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Dinner

Low FODMAP Vegan Pesto

19 · Jul 25, 2019 · Leave a Comment

Simple Low FODMAP Vegan Pesto, made with fresh chives, basil and pie nuts!

Low FODMAP Vegan Pesto
Vegan pesto, free of garlic and onion made with a few simple ingredients. It can be prepared within just 15 minutes. Season your pesto sauce with Low FODMAP Certified Spice Mix (Tuscan Herb) instead of just salt & pepper to make it tastier. You can spice up your pasta with this quick & easy pesto recipe. Top your spaghetti with this delicious pesto!
Print Recipe

Low FODMAP Vegan Pesto

This is a perfect pesto recipe for those on a strict IBS-friendly diet! It can be prepared in just 10 minutes. This super easy recipe is a great healthy option for preparing your pasta.
Prep Time5 mins
Cook Time5 mins
Total Time10 mins
Course: dinner, lunch, Snack
Cuisine: Italian
Keyword: fodmap vegan recipe
Servings: 8 people
Calories: 275kcal

Ingredients

  • 1 cup chives, chopped
  • 1/2 cup pine nuts
  • 1/4 cup grated Parmesan or nutritional yeast
  • 1 lemon, juice
  • 3/4 tsp Low FODMAP Certified Spice Mix (Tuscan Herb)
  • 1/2 tsp Kosher salt
  • 1/2 cup extra virgin olive oil

Instructions

  • Add all the ingredients into a blender. Process until the desired consistency is attained.
  • Season with Low FODMAP Certified Spice Mix (Tuscan Herb) and salt.
  • Serve with cooked pasta or spaghetti and enjoy!

Nutrition

Calories: 275kcal | Carbohydrates: 2.5g | Protein: 6.5g | Fat: 30g

For more amazing low FODMAP recipes, bookmark The FODMAPPER site.

And if you love this low FODMAP recipe, feel free to share! We hope you enjoyed the Low FODMAP Vegan Pesto Recipe from The FODMAPPER— Low FODMAP Vegan Pesto Recipe!

Dinner, Lunch, Vegan

Low FODMAP Orange Chicken | No Onion No Garlic Recipe

15 · Jul 25, 2019 · 2 Comments

This quick & super tasty, Low FODMAP Orange Chicken is a perfect option to satisfy your hunger & spicy cravings!

This deliciously healthy and crispy, Low FODMAP Orange chicken is coated with orange sauce prepared with low FODMAP ingredients! It tastes great when served with rice and some sauteed veggies. Prepare this recipe with fresh oranges instead of stored ones to give an incredible taste to your chicken.
Low FODMAP Orange Chicken
Print Recipe

Low FODMAP Orange Chicken

This quick & tasty orange chicken is crispy from outside and tender an juicy from inside. It is tossed with sweet & tangy orange sauce which adds to its deliciousness!
Prep Time15 mins
Cook Time15 mins
Total Time30 mins
Course: dinner, lunch
Cuisine: Chinese
Keyword: garlic free recipe, no onion no garlic recipe, onion free recipe
Servings: 6 people
Calories: 380kcal

Ingredients

For low FODMAP fried chicken

  • 2 lbs Chicken, Cut into bite-sized pieces
  • Oil, for frying
  • 2 large eggs
  • 1 tsp Low FODMAP Certified Spice Mix (BBQ Seasoning Rub)
  • 1 cup cornstarch

For low FODMAP orange sauce

  • 1/4 cup Tamari Gluten Free Soy Sauce
  • 1/4 cup Orange Juice
  • 1/4 cup Water
  • 1 tbsp. Orange Zest
  • 1 tbsp. garlic oil
  • 2 tbsps. corn starch
  • 4 tbsps. brown sugar
  • Sauteed broccoli and rice, for serving
  • 3 tbsps. Corn syrup
  • 1/4 tsp. Low FODMAP Spice Mix (Chili Seasoning Mix)
  • 1 tsp. sesame oil
  • 1/2 tsp ginger root, minced
  • 1/3 cup rice vinegar

Instructions

For low FODMAP Fried chicken

  • Add eggs, salt and pepper in a medium bowl and beat well, until combined.
  • Add a cup of cornstarch in another medium bowl.
  • Heat olive oil in a skillet or wok.
  • Coat the chicken pieces with the egg mixture followed by the cornstarch mixture and fry in the skillet, until golden & crispy, for about 3-4 minutes.
  • Once done, transfer the fried chicken pieces on to a plate lined with a paper towel. Fry the remaining chicken.
  • Discard the oil and clean the skillet.

For low FODMAP orange sauce

  • Heat 1 tbsp. garlic oil in a skillet placed over high heat. Saute ginger for about 10 seconds, until fragrant. 
  • Add Low FODMAP Spice Mix (Chili Seasoning Mix) and fry for a few seconds.
  • Now add soy sauce and mix well. Now, add vinegar with constant stirring.
  • Mix 2 tbsp cornstarch in a cup of water and mix well until combine.
  • Pour this cornstarch water or slurry into the pan and stir well.
  • Heat over medium low heat until thickened.
  • Now add corn syrup, brown sugar, orange zest and orange juice. Let it thicken until the desired consistency is attained. Mix in sesame oil.

Assemble the chicken and the orange sauce

  • Pour the orange sauce over the fried chicken pieces. Stir until well-coated.
  • Serve with broccoli and rice. Enjoy!

Nutrition

Calories: 380kcal | Carbohydrates: 43g | Protein: 17g | Fat: 20g

For more amazing low FODMAP recipes, click here.

Also, if you love this low FODMAP recipe, feel free to share & bookmark our site for more No Onion & No Garlic Recipes! We hope you enjoyed our Low FODMAP Orange Chicken Recipe!

Dinner, Lunch

Low FODMAP Beef Skewers | No Onion No Garlic Recipe

4 · Jul 25, 2019 · Leave a Comment

These deliciously healthy, Low FODMAP Beef Skewers are a perfect choice to serve to your guests at the dinner table!

Try these tender & juicy, Low FODMAP Beef skewers at home. You won’t regret making these! Marinate your beef chunks with our specialized Low FODMAP Certified Spice Mix (BBQ Seasoning Rub), that will give a unique taste and flavor to them. Don’t forget to put low FODMAP veggies in between the chunks to make them look more attractive!
Low FODMAP Beef Skewers
Print Recipe

Low FODMAP Beef Skewers

These hot & spicy, beef skewers when served with a deliciously cold dipping taste great! This is a great way of feeding your kids with the protein.
Prep Time10 mins
Cook Time15 mins
Total Time25 mins
Course: dinner
Cuisine: American
Keyword: garlic free recipe, no onion no garlic recipe, onion free recipe
Servings: 6 people
Calories: 125kcal

Ingredients

  • 1/4 cup olive oil
  • 2 lbs. sirloin steak, cut into chunks
  • 1 green bell pepper, cubed
  • 2 tomatoes, sliced
  • 2 lemons, sliced
  • 1.5 tsp. Low FODMAP Certified Spice Mix (BBQ Seasoning Rub)

Instructions

  • Toss the sirloin steak  and vegetables in olive oil until well-coated.
  • Add Low FODMAP Certified Spice Mix (BBQ Seasoning Rub) and toss well until coated.
  • Thread the beef chunks onto the skewers followed by a vegetable piece.
  • Place the skewers onto the grill and let them grill over medium heat with occasional turning for 12-15 minutes, or until cooked from each side.
  • Serve these hot with a dipping sauce and enjoy!

