I developed this recipe as an alternative to making tuna salad with mayonnaise. Ceviche is a Peruvian dish of raw fish mixed with vegetables and citrus juice. The citrus juice ‘cooks’ the fish. For our low spoons version we are using canned fish – tuna or salmon – and adding the fresh, tasty flavors of ceviche.
This ‘ceviche’ is fantastic on corn tortilla chips. You can buy them or make your own. You can of course also enjoy it on toasted low FODMAP bread or low FODMAP crackers. Also makes a yummy soft taco filling.
Low FODMAP Ceviche-Style Salmon Salad
Makes 6 servings
Ingredients
2 (5-ounce) cans of salmon or tuna, drained
1/4 cup scallions, chopped (green parts only)
2 med tomatoes, seeded and chopped
1 med green bell pepper, chopped
1 small jalapeno pepper, finely diced (optional)
1 English cucumber (~1.25 cups), peeled, seeded, and chopped
a handful cilantro, chopped, plus several sprigs for garnish
1 lemon or lime, juiced
1 teaspoon salt
1/4 teaspoon ground black pepper
avocado slices (optional)
GF tortilla chips for serving (optional)
Instructions
Place salmon in a bowl. Add scallions, tomato, cucumber, cilantro, and drizzle with lemon or lime juice and combine.
Season with salt and pepper.
Refrigerate for 20 minutes to allow the flavors to meld.
To serve, top with fresh sliced of avocado and serve with GF corn tortilla chips.
The culinary term “Florentine” has historically referred to dishes made with spinach and meat topped with Mornay sauce, which is béchamel sauce supplemented with cheese. However over the years the meaning has changed somewhat, with cooks often dropping the heavy cream sauce from ‘Florentine’ dishes, but retaining the spinach and cheese.
Florentine Chicken soup with low FODMAP pasta variation.
This easy soup is packed with flavorful, healthy veggies, Italian seasonings and of course chicken. For this dish, you can chop the chicken before adding if you like, but I prefer to cook the pieces whole then shred them. Either method produces great results. Top each bowl of soup with a handful of Parmesan cheese to make a delightfully satisfying one-pot meal that’s ready in about 40 minutes.
The soup can be made as written or modified to your tastes. Following the recipe are several variations to try. Please note that this dish contains some ingredients that are not low FODMAP. Keep an eye on portion size.
Low FODMAP Florentine Chicken Soup
Makes 8 servings.
Ingredients
1 lb boneless skinless chicken thighs
1 bunch scallions, chopped
2 ribs celery, chopped (optional)
2 med carrots, chopped
1/2 red, orange or yellow bell pepper, diced
2 packed cups chopped fresh spinach or 5 oz of frozen spinach
Heat a stock pot over medium high heat. Add the celery, carrots, bell pepper, scallions, bay leaf, oregano, thyme, pepper flakes and chicken broth. Bring to a boil. Reduce heat and add chicken thighs whole. Simmer on low for 25 minutes.
Remove the chicken to a plate and shred using two forks, then return it to the pot.
Add garlic-infused olive oil and the spinach. Cook for a few more minutes, stirring, until spinach is wilted. Taste and add sea salt and pepper as desired.
Serve topped with Parmesan cheese.
Variations
Need to extend the soup or simply want to mix things up?
Try adding 2 diced Yukon gold potatoes along with the other vegetables.
Try adding a can of diced tomatoes along with the other vegetables.
Try topping individual portions with cooked low FODMAP pasta.
Try topping with shredded mozzarella instead of Parmesan.
Lamb shoulder chops are easy to prepare and cook in about 10-15 minutes, making them a great low effort choice for dinner. A Moroccan spice dry rub can elevate this simple cut of meat into an extraordinarily fragrant and impressive low FODMAP dish. Serve these chops alongside rice pilaf and a vegetable for a complete meal.
Not only are lamb shoulder chops juicy and flavorful, they also tend to be an economical way to enjoy lamb. They are a fatty cut, which is something many of us with digestive issues need to pay attention to since high fat meals can upset sensitive stomachs. The fat is important during cooking, but any fatty bits that make it to your plate should be discarded.
This recipe makes about 2 tbsp + 2 tsp of dry rub, which is more than you will probably need for 2 lamb shoulder chops. (I use about 1 tsp of dry rub on each side of the chop, so 2 tsp total per chop.) You can save the remaining dry rub in a small airtight container for use on more chops or for use in lamb or beef kofta.
