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Dinner

Low FODMAP Shrimp Alfredo | No Onion No Garlic Recipe

2 · Feb 27, 2019 · Leave a Comment

This delicious Low FODMAP Shrimp Alfredo is packed with flavor and creaminess that your family will definitely love!

This rich and creamy Low FODMAP Shrimp Alfredo is a perfect recipe for those with busy routine. Because they can prepare it within less than an hour! Enhance the taste of your Alfredo with Low FODMAP Certified Spice Mix (Tuscan Herb). A great way of satisfying your cheese cravings!
low fodmap shrimp alfredo
Print Recipe

Low FODMAP Shrimp Alfredo

This rich and creamy shrimp alfredo is a filling meal that you can prepare in less than an hour. A perfect meal for those with a very busy routine!
Prep Time10 mins
Cook Time15 mins
Total Time25 mins
Course: dinner, lunch
Cuisine: Italian
Keyword: garlic free recipe, no onion no garlic recipe, onion free recipe
Servings: 4 people
Calories: 435kcal

Ingredients

  • 2 green onions, chopped (green part only)
  • 2 tsp garlic oil
  • 1/2 cup cheddar cheese, grated
  • 1/2 tsp Kosher salt
  • 1 tsp Low FODMAP Certified Spice Mix (Tuscan Herb)
  • 1 lb shrimp, peeled and deveined
  • 1 (9 oz package) fettucine
  • 1/2 cup half-and-half
  • 3 tbsps less fat cream cheese

Instructions

  • Cook the pasta as per the directions mentioned on the package. Drain the pasta in a bowl and reserve 1/4 cup cooking liquid. Set aside.
  • Saute green onions in oil over medium heat and add shrimp and cook for 4 minutes with constant stirring, or until shrimp is completely done. Remove it from the pan and set aside.
  • Reduce the heat and combine the cheese, reserved liquid, half-and-half, cream cheese and Low FODMAP Certified Spice Mix (Tuscan Herb) and salt in the pan. Cook until the cheese melts, for about 2 minutes.
  • Combine shrimp mixture with the pasta and cheese mixture. Serve and enjoy!

Nutrition

Calories: 435kcal | Carbohydrates: 32g | Protein: 32g | Fat: 10g

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 Shrimp Alfredo!

Dinner, Lunch

Low FODMAP Vegan Curried Potato And Spinach

3 · Feb 4, 2019 · Leave a Comment

Low FODMAP Vegan Curried Potato And Spinach recipe, that you can serve as the main dish or with some meat dish!

Low FODMAP Vegan Curried Potato And Spinach
Serve this nutrient-packed curried potato and spinach as the main dish. This deliciously healthy curry is packed with Low FODMAP Spice Mix (Chili Seasoning Mix). Serve it with a fried chapati or plain boiled rice for a satisfying meal! Top it with some fresh parsley or coriander leaves!
Print Recipe

Low FODMAP Vegan Curried Potato And Spinach

A simple and easy to make recipe that you can even enjoy as a main dish in the dinner! Serve it with a fried chapatti and a topping of chopped parsley.
Prep Time10 mins
Cook Time25 mins
Total Time35 mins
Course: dinner, lunch
Cuisine: Indian
Keyword: fodmap vegan recipe, fodmap vegeterian recipe
Servings: 4 people
Calories: 175.8kcal

Ingredients

  • 1 tbsp garlic oil
  • ginger, peeled and grated
  • 2 medium-large potatoes, peeled and cut into cubes
  • 100 ml water
  • 150 gram spinach, roughly chopped
  • 2 tbsps parsley, chopped
  • 1 tbsp Low FODMAP Spice Mix (Chili Seasoning Mix)

Instructions

  • In a medium pan, heat the oil and add Low FODMAP Spice Mix (Chili Seasoning Mix). Stir in the grated ginger and cook for a minute. Add cubed potatoes and stir well.
  • Fry the potatoes together with the spice mix for a few minutes. Pour in some water, cover and gently simmer until the potatoes are cooked, for at least 15-20 minutes. Add some water, if the potatoes begin to stick to the pan.
  • Add the spinach and cook until it has wilted, for a few more minutes. Top it with chopped parsley.
  • Serve with a flatbread or fried chapatti and enjoy!

Nutrition

Calories: 175.8kcal | Carbohydrates: 35g | Protein: 7.4g | Fat: 2.2g | Sodium: 115.3mg

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 Soup Recipe from The FODMAPPER— Low FODMAP Vegan Curried Potato and Spinach Recipe!

Dinner, Lunch

Low FODMAP Kid-friendly Chicken Tikka Pizza

0 · Feb 4, 2019 · Leave a Comment

A perfect Low FODMAP Kid-friendly Chicken Tikka Pizza recipe that will fulfill all your kids’ cravings for pizza!

Low FODMAP Kid-friendly Chicken Tikka Pizza
A low FODMAP pizza that you can easily make with your kids’ favorite toppings. You won’t be able to resist having at least one slice of this super tasty pizza! Top it with some fresh cilantro to give a slight citrusy touch to your pizza.
Print Recipe

Low FODMAP Kid-friendly Chicken Tikka Pizza

A super easy and flavorsome pizza that you and your kids will love to have in the dinner. Make your own pizza sauce to make it healthy and tempting. Do give this recipe a try at home!
Prep Time10 mins
Cook Time30 mins
Total Time40 mins
Course: dinner, lunch
Cuisine: Italian
Keyword: low fodmap kid friendly recipe
Servings: 4 people
Calories: 380kcal

Ingredients

  • 1 12-inch pizza crust
  • 8 oz. chicken, skinless and boneless
  • 1 tsp garlic oil
  • 2 oz smoked Gouda, shredded
  • 2 oz mozzarella, shredded
  • 2 tbsps scallions, finely chopped (green parts only)
  • 1/8 cup cilantro leaves
  • 2 small tomatoes, diced
  • 1/2 tsp Low FODMAP Certified Spice Mix (Tuscan Herb)
  • 1/2 tsp Kosher salt

Pizza sauce

  • 3 tbsps Low FODMAP Certified Spice Mix (BBQ Seasoning Rub)
  • water, as required to make thick sauce

Instructions

  • Preheat the oven to 450F. Prepare the baking sheet by lining it with parchment paper.
  • In a small mixing bowl, mix Low FODMAP Certified Spice Mix (BBQ Seasoning Rub) in water to make 1/3 cup of slightly thick paste.
  • In another bowl, mix together 1 teaspoon garlic oil and 2 tbsps BBQ sauce and brush it all over the chicken breast. Roast the chicken until it is cooked thoroughly, for at least 20 minutes. Once done, set aside to rest for about 10 minutes and then cut into small chunks.
  • Lightly grease the (14-inches) heavy-duty sheet pan with some oil. Pat out the pizza crust up to 12 inches diameter directly on to the pan. Spread the remaining BBQ sauce all over the pizza crust. Top it with chicken then with the shredded cheeses. Then top with chopped scallions.
  • Bake the pizza for about 10 minutes, or until the crust is crips and browned and the cheese is melted or begins to bubble. Top it with cilantro and serve immediately.