Nutrition

Calories: 125kcal | Carbohydrates: 2g | Protein: 15g | Fat: 5g

For more amazing low FODMAP recipes, click here.

Also, if you love this low FODMAP recipe, feel free to share & bookmark our site for more No Onion & No Garlic Recipes! We hope you enjoyed our Low FODMAP Beef Skewers Recipe!

Dinner

Low FODMAP Coconut Chicken Curry | No Onion No Garlic Recipe

19 · Jul 25, 2019 · 1 Comment

This quick yet tempting, Low FODMAP Coconut Chicken Curry is the best weeknight dinner you would ever have!

Low FODMAP Coconut Chicken Curry
Prepare this rich & creamy, Low FODMAP Coconut Chicken Curry with a few simple ingredients. Season your curry with Low FODMAP Spice Mix (Chili Seasoning Mix) to give a boost to its taste and flavor with the Hing. Top your curry with some fresh parsley to give it a slight peppery touch. Coconut milk and yogurt adds richness and creaminess to your curry!
Low FODMAP Coconut Chicken Curry
Print Recipe

Low FODMAP Coconut Chicken Curry

Perfectly cooked gluten-free curry with a few simple gluten-free ingredients. Do not forget to top it with some fresh parsley! Serve it with fried rice or flatbread and enjoy!
Prep Time5 mins
Cook Time25 mins
Total Time30 mins
Course: dinner, lunch
Cuisine: Thai
Keyword: garlic free recipe, no onion no garlic recipe, onion free recipe
Servings: 3 people
Calories: 310kcal

Ingredients

  • 2 chicken breasts, cut into chunks
  • 1/2 cup coconut milk, canned
  • 1 cup coconut yogurt
  • 1 tbsp tomato puree
  • 1/2 tsp sugar
  • 1 tbsp lemon juice
  • 1 tsp Low FODMAP Spice Mix (Chili Seasoning Mix)
  • 1/2 tsp Low FODMAP Certified Spice Mix (Thai Curry Seasoning)
  • 2 tbsps garlic oil
  • 2 small bay leaves
  • 1 tsp. Kosher salt

Instructions

  • Heat some garlic oil into a pan and add Chili Seasoning Mix, Thai Curry Seasoning and sugar. Stir for 1 minute. 
  • Add in the chicken together with coconut yogurt, coconut milk and tomato puree Next add your chicken, followed by your coconut milk, coconut yogurt, tomato puree, and bay leaves. Stir and let it simmer for at least 20-25 minutes.
  • Drizzle it some lemon juice. Remove the bay leaves and top the curry with some fresh parsley.
  • Serve with flatbread or rice. Enjoy!

Nutrition

Calories: 310kcal | Carbohydrates: 6g | Protein: 5g | Fat: 20g

For more amazing low FODMAP recipes, click here.

Also, if you love this low FODMAP recipe, feel free to share & bookmark our site for more No Onion & No Garlic Recipes! We hope you enjoyed our Low FODMAP Coconut Chicken Curry Recipe!

Dinner, Gluten-Free, Lunch

Low FODMAP Lemon Roasted Chicken Thighs | No Onion No Garlic Recipe

2 · Jul 25, 2019 · Leave a Comment

Enjoy these perfectly roasted Low FODMAP Lemon Roasted Chicken Thighs as the main course of the dinner!

Low FODMAP Lemon Roasted Chicken Thighs
Prepare these hot & spicy, lemon roasted chicken thighs without garlic and onion. These are perfectly seasoned with Low FODMAP Certified Spice Mix (BBQ Seasoning Rub). These lemon chicken thighs are crispy from the outside and juicy & tender from inside. You can serve these with a dipping of your own choice and with baked potato fries!
Low FODMAP Lemon Roasted Chicken Thighs
Print Recipe

Low FODMAP Lemon Roasted Chicken Thighs

These hot, crispy and juicy chicken thighs are incredibly delicious. These thighs, when served with a drizzle of lemon juice, taste great! Serve these with crispy baked potato fries and some fresh parsley leaves.
Prep Time20 mins
Cook Time40 mins
Total Time1 hr
Course: dinner
Cuisine: Mediterranean
Keyword: garlic free recipe, no onion no garlic recipe, onion free recipe
Servings: 4 people
Calories: 255kcal

Ingredients

  • 4 bone-in chicken thighs
  • 1/8 cup white wine
  • 3 tsp. garlic oil
  • 1 tsp. Low FODMAP Certified Spice Mix (BBQ Seasoning Rub)
  • 2 medium lemons, cut into thin slices
  • 1/4 cup fresh parsley, for serving
  • 4 medium potatoes, cut into thin fries
  • 1 tsp. Kosher salt

Instructions

  • Preheat the oven to 450 degrees F. Pat dry the chicken using paper towels and add BBQ rub. Marinate the chicken for at least 10 minutes, if desired. Cut one lemon into thin slices and remove seeds.
  • Heat a teaspoon of garlic oil in an oven-safe skillet. Place the chicken into the skillet with the skin side down. Set the burner to medium heat and let the chicken brown for at least 10 minutes.
  • Place the slices of lemon on each of the chicken thighs and remaining slices into the skillet. 
  • Now, place the skillet into the preheated oven and bake for at least 5-6 minutes until the internal temperature of the chicken reaches 165 degrees.  Remove the skillet from the oven.
  • Remove the chicken from the skillet and also remove any browned lemon slices from the bottom of the skillet. 
  • Place the skillet back to the stove over medium heat. Add wine and let it reduce to half. Then pour in the broth and let it simmer until thickened. Squeeze the remaining lemon into the sauce and adjust the taste with more seasonings, if desired. Then return the chicken into the skillet to warm.
  • Serve with baked potato fries and fresh parsley. Enjoy!

Nutrition

Calories: 255kcal | Carbohydrates: 8g | Protein: 25g | Fat: 8g

For more amazing low FODMAP recipes, click here.

Also, if you love this low FODMAP recipe, feel free to share & bookmark our site for more No Onion & No Garlic Recipes! We hope you enjoyed our Low FODMAP Lemon Roasted Chicken Thighs Recipe!

Dinner

Low FODMAP Kid-friendly Omelette

2 · Jul 25, 2019 · Leave a Comment

This Low FODMAP Kid-friendly Omelette is a healthy breakfast option for your kids!

Low FODMAP Kid-friendly Omelette

Give a perfect and healthy start to your kids’ day with this healthy Low FODMAP Kid-friendly Omelette made with low FODMAP veggies! So, It is a great way of feeding your kids with the protein-packed eggs and nutrient-rich veggies. You can season your omelet with Low FODMAP Certified Spice Mix (Mexican/Taco Seasoning Mix) to give a slight Mexican touch to your omelette.
Print Recipe

Low FODMAP Kid-friendly Omelette

Quick & easy yet healthy Omelette for kids, ready in just 15 minutes! Just grab a few low FODMAP vegetables and make a super delicious breakfast for your kids. Top it with some fresh tomato slices and some chopped green onion. You can also serve this with Bran bread slices.
Prep Time10 mins
Cook Time5 mins
Total Time15 mins
Course: Breakfast
Cuisine: American
Keyword: low fodmap kid friendly recipe
Servings: 2 people
Calories: 245kcal

Ingredients

  • 4 large eggs
  • 1 tbsp olive oil
  • 1 cup spinach, chopped
  • 4 medium tomatoes, slices
  • 1/4 cup spring onion, chopped (green part only)
  • 1 tsp. Low FODMAP Certified Spice Mix (Mexican/Taco Seasoning Mix)
  • 1/4 tsp. Kosher salt
  • 2 tbsp Feta cheese

Instructions

  • In a small mixing bowl, crack in the eggs and beat well.
  • Add spinach and Low FODMAP Certified Spice Mix (Mexican/Taco Seasoning Mix). Stir until well-combined.
  • Heat a large frying pan over medium-high heat and add 1 tbsp. of butter. Shake it gently to evenly coat the frying pan with the butter.
  • Now, pour in half a cup of the eggs on to the pan and move it back and forth to spread the eggs evenly on to the bottom of the pan.
  • Cook until completely done from one side. Then, flip it using a fork and let it cook from the other sides.
  • Once done, top it with 1 tbsp feta cheese, some fresh sliced tomatoes, and finely chopped spring onions. Now, fold it into one half and place it on to the platter.
  • Repeat the same procedure with the remaining eggs.
  • Once done, serve with bran bread slices, if desired. Enjoy!