Low FODMAP Pan-Seared Lamb Shoulder Chops with Moroccan Spices
Create the dry rub by adding the cumin, paprika, coriander, salt, pepper, cinnamon, allspice and cloves to a small container with a tight fitting lid. (An empty spice bottle works great.) Shake to combine.
Heat a large cast iron skillet over medium-high heat. While waiting for the pan to get hot, pat the lamb chops dry with paper towels and season them well with the dry rub – about 1 tsp per side of each chop.
Add the garlic-infused olive oil to the pan. Once the oil is hot, almost to the point of smoking, carefully place the seasoned lamb chops in the pan. Sear the first side of the lamb for 5 minutes, then flip and sear the other side for an additional 4-5 minutes. This should produce a medium-rare chop (125°F internal temperature) with a nice seared crust on both sides. If you prefer a less rare chop, continue cooking, checking for doneness with a meat thermometer.
Once the chops have reached the doneness you prefer, place them on a cutting board or large plate and loosely drape aluminum foil over the top. Allow them to rest for 5 minutes before serving.
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.)
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)
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.
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.
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. )
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.
Portion onto plates and top each with lettuce, tomatoes, pickles, reserved scallions and bacon if using. Serve immediately, while the cheese is still gooey.
Easy, fast and delicious! This basic veggie side dish goes with a range of Asian main courses, from Char Siu Chicken to Teriyaki. It takes about 10 minutes to prepare from start to finish.
Unfortunately cabbage does contain some FODMAPs. According to Monash, a serving of 3/4 cup of cabbage is tolerated by most so be sure not to overdo it.
Makes 6-8 side servings
Low FODMAP Asian-Style Stir-Fried Cabbage
Ingredients
2 tablespoons avocado oil (or other neutral oil)
1 tablespoon minced ginger
1 2-pound green cabbage, quartered, cored, thinly sliced
6 green onions, chopped (green parts only)
1 tbsp sesame oil
sea salt
white pepper
Instructions
Heat a cast iron skillet over medium-high heat. Add oil and when it shimmers, add ginger and stir 30 seconds. Add half of the cabbage and stir until wilted, about 4 minutes. Add remaining cabbage, green onions, and sesame oil. Toss and cook until all of the cabbage is tender crisp, about 4 minutes. Season to taste with salt and pepper. Serve immediately.
Eggs are an easy low FODMAP food. They last a while in the fridge, they’re portable, and they can be used in whatever quantity you need from single serve to feeding the family. You can boil eggs early in the week and have them ready to go for snacking or use in recipes. That makes egg salad a perfect low spoons meal since it comes together very quickly and easily. While I enjoy traditional egg salad and eat it often, this recipe brings my bored tastebuds back to life with hint of briny olives.
If you can find low FODMAP bread, it is ideal for this recipe. Some sourdough breads are low FODMAP enough that they can be tolerated, but they vary widely between brands. You may need to experiment to find a brand that works for you.
Another option is lettuce cups. Keep it low carb by skipping the bread. Butter lettuce (aka Boston or Bibb lettuce) makes ideal cups. Romaine lettuce can be a bit harder to work with so opt for hearts of romaine instead of the outer leaves.
These quick and easy snacks are versatile. On their own they are gluten-free, low carb and keto-friendly. Serve them with this honey-less honey mustard sauce for a bit of sweetness or with another sauce of your choice such as low FODMAP marinara or low FODMAP taco sauce.
When serving with sweet mustard sauce, I use cheddar or a cheddar-jack cheese blend. When serving with marinara, I use low moisture mozzarella. I typically use poached chicken when I make these, but you can leftover baked chicken, rotisserie chicken, or even canned chicken – whatever is easiest for you.
10 oz (~1-1/4 cups) cooked chicken, finely chopped
1 egg
1 cup shredded cheese (cheddar or mozzarella)
Instructions: Chicken & Cheese Bites
Preheat oven to 400F.
Mix all ingredients together in a mixing bowl until evenly combined. Carefully form about 12 patties, placing them on a parchment lined baking sheet as you go. They will be quite wet and you may need to form them on the sheet.
Bake for 20 minutes. Remove. Allow to stand for 2-3 minutes before serving.
Ingredients: Sweet Mustard Dipping Sauce
2 tbsp mayo
2 tbsp Dijon mustard
4.5 tsp brown sugar
1/4 tsp apple cider vinegar
Instructions: Sweet Mustard Dipping Sauce
Whisk all ingredients together. Allow to stand for 5 minutes or more then whisk again before serving.