Nutrition

Calories: 380kcal | Carbohydrates: 39g | Protein: 18g | Fat: 18g | Sodium: 623mg

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 Tikka Pizza Recipe from The FODMAP Experts!

Dinner, Lunch

Low FODMAP Kid-friendly Meatballs And Spaghetti

0 · Feb 4, 2019 · Leave a Comment

A low FODMAP Kid-friendly meatballs and spaghetti recipe, that your kids will definitely enjoy!

Low FODMAP Kid-friendly Meatballs And Spaghetti
This is a perfectly healthy way of feeding meat to your kids! Prepare these tasty and juicy meatballs in a tomato sauce seasoned with Low FODMAP Spice Mix (Chili Seasoning Mix). Serve these meatballs with spaghetti topped with some fresh parsley to make it a completely satisfying meal for your kids!
Print Recipe

Low FODMAP Kid-friendly Meatballs And Spaghetti

This low FODMAP and gluten-free recipe is the best protein-packed meal that your kid will surely love!
Prep Time15 mins
Cook Time45 mins
Total Time1 hr
Course: dinner, lunch
Cuisine: Italian
Keyword: low fodmap kid friendly recipe
Servings: 10 people
Calories: 97kcal

Ingredients

  • 1/3 cup warm milk or water
  • 1/4 cup low FODMAP gluten-free fresh breadcrumbs
  • 1 large egg At room temperature
  • 2 tbsp fresh parsley
  • 1 tbsp scallions, finely chopped (green parts only)
  • 1/2 cup Parmesan cheese, finely grated
  • 1 lb lean ground beef
  • 2 tbsps garlic oil
  • 1 tsp Kosher salt
  • 1 tsp Low FODMAP Spice Mix (Chili Seasoning Mix)

Sauce

  • 5 cups tomatoes, diced
  • 1 tsp garlic oil
  • 1000 grams Spaghetti
  • 6 tbsps Low FODMAP Certified Vegetable Stock Powder
  • water, as required
  • 1 tsp Low FODMAP Spice Mix (Chili Seasoning Mix)
  • 1/2 tsp Kosher salt
  • 1/2 tbsp ginger paste

Instructions

For meat balls

  • Preheat the oven to 350°F. Prepare one rimmed baking sheet pan and set aside.
  • In a large bowl, combine together the breadcrumbs, milk or water and let it sit until the breadcrumbs hydrate and soften, for at least 5 minutes. Add parsley, scallions, Parmesan, and egg. Mix well to combine, then add olive oil and meat and combine well using your hands. Season with 1 tsp Kosher salt and 1 tsp Low FODMAP Spice Mix (Chili Seasoning Mix). Make 30 small meatballs and place them on the prepared baking sheet pan, with equal spaces apart.
  • Bake for at least 15 minutes, then gently shake the pan for the meatballs to roll around. Bake until they are thoroughly cooked, for another 15 minutes.

For the tomato sauce and spaghetti

  • Cook spaghetti as per package instruction. Drain and set aside.
  • In a large skillet, heat 1 tsp garlic oil over medium heat and add ginger paste. Stir and add Low FODMAP Spice Mix (Chili Seasoning Mix). Stir well and add diced tomatoes. Reduce the heat and let it simmer.
  • Meanwhile, prepare 2 cups of vegetable broth in a small bowl by adding 6 tbsps Low FODMAP Certified Vegetable Stock Powder in 2 cups of water. Pour this into the skillet with tomato mixture. Increase the heat and bring the mixture to boil. Once it starts to boil, reduce the heat, cover and simmer until the diced tomatoes break apart, for at least 10 minutes.
  • Remove the lid and stir well. Blend the remaining tomato chunks with a hand blender. Once the desired consistency is reached, add the meatballs and cook covered for another 5 minutes.
  • Serve the spaghetti onto the serving platters. Pour the sauce over them and top with two or three meatballs per plate together with fresh parsley. Enjoy!

Nutrition

Calories: 97kcal | Carbohydrates: 11g | Protein: 4.5g | Fat: 4g | Saturated Fat: 1.4g | Polyunsaturated Fat: 0.5g | Monounsaturated Fat: 1.6g | Trans Fat: 0.1g

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 Meatballs And Spaghetti Recipe from The FODMAP Experts!

Dinner, Gluten-Free, Lunch

Low FODMAP Tomato And Quinoa Soup

3 · Jan 27, 2019 · Leave a Comment

Enjoy this rich & healthy Low FODMAP Tomato And Quinoa Soup with your family this winters!

Try this super tasty & healthy Low FODMAP Tomato And Quinoa Soup this winter! Prepare it by using fresh low FODMAP veggies of your own choice and Low FODMAP Dry Vegetable Mix. This is a perfect nutrient-packed soup for those on a strict vegan diet! Quinoa makes it protein-rich and heavy to keep you full!
Print Recipe

Low FODMAP Tomato And Quinoa Soup

This rich and tasty soup is perfect to be served as an appetizer! Top it with fresh parsley to give it a light peppery touch.
Prep Time10 mins
Cook Time1 hr
Total Time1 hr 10 mins
Course: dinner, lunch
Cuisine: American
Keyword: fodmap vegan recipe, fodmap vegeterian recipe
Servings: 14 people
Calories: 110.4kcal

Ingredients

  • 6 medium carrots, thinly sliced
  • 15 oz tomatoes, diced
  • 3 tbsps soy sauce
  • 3 tbsps lemon juice
  • 1 tbsp maple syrup
  • 1 cup uncooked-quinoa
  • 6 cups collard greens
  • 1 tbsp olive oil
  • 1/2 cup tomato paste
  • 1/4 cup water
  • 10 cup water
  • 1 1/2 The Low FODMAP Certified Vegetable Stock Powder
  • 1 tsp kosher salt
  • 1.5 tsps Low FODMAP Certified Spice Mix (Tuscan Herb)

Instructions

  • In a small bowl, stir in the Low FODMAP Certified Vegetable Stock Powder, Low FODMAP Certified Spice Mix (Tuscan Herb) and Kosher salt in 1/4 cup of water.
  • In a large cooking pot, heat the oil, add carrots and saute for a minute. Pour in the stock, cover and cook for at least 10 minutes with occasional stirring. 
  • Prepare the greens while the carrots are cooking.
  • Mix in the remaining ingredients.
  • Increase the heat to a med-high. Cover and boil for at least 8 minutes.
  • Reduce the heat to medium, uncover and simmer for about 30 to 35 minutes.