Nutrition

Calories: 245kcal | Carbohydrates: 8g | Protein: 15g | Fat: 12g

And for more amazing low FODMAP recipes, subscribe to The FODMAP Experts.

If you love this low FODMAP recipe? Feel free to share!

We hope you enjoyed this gluten-free & Low FODMAP Kid-friendly Omelette Recipe from The FODMAP Experts.

Dinner, Lunch

Low FODMAP Kid-friendly Chicken Drumsticks

1 · Jul 25, 2019 · Leave a Comment

Surprise your kids with these tender & juicy, Low FODMAP Kid-friendly Chicken Drumsticks for the meal, that they will surely love!

Grab a few simple ingredients to prepare these Low FODMAP Kid-friendly Chicken Drumsticks for your kids, who will definitely enjoy them. Give your drumsticks a spicy touch with our Low FODMAP Certified Spice Mix (BBQ Seasoning Rub). Don’t forget to serve these scrumptious drumsticks with your kids’ favorite dipping sauce!
Print Recipe

Low FODMAP Kid-friendly Chicken Drumsticks

These easy yet tempting, low FODMAP chicken drumsticks are perfect protein choice for kids! Serve these with your kids’ favorite dipping sauce.
Prep Time5 mins
Cook Time1 hr
Total Time1 hr 5 mins
Course: dinner, lunch
Cuisine: American
Keyword: low fodmap kid friendly recipe
Servings: 4 people
Calories: 265kcal

Ingredients

  • 1 lb. chicken drumsticks
  • 2 tbsps. garlic oil
  • 1 tbsp. red wine vinegar
  • 1.5 tsp. Low FODMAP Certified Spice Mix (BBQ Seasoning Rub)
  • 1 tbsp. Dijon mustard

Instructions

  • Wash the drumsticks with water and set aside to drain.
  • Preheat the oven to 425 degrees F.
  • In a large mixing bowl, prepare the marinade by adding Low FODMAP Certified Spice Mix (BBQ Seasoning Rub), red wine vinegar, and garlic oil.
  • Now add the drumsticks and coat well with the marinade and set aside for at least 15 minutes.
  • Finally, mix in the Dijon mustard and place the chicken drumsticks on to a baking sheet.
  • Bake for at least 30 minutes per each side until thoroughly cooked and the color changes to brown.
  • Once done, take the baking sheet with the chicken drumsticks out and set aside for 5 minutes.
  • Serve with your kids’ favorite dipping sauce and enjoy!

Nutrition

Calories: 265kcal | Carbohydrates: 0.5g | Protein: 20g | Fat: 10g

And for more amazing low FODMAP recipes, subscribe to The FODMAP Experts.

If you love this low FODMAP recipe? Feel free to share!

We hope you enjoyed this gluten-free & Low FODMAP Kid-friendly Chicken Drumsticks Recipe from The FODMAP Experts.

Dinner, Lunch

Low FODMAP Vegan Bolognese Spaghetti

1 · Apr 15, 2019 · Leave a Comment

Try this quick & easy Low FODMAP Vegan Bolognese Spaghetti recipe at home for the family dinner to enjoy!

An incredibly delicious meal prepared with the right amount of herbs, veggies and cheddar cheese. It is a rich and tasty meal that you can serve at the dinner table. Season it with
Low FODMAP Spice Mix (Chili Seasoning Mix) and top with some grated cheddar cheese to give an extra boost to its taste. A perfect recipe for those on a strict vegan diet!
Print Recipe

Low FODMAP Vegan Bolognese Spaghetti

This quick & tasty meal is a perfect choice for dinner! It is loaded with the spiciness and richness of the Bolognese sauce.
Prep Time10 mins
Cook Time30 mins
Total Time40 mins
Course: dinner, lunch
Cuisine: Italian
Keyword: fodmap vegeterian recipe
Servings: 4 people
Calories: 355kcal

Ingredients

  • 2 carrots, finely chopped
  • 1 leek (green part only)
  • 1/4 fennel
  • 3 cm parsnip
  • 2 cans tomatoes, diced
  • 1 tbsp sugar
  • 1/2 tsp salt
  • 1 tsp Low FODMAP Spice Mix (Chili Seasoning Mix)
  • 3 tbsp garlic oil
  • Buckwheat pasta, as required
  • 1/2 cup cheddar cheese, grated

Instructions

  • Chop the leek, carrots, parsnip, and fennel into 0.5 cm cubes.
  • Heat some garlic oil in a frying pan and add chopped veggies. Saute for at least 8 minutes.
  • Add tofu and continue to fry until cooked.
  • Add in the canned tomatoes, salt, sugar and Low FODMAP Spice Mix (Chili Seasoning Mix). Bring the mixture to boil for at least 20 minutes.
  • Mix the sauce well and serve it over the spaghetti with a topping of some grated cheddar cheese. Enjoy!

Nutrition

Calories: 355kcal | Carbohydrates: 38g | Protein: 14g | Fat: 8g

For more amazing low FODMAP recipes, bookmark The FODMAPPER site.

And if you love this low FODMAP recipe, feel free to share! We hope you enjoyed the Low FODMAP Vegan Bolognese Spaghetti Recipe from The FODMAPPER— Low FODMAP Vegan Bolognese Spaghetti Recipe!

Dinner, Lunch

Low FODMAP Kid-friendly Chicken & Cheese Taquitos

4 · Apr 15, 2019 · Leave a Comment

Your kids will definitely love these Low FODMAP Kid-friendly Chicken & Cheese Taquitos!

Low FODMAP Chicken & Cheese Taquitos
Crispy & crunchy, cheesy taquitos are a perfect snack choice for kid! Serve these low FODMAP taquitos with chopped green tips of scallions, grated cheese, fresh cold salsa and sour cream, if desired. Season your chicken filling with Low FODMAP Spice Mix (Chili Seasoning Mix) to add spiciness to it.
Print Recipe

Low FODMAP Chicken & Cheese Taquitos

These crispy & crunchy, low FODMAP chicken taquitos are filled with chicken, cheese, and some nutrient-packed veggies to add more flavour to your snacks.
Prep Time15 mins
Cook Time20 mins
Total Time35 mins
Course: dinner, lunch, Snacks
Cuisine: Spanish
Keyword: low fodmap kid friendly recipe
Servings: 4 people
Calories: 119kcal

Ingredients

  • 1/3 cup fat-free cheddar cheese, shredded
  • 1 (10-oz) can chicken chunks, drained and flaked
  • 8 (6-inches) corn tortillas
  • 1/2 cup scallions, green tips only
  • diced tomatoes, for serving
  • grated cheese, for serving
  • salsa, as required
  • 1/4 cup sour cream, for serving
  • 1 tsp Low FODMAP Spice Mix (Chili Seasoning Mix)
  • 1/2 tsp Kosher salt

