Low FODMAP Easy Mashed Potatoes for 2

Most of my experience making mashed potatoes has been preparing them for holiday dinners. They’re a big favorite so I usually make a lot at a time. It occurred to me recently, however, that I wasn’t sure if I knew how to make a small batch.

You can certainly use this recipe to make as many servings as you like of course; in that case this recipe will help you more accurately plan how much to make. But I developed this recipe with a time- and effort-saving trick for smaller dinners and smaller appetites. (Don’t worry it works on big recipes too.) This recipe features a unique step involving a baking rack. If you don’t have one a sieve, colander or other food safe wire rack could work.

Up to 2 cups of potato should be tolerated by most people following the low FODMAP diet, but a typical single serving of mashed potatoes is around a half cup.

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Low FODMAP Easy Mashed Potatoes for 2

Makes 2 servings.

Ingredients

• 1 pound russet potatoes, unpeeled and cut in half (2 large potatoes)
• 1/2 cup (4 ounces) unsalted butter, softened and cut into 8 tablespoons
• 1/4 cup lactose free whole milk, room temperature
• 1 tbsp garlic-infused olive oil (optional)
• 1 1/8 tsp sea salt, divided

Instructions

1. Add halved potatoes to a large pot then pour over enough water to cover potatoes by 1″. Add 1 tsp sea salt. Bring water to a boil over high heat, then reduce heat to medium and cook at rapid simmer until potatoes are easily pierced with a paring knife or fork – about 10-20 minutes. Drain. Let cool until able to be handled comfortably – 5-10 minutes.
2. Arrange a clean baking rack over a large mixing bowl. One at a time place the potatoes cut side down on the rack and gently press so the flesh falls into the bowl but not the skin. Discard the skins or save for another use.
3. Mash potatoes by hand with a potato ricer or beat on the lowest speed possible with a mixer.
4. Add the butter, milk, garlic infused oil and 1/8 tsp salt. Mash/beat until smooth. Taste and adjust seasonings as necessary. Serve warm.

Low FODMAP 15-minute GF Personal Pumpkin Pie

Make your own single or double serving pumpkin pie quickly in the microwave. This yummy crustless treat can be ready in just 15 minutes. Generally microwave pies aren’t the prettiest baked goods due to the cooking method, but they taste great! I used pumpkin pie spice I made myself (recipe follows pie recipe) since I had an excess of the right spices, but store bought pumpkin spice blends work just as well.

Usually a recipe like this one requires heavy whipping cream. Whipping cream is surprisingly a low FODMAP food due to its high fat content and low lactose content. In fact up to half a cup of real whipped cream should be tolerated by most. However I personally don’t like buying ingredients for one recipe that I won’t use up. I decided to employ an old baking trick in which you can substitute milk plus butter for cream since I often have lactose free milk on hand. (If you have heavy whipping cream on hand and would like to use it, omit the butter and use 1/4 cup of heavy cream instead of lactose free milk. )

This recipe makes a fairly large single serving. It can easily be split into two servings. My recommendation is to use wide, shallow microwave-safe bowls so it cooks evenly. Mine took a little longer than 2 minutes for the center to set. All microwaves are a little different so your pie may need more or less time.

Pumpkin pie with a dollop of whipped cream. It ain’t pretty but it sure is yummy!

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Low FODMAP Personal Pumpkin Pie

Makes 1 large serving or 2 average servings.

Ingredients

• 1/ 3 cup canned pumpkin purée
• 1 egg
• 1/3 cup cane sugar
• 1/4 cup lactose free whole milk
• 4 tsp unsalted butter, melted
• pumpkin pie spice to taste (approx. 1 tablespoon)
• 1 tsp vanilla extract
• Pinch of salt

Instructions

1. Add all ingredients to a bowl and whisk together until smooth.
2. Pour mixture into 1 or 2 microwave-safe bowls. Microwave for approximately 2 minutes, checking it every 30 seconds.
3. Let cool for 10 minutes. Serve as is or topped with low FODMAP whipped cream.