Nutrition

Calories: 110.4kcal | Carbohydrates: 18g | Protein: 3g | Fat: 3g | Sodium: 480mg

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 Soup Recipe from The FODMAPPER— Low FODMAP Vegan Soup Recipe!

Dinner, Lunch, Vegan, Vegetarian

Low FODMAP Kid-friendly Pesto Pasta

0 · Jan 27, 2019 · Leave a Comment

Prepare this Low FODMAP Kid-friendly Pesto Pasta Recipe, a quick and healthy satisfying meal for your kids!

Low FODMAP Kid-friendly Pesto Pasta
Prepare this flavorsome Low FODMAP Kid-friendly Pesto Pasta, loaded with nutrients! This light & super easy recipe is perfect for summers, ready in just less than an hour! You can add protein source and spice it up with Low FODMAP Certified Spice Mix (Tuscan Herb).
Print Recipe

Low FODMAP Pesto Pasta

Prepare this tasty yet healthy pasta, that even your kids will surely love. Top it with fresh parsley to give a light peppery taste to your pasta!
Prep Time20 mins
Cook Time10 mins
Total Time30 mins
Course: dinner, lunch
Cuisine: Italian
Servings: 4 people
Calories: 282kcal

Ingredients

  • 2 cups gluten-free pasta
  • 1/4 cups arugula leaves
  • 1 1/2 cup spinach leaves
  • 1/4 cup garlic oil
  • 2 tbsps pine nuts
  • 1/2 cup cheddar cheese
  • 2 tsps Low FODMAP Certified Spice Mix (Tuscan Herb)

Instructions

  • In a frying pan, heat 1/4 cup of garlic oil and add 2 tbsps. Low FODMAP Certified Spice Mix (Tuscan Herb).
  • In a blender, add rocket, spinach, cheddar, pine nuts, and oil mixture. Process well until smooth.
  • In a large pot, cook pasta in boil water. Once boiling add the pasta and cook until al dente. Strain and put aside.
  • Using the same pot, add the chopped bacon and cook, then add the cooked pasta and pesto back into the pot, stirring well to combine.
  • Serve with an extra sprinkle of parmesan cheese.
  • Delicious served hot or cold as a pasta salad!!

Nutrition

Calories: 282kcal | Carbohydrates: 91g | Protein: 23g | Fat: 25g | Cholesterol: 14mg | Sodium: 287mg | Vitamin A: 850IU | Iron: 4.9mg

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 Pesto Pasta Recipe from The FODMAP Experts!

Dinner, Gluten-Free, Lunch

Low FODMAP Kid-friendly Potato And Egg Salad

0 · Jan 27, 2019 · Leave a Comment

This Low FODMAP Kid-friendly Potato And Egg Salad is a perfect recipe to be prepared as an appetizer or as a side dish!

Prepare this Low FODMAP Kid-friendly Potato And Egg Salad as a side dish for a family dinner. Boiled potatoes and hard-boiled eggs make a perfect combo when tossed with Low FODMAP Certified Caesar Salad Dressing. Top it with some lettuce leaves and a few tablespoons chopped celery!
Print Recipe

Low FODMAP Kid-friendly Potato And Egg Salad

A tasty and healthy low FODMAP Salad that can be served as a side dish or an appetizer!
Prep Time5 mins
Cook Time25 mins
Total Time30 mins
Course: dinner, lunch
Cuisine: American
Keyword: fodmap experts
Servings: 4 people
Calories: 327kcal

Ingredients

  • 800 grams potato, diced
  • 4 large eggs
  • 1 red bell pepper, thinly sliced
  • 3 tbsps fresh chives
  • 3 tbsps spring onion (green parts only), finely chopped
  • 1/3 cup Low FODMAP Certified Caesar Salad Dressing
  • 1 tbsp lemon juice
  • 1 tomato, diced

Instructions

  • Bring water to boil in a large saucepan over medium-high heat and add the potatoes. Reduce the heat and boil for 15-20 minutes more until potatoes are cooked and tender. Drain and set aside to cool.
  • Meanwhile, hard-boil the eggs. Once done, cut the eggs into quarters.
  • While boiling the eggs, prepare the red bell peppers by cutting them into thin slices. Also, cut the tomatoes into pieces. Finely chop the spring onions (green tips only) and chives.
  • Prepare the salad dressing by mixing together the Low FODMAP Certified Caesar Salad Dressing, lemon juice and, lemon juice.
  • In a large bowl, toss together the potatoes, scallions, red bell pepper, tomatoes, chives together with the salad dressing and top it with hard-boiled eggs.
  • Serve and enjoy!

Nutrition

Calories: 327kcal | Carbohydrates: 44.4g | Protein: 13.5g | Fat: 11.2g | Fiber: 4.4g

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 Potato And Egg Salad Recipe from The FODMAP Experts!

Dinner, Lunch

Low FODMAP Kid-friendly Chicken Fingers

0 · Jan 27, 2019 · Leave a Comment

Serve these Low FODMAP Kid-friendly Chicken Fingers to enjoy with your kids at the dinner table!

Low FODMAP kid-friendly Chicken Fingers Recipe
Prepare these chicken fingers by marinating the chicken strips with Low FODMAP Certified Spice Mix to make them more flavorful. These golden and crunchy strips are life changing! You can serve these chicken fingers with a spicy dipping that your kids love.
Low FODMAP Kid-friendly Chicken Fingers
Print Recipe

Low FODMAP Chicken Fingers

Looking for a quick and easy meal recipe? These tasty & crispy fried chicken fingers can be prepared in less than 30 minutes!
Prep Time15 mins
Cook Time6 mins
Total Time21 mins
Course: dinner, lunch
Cuisine: American
Keyword: low fodmap kid friendly recipe
Servings: 4 people
Calories: 274kcal

Ingredients

  • 1/2 cup quinoa (rinsed)
  • 1/4 cup freshly grated parmesan
  • 1/4 cup rice flour
  • 2 large eggs
  • 2-3 chicken breasts
  • 2 tbsps olive oil
  • 1/4 cup dipping, for serving
  • 2 tsps Low FODMAP Certified Spice Mix
  • 1 tsp kosher salt

Instructions

  • Add quinoa, parmesan, thyme, Low FODMAP Certified Spice Mix, Kosher salt, and parsley in a food processor and process until powdery. Transfer the mixture on to a plate and set aside.
  • In a small bowl, crack in the eggs and lightly beat them using a fork. Add the rice flour on to a plate. Set aside.
  • Cut the chicken breasts into 1/2 inch strips. Coat each strip one by one with rice flour followed by beaten eggs and finally through the quinoa mixture.
  • In a frying pan, heat 1 tbsp of olive oil. Once the oil is thoroughly heated, fry the chicken strips in two batches. Cook for about 6 minutes, turning once. Add more oil, if required.
  • Once done, drain the excess oil from the strips using a wire rack and transfer them on to a platter. Fry the second batch in the same way.
  • Serve with dipping sauce of your own choice and enjoy!