Instructions

  • Let the oven be preheated to 375 degrees F.
  • Mix together the chicken with salsa in a medium bowl. Cover and place it in the refrigerator for about 15 minutes.
  • Remove the chicken mixture from the refrigerator and let the excess liquid drain. Add Low FODMAP Spice Mix and cheese, mix well to combine to make the filling. Set aside.
  • Using a non-stick spray, prepare a baking sheet. Set aside.
  • Dampen two paper towels and place the tortillas between them. Lightly heat the tortillas in the microwave for about 1 minute.
  • On a clean dry surface, place one tortilla flat and place two heaping tablespoons of filling on the centre. Spread the filling evenly across the entire surface and make a roll tightly. You can use toothpicks to secure the rolls, if needed and place the seam-side of the roll down on the baking sheet. Repeat the same procedure with the remaining tortillas and filling.
  • Bake in the oven for about 14 to 16 minutes, until crispy.
  • Let it cool for about 5 minutes. Serve it with additional salsa and sour cream. Enjoy!

Nutrition

Calories: 119kcal | Carbohydrates: 14g | Protein: 3.9g | Fat: 5.3g

And for more amazing low FODMAP recipes, subscribe to The FODMAP Experts.

If you love this low FODMAP recipe? Feel free to share!

We hope you enjoyed this gluten-free & Low FODMAP Kid-friendly Chicken & Cheese Taquitos Recipe from The FODMAP Experts.

Dinner, Gluten-Free, Lunch, Snacks

Low FODMAP Chicken Katsu Curry | No Onion No Garlic Recipe

19 · Apr 15, 2019 · Leave a Comment

A quick & super easy, Low FODMAP Chicken Katsu Curry that you must try at home!

Hearty and mildly spicy, Low FODMAP Katsu curry, a perfect main course dish that goes well with rice. Add spiciness to your curry with our specialized Low FODMAP Spice Mix (Chili Seasoning Mix). It is the best meal and is gluten-free as well as IBS-friendly.
Low FODMAP Chicken Katsu Curry
Print Recipe

Low FODMAP Chicken Katsu Curry

Simple and quick, gluten-free and IBS-friendly curry best served with rice!
Prep Time10 mins
Cook Time40 mins
Total Time50 mins
Course: dinner, lunch
Cuisine: Japanese
Keyword: garlic free recipe, no onion no garlic recipe, onion free recipe
Servings: 2 people
Calories: 189kcal

Ingredients

To prepare the chicken

  • 2 chicken breasts
  • 100 grams gluten-free breadcrumbs
  • 50 grams gluten-free plain flour
  • 1 egg

Sauce

  • 600 ml chicken stock
  • 2 tbsps gluten-free plain flour
  • 2 medium carrots, sliced
  • garlic oil
  • 4 tsps gluten-free soy sauce
  • 2 bay leaves
  • Rice
  • fresh chives
  • 1 tsp Low FODMAP Spice Mix (Chili Seasoning Mix)
  • 1/2 tsp Kosher salt

Instructions

  • Preheat the oven to 400 degrees F.
  • In separate bowls, add gluten-free plain flour, egg and breadcrumbs.
  • Coat the chicken with gluten-free plain flour followed by egg and breadcrumbs.
  • Heat garlic oil in a frying pan, fry the chicken into the oil, until golden and then place it into the oven for about 12 minutes.
  • For the Katsu sauce, heat the garlic oil in a saucepan. Saute the carrots over medium heat, until softened.
  • Mix in the gluten-free plain flour, Low FODMAP Spice Mix (Chili Seasoning Mix), Kosher salt and cook for another minute.
  • Pour in the chicken stock with constant stirring until combined.
  • Mix in the bay leaves and gluten-free soy sauce. Once it starts boiling, turn down the heat and simmer until slightly thickened, for about 20 minutes.
  • Remove it from the heat and remove the bay leaves and carrots using a sieve, if desired.
  • Serve the chicken, sauce and rice together on a serving platter. Enjoy!

Nutrition

Calories: 189kcal | Carbohydrates: 41g | Protein: 46g | Fat: 21g | Saturated Fat: 9.4g

For more amazing low FODMAP recipes, click here.

Also, if you love this low FODMAP recipe, feel free to share & bookmark our site for more No Onion & No Garlic Recipes! We hope you enjoyed our Low FODMAP Chicken Katsu Curry Recipe!

Dinner, Gluten-Free, Lunch

Low FODMAP Spaghatti Bolognese | No Onion No Garlic Recipe

24 · Apr 15, 2019 · Leave a Comment

This Low FODMAP Spaghetti Bolognese, a perfect IBS-friendly dish for the dinner!

Low FODMAP Spaghetti Bolognese
This classic dish is made with nicely cooked spaghetti, topped with beef cooked in Bolognese sauce. Top it with grated cheddar cheese, fresh basil leaves & tomato slices. A protein-packed dish that is also loaded with other essential nutrients. Seasoning it with Low FODMAP Certified Spice Mix (Tuscan Herb) will give the flavor of thyme and dried basil. It can be prepared in less than an hour!
Low FODMAP Spaghetti Bolognese
Print Recipe

Low FODMAP Spaghetti Bolognese

This tasty and super easy dish is perfect for dinner and is loaded with nutrient-rich low FODMAP veggies.
Prep Time10 mins
Cook Time40 mins
Total Time50 mins
Course: dinner, lunch
Cuisine: Italian
Keyword: garlic free recipe, no onion no garlic recipe, onion free recipe
Servings: 4 people
Calories: 620kcal

Ingredients

  • 400 grams tomatoes, crushed
  • 3 tbsp tomato paste
  • 1/2 cup leeks (green tips only)
  • 1 tbsp garlic oil
  • 500 grams ground beef
  • 4 cups baby spinach
  • 1/2 cup cheddar cheese, grated
  • 300 grams gluten-free speghatti
  • 240 grams carrots, peeled and cut into sticks
  • 160 grams green beans
  • 1 tsp Low FODMAP Certified Spice Mix (Tuscan Herb)
  • 1/2 tsp Kosher salt
  • Basil leaves and tomato slices, for garnishing if desired.

Instructions

  • Prepare the veggies by washing and cutting. Set aside.
  • Heat a large frying pan over medium heat, add garlic oil and cook ground beef until the colour changes to brown.
  • Add the tomato paste, canned tomatoes, baby spinach, leek tips, and Low FODMAP Certified Spice Mix (Tuscan Herb) to the beef. Mix well simmer for 20 minutes with frequent stirring.
  • In a rage saucepan, add some salt into the water and bring it to boil. Then add the gluten-free spaghetti and cook as per the package directions, until soft. Drain the pasta and toss with olive oil. In the meanwhile, cook the carrots and green beans in a separate saucepan filled with boiling water, until they are soft for about 2-3 minutes.
  • Serve the spaghetti on to the plate and top it with cheddar cheese, Bolognese and some fresh basil leaves & tomato slices. Serve immediately and Enjoy!

Nutrition

Calories: 620kcal | Carbohydrates: 72g | Protein: 34g | Fat: 15g | Fiber: 12.7g


For more amazing low FODMAP recipes, click here.

Also, if you love this low FODMAP recipe, feel free to share & bookmark our site for more No Onion & No Garlic Recipes! We hope you enjoyed our Low FODMAP Spaghetti Bolognese Recipe!

