Low FODMAP Meal Plans, Recipes, Videos & More

Low FODMAP BBQ Menu

Entertaining on the low FODMAP diet can be challenging. We've put together a menu of low FODMAP appetizers, sides, main dishes and desserts for a scrumptious BBQ on Memorial Day or summer entertaining. Enjoy!

 

Low FODMAP Appetizers 

Olive Tapenade 

Low FODMAP Appetizers

Serves 4-6

Ingredients:

Method:

  • Blend all ingredients together until smooth.
  • Serve with gluten-free tortilla chips and enjoy!

 

Zucchini Tahini Dip

Low FODMAP Appetizers

 

Serves 8

Ingredients:

  • 2 cups zucchini, cooked
  • ½ cup tahini
  • ¼ cup cilantro, fresh, chopped
  • 2 lemons, squeezed
  • 1 tsp. cumin
  • ½ tsp salt
  • ½ tsp. coriander

 

Method:

  • Combine all ingredients in a blender, and blend until smooth.
  • Serve with gluten-free tortilla chips, or raw vegetables.

 

Mini Greek Meatballs

low fodmap appetizer

Serves 8

 

Method:

  • Preheat oven to 350 F
  • Combine beef, egg, scallions, tomato paste and Tuscan herbs in a large bowl. Season to taste.
  • Form the mixture into equally-sized mini meatballs, and cook in the oven for 20-25 minutes.
  • Serve with Casa de Sante low FODMAP salsa or lactose-free yoghurt.

 

Low FODMAP Sides

BBQ Spiced Potato Wedges

Low FODMAP Appetizer

Serves 10

Method:

  • Coat the wedges in the spice mix and oil.
  • 2)Preheat the oven to 400 F.
  • 3)Bake in oven until crispy on the outside, and soft on the inside (15 – 20 minutes).
  • Serve with Casa de Sante low FODMAP salsa and enjoy!

 

Eggplant ‘Bruschetta’

low FODMAP appetizer

Serves 8

Ingredients:

  • 2 large eggplants, sliced in thin circles
  • 3 tbsp. olive oil
  • 4 tomatoes, diced
  • 2 red bell peppers, diced
  • 3 tbsp. fresh cilantro, chopped
  • 3 tbsp. fresh basil, chopped
  • ½ cup olives, chopped
  • 1 tbsp. lemon juice
  • Dash of salt
  • 1 tbsp. Tuscan herb spice mix

Method:

  • Mix Tuscan herb mix with olive oil. Lay eggplant slices on a baking sheet and brush with olive oil mixture. Broil in the oven on both sides for 5 minutes.
  • Mix tomatoes, red bell peppers, cilantro, olives, basil and lemon juice in a bowl. Season with a dash of salt and pepper.
  • 3)Add mixture over eggplant slices, and serve!

 

Fresh Summer Salad

low fodmap appetizer

Serves 8

Method:

  • Mix all ingredients in a bowl.
  • Drizzle dressing on top, and serve cold!

 

 

Low FODMAP Main Dishes

Delicious BBQ Chicken Wings

low fodmap appetizer

 

Serves 6-8

Ingredients:

Method:

  • Marinate the chicken in the spices and oil for 1 hour.
  • Grill until fully cooked, and golden on both sides.
  • Serve hot.

 

Grilled Mexican Style Lamb

low FODMAP dinner

Serves 6-8

Ingredients:

Method:

  • Place all ingredients in a zip lock bag, and shake until mixed. Marinate for an hour.
  • Heat a grill on medium high with a splash of olive oil.
  • Cook chops according to preference (around 5-7 minutes on each side).
  • Serve & enjoy!

  

Simple Macaroni & Cheese

low fodmap dinner

Serves 2-4

Ingredients:

  • 8 oz. gluten free pasta
  • ¾ cup lactose-free milk
  • 1 tbsp. olive oil
  • 1 cup sharp cheddar, shredded
  • 1 tbsp. rice flour
  • Salt and pepper to taste
  • Pinch of Asafoetida Powder

Method:

  • Cook pasta according to directions.
  • In a pot, heat milk over medium heat with olive oil.
  • Add flour, salt and pepper.
  • Remove from heat and add cheese.
  • Combine pasta with cheese and milk, and serve.

 

Low FODMAP Desserts

Bite-Sized Raspberry Popsicles

low FODMAP Dessert

Serves 4

Ingredients:

  • 1 1/2 cups fresh raspberries
  • 2 cups water
  • Ice-cube tray
  • 1 tbsp. maple syrup
  • 4 popsicle sticks, broken in half

Method:

  • Boil fresh raspberries in water until the mixture thickens.
  • Add the maple syrup and mix thoroughly.
  • Pour mixture into the wells of an ice-tray.
  • Freeze the mixture for half an hour, then place a popsicle stick into each well.
  • Freeze again until fully set.

 

Delicious Cocoa Truffle Bites

low FODMAP dessert

Serves 8

Ingredients:

  • 4 tbsp. cocoa powder
  • 1/2 cup coconut oil
  • 2 tbsp. maple syrup
  • 1 tsp instant coffee
  • 1 cup pecans
  • ½ cup coconut, shredded
  • 1/8 tsp vanilla extract
  • 1/8 tsp sea salt
  • ½ cup gluten-free oats

Method:

  • Grease an ice tray with a tsp. of coconut oil.
  • Combine all ingredients until fully incorporated.
  • Form into equally-sized balls, and pat down each truffle into the ice-tray wells.
  • Freeze until solid, and serve.

 

 

Super Easy Peanut Butter Cookies

low fodmap dessert

Serves 12-16

Ingredients:

  • 2 cups peanut butter
  • 2 cups sugar
  • 2 eggs
  • 1 ½ tsp. baking soda
  • 1 tsp. vanilla extract (alcohol free)
  • Pinch of salt
  • 1 cup dark chocolate chips

Method:

  • Preheat oven to 350 F.
  • Line tray with baking paper.
  • Mix peanut butter and sugar until smooth. Slowly add eggs in, then baking soda, then vanilla and salt.
  • Mix in chocolate chips, and roll dough into small cookies.
  • Bake for 8-10 minutes, or until golden.
  • Cool for a few minutes and serve.

 

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