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Pumpkin Pie Spice Mix

You remembered the pumpkin but forgot the Pumpkin Spice? I’ve got you covered. This recipe should make enough for this recipe twice over. I happened to have both Cassia (Saigon) cinnamon and Ceylon cinnamon (true cinnamon) on hand so I used both types. The flavor was fabulous, but by no means is it necessary to use both kinds to get great results. Use whatever you’ve got in your cupboard.

• 1.5 tbsp ground cinnamon
• 1 tsp ground ginger
• 3/4 tsp ground nutmeg
• 1/2 tsp ground cloves
• 1/2 tsp ground allspice
• 1 grind black pepper

Low FODMAP Easy Chilaquiles Rojos with Chicken

Chilaquiles is a dish with Aztec roots. The word chilaquiles derives from an ancient word in the Aztec Nahuatl language meaning “chilis and greens.” Over time the dish has evolved into many forms, including Chilaquiles Rojos, which is made with red chili sauce over tortilla chips. The dish seems to have originated as a delicious way to use up stale tortillas and whatever else was leftover.

These days chilaquiles are often served topped with eggs, beef or chicken. It really depends on the region and the cook. This simplified, low FODMAP version uses common supermarket spices and is topped with sautéed chicken. Topping with fried eggs instead of chicken makes a fantastic breakfast.

Please note that chili powder usually contains small quantities of garlic powder and onion powder. Low FODMAPers can either replace the chili powder with more paprika, or use chili powder that does not contain garlic and onion. You can find brands that do not contain garlic/onions by searching online. Some grocery stores carry Mexican-brand (like Los Chileros) specialized single-chili powders that do not contain garlic.

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Low FODMAP Easy Chilaquiles Rojos with Chicken

Makes 4 servings.

Ingredients

• 1-1/3 lbs boneless skinless chicken breast (4 pieces)
• 3-1/2 tbsp paprika
• 2-1/2 tbsp low FODMAP chili powder
• 1/2 tsp cayenne (optional)
• 1/4 tsp ground cumin
• 1 tsp cane sugar (optional)
• 1/2 tsp sea salt, divided
• 2 tbsp avocado oil or other neutral oil
• 3 tbsp sweet rice flour
• 1 tbsp garlic infused olive oil
• 3 cups low FODMAP chicken broth
• 1/4 tsp ground black pepper
• 1/2 lb tortilla chips
• 3/4 cup crumbled feta cheese
• 3-4 scallions, shredded or cut into curls
• 1/2 cup lactose free sour cream, for serving (optional)
• 1/2 cup cilantro, chopped (optional)

Instructions

1. In a small bowl combine the paprika, chili powder, cayenne, cumin, sugar and 1/4 teaspoon of the salt.
2. In a large sauce pan, heat the avocado oil over medium low heat. Add the sweet rice flour and cook, whisking, for about two minutes. Add the paprika and the chili powder mixture. Slowly add the broth, whisking until smooth. Bring to a simmer. Cover and continue to simmer until thick enough to coat a spoon – about 25 minutes.
3. Meanwhile, in a large frying pan heat the garlic-infused olive oil over medium high heat. Season the chicken with the remaining 1/4 teaspoon of salt and pepper and cook until browned and just done, about five minutes per side. Remove the chicken from the pan and let it rest for five minutes. Cut crosswise into slices. Pour any remaining juices from the chicken pan into the chili sauce and stir in.
4. Add the tortilla chips to the chili sauce and cook, stirring gently, until the chips are soft but not falling apart – about two minutes. Plate the chilaquiles and top with the feta, sour cream, scallion, cilantro and chicken slices.

Low FODMAP Cheesy Bacon Potato Bake

Sometimes comfort food is where it’s at. This simple dish of cheese and bacon topped roasted potatoes is homey and satisfying. Though this dish is more of a side dish, I have been known to eat it as a main course. (Accompanied by a vegetable of course.) It is best served immediately from the oven and all in one sitting so that the cheese is melted. Add more cheese if reheating.

