh basil. Rich, meaty, restaurant-quality — zero onion, zero garlic.