Try these easy, keto-friendly low FODMAP snacks and appetizers—just add turkey for a full Thanksgiving feast.
Thanksgiving’s tough on a low FODMAP keto diet: dinner rolls, dessert, and flour-thickened gravies are out of the question, and even some sides that rely on breadcrumb toppings or starchy vegetables are off limits. But with a few crafty swaps, you can make a low-carb meal that satisfies even the most restrictive diet.
Short for “ketogenic,” the keto diet is a low-carb, moderate-protein, high-fat diet designed to put the body into ketosis—a metabolic state in which the liver produces compounds called ketones, which the body uses instead of sugar for energy. On most keto plans, carbs are restricted to 10 percent of daily calories, proteins make up 20 percent, and the remaining 70 percent comes from fats.
What does that mean for your Thanksgiving table? Low-FODMAP, low carb vegetables, grain-free swaps, and butter and cream.
10 Easy Low FODMAP Keto Treats
Try these easy, LOW FODMAP keto-friendly snacks and appetizers to get you through busy holidays (and surprise guests). Keep to low FODMAP servings as per the Monash/ FODMAP Friendly app.
- Beef jerky. Stand them up in rocks glasses, use them instead of crackers with low FODMAP, keto-friendly dips, or serve on a cheese platter.
- Eggs. Boil and halve them, then mash the yolks with avocado, Casa de Sante low FODMAP certified chili powder, and MCT oil.
- Coconut chips. Serve as-is instead of chips, or toss with roasted low FODMAP nuts and seeds for a more interesting appetizer.
- Olives. Toss them with red pepper flakes, Casa de Sante low FODMAP certified Tuscan Herb seasoning, and olive oil, and roast.
- Nut butter. Go retro: stuff celery stalks with a variety of nut and seed butters, and top with roasted hazelnuts instead of raisins.
- Cheese. Serve as-is, or dip low FODMAP cheese cubes in a batter of eggs and almond flour, and bake until crispy.
- Sunflower seeds. Instead of peanuts: fry them in coconut oil, toss with Casa de Sante low FODMAP certified Adobo seasoning, and serve warm.
- Sardines. Broil them with Casa de Sante low FODMAP certified lemon herb seasoning, or mash with Casa de Sante low FODMAP certified lemon herb seasoning, cucumbers, and parsley, and spread on cucumber slices.
- Chocolate. Look for low FODMAP stevia-sweetened bars (such as Lily’s Chocolate), then break into chunks and serve as-is; or melt them, toss with low FODMAP nuts and seeds, let cool, and break into bark.
- Nuts and seeds. Mix a wide variety of low FODMAP nuts and seeds, including Brazil nuts, macadamias, and other interesting selections; toss with olive oil and low FODMAP certified Tuscan Herb mix, and roast until golden.