Nutrition

Calories: 274kcal | Carbohydrates: 14g | Protein: 20g | Fat: 15g | Saturated Fat: 2.9g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 4.3g | Trans Fat: 0.1g | Fiber: 1.4g

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 Fingers Recipe from The FODMAP Experts!

Dinner, Lunch

Low FODMAP Chicken With Broccoli|No Onion No Garlic Recipes

18 · Jan 27, 2019 · Leave a Comment

An incredibly tasty Low FODMAP Chicken With Broccoli, that you will love to have in the dinner!

Low FODMAP Chicken With Broccoli
Prepare this fast and easy Low FODMAP Chicken And Broccoli recipe without the use of garlic and onion! Marinade the chicken using Low FODMAP Spice Mix (Chili Seasoning Mix), salt and reduced-sodium soy sauce to incorporate the taste into the chicken as well. Serving it with fried rice or plain rice makes a perfect satisfying meal!
Low FODMAP Chicken With Broccoli
Print Recipe

Low FODMAP Chicken With Broccoli

A gluten-free recipe that can be quickly prepared within no time with a few simple ingredients!
Prep Time10 mins
Cook Time15 mins
Marination time1 hr
Total Time25 mins
Course: dinner, lunch
Cuisine: Asian
Keyword: garlic free recipe, no onion no garlic recipe, onion free recipe
Servings: 4 people
Calories: 219kcal

Ingredients

  • 2 cups broccoli, cut into florets
  • 2 chicken breasts, cut into bite-sized pieces
  • 1 red bell pepper, thinly sliced
  • 2 tbsps olive oil
  • 1 tsp sesame seeds

Marinade

  • 1 tbsp Low FODMAP Spice Mix (Chili Seasoning Mix)
  • 1 tsp maple syrup
  • 1 tbsp reduced sodium and gluten-free soy sauce
  • 1 tbsp water
  • 1 tbsp garlic-infused oil

Sauce

  • 1/4 cup gluten-free soy sauce
  • 1 tbsp maple syrup
  • 1 tbsp rice vinegar
  • 1 tbsp garlic-infused olive oil
  • 1 tbsp water

Instructions

  • In a small bowl, mix all the marinade ingredients.
  • In a shallow container, combine chicken cubes together with marinade containing Low FODMAP Spice Mix (Chili Seasoning Mix) and place in the refrigerator for about 1 – 2 hours.
  • In another small bowl, mix all the sauce ingredients.
  • Heat 1 tbsp olive oil in a frying pan over medium-high heat. Add the marinated chicken and half of the sauce. Cook the chicken for about 8-10 minutes, or until cooked thoroughly. Remove the chicken from the pan on to a plate.
  • Heat another tablespoon of olive oil over medium heat. Add red peppers and broccoli and saute for about 5 minutes, or until tender.
  • Add the chicken, the leftover sauce and sesame seeds. Cook, until the sauce thickens, or for 2 more minutes.
  • Serve with fried rice or plain white rice. Enjoy!

Nutrition

Calories: 219kcal | Carbohydrates: 14g | Protein: 15g | Fat: 12g | Cholesterol: 39mg | Sodium: 508mg

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 With Broccoli recipe!

Dinner, Gluten-Free, Lunch

Low FODMAP Vegan Alfredo Pasta With Sunflower Seeds

1 · Jan 21, 2019 · Leave a Comment

Low FODMAP Vegan Alfredo Pasta With Sunflower Seeds, a delicious recipe for a healthy dinner with family!

Satisfy your cravings for pasta with this simple yet healthy vegan pasta seasoned with
Low FODMAP Certified Spice Mix (Tuscan Herb). The best way to add color to your pasta is to add low FODMAP veggies to it! Top it with ground sunflower seeds to make it more nutritious.
Print Recipe

Low FODMAP Vegan Alfredo Pasta

This quick & easy vegan pasta is loaded with nutrient-packed veggies! It is a perfectly cooked pasta topped with sunflower seeds to make your meal more healthy and palatable at the same time.
Prep Time20 mins
Cook Time15 mins
Total Time35 mins
Course: dinner, lunch
Cuisine: Italian
Keyword: fodmap vegan recipe, fodmap vegeterian recipe
Servings: 2 people
Calories: 131kcal

Ingredients

  • Garlic infused oil, for frying
  • baby tomatoes, halved
  • 2 cups spinach
  • 2 servings gluten free pasta
  • 1.5 tbsp fresh lemon juice
  • 1.5 tbsp garlic infused oil
  • 1 tbsp nutritional yeast
  • 3/4 cup unsweetened almond milk
  • 1/2 cup raw sunflower seeds
  • 1 tbsp Low FODMAP Certified Spice Mix (Tuscan Herb)
  • 1/4 cup green beans
  • parsley, for serving

Instructions

  • In a bowl, add sunflower seeds and pour the hot water over them. Set aside for at least 30 minutes. Drain and blend sunflower seeds together with nutritional yeast, almond milk, lemon juice, and garlic infused oil, Low FODMAP Certified Spice Mix (Tuscan Herb) in a blender, until smooth.
  • Cook pasta as per the instructions on the package keeping some of its water reserved.
  • In a large pan, heat a little garlic infused oil and saute green beans, spinach, and tomatoes in it. 
  • Combine pasta with sauteed veggies and alfredo sauce and add a little reserved pasta to attain the desired consistency.
  • Keep it on low heat for a few minutes. Top it with chives and parsley and serve. Enjoy!

Nutrition

Calories: 131kcal | Carbohydrates: 25g | Protein: 5g | Fat: 1.1g | Saturated Fat: 0.2g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 0.1g | Cholesterol: 33mg

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 Alfredo Pasta With Sunflower Seeds recipe from The FODMAPPER— Low FODMAP Vegan Alfredo Pasta With Sunflower Seeds Recipe!

Dinner

Low FODMAP Grilled Veggies With Sesame Seeds

1 · Jan 21, 2019 · Leave a Comment

Enjoy this Low FODMAP Grilled Veggies With Sesame Seeds recipe as a main course for lunch or dinner!

