Planning and preparing meals for someone on a low FODMAP regimen can be a challenge. However, this task becomes even more so when this person is a picky eater. That is not to say this is impossible to do though. There are plenty of tasty ways to combine low FODMAP foods and spices to create flavorful meals even your picky eater will enjoy. Here are a few low FODMAP recipe ideas to get you started.

Spaghetti mozzarella

Spaghetti is a traditional meal that most everyone can enjoy. To make it low FODMAP, just boil up some gluten-free spaghetti noodles to start. Brown rice noodles, through experience, seem to hold their al dente texture better than some others. Once the noodles are cooked and the water is drained, coat noodles lightly with a bit of olive oil. Then, top spaghetti with a low FODMAP pasta sauce and sprinkle with shredded mozzarella or parmesan for extra flavor. Add extra Italian flavor with Casa de Sante’s Italian herb spice.

If you prefer to eat low carb, then you can try this spaghetti squash recipe or zucchini spaghetti pie recipe. Both recipes still capture the flavor of your comfort food favorite, but with a little more fiber and less total carbohydrate.

Chicken nuggets

This fast food classic is usually a favorite amongst many picky eaters, so here’s how you can make it low FODMAP. First, take boneless, skinless chicken breasts and dice them into small pieces, about an inch or two wide. Then coat nugget pieces in gluten-free flour and then dip in a beaten egg wash. Next, coat nugget pieces in crushed gluten-free corn flakes that are flavored with a low FODMAP spice like Casa de Sante Adobo seasoning. Finally, place on a non-stick cookie sheet and bake at 400 degrees Fahrenheit for about 20 minutes or so. Pair with baby carrots or orange slices for a simple and delicious meal.

Nachos and cheese

When happy hour rolls around, or the big game is on, nachos and cheese make the perfect meal to share. And because of its simplicity and versatility, this recipe is perfect for picky eaters. To make this meal low FODMAP, simply use low FODMAP cheese options like fresh cheddar cheese that is low in lactose versus processed cheese sauce. Also, instead of beans, load your nachos with fresh, low FODMAP veggies like sliced or diced bell pepper, diced tomatoes, or shredded lettuce. Next, sprinkle with a spicy low FODMAP seasoning like Casa de Sante Mexican seasoning. When it comes to sour cream, just limit your serving size to two tablespoons to stay low FODMAP.

Other recipes

Along with these recipes, you can also try some other Casa de Sante comfort food recipe favorites. These delicious recipes include macaroni and cheese that is creamy and delicious, but easy on your gut. Also, this Roasted Vegetable Pizza helps you eat your veggies while enjoying a comfort food classic.  Finally, if you like loaded baked potatoes, then you will love this low FODMAP vegetarian baked potato and cheese recipe complete with an instructional video.

Take home message

Just because your palate is a little picky, that doesn’t mean tasty low FODMAP meals are impossible. Use some of the recipes above to enjoy simple foods that are still flavorful and FODMAP friendly. You can also check out more recipes on the Casa de Sante website or print out a shopping list to make meal planning and prep for your low FODMAP regimen easier. For more ideas to enhance your low FODMAP living, be sure to visit the Casa de Sante website often for tips and tricks.

 -written by Staci Gulbin, MS, MEd, RD of

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