Dinner, Gluten-Free, Lunch

Low FODMAP Saucy Chicken Meatballs | No Onion No Garlic Recipe

15 · Apr 15, 2019 · 1 Comment

These Low FODMAP Saucy Chicken Meatballs are packed with flavor and are a perfect option for a family dinner!

Low FODMAP Saucy Chicken Meatballs
Low FODMAP Chicken Meatballs with tomato sauce, when served with fried rice or a flatbread, makes it incredibly delicious. Add some spiciness to it with Low FODMAP Spice Mix (Chili Seasoning Mix). These rich & super tasty meatballs are a perfect meal option for dinner that even your kids will love!
low fodmap Saucy Chicken Meatballs
Print Recipe

Low FODMAP Saucy Chicken Meatballs

Rich and tasty chicken meatballs with tomato sauce is a perfect recipe for a family dinner. You can serve it with fried rice or flatbread to make it a complete meal!
Prep Time10 mins
Cook Time15 mins
Total Time25 mins
Course: dinner
Cuisine: Italian
Keyword: garlic free recipe, no onion no garlic recipe, onion free recipe
Servings: 6 people
Calories: 190kcal

Ingredients

  • 500 grams chicken, minced
  • 1 tbsp oat flour or gluten-free breadcrumbs
  • 2 stalks of spring onion (green part only)
  • 500 ml stock
  • 1 egg
  • 1 tbsp mustard
  • 1 tsp Low FODMAP Spice Mix (Chili Seasoning Mix)

For the tomato paste

  • 500 ml stock
  • 1 can tomato, pureed
  • 2 tbsps garlic oil
  • 2 tbsps gluten-free flour
  • 1 tsp Low FODMAP Spice Mix (Chili Seasoning Mix)

Instructions

  • In a pan, heat two tablespoons of garlic oil. Add in 2 tbsps. of flour. Also, add spices and mix together.
  • Pour in the stock and stir together tomato paste using a whisk. Bring it to boil, reduce the heat and let it simmer for at least 15 minutes.
  • Meanwhile, prepare the meatballs by mixing together the meat with egg, spices and oat flour. Finely chop the spring onions and add them into the meat. Knead the meat, until well-combined. Roll the mixture in the form of shapes.
  • Bring the stock to boil. Add the meatballs into the boiling water and let them poach for at least 5 minutes.
  • Drain and add the meatballs into the tomato sauce. Serve immediately and enjoy!

Nutrition

Calories: 190kcal | Carbohydrates: 7g | Protein: 23g | Fat: 7g | Saturated Fat: 3g

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Dinner, Gluten-Free

Low FODMAP Shrimp Stir-fried Rice | No Onion No Garlic Recipe

12 · Apr 15, 2019 · Leave a Comment

Low FODMAP Shrimp Stir-fried Rice, a tasty & healthy meal to be enjoyed with the family!

low fodmap shrimp stir-fried rice
Prepare this flavour-packed dish for dinner to enjoy with your favourite curry! Season it with
Low FODMAP Certified Spice Mix (Tuscan Herb) to make your fried rice extra tasty. Top with some sauteed green onion tips to enhance the appearance of the fried rice to attract your kids as well. You can make use of the leftover rice for this purpose!
low fodmap shrimp fried rice
Print Recipe

Low FODMAP Shrimp Stir-fried Rice

Best way to use your leftover rice to make this incredibly healthy and delicious dish! Top with some chopped scallions to give an attractive look to the rice.
Prep Time10 mins
Cook Time15 mins
Total Time25 mins
Course: dinner, lunch
Cuisine: Chinese
Keyword: garlic free recipe, no onion no garlic recipe, onion free recipe
Servings: 6 people
Calories: 244kcal

Ingredients

  • 600 grams cooked rice
  • 2 tbsp vegetable oil
  • 1 tbsp garlic oil
  • 50 ml gluten-free light soy sauce
  • 3 eggs, beaten
  • 100 gram shrimp, peeled & cooked with addition of Low FODMAP Certified Spice Mix (Tuscan Herb) and a pinch of Kosher Salt
  • 50 ml rice wine
  • 1 bunch scaliions (green tips only), chopped
  • 100 gram ginger, finely sliced
  • 1/2 tsp Kosher Salt

Instructions

  • Heat the oil in a skillet, add ginger and saute until the colour changes.
  • Add shrimp and cook for another 3 minutes. In a small bowl, crack in the egg and beat well. Pour this egg into the skillet and let it stand for a few seconds and then break it up into small pieces to scramble.
  • Add the cooked rice and stir fry for 10 minutes, until combined. Add the soy, garlic oil, rice wine and scallions. Toss everything well to combine. Serve immediately. Enjoy!

Nutrition

Calories: 244kcal | Carbohydrates: 28g | Protein: 12g | Fat: 9.1g

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Dinner, Lunch

Low FODMAP Vegan Spring Rolls

4 · Mar 20, 2019 · Leave a Comment

These hot & crunchy, Low FODMAP Vegan Spring Rolls make a flavor-packed appetizer for a family dinner.

Low FODMAP Vegan Spring Rolls
These are easy to make yet highly tempting spring rolls, that are even better than those of the restaurant. Spiced vegetable filling is what makes these spring rolls spicier and crunchier from inside as well! Serve these with mint sauce or any other dipping of your own choice.
Print Recipe

Low FODMAP Vegan Spring Rolls

These are veggies stuffed spring rolls, loaded with nutrients and flavor at the same time. Do give this super easy recipe a try at home!
Prep Time15 mins
Cook Time10 mins
Total Time25 mins
Course: dinner, lunch
Cuisine: Chinese
Keyword: fodmap vegeterian recipe
Servings: 12 people
Calories: 148kcal

Ingredients

  • 1 large carrot, grated
  • 1/4 white cabbage, shredded
  • 4 spring onions, chopped (green tips only)
  • 300 g bean sprouts
  • 12 rice paper spring roll wrappers
  • vegetable oil, for frying
  • 1/2 tsp Low FODMAP Spice Mix (Adobo Seasoning)
  • 1 tsp soy-sauce

Instructions

  • In a large bowl, mix together the veggies and season with Low FODMAP Spice Mix (Adobo Seasoning). Add 1 tsp of soy sauce and mix well.
  • Heat vegetable oil in a large pan. Meanwhile, in a large bowl of hot water, dip the rice paper spring roll wrap for a few seconds and then place it on a wooden board. Place some of the veggies-mixture over it and roll it into a sausage shape. Do the same with the remaining mixture and rice paper wraps.
  • Carefully fry 2-3 spring rolls in the hot oil until golden, for at least 4-5 minutes. 
  • Serve immediately with a mint sauce or dipping of your own choice. Enjoy!

Nutrition

Calories: 148kcal | Carbohydrates: 19g | Protein: 3.8g | Fat: 6.2g

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Dinner, Gluten-Free, Lunch

Low FODMAP & Gluten-free Zucchini Lasagna

4 · Mar 20, 2019 · 2 Comments

A low FODMAP & Gluten-free Zucchini Lasagna, that you and your family will surely enjoy this summers!