These simple stovetop meatballs are gluten-free delights! Grated (powdered) cheese stands in for breadcrumbs and adds a ton of flavor. They’re less messy to make since they don’t contain egg. Boiling in water instead of baking helps keep the meatballs from becoming heavy. It also allows much of the fat to bubble out, making them easier to digest. (You can bake them of course if that’s easier for you. 400F for 15 minutes.)
Compared to the average Italian meatball, these are on the small side. Smaller meatballs cook more quickly and allow for a greater ratio of sauce to meat. Be conscious of portion size regarding the sauce. (The Monash app recommends up to 2 tablespoons of tomato paste per serving.) If serving without sauce, the meatballs are very low in FODMAPs and can be eaten in greater quantities.
Pair these meatballs with a salad to make a meal or serve as an appetizer.
Low FODMAP GF Meatballs in Marinara
Makes 4 servings of 6 (24 meatballs)
Ingredients: Meatballs
1 lb. ground beef
¼ teaspoon black pepper
1 teaspoon garlic-infused olive oil
¼ cup grated Parmesan cheese (not shredded cheese)
Instructions: Meatballs
Bring a large pot of water to a boil over high heat.
Add all meatball ingredients to a mixing bowl. Use your hands to mix until evenly combined.
Shape the mixture into a log, divide it into 6 equal portions, then divide each portion into 4 to make 24 small meatballs. Place raw meatballs on a plate or tray as you go.
Once the meatballs are ready, use a slotted spoon to carefully drop them 1-2 at a time into the boiling pot. Reduce heat and simmer for 15 minutes. Remove from water and set aside until sauce is ready.
Ingredients: Marinara
3/4 cup water
1/2 cup tomato paste (4 oz)
1 tbsp garlic infused olive oil
1 tsp oregano
1/2 tsp black pepper
chopped fresh parsley (optional)
grated Parmesan for serving (optional)
While the meatballs are boiling, combine all sauce ingredients in a medium sauce pan. Bring sauce to a simmer. Stirring occasionally, allow to simmer for about 15 minutes or until at desired consistency.
Assembly
Add meatballs to sauce, gently stir to combine, and simmer together for 5 minutes. Divide meatballs and sauce into 4 bowls and top with grated Parmesan and fresh parsley. Serve.
Kabishi is a simple South African stew of cabbage, bell pepper and onion. After a few minutes of sauté, the vegetables simmer in a tomato gravy flavored with curry and garam masala. Traditionally Kabishi would be served with dry pap, a type of stiff cornmeal porridge. However you can serve it with potato pap, rice, polenta or mashed potatoes – anything that would be good at soaking up the tomato gravy.
Kabishi makes a humble but filling meal when served with a starch. Ground beef can be added to make it more substantial. Kabishi can also be served as a side dish.
This recipe as written calls for beef broth so it is not vegetarian, however if you can find low FODMAP vegetable broth to use instead, it would be both vegetarian and vegan.
Heat a cast iron skillet over medium high heat. Add the oil. Add the green pepper and cook for 3 minutes. Once the green pepper is soft, add the spices and cook for 2 minutes.
Add the cabbage and scallions and cook for 8-10 minutes. Add the tomato paste, 1/2 cup of water and broth concentrate. Cook for another 10 minutes or until the sauce thickens. Season with salt and serve immediately with pap or rice.
Sometimes you want deviled eggs, but you don’t feel like making a big batch. I wrote this recipe for one deviled egg for those occasions. Eggs are high in protein and contain no carbohydrates. They’re also nutritious and easy on the stomach. That makes them an ideal meal or snack.
I keep a small supply of hard boiled eggs in my fridge. However I have noticed that it gets pretty boring eating a plain boiled egg all the time. It’s nice to dress them up with a little mayonnaise and mustard once in a while. When the egg is already boiled, making deviled eggs goes very quickly.
Deviled eggs can also be an opportunity to get creative. Try topping them with black or green olives, capers, chopped cornichons, smoked salmon, crumbled bacon, fresh herbs or sliced scallions.
Carefully slice the egg in half. Pull apart the cooked whites and set aside. In a small bowl, mash the yolk with a fork. Add mayonnaise and mustard. Mix until even.
Using 2 spoons, fill egg white halves with the yolk mixture. Lightly sprinkle paprika over the eggs. Set in fridge to chill for 30 minutes or serve immediately.
Forks, Lives and Spoons 
You must be logged in to post a comment.