Did you know that bacon can be cooked in the oven? If you wish to skip frying, line a baking tray with parchment, then place the bacon side-by-side on the tray. Bake for 10-20 minutes at 400F. Start checking on the bacon around 10 minutes and watch closely until the desired crispness is reached. If baking bacon at the same time as the potatoes, be sure the bacon is above the casserole as it splatters and can get grease on it.

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Low FODMAP Cheesy Bacon Potato Bake

Makes ~6 servings.

Ingredients

• 2.5 pounds Yukon gold potatoes, cut into bite-sized chunks
• 8 oz shredded cheddar cheese or Mexican cheese blend
• 4 slices uncured sugar free bacon, cooked and crumbled
• 3-4 scallions, chopped (green parts only)
• 2 teaspoons garlic-infused olive oil
• 1/8 tsp sea salt
• 1/4 tsp freshly ground black pepper
• 1/2 tsp paprika

Instructions

1. Preheat oven to 400F. Grease a casserole dish with butter or oil.
2. Add potatoes, salt, pepper and paprika to a large mixing bowl. Drizzle with olive oil and toss until potatoes are well coated. Pour potato mixture into a casserole dish. Potatoes should be in a single layer or close to it.
3. Bake for 30-40 minutes, until potatoes are fork tender. Remove potatoes from oven and sprinkle with the cheese. Return dish to oven. Broil for about 5-7 minutes, until cheese is melted and bubbly. Remove from oven and top with bacon crumbles and scallions.

Low FODMAP Cheeseburger Casserole

Cheeseburger Casserole is one of my favorite comfort food recipes. It comes together in just 30 minutes and it’s tastier than you might think. Like a regular burger, customize it as you like. I usually use a blend of cheddar and Monterey Jack cheese, but any low FODMAP cheese could work. Use crumbled bacon and blue cheese to make a classic blue cheese bacon burger casserole. Try a feta burger casserole and top with oregano, fresh slices of cucumber and tomato. There are lots of great variations to explore.

Topped with lots of veggies

As written this recipe contains some ingredients that are not necessarily low FODMAP. In particular ketchup and dill pickles can be problematic. Most supermarket dill pickles contain garlic in the brine, however I have found that when consumed in small quantities they do not bother me. If you are worried about them, you can make your own low FODMAP pickles or leave them out. As for ketchup, Monash appears to have only tested ketchup sweetened with sucrose or high fructose corn syrup. Both are not recommended. Luckily low FODMAP ketchup is available online as are recipes if you want to make your own. I’ve had success with cane sugar sweetened ketchup in small quantities. (There’s only around 1/2 tsp of ketchup per serving, which is not much at all.) Everyone is different. Find the solution that works for you.

Cheeseburger Casserole can be made low carb or not. Both ways are satisfying. If using rice, no change in cooking time is necessary. I usually make mine with rice since it makes a decent stand in for a bun, but it’s great without. Using rice adds about 2 more portions (making ~8 servings total.)

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Low FODMAP Cheeseburger Casserole

Makes ~6 servings

Ingredients

• 2 lbs ground beef
• 1/2 tsp sea salt
• 1/4 cup mayonnaise
• 1/4 tsp black pepper
• 1/4 cup low FODMAP ketchup
• 2 tbsp Worcestershire sauce
• 1 bunch scallions, chopped, divided (green parts only)
• 1 ½ cup shredded cheese, divided (about 6 oz)
• 1 tbsp garlic-infused olive oil
• 1 tbsp yellow mustard
• dill pickle slices, chopped (optional)
• tomatoes, chopped
• lettuce, shredded
• bacon, cooked and crumbled (optional)
• leftover cooked white rice (optional)

Instructions

1. Preheat oven to 400°F. Grease a 2-quart baking dish with garlic-infused olive oil or other fat of your choice. If using rice, add about 1/2” of rice to the baking dish in an even layer. Set aside.
2. Heat a cast iron skillet over medium-high heat. Add beef. Cook, breaking up the beef, until browned. Drain the grease from the pan. Stir in the black pepper, half the scallions and salt. Allow to cook for a few minutes while stirring.
3. Remove skillet from heat. Stir in the ketchup, mayonnaise, mustard, Worcestershire sauce and half the cheese until thoroughly combined. (It’s ok if the cheese does not melt immediately. )
4. Transfer the mixture in an even layer to the prepared baking dish. Top with the remaining cheese. Bake until the cheese is melted and the casserole is heated through, about 15 minutes.
5. Portion onto plates and top each with lettuce, tomatoes, pickles, reserved scallions and bacon if using. Serve immediately, while the cheese is still gooey.