Low FODMAP Grilled Veggies With Sesame Seeds
Sweetness and crunchiness of the carrots makes a perfect combination with a nutty and woodsy mushrooms! Season the mix of veggies with Low FODMAP Certified Spice Mix (Lemon Herb Seasoning) with a hint of toasted sesame seeds!
Low FODMAP Grilled Veggies With Sesame Seeds
Print Recipe

Low FODMAP Grilled Veggies With Sesame Seeds

This quick & simple recipe is a healthy option for those on a vegan diet! You can serve this with brown rice to satisfy your hunger. 
Prep Time10 mins
Cook Time5 mins
Total Time15 mins
Course: dinner, lunch
Cuisine: American
Keyword: fodmap vegan recipe, fodmap vegeterian recipe
Servings: 4 people
Calories: 234kcal

Ingredients

  • 4 cups mushrooms, thinly sliced (oyster only)
  • 2 cups caroots, thinly sliced
  • 2 cups scallions, sliced (green part only)
  • 2 cups red bell pepper, thinly sliced
  • 1 cup green beans
  • 2 tsps toasted sesame seeds
  • 4 tbsps garlic infused oil
  • 2 tsps Low FODMAP Certified Spice Mix (Lemon Herb Seasoning)
  • 2 tbsps unseasoned rice vinegar
  • 2 tbsps reduced-sodium soy sauce

Instructions

  • Prepare the grill on medium-high heat. In a large bowl, toss carrots, scallions, green beans and mushrooms with 3 tbsps. garlic infused oil. Season the veggies with 1 tsp Low FODMAP Certified Spice Mix (Lemon Herb Seasoning).
  • Grill the veggies, turning occasionally until they turn charred and tender in spots for about 4 minutes. Cool the veggies slightly on a cutting board.
  • Meanwhile, take a large bowl and whisk in vinegar, soy sauce, sesame oil, and remaining 1 tbsp. garlic infused oil.
  • Pour the vinaigrette over the veggies and season with another teaspoon of Low FODMAP Certified Spice Mix (Lemon Herb Seasoning). In the end, toss them with or sprinkle sesame seeds. Serve and enjoy!

Nutrition

Calories: 234kcal | Carbohydrates: 36g | Protein: 6g | Fat: 25g | Fiber: 12g

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 Grilled Veggies With Sesame Seeds recipe from The FODMAPPER—Low FODMAP Grilled Veggies With Sesame Seeds Recipe!

Dinner, Lunch

Low FODMAP Kid-friendly Fish Tacos With Spicy Sauce

2 · Jan 21, 2019 · Leave a Comment

Serve this Low FODMAP Kid-friendly Fish Tacos with Spicy Sauce to make your meal more flavorful!

Low FODMAP Kid-friendly Fish Tacos With Spicy Sauce
This is a great family meal that can be prepared at home within 30 minutes only! Now, you can have these Low FODMAP Tacos that tastes great when seasoned with
Low FODMAP Certified Spice Mix (Mexican/Taco Seasoning Mix). You can make your own nutrient-packed Mexican slaw by adding low FODMAP veggies of your own choice!
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Low FODMAP Kid-Friendly Fish Tacos Recipe

Tasty & healthy tacos loaded with fish and veggies, can be prepared in just half an hour1
Prep Time25 mins
Cook Time5 mins
Total Time30 mins
Course: dinner, lunch
Cuisine: Mexican
Keyword: low fodmap kid friendly recipe
Servings: 4 people
Calories: 430kcal

Ingredients

Taco sauce

  • 1 tbsp fresh lime juice
  • garlic infused olive oil, as required
  • 1/4 cup mayonnaise made with olive oil
  • 1 tbsp Low FODMAP Certified Spice Mix (Mexican/Taco Seasoning Mix)
  • 1 tsp Kosher salt
  • 3 tbsps lactose-free milk

Mexican filling

  • 3 cups red cabbage, finely shredded
  • 1/2 cup spring onions, thinly sliced (green part only)
  • 3/4 cup cucumber, chopped
  • 1 1/4 lbs cod, boneless
  • 10 (6 inch) corn tortillas
  • 1/4 cup fresh cilantro, chopped
  • salt to taste
  • 1/2 tsp sugar
  • 1 tbsp lime juice
  • 1 tbsp garlic infused oil

Instructions

For Mexican Slaw

  • In a medium bowl, combine shredded cabbage, spring onions, cilantro, and cucumber. Add 1/2 tsp sugar, 1 tbsp lime juice and salt to taste. Stir well and set aside.

Taco sauce

  • In a large bowl, combine the salt, 1 tbsp lime juice, Low FODMAP Certified Spice Mix (Mexican/Taco Seasoning Mix) and 1 tbsp plus 1 tsp garlic infused oil and mix well to form a thick paste.
  • In a small bowl, add mayonnaise and 2 tsp of spice mixture. Stir until well-combined. Pour in the milk gradually with constant stirring to make the mixture pourable. Once done, set aside.

For the Fish

  • Cut the fish into ¾-inch slices. Add the fish slices into the large bowl with the spice paste and stir well until properly coated. Take a large skillet and place it over medium-high heat. Add another teaspoon of garlic-infused oil to the skillet and slightly tilt the skillet to evenly coat it with oil.
  • Add the fish pieces and cook for about 3-5 minutes or until cooked thoroughly. Set aside.

For the tortillas

  • Place the tortillas onto a microwave-safe plate. Place another plate of the same size upside down over the tortillas forming a lid. Microwave the tortillas on high power for at least 1 to 1 ½ minute, or until soft and pliable.
  • To assemble everything, top each taco with a few pieces of fish, Mexican slaw with a drizzle of spicy taco sauce. Serve & enjoy!

Nutrition

Calories: 430kcal | Carbohydrates: 28g | Protein: 23g | Fat: 17g | Fiber: 13g

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Dinner, Lunch

Low FODMAP Kid-friendly Sweet & Spicy Pork Kebabs

0 · Jan 20, 2019 · Leave a Comment

Try these Low FODMAP Kid-friendly Sweet & Spicy Pork Kebabs, that you and your kids will surely love!