This Low FODMAP and gluten-free Lasagna is easy to bake and IBS-friendly. Moreover, it is perfect for those on a gluten-free diet! Enjoy your summers with this perfect dinner recipe, loaded with fresh low FODMAP vegetables and herbs. So make your vegan lasagna more flavorful and satisfying by adding Low FODMAP Certified Spice Mix (Tuscan Herb).
Print Recipe

Low FODMAP & Gluten-free Lasagna

Prepare this tasty & healthy, gluten-free lasagna for a family dinner. This is the most delicious lasagna you will ever taste!
Prep Time15 mins
Cook Time1 hr
Total Time55 mins
Course: dinner, lunch
Cuisine: Italian
Keyword: fodmap vegeterian recipe
Servings: 8 people
Calories: 267kcal

Ingredients

  • 10 oz box gluten-free lasagna noodles
  • 3 tbsp tomato paste
  • 1 jar Marinara sauce
  • 1 medium eggplant, finely diced
  • 1 small zucchini, diced
  • 3 tbsps freshly chopped basil
  • 1 cup water
  • 8 oz package Ricotta
  • 10 oz package cut frozen spinach
  • olive oil, for greasing the pan Extra virgin
  • 1 tsp Low FODMAP Certified Spice Mix (Tuscan Herb)
  • 1/2 tsp Kosher salt

Instructions

  • Cook the noodles as per the directions are given on the package. Rinse with the help of cold water and set aside.
  • In a large saucepan, add some olive oil followed by Low FODMAP Certified Spice Mix (Tuscan Herb) and some Kosher salt. Add tomato paste, stir and add eggplant. Cook for one minute.
  • Add marinara sauce, zucchini, and water. Bring it to boil, reduce the heat and simmer for 20 minutes.
  • Preheat the oven to 350 degrees F. Lightly grease a glass baking pan with some olive oil.
  • In a separate bowl, combine thawed spinach and Ricotta.
  • In the baking pan, begin with a layer of noodles followed by some sauce and another layer of noodles. Top it with ricotta/spinach mixture and more noodles.
  • Bake for 30 minutes. Once done. remove and let it rest for a few minutes. Serve warm and enjoy!

Nutrition

Calories: 267kcal | Carbohydrates: 9.8g | Protein: 20g | Fat: 17g

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Dinner, Gluten-Free, Lunch

Low FODMAP Kid-friendly Potato Croquettes

2 · Mar 20, 2019 · 2 Comments

Prepare these Low FODMAP Kid-friendly Potato Croquettes for your kids, who will surely love them!

Low FODMAP Kid-friendly Potato Croquettes
These potato croquettes are crispy from outside and soft from inside. Moreover, these kid-friendly croquettes are not only low in FODMAPS but are also gluten-free. You can add fresh chopped parsley in the potato mixture to give it a slight peppery touch, if desired. These potato croquettes when served with a dipping sauce, make them more scrumptious!
Print Recipe

Low FODMAP Kid-friendly Potato Croquettes

These hot & crispy croquettes are a perfect choice of meal for the kids. Serve these with your kids’ favorite dipping sauce to make the dinner more tempting for them!
Prep Time20 mins
Cook Time10 mins
Total Time30 mins
Course: dinner, lunch
Cuisine: French
Keyword: low fodmap kid friendly recipe
Servings: 6 people
Calories: 219kcal

Ingredients

  • 1 kg potatoes
  • 60 g butter
  • 1/8 cup parsley, chopped
  • 4 eggs
  • 150 g gluten-free breadcrumbs
  • 100 g gluten-free flour
  • vegetable oil, for frying
  • 1 tsp Low FODMAP Spice Mix (Adobo Seasoning)
  • dipping sauce, for serving

Instructions

  • Peel and cut the potatoes into pieces. In a medium saucepan, boil them, until completely cooked, for about 20 minutes. Drain and set aside to cool.
  • Once cooled, mash and mix in the butter and 2 eggs. Season with Low FODMAP Spice Mix (Adobo Seasoning) and parsley. Taste and add more seasonings, if desired.
  • In a separate plate, crack in the remaining eggs. Also, place flour and bread crumbs on to separate plates.
  • Grease your hands lightly with some a little oil or water and make the desired shapes of the croquettes with the mashed potato mixture. Place each croquette on a plate.
  • Coat each croquette with flour, followed by egg and bread crumbs.
  • Heat some vegetable oil in a pan, fry the croquettes until golden brown, for at least 3 minutes.
  • Serve with a dipping sauce of your kids’ choice. Enjoy!

Nutrition

Calories: 219kcal | Carbohydrates: 33g | Protein: 6.9g | Fat: 6.7g

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Dinner, Gluten-Free, Lunch

Low FODMAP Kid-friendly Hamburger

2 · Mar 20, 2019 · Leave a Comment

Most yummy and juiciest Low FODMAP Kid-friendly Hamburger, that your kids will go crazy for!

low fodmap kid-friendly hamburger
This is a super easy hamburger that can be made in less than an hour with ground beef and some ingredients for salad. You can make it as per your choices by using gluten-free buns, Asiago cheese and low FODMAP garden salad. Your kids are gonna love this big, juicy hamburger!
Print Recipe

Low FODMAP Kid-friendly Hamburger

The best hamburger packed with flavor and juiciness, ready in just 30 minutes!
Prep Time10 mins
Cook Time12 mins
cHILLING TIME1 hr
Total Time22 mins
Course: dinner, lunch
Cuisine: American
Keyword: low fodmap kid friendly recipe
Servings: 6 people
Calories: 240kcal

Ingredients

  • 1.5 lbs lean ground beef
  • 1/4 cup low FODMAP bread crumbs
  • 3 tbsps low FODMAP pesto
  • 1 handful asiago cheese, grated
  • 2 tsp Dijon mustard
  • 1 large egg
  • garlic oil, for grilling
  • 6 Gluten-free buns
  • 1.5 tsp Low FODMAP Certified Spice Mix (BBQ Seasoning Rub)
  • Low FODMAP veggies, for serving

Instructions

  • In a large bowl, mix the ingredients together using your hands. Make 6 patties with the mixture and cover them in a plastic wrap. Refrigerate them for an hour. 
  • Preheat the grill to 425 degrees. Grease the grill with some oil and place the patties. Cook until one side is completely done for 4-5 minutes and then flip each patty and cook for another 4 minutes. 
  • One the patties are done, lightly grill the burger buns too. Finally, assemble each burger with a patty, low FODMAP salad, cheese and the other half of the bun. Serve and enjoy!

Nutrition

Calories: 240kcal | Carbohydrates: 6g | Protein: 21g | Fat: 18g | Saturated Fat: 7g | Trans Fat: 1g | Cholesterol: 85mg

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Dinner, Gluten-Free, Lunch

Low FODMAP Prawn Curry|No Onion No Garlic Recipe

2 · Mar 20, 2019 · Leave a Comment

Let this Low FODMAP Prawn Curry satisfy your taste buds with its spiciness and richness!

Low FODMAP Prawn Curry
Prepare this incredibly delicious Low FODMAP Thai King Prawn curry in less than an hour with a few simple ingredients that require little or no preparation. Use Low FODMAP Thai Curry Seasoning Spice Mix to make your curry spicier and full of taste. Top it with some fresh chopped parsley or coriander leaves and some chili peppers to give it an attractive look!
low fodmap prawn curry
Print Recipe

Low FODMAP Prawn Curry

Hot & spicy prawn curry, an IBS-friendly curry that you can serve with fried rice or even flatbread!
Prep Time10 mins
Cook Time10 mins
Total Time20 mins
Course: dinner, lunch
Cuisine: Thai
Keyword: garlic free recipe, no onion no garlic recipe, onion free recipe
Servings: 4 people
Calories: 224kcal

Ingredients

  • 1 lb prawns (raw)
  • 2 tomatoes, cut into small pieces
  • 300 gram chopped tomatoes
  • 1 tbsp Garlic oil
  • 1/8 cup coriander or parsley leaves
  • cooked rice, for serving
  • 1.5 tsp Low FODMAP Thai Curry Seasoning Spice Mix

Instructions

  • Heat the garlic oil in a large skillet and add Low FODMAP Thai Curry Seasoning Spice Mix and tomatoes, cut into small pieces.
  • After a few minutes, add chopped tomatoes and cook for 3 minutes with frequent stirring. Once cooked thoroughly, add prawns and cook until done, for at least 10 minutes on low heat.
  • Once done, sprinkle chopped coriander over the curry and serve with rice or flatbread. Enjoy!