Hot bubbling cheese

Low FODMAP Lamb Stew

Lamb is one of my favorite foods and a good Irish lamb stew is tough to beat. This version is made with an economical lamb shoulder cut. Its a long-cooking dish at 2 hours, however it’s quick by some stew standards. The whole lamb chop and two potatoes simmer in herb gravy for an hour and a half before adding the rest of the vegetables. This allows the lamb to become fall-apart tender while the potatoes disintegrate to help thicken the stew.

Before adding the rest of the vegetables, I use tongs to carefully pull out the chop. I use kitchen shears to cut the meat into bite-sized pieces. It falls away from the bone very easily. Of course you can use a knife if you wish, just try to reserve as much broth as possible.

Keep in mind that lamb is a fatty meat. While that is what makes it taste so good, it can upset sensitive stomachs.

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Low FODMAP Lamb Stew

Makes ~4 servings

Ingredients

• 1 lamb shoulder chop (-3/4 lb)
• 2 medium Yukon gold potatoes, peeled quartered
• 2 med carrots, peeled and chopped
• 6 small Yukon gold potatoes, quartered
• 2 scallions, chopped (green parts only)
• 2 tbsp unsalted butter
• 2 tbsp Mochiko sweet rice flour
• 2 cups water
• 1 cup low FODMAP prepared chicken broth
• 1 cup low FODMAP prepared beef broth
• 1/4 cup cooking wine
• 2 bay leaves
• 1/2 tsp thyme
• 2-3” sprig of fresh rosemary
• 1/4 tsp black pepper
• 1/4 tsp sea salt
• fresh parsley, chopped (optional)

Instructions

1. Heat a large pot over medium high heat. Melt the butter. Dredge whole chop in the sweet rice flower so it is thickly coated on all sides. Add the chop to the butter in the pot along with any remaining flour. Cook for about 3 minutes total, whisking the flour and butter together and flipping the chop as necessary. Do not allow it to darken or burn.
2. Gradually whisk in water and broth, being careful to make sure the gravy is smooth. Add bay leaf, thyme and parsley. Add salt. Add the two medium potatoes. Simmer on low for about 1.5 hours, stirring occasionally and crushing the potatoes.
3. Using tongs, remove the chop from the pot to a cutting board. Try to keep as much gravy as possible in the pot. Using kitchen shears or a knife, cut the chop into bite sized pieces. The meat should fall away from the bone easily. Discard any gristle or bone. Return the meat to the pot, along with any accumulated juices.
4. Add the small potatoes, scallions, rosemary and carrots. Add the black pepper. Return to a boil, then reduce heat until just bubbling and simmer for another 30 min. At this point you can add more water if you like a thinner stew. Remove from heat. If you wish, remove the bay leaves and rosemary sprigs. Taste and adjust the seasonings as necessary. Stir in parsley to taste and serve.

Low FODMAP Easiest Hot Ham & Cheese

On low spoon days it can be really nice to have a hot meal, but hot meals are often taxing to make. Fortunately this low spoons hot meal requires no chopping, no standing over a stove and takes under 10 minutes to prepare. Make as many or as few as fits your appetite, but Monash recommends up to 3 corn tortillas per meal.

I use black forrest ham as I found a brand with no high FODMAP ingredients, but you can use whatever type of low FODMAP ham you wish. Even thin slices of home-baked ham work.

Customize this recipe as you like. Add thinly sliced tomato if you like. Use different low FODMAP cheese. A little Dijon mustard spread on the tortilla could add some spice. You could even swap out the ham for turkey or roast beef. Just don’t overfill the tortillas. Too much and hot cheese will ooze everywhere when you take a bite. Make sure to allow to cool a bit before eating so the cheese doesn’t burn your mouth.