Low FODMAP Kid-friendly Sweet Spicy Pork Kebabs
Marinate these pork pieces in Low FODMAP Certified Spice Mix (BBQ Seasoning Rub) to add sweetness and spiciness to your kebabs! Add fresh and vibrant veggies to your skewers in between the pork pieces to make the dish look more attractive to your kids.
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Low FODMAP Sweet & Spicy Pork Kebabs

These sweet & spicy pork kebabs are perfect for a light family dinner! Veggies on the skewers will make your kebabs look appetizing for kids too.
Prep Time10 mins
Cook Time12 mins
Total Time22 mins
Course: dinner
Cuisine: American
Keyword: low fodmap kid friendly recipe
Servings: 6 people
Calories: 145.6kcal

Ingredients

  • 1 lb pork loin chop
  • 1 cucumber, sliced
  • 4 small tomatoes, sliced
  • 2 1/2 tbsps Low FODMAP Certified Spice Mix (BBQ Seasoning Rub)
  • 4 tbsps lime juice
  • fresh parsley leaves, for serving

Instructions

  • Put 12 (10-inch) wooden skewers in water for about 20 minutes, so that the wood doesn’t burn on the grill. 
  • In a small bowl, combine Low FODMAP Certified Spice Mix (BBQ Seasoning Rub) and lime juice. Set aside.
  • Cut the pork into cubes. Add the spice mixture over the pork pieces and stir well to coat. Marinate for about 15 minutes.
  • Make each kebab followed by tomato and cucumber slices by sliding them onto the skewer. This should be done in such a way that each skewer has at least 3 pork pieces with veggies. Prepare 12 kebabs by following the same procedure.
  • Preheat the gas grill or charcoal grill. And grill the kebabs for at least 10-12 minutes, until pork is completely cooked.
  • Once done, serve with a low FODMAP sauce of your own choice. Enjoy!

Nutrition

Calories: 145.6kcal | Carbohydrates: 0.4g | Fat: 8.2g | Cholesterol: 44.8mg | Sodium: 903.5mg | Fiber: 1.5g

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We hope you enjoyed this gluten-free & Low FODMAP Kid-friendly Sweet & Spicy Pork Kebabs Recipe from The FODMAP Experts!

Dinner

Low FODMAP Kid-friendly Baked Salmon

0 · Jan 20, 2019 · Leave a Comment

This simple yet tasty Low FODMAP Kid-friendly Baked Salmon is the best choice for a healthy dinner at home!

Low FODMAP Kid-friendly Baked Salmon

This baked salmon tastes great when marinated with ginger-garlic paste, lemon and Low FODMAP Spice Mix (Adobo Seasoning). Prepare it in just half an hour with fresh colorful veggies to attract your kids and to add more fiber to your diet. You can add this recipe to your deliciously healthy recipes collection!
Print Recipe

Low FODMAP Kid-friendly Baked Salmon

This low FODMAP and gluten-free recipe, when served with fresh veggies, makes your dinner more flavorful!
Prep Time10 mins
Cook Time20 mins
Total Time30 mins
Course: dinner
Cuisine: American
Keyword: low fodmap kid friendly recipe
Servings: 6 people
Calories: 208kcal

Ingredients

  • 1 lb fresh salmon
  • 3 tbsps garlic oil extra virgin
  • 1 tsp ginger paste
  • 1 tbsp Low FODMAP Spice Mix (Adobo Seasoning)
  • 3 tbsps lime juice

Instructions

  • Preheat the oven to 400˚F. In a small bowl, mix the oil, Mix the garlic oil, and ginger paste, lime juice and Low FODMAP Spice Mix (Adobo Seasoning). Set aside for about 10 minutes.
  • Line your baking sheet with aluminum foil and lightly grease it with oil using a brush or an oil spray.
  • Dip the salmon fillets into the spice mixture and evenly coat it with the mixture and arrange them on the baking sheet.
  • Bake the salmon for about 10 minutes, or until completely done.
  • Serve with lemon and grilled veggies of your own choice, if desired. Enjoy!

Nutrition

Calories: 208kcal | Protein: 20g | Saturated Fat: 3.1g | Polyunsaturated Fat: 3.9g | Monounsaturated Fat: 3.8g | Cholesterol: 55mg | Sodium: 59mg

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Dinner, Gluten-Free

Low FODMAP Vegan Burger Patties

5 · Jan 19, 2019 · Leave a Comment

Low FODMAP Vegan Patties to make your burgers more healthy and nutrient-rich!

Low FODMAP Vegan Burger Patties
These flavor-packed Low FODMAP Vegan Patties are perfect option for those on a strict-vegan diet! No dairy no eggs but incredibly delicious with a great texture! You just have to add some low FODMAP veggies, some leftover stale bread or rice for binding and ofcourse
Low FODMAP Spice Mix (Chili Seasoning Mix) to make it more tasty.
Low FODMAP Vegan Burger Patties
Print Recipe

Low FODMAP Vegan Burger Patties

These flavorful and nutrient-packed burger patties are extremely satisfying. A great way to satisfy your cravings for something hot & spicy!
Prep Time15 mins
Cook Time20 mins
Total Time35 mins
Course: dinner
Cuisine: American
Keyword: fodmap vegan recipe, fodmap vegeterian recipe
Servings: 10 people
Calories: 177kcal

Ingredients

  • 1 cup cooked rice
  • 3/4 cup lentils, canned
  • 1/2 cup carrots, grated
  • 1.5 cups fresh bread crumbs
  • 1 cup canned mushrooms, oyster only
  • 1/2 cup fresh parsley, chopped
  • 1/8 cup ground raw sunflower seeds
  • 1 tbsp Low FODMAP Spice Mix (Chili Seasoning Mix)
  • Kosher salt to taste
  • Olive oil, as required
  • gluten free burger buns, lettuce leaves and sliced tomatoes, for serving

Instructions

  • Preheat the oven to 300°F. In a large mixing bowl, combine the veggies, ground sunflower seeds, lentils, cooked rice, bread crumbs, Kosher salt and Low FODMAP Spice Mix (Chili Seasoning Mix). Using your hands, work the ingredients together. Set the mixture aside for 10 minutes. 
  • Make the desired shape of the burger patties and line them on a baking tray, oiled with some olive oil. Place the tray in the oven and bake the patties for at least 20-30 minutes, or until golden brown.
  • Once done, remove the baking tray and serve the patties with burger buns, lettuce leaves, and tomatoes. Enjoy!

Nutrition

Calories: 177kcal | Carbohydrates: 14g | Protein: 16g | Fat: 10g | Fiber: 7g

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Dinner, Lunch, Vegan, Vegetarian

Low FODMAP Instant Pot Taco Salsa Chicken| No Onion No Garlic Recipe

13 · Jan 19, 2019 · Leave a Comment

A low FODMAP Instant Pot Recipe that you will surely love!