Nutrition

Calories: 224kcal | Carbohydrates: 10.9g | Protein: 28g | Fat: 7.9g

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Dinner, Lunch

Low FODMAP Quick & Easy Lamb Chops | No Onion No Garlic Recipe

4 · Mar 20, 2019 · Leave a Comment

Low FODMAP Quick & Easy Lamb Chops, a hearty meal that you can enjoy in cold weather with your friends or family!

Low FODMAP Quick & Easy Lamb Chops
Cook these low FODMAP Quick & Easy Lamb Chops for a family dinner at home! These extremely nutritious lamb chops, when drizzled with some lime juice, makes them more delicious. These lamb chops are seasoned with Low FODMAP Spice Mix (Cajun/Creole Seasoning) to make them more flavorful.
low fodmap lamb chops
Print Recipe

Low FODMAP Lamb Chops

These tender and juicy lamb chops are a perfect meal for a quick family dinner. Most appetizing lamb chops that you will ever taste!
Prep Time10 mins
Cook Time20 mins
Total Time30 mins
Course: dinner
Cuisine: American
Keyword: garlic free recipe, no onion no garlic recipe, onion free recipe
Servings: 4 people
Calories: 435kcal

Ingredients

  • 12 (1-inch thick) Lamb chops
  • 2 tbsp garlic oil
  • 4 lemons, juiced
  • 1 tbsp Dijon mustard
  • 1 tsp Low FODMAP Spice Mix (Cajun/Creole Seasoning)

Instructions

  • In a roasting pan, marinate the chops with a mixture prepared by using FODMAP Spice Mix (Cajun/Creole Seasoning), garlic oil, juice of 2 lemons and Dijon mustard.  Place them into the refrigerator.
  • Preheat the oven to 400 degrees F. Let the lamb stand at room temperature until the oven is preheated.
  • Roast until completely done, for at least 20 minutes. Squeeze some lemon juice, if desired before serving. Enjoy!

Nutrition

Calories: 435kcal | Carbohydrates: 32g | Protein: 38g | Fat: 42g

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Dinner, Lunch

Low FODMAP BBQ Chicken Pizza | No Onion No Garlic Recipe

3 · Mar 20, 2019 · 1 Comment

This low FODMAP BBQ Chicken Pizza, a perfect treat to be enjoyed with family for the dinner!

Low FODMAP BBQ Chicken Pizza
Saucy and cheesy, low FODMAP BBQ Chicken Pizza with a thick and chewy crust topped with the low FODMAP toppings of your own choice! Chicken chunks marinated with Low FODMAP Certified Spice Mix (BBQ Seasoning Rub), gives a great taste and aroma of your pizza. Do give this recipe a try!
Low fodmap BBQ chicken pizza
Print Recipe

Low FODMAP BBQ Chicken Pizza

Cheesy and spicy pizza, that will help to curb your cheese cravings! Top it with BBQ flavored chicken and low FODMAP veggies of your own choice to give it the desired appearance and taste.
Prep Time10 mins
Cook Time30 mins
Total Time40 mins
Course: dinner
Cuisine: Italian
Servings: 4 people
Calories: 287kcal

Ingredients

For pizza topping:

  • 12-inches pizza crust, rolled out
  • 8 oz chicken breast, skinless and boneless
  • 2 oz Mozarrela, Shredded
  • 2 tbsps scallions, finely chopped
  • Cilantro leaves
  • 1 tsp garlic oil
  • 2 oz Smoked Gouda, shredded
  • 1 tsp Low FODMAP Certified Spice Mix (BBQ Seasoning Rub)
  • 1 medium red bell pepper, thinly sliced

For BBQ pizza sauce:

  • 1 cup tomato puree
  • 5 tbsps brown sugar
  • 3 tbsps red wine vinegar
  • 1 tbsp Tamari
  • 1/2 tsp dry mustard
  • 1/2 tbsp Low FODMAP (BBQ Seasoning Rub)

Instructions

For BBQ Pizza sauce:

  • In a small saucepan, combine all the ingredients and simmer over medium-high heat.
  • Now, reduce the heat to medium-low and cover it partially. Simmer until thickened, for about 30-40 minutes. Use the BBQ sauce immediately or store it in an airtight container in the refrigerator.

For Pizza:

  • Preheat the oven to 450F. Prepare the baking pan by lining it with a parchment paper.
  • Season all the sides of the chicken breast placed on the pan with salt and pepper. In a separate bowl, mix 2 tbsp of BBQ sauce together with 1 tsp of garlic oil. Apply the sauce-oil mixture all over the chicken breast. Roast until cooked thoroughly, for about 20 minutes. Once done, let it rest for 10 minutes and then dice into small chunks.
  • Grease the heavy-duty sheet pan with some oil and place the pizza crust directly on the 14-inch pan. Pat out the pizza crust on the pan up to 12-inches diameter. Apply the BBQ sauce spreading all over the crust. Top it with chicken chunks, shredded cheeses, red bell pepper and chopped scallions on top.
  • Bake until the crust turns crisp and browned and the cheese is melted, for at least 10 minutes. Top with some cilantro and sprinkle BBQ seasoning. Serve and enjoy!

Nutrition

Calories: 287kcal | Carbohydrates: 35.6g | Protein: 17.9g | Fat: 7.8g

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Dinner

Low FODMAP Vegan Stuffed Peppers

5 · Feb 27, 2019 · Leave a Comment

Low FODMAP Vegan Stuffed Peppers, a perfect meal for those on a strict vegan diet and that too prepared on a low budget!

Low FODMAP Vegan Stuffed Peppers
These nutrient-packed bell peppers are a great way of serving your family with some healthy filling. So, cooked brown rice mixed with steamed broccoli will make a delicious hearty meal for your family. Use Low FODMAP Spice Mix (Adobo Seasoning) to add spiciness and flavor to your meal. This is a meal that will even attract your kids!
Print Recipe

Low FODMAP Vegan Stuffed Peppers

These tasty and healthy stuffed peppers make a filling meal with cooked rice and steamed broccoli, topped with cheddar cheese!
Prep Time20 mins
Cook Time30 mins
Total Time50 mins
Course: dinner, lunch
Cuisine: Mediterranean
Keyword: fodmap vegeterian recipe
Servings: 4 people
Calories: 357kcal

Ingredients

  • 2 cups cooked brown rice
  • 2 cups steamed broccoli
  • 4 medium red bell peppers
  • 2 tbsp garlic oil
  • 4 oz cheddar cheese, shredded
  • 2 (4oz cans) diced mild green chiles, drained
  • chives or cilantro, for serving
  • 1 tsp Low FODMAP Spice Mix (Adobo Seasoning)

Instructions

  • Preheat the oven to 400°F. Prepare the 9×13-inch baking dish by spraying it with a nonstick cooking spray. Put the peppers halves into the baking dish.
  • Mix together the olive oil, cooked broccoli, cooked brown rice, green chiles, Low FODMAP Spice Mix (Adobo Seasoning) and 2 oz. shredded cheddar cheese in a large bowl. Once mixed, scoop out some of the mixture equally into the pepper cups and finish each cup with the remaining 2 oz. cheese.
  • Let the peppers bake until the desired doneness of the peppers is attained, for about 20 minutes. Top with optional cilantro or chives and serve warm. Enjoy!