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Low FODMAP Easiest Hot Ham & Cheese

Makes 1 serving.

Ingredients

• 3 corn tortillas
• 3 slices of deli ham
• shredded cheddar or Mexican blend cheese

Instructions

1. Preheat oven or toaster oven to 425.
2. Place tortillas on a lined baking sheet. Center a slice of ham on each tortilla. Top with shredded cheese to taste.
3. Move oven rack to the highest position and bake until cheese is completely melted and just starting to brown – about 3-6 minutes depending on your oven.
4. Remove from oven. Transfer to a plate using tongs or a spatula. Fold tortilla in half. Allow to stand for 1-2 minutes then serve.

All cheese is melted with just a little brown. It’s ready to be folded.

Ready to eat! Don’t burn yourself.

Low FODMAP Omurice

Omurice (o-muraisu) is a type of yōshoku or Western-style Japanese food. It’s basically a fried rice-filled omelet flavored with ketchup. It’s popular with kids and adults alike. It’s eaten for all meals of the day. It does have a distinct ketchup flavor so if you are not a fan of ketchup, use half the ketchup and all of the oyster sauce. If you really love ketchup or want the most authentic version, leave out the oyster sauce.

“Football shaped” Omurice with low FODMAP ketchup.

Please keep in mind that if you are using regular American ketchup, you may use up to 2 teaspoons safely so do not add more ketchup after cooking. If using low FODMAP ketchup you can add a decorative drizzle of ketchup to the cooked omelet for garnish and flavor. Low FODMAP ketchup can be made at home (just search for recipes) or it can be purchased from vendors who specialize in low FODMAP products such as FODY.

When selecting frozen vegetables for the rice filling, be sure to pick veggies that are low FODMAP blends. Avoid peas and snow peas, which are often found in vegetable medleys. If making more than 1 serving of omurice, you can make the rice filling at the same time, but make the omelets separately. You can speed up the cooking process by using pre-cooked chicken for the fried rice.

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Low FODMAP Omurice

Makes 1 serving

Ingredients

• 3/4 cup cooked leftover white rice
• 2 tsp either conventional or low FODMAP ketchup
• 1/2 tsp soy sauce or gluten free tamari
• 1 tsp oyster sauce (optional)
• 1/8 tsp black pepper
• sea salt
• 1/2 bunch of scallions(green parts only), chopped
• 1/4 cup frozen mixed low FODMAP veggies (carrot, green beans, corn ok – no peas!)
• 1/2 Boneless skinless chicken thigh, chopped into 1/2” chunks (or 2 oz of cooked chicken meat)
• 1 egg
• 1 tbsp milk or water
• 3 tbsp shredded cheddar cheese
• 1 tbsp avocado or other neutral oil

Rice Filling Instructions

1. Heat a large frying pan over medium heat and add oil. When it shimmers add the chicken, season with a little sea salt (to taste) and cook until no longer pink.
2. Add the frozen vegetables, black pepper and scallions. Add the rice, breaking up any clumps. Add the ketchup, soy sauce and oyster sauce. Stir until well mixed.
3. Remove from heat, cover and set aside.

Omelette Instructions

1. Heat an omelette pan or small frying pan over medium high heat. While the pan is heating up, whisk together the egg and milk.
2. Add the oil to the pan. When it shimmers, pour in the egg mixture and tilt the pan to coat the entire surface with egg. Cook until the bottom has set but the top is still soft. Lower the heat to medium low.
3. Sprinkle the shredded across the omelette. Add the rice filling in an even line across the omelette. Use a spatula to fold both sides of the omelette over the middle to cover the fried rice. Carefully move the omurice to the edge of the pan. Holding a plate in one hand and the pan in the other, flip the pan to transfer the omurice, seam side down, onto the plate.
4. If desired, cover the hot omelette with a paper towel and use your hands to form a kind of football shape. Remove paper towel. Serve immediately.