Low FODMAP Instant Pot Taco Salsa Chicken No Onion No Garlic Recipe

This super simple and easy to prepare only takes 3 ingredients – chicken, salsa, and taco seasoning. A perfect addition to your low FODMAP slow cooker & instant pot recipes collection!

low fodmap instant pot recipes salsa chicken
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Low FODMAP Instant Pot Taco Salsa Chicken

An easy, delicious low FODMAP instant pot taco salsa chicken recipe.
Prep Time2 mins
Cook Time8 mins
Resting time10 mins
Total Time20 mins
Course: Main Course
Cuisine: American, Mexican
Keyword: fodmap instant pot, low fodmap instant pot recipes
Servings: 2
Calories: 294kcal

Ingredients

  • 1 pounds boneless skinless chicken thighs. You can also use chicken breasts
  • 0.65 ounces Casa de Sante Taco Mexican Seasoning
  • 0.5 cup Salsa Chunky Mild by Casa de Santé

Instructions

  • Season each side of the chicken thighs with about 1 – 2 teaspoons of Casa de Sante Taco Mexican Seasoning. Turn on the instant pot or pressure cooker.  
  • Mix Casa de Sante low FODMAP salsa and the rest of Casa de Sante low FODMAP taco seasoning, and coat the chicken with the salsa mix. Close the instant pot lid set the vent to sealing. Cook for 8 minutes on manual or pressure cook.
  • Let the pressure release naturally for 10 minutes. Serve the chicken with low FODMAP vegetable sides. Optional: Shred the chicken in the instant pot and mix well. Use this shredded chicken for tacos, enchiladas, quesadillas, tortilla soup, pizzas or taco salad.

Nutrition

Calories: 294kcal | Carbohydrates: 9g | Protein: 49g | Fat: 5g | Saturated Fat: 1g | Cholesterol: 145mg | Sodium: 1465mg | Potassium: 1024mg | Sugar: 4g | Vitamin A: 1245IU | Vitamin C: 8.1mg | Calcium: 31mg | Iron: 1.7mg

For more amazing low FODMAP instant pot recipes, click here.

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Dinner, Lunch

Low FODMAP Veggies & Quinoa Salad

1 · Jan 19, 2019 · Leave a Comment

Prepare this Low FODMAP Veggies & Quinoa Salad, packed with IBS-friendly protein that won’t leave you hungry!

Low FODMAP Veggies & Quinoa Salad
This hearty protein-packed quinoa salad will keep you fueled for a long time. Light & fluffy texture of quinoa makes a perfect combo with crunchy arugula leaves and the pine nuts! you can serve this salad as an appetizer that will give a great start to your meal!
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Low FODMAP Veggies And Quinoa Salad

This Low FODMAP salad is the best option for those who want to add more nutrition to their diet!
Prep Time10 mins
Total Time10 mins
Course: dinner
Cuisine: Mediterranean
Keyword: fodmap vegan recipe, fodmap vegeterian recipe
Servings: 6 people
Calories: 271kcal

Ingredients

  • 2 tbsp garlic infused oil
  • 2 tbsps water
  • 2 tbsps Low FODMAP Certified Salad Dressing (Original Grapefruit)
  • 1 1/2 cups fresh cilantro leaves, chopped
  • 1/3 cup pine nuts, lightly toasted
  • 1.5 oz arugula leaves
  • 1.5 oz kale
  • 1 cup tomatoes, chopped
  • 1 cucumber, chopped
  • Kosher salt to taste

Instructions

  • In a large bowl, mix together the ingredients including cucumber, tomatoes, kale, arugula leaves, quinoa, and pine nuts.
  • Add Low FODMAP Certified Salad Dressing (Original Grapefruit) and garlic-infused oil, and toss with all the ingredients.
  • Serve and enjoy!

Nutrition

Calories: 271kcal | Carbohydrates: 35g | Protein: 9.2g | Fat: 11g | Sodium: 728mg | Fiber: 8.6g

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Dinner, Lunch, Uncategorized, Vegan, Vegetarian

Low FODMAP Vegan Lasagna

3 · Jan 19, 2019 · Leave a Comment

Make this Low FODMAP Vegan Lasagna for a hearty meal to enjoy with your family!

Low FODMAP Vegetarian Lasagna
Satisfy your hunger with this Low FODMAP Vegan Lasagna Recipe! Silken tofu, sprinkled with cheesy tasting nutritional yeast, makes an appetizing vegan substitute for Parmesan and Ricotta cheese. Add Low FODMAP Certified Spice Mix (Tuscan Herb) that has all kinds of herbs & spices to make mouth-watering lasagna.
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Low FODMAP Vegan Lasagna

Whole wheat noodles with a lot of veggies make a healthy combination together for dinner or lunch!
Prep Time35 mins
Cook Time1 hr
Total Time1 hr 35 mins
Course: dinner, lunch
Cuisine: Italian
Keyword: fodmap vegan recipe, fodmap vegeterian recipe
Servings: 6 people
Calories: 324kcal

Ingredients

  • 8 oz whole-wheat lasagna noodles
  • 4 tbsps garlic infused oil
  • 4 medium courgettes, chopped
  • 1 large eggplant, diced
  • 1 large red bell pepper, thinly sliced
  • 4 cups tomatoes, chopped
  • 1.5 tbsp Low FODMAP Certified Spice Mix (Tuscan Herb)
  • 1 (16 oz package) crumbled and patted dry silken tofu
  • 2 tbsps. nutritional yeast
  • fresh basil, for garnish
  • 10 oz mushrooms, oyster

Instructions

  • 1. Preheat the oven to 400°F. Grease a 9-by13-inch baking dish using garlic infused oil.
  •  Pour the water in a large pot and bring it to boil. Add noodles and cook as per the directions that are given on the package. Drain.
  • Pour 2 tbsps. oil in a large skillet and allow it to simmer over medium heat. Add mushrooms; cook, by constant stirring for about 7-9 minutes until softened.
  •  Add, Low FODMAP Certified Spice Mix (Tuscan Herb) and allow them to simmer.
  • In a small bowl, stir nutritional yeast, tofu and the remaining 1 tbsp. oil together.
  •  Pour and spread over 1 cup of tomato sauce in the prepared baking dish. Top it with ¼ of the noodles followed by 1 cup sauce.  Add ¼ of the tofu and yeast mixture over the top. Repeat the same procedure by making 3 more layers with the remaining sauce, tofu mixture, and the noodles.
  • Serve and enjoy!
  • Cover it with foil and allow it to bake for 30-40 mins until bubbles start appearing around the edges of the dish. bubbling around the edges. Take out the baking dish and allow it to stand for 10 minutes.

Nutrition

Calories: 324kcal | Carbohydrates: 42g | Protein: 15g | Fat: 11g | Fiber: 8g

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

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Dinner, Vegan, Vegetarian

Low FODMAP Vegan Walnut Salad

0 · Jan 18, 2019 · Leave a Comment

Prepare this Low FODMAP Vegan Walnut Salad as an appetizer for dinner or you can also serve this as a side dish with a burger or curry!