Nutrition

Calories: 357kcal | Carbohydrates: 39.8g | Protein: 11.2g | Fat: 17.2g | Fiber: 4.8g


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Dinner, Lunch, Vegetarian

Low FODMAP Butternut Squash Soup

23 · Feb 27, 2019 · Leave a Comment

This Low FODMAP Butternut Squash soup will satisfy your spicy cravings in a healthy way!

Low FODMAP Butternut Squash Soup
Rich & creamy Low FODMAP Butternut Squash Soup made with a perfect blend of veggies. It is seasoned with Low FODMAP Spice Mix (Adobo Seasoning). Top it with a pinch of hazelnuts and low FODMAP vegan yogurt to add more creaminess to it.
Low FODMAP Butternut Squash Soup
Print Recipe

Low FODMAP Butternut Squash Soup

Prepare this rich & creamy butternut squash soup in just 30 minutes with a few simple ingredients. You will surely love the perfect blend of veggies, stock, and seasonings!
Prep Time5 mins
Cook Time25 mins
Total Time30 mins
Course: dinner, lunch
Cuisine: American
Keyword: vegetarian low fodmap recipe
Servings: 8 people
Calories: 158kcal

Ingredients

  • 1 bunch sage
  • 2 1/2 cups butternut squash, cubed
  • 2 tsp chipotles, minced
  • 2 tbsp extra virgin olive oil
  • 2 tsp Low FODMAP Spice Mix (Adobo Seasoning)
  • 6 tbsp Low FODMAP Certified Vegetable Stock Powder
  • 4 cups water
  • 2 tbsp hazelnuts, for serving
  • 2 tbsp low FODMAP vegan yogurt, for serving

Instructions

  • In a small saucepan, heat 3 cups of water and mix 6 tbsp of Low FODMAP Certified Vegetable Stock Powder in it. Simmer for 1 minute. Set aside.
  • In a large pot, lightly temper Low FODMAP Spice Mix (Adobo Seasoning) in 2 tbsp olive oil.
  • Add the prepared vegetable stock, squash, and chipotles in adobe and bring it to boil. Boil for about 20 minutes.
  • Once it begins to thicken, mash the chunks to attain the desired consistency by using an immersion hand blender.
  • Garnish with 1 tsp. low FODMAP vegan yogurt and a few bits of hazelnuts, if desired. Serve and enjoy!

Nutrition

Calories: 158kcal | Carbohydrates: 23g | Protein: 4g | Fat: 7g

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Dinner, Lunch

Low FODMAP Kid-friendly Mozzarella Sticks

0 · Feb 27, 2019 · Leave a Comment

These scrumptious low FODMAP Kid-friendly Mozzarella Sticks will satisfy your kids’ hunger in no time!

Low FODMAP Kidfriendly Mozzarella Sticks
Low FODMAP Mozzarella sticks, crunchy and golden on the outside and cheesy and gooey from the inside. Add Low FODMAP Certified Spice Mix (Tuscan Herb) to make your Mozzarella sticks more tasty and flavorful. Serve these with the dipping that your kids love! And donot forget to make some extra to share with your neighbours too!
Print Recipe

Low FODMAP Kid-friendly Mozzarella Sticks

These crispy and cheesy, gluten-free sticks are a perfect healthy way to satisfy your cheese cravings.
Prep Time10 mins
Cook Time5 mins
Total Time15 mins
Course: dinner, lunch, Snacks
Cuisine: American
Keyword: low fodmap kid friendly recipe
Servings: 4 people
Calories: 193kcal

Ingredients

  • 8 oz cream cheese, softened
  • 1 cup mozzarella cheese, shredded
  • 4 eggs, beaten
  • 1/2 cup cooked spinach, drained
  • 2 cups low FODMAP breadcrumbs
  • 2 cups gluten-free flour
  • 1 tsp Kosher salt
  • 1 tsp Low FODMAP Certified Spice Mix (Tuscan Herb)
  • canola oil, for frying
  • dipping sauce, for serving

Instructions

  • Line the baking pan with parchment paper.
  • In a medium bowl, mix together the spinach, mozzarella, cream cheese, and Low FODMAP Certified Spice Mix, until thoroughly mixed.
  • Transfer this mixture into a prepared baking pan. Place in the freezer for 30 minutes.
  • Invert pan so that the frozen spinach dip is transferred onto a cutting board. Remove the paper and cut thin sticks.
  • In separate bowls, place eggs, flour, and breadcrumbs for coating. Dip the sticks into the flour followed by eggs and then breadcrumbs then back again into the eggs and finally into the breadcrumbs. Set the sticks aside.
  • In a frying pan, bring the oil to simmer over medium-high heat. Put the breaded sticks into the oil carefully and fry until golden for about a minute.
  • Enjoy!

Nutrition

Calories: 193kcal | Carbohydrates: 33g | Protein: 5g | Fat: 12g

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Dinner, Gluten-Free, Lunch, Snacks

Low FODMAP Shrimp Stir-fry |No Onion No Garlic Recipe

8 · Feb 27, 2019 · Leave a Comment

Low FODMAP Shrimp Stir-fry, a wholesome meal that you will love to have with your family!

low fodmap shrimp stir-fry
Prepare this easy shrimp stir-fry with the low FODMAP veggies for the family dinner. Season it with Low FODMAP Spice Mix (Chili Seasoning Mix) to add a great taste to your stir-fry. It tastes incredibly delicious even without all the FODMAPS! You can sprinkle a few toasted sesame seeds for serving, if desired.
Low FODMAP shrimp stir-fry
Print Recipe

Low FODMAP Shrimp Stir-fry

Tender shrimp stir-fried with a variety of nutrient-packed veggies make your meal quiet flavorsome!
Cook Time30 mins
Total Time30 mins
Course: dinner
Cuisine: Asian
Keyword: garlic free recipe, no onion no garlic recipe, onion free recipe
Servings: 4 people
Calories: 205kcal

Ingredients

  • 1 tbsp garlic oil
  • 2 tsp brown sugar
  • 2 tbsps reduced-sodium Tamari
  • 2 tbsp rice vinegar
  • 1 tsp cooking oil
  • 2 tsp cornstarch
  • 3/4 cup red pepper, diced
  • 1/4 cup green pepper, diced
  • 1/4 cup green onions, cut into 1-inch pieces
  • 1 lb uncooked shrimp, peeled and deveined
  • 1 tsp Low FODMAP Certified Spice Mix (Lemon Herb Seasoning)
  • 1-2 jalapeños
  • 1 tsp toasted sesame oil
  • cooked rice, for serving

Instructions

  • In a small bowl, mix together garlic oil, tamari, cornstarch mixture, rice vinegar, and brown sugar. Set aside.
  • In a large pan, heat 2 tsp. cooking oil over medium-high heat. Saute chilies and peppers until tender. Add the remaining 1 tsp of oil and shrimp. Cook until completely cooked.
  • Mix in the green onions and sauce. Boil and simmer until the sauce thickens and the shrimp is thoroughly cooked. Remove the chilies. Mix sesame oil and serve it warm over the rice.

Nutrition

Calories: 205kcal | Carbohydrates: 5.8g | Protein: 23.9g | Fat: 10g | Fiber: 0.7g

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