Low FODMAP Pan-Fried Tacos

Fried tacos filled with shredded chicken and cheese with a side of low FODMAP taco sauce

All of the yum of flautas (taquitos), much less of the hassle. These crispy fried snacks require no rolling and no deep frying. Fill them with whatever low FODMAP fillings you like from meat to cheese to mashed potatoes. I prefer to use seasoned meat, but traditional flautas from Sinaloa use unseasoned meat. Poach your own chicken or use leftover rotisserie chicken. Make a batch of seasoned ground beef or cut up some leftover roast. It’s really up to you!

Even though these are very easy to make, it may take a little practice to get them perfect. By the third taco I was happy with my efforts. Overfilling is a common issue. Go easy on the fillings – just about 2 tablespoons is plenty. Try to keep cheese away from edges of the tortilla. If cheese starts to ooze out during cooking, don’t panic. Let it be. It will fry into a delicious crust. In general it’s better to serve fresh vegetables alongside fried tacos instead of putting them inside the tacos.

Serve pan-fried tacos as you would traditional taquitos – with low FODMAP guacamole, low FODMAP taco sauce or lactose-free sour cream. They’re also delicious with low FODMAP salsa cruda. Corn tortillas do contain some FODMAPs so limit your intake to 3 pan-fried tacos.

Ingredients

• small gluten-free corn tortillas
• olive oil for frying
• shredded cooked chicken or seasoned ground beef
• shredded Mexican cheese blend

Instructions

1. Heat a cast iron skillet over medium high heat. When hot, add a couple tablespoons of olive oil.
2. When the oil is hot, place a corn tortilla in the pan. Add a couple tablespoons of meat and some cheese. Do not overfill. As soon as the filling is in place, use the spatula to fold the tortilla in half and gently press the taco so it flattens a little.
3. Turn the heat down to medium and allow the tacos to cook for 2-3 minutes on each side. They are ready when golden brown and crispy.
4. Remove hot tacos to a plate lined with paper towels in order to absorb sone of the excess oil. Allow to cool for 2-3 minutes. Serve with low FODMAP condiments.

Low FODMAP Fast Food-Style Taco Sauce

Makes ~1/2 cup

Everyone likes a little fast food sometimes, right? I find myself craving Taco Bell crunchy tacos and bean burritos every once in a while. Both are filled with ingredients that are not low FODMAP so of course I can’t indulge. As a result I decided to recreate them as closely as possible using low FODMAP ingredients.

This taco sauce is based on Taco Bell’s mild sauce. You can increase the heat by adding cayenne pepper (if tolerated). Use tomato paste from a tube so as not to waste a whole can. Alternatively, freeze 1 tbsp portions of leftover tomato paste for later use.

Please note that chili powder usually contains small quantities of garlic and onion. Low FODMAPers can either keep portion sizes very small, replace the chili powder with paprika, or use chili powder that does not contain garlic and onion. You can find brands that do not contain garlic/onions by searching online.

You can find my recipe for Taco Bell style crunchy beef tacos here. Bean burritos are a bit harder to replicate since beans are high in FODMAPs but there aren’t really any substitutes. However I’ve found that a soft white corn tortilla topped with a generous helping of shredded cheese that’s been browned in a toaster oven, topped with fresh scallions and taco sauce does a great job of satisfying the need for that flavor. Just fold the tortilla in half and eat it like a soft taco.

Ingredients

• 1 tbsp tomato paste
• 3/4 cup water
• 1/2 tsp cornstarch
• 1 tbsp + 1 tsp apple cider vinegar (white vinegar ok, use just 1 tbsp)
• 1 tsp garlic-infused olive oil
• 1/2 tsp sugar
• 1 1/2 tsp low FODMAP chili powder (if tolerated)
• 1 tsp paprika
• 1/2 tsp cumin
• 1/2 tsp black pepper
• 1/4 tsp sea salt

Instructions

1. Add the water and cornstarch to a small saucepan. Whisk until there are no lumps. Add the rest of the ingredients and stir until even. Bring to a boil and cook for one minute.

2. Reduce heat to barely simmering and cook until the sauce thickens a bit – about 15-20 minutes. Stir occasionally. Remove from heat and allow to cool. For best flavor, refrigerate over night. It still tastes great when used right away.