Low FODMAP Vegan Walnut Salad

This Low FODMAP Nutritious Fruit & Walnut Salad will make your dinner more healthy by adding more fiber to your diet! Easy & tasty Walnut Salad made with Low FODMAP Certified Salad Dressing (Original Grapefruit)
Home » Dinner » Low FODMAP Vegan Walnut Salad Low FODMAP Vegan Walnut Salad
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Low FODMAP Vegan Walnut Salad

Try this Low FODMAP walnut salad to add more fiber to your diet!
Prep Time10 mins
Cook Time10 mins
Total Time20 mins
Course: Appetizer, dinner
Cuisine: American
Keyword: fodmap vegan recipe, vegetarian low fodmap recipe
Servings: 2 people
Calories: 285kcal

Ingredients

  • 1 cup lettuce
  • 1 cup whole-wheat pasta
  • 1/2 cup tomatoes chopped
  • 1/4 cup cucumber sliced
  • 1/2 tbsp Low FODMAP Certified Salad Dressing (Original Grapefruit)
  • 1/2 tsp freshly ground black pepper if desired
  • 8 halves walnut
  • 1/8 cup cabbage thinly sliced

Instructions

  • In a large bowl, mix together lettuce, whole-wheat pasta, walnut halves, tomatoes, cucumber and cabbage.
  • Add freshly ground black pepper and Low FODMAP Certified Salad Dressing (Original Grapefruit). Toss all the ingredients together with the black pepper and salad dressing until well-combined.
  • Serve as an appetizer or as a side dish with a grilled chicken or beef steak. Enjoy!

Nutrition

Calories: 285kcal | Carbohydrates: 22g | Protein: 5g | Fat: 15g | Cholesterol: 5mg | Sodium: 60mg | Fiber: 2g

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

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Dinner, Lunch, Vegan, Vegetarian

Low FODMAP Veggies Fried Rice | No Onion No Garlic recipe

5 · Jan 15, 2019 · Leave a Comment

Serve these Low FODMAP Veggies Fried Rice with seasoned yoghurt, that will add more flavor to your meal!


Low FODMAP Veggies Fried Rice | No Onion No Garlic recipe

Veggies-packed rice loaded with a variety of nutrients! Drizzle them with some
Kikkoman Gluten Free Tamari Soy Sauce (10oz) – Low FODMAP to make the rice more flavorsome. This recipe requires only a few ingredients, ready in less than an hour!
Low FODMAP Veggies Fried Rice | No Onion No Garlic recipe
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Low FODMAP Veggie Fried Rice

A perfect vegan recipe, loaded with veggies and ready in less than 30 minutes!
Prep Time10 mins
Cook Time12 mins
Total Time22 mins
Course: dinner, lunch
Cuisine: Asian
Keyword: fodmapexperts, noonionnogarlicrecipes – no onion no garlic recipe, onion free recipe, garlic free recipe, the fodmapper
Servings: 4 people
Calories: 163kcal

Ingredients

  • 3 tbsps sesame oil
  • 2 tbsps spring onion, diced (green part only)
  • 1/2 cup carrots, diced
  • 1/2 cup red pepper, diced
  • 2 large eggs
  • 3 tbsps Kikkoman Gluten Free Tamari Soy Sauce (10oz) – Low FODMAP
  • 1 tsp black pepper, (if desired)
  • 4 cups cooked brown rice
  • 1/2 lime, juice only
  • 1/8 cup cilantro & basil, for garnish

Instructions

  • Heat sesame oil in a large skillet over medium heat. Saute green part of the spring onion for at least 2 minutes.
  • Add in the veggies and saute for about 4-5 minutes, until tender.
  • Crack in both the eggs and continue to stir until the mixture starts to scramble. Add the brown rice and Kikkoman Gluten Free Tamari Soy Sauce (10oz) – Low FODMAP to the pan and stir. Reduce the heat, cover and cook for about 3-4 minutes.
  • Turn off the heat and squeeze lime juice and top with cilantro and basil. Serve and enjoy!

Nutrition

Calories: 163kcal | Carbohydrates: 31g | Protein: 4.7g | Fat: 2.3g | Saturated Fat: 0.5g | Sodium: 396mg | Fiber: 7g

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Dinner, Lunch

Low FODMAP Instant Pot Beef & Vegetable Stew |No Onion No Garlic Recipe

5 · Jan 15, 2019 · Leave a Comment

Low FODMAP Instant Pot Beef & Vegetable Stew, a hearty meal that you will love to have for the dinner!

Low FODMAP Instant Pot Beef & Vegetable Stew

Add Gluten Free Organic Asafoetida/Asafetida (Hing) powder into Low FODMAP Instant Pot Beef & Vegetable Stew. This will create an aroma, that you will not get in any other food. This is a perfect recipe for a heartwarming family dinner, ready in just an hour!
Low FODMAP Instant Pot Beef & Vegetable Stew
Print Recipe

Low FODMAP Instant Pot Beef & Vegetable Stew

Prepare this hot & tempting beef stew with vegetables for a heartwarming dinner at home! Enjoy it with brown rice or a whole wheat flatbread!
Prep Time15 mins
Cook Time45 mins
Total Time1 hr
Course: dinner
Cuisine: American
Keyword: garlic free recipe, no onion no garlic recipe, onion free recipe
Servings: 6 people
Calories: 230kcal

Ingredients

  • 2 lbs beef steak, cubed
  • 2 tbsps spring onion (green part only)
  • 500 grams tomatoes, canned
  • 2 bay leaves
  • 3 big potatoes, cut in 6 pieces
  • 1 tsp Gluten Free Organic Asafoetida/Asafetida (Hing) powder
  • 2 tbsps garlic oil
  • water, as required
  • 1/8 cup fresh parsley, chopped
  • 1.5 tbsp Low FODMAP Certified Curry Sauce

Instructions

  • In the instant pot, add garlic oil and Gluten Free Organic Asafoetida/Asafetida (Hing) powder and sauté for about 2 minutes. Add beef and cook for about 3 minutes until brown. Add Low FODMAP Certified Curry Sauce, canned tomatoes, bay leaves and potatoes. Stir and add a little water. Close the lid of the pot, set the pressure vent to sealing and then press stew for 30 minutes.
  • When it displays off, stew is ready. Garnish with chopped fresh parsley.
  • Serve with brown rice or flatbread. Enjoy!

Nutrition

Calories: 230kcal | Carbohydrates: 17g | Protein: 12.5g | Fat: 12.5g | Saturated Fat: 2.3g | Cholesterol: 28mg | Sodium: 780mg | Fiber: 2g

For more amazing low FODMAP recipes, click here.

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Dinner

Low FODMAP Quiche | No Onion No Garlic Recipe

3 · Jan 15, 2019 · Leave a Comment

Enjoy this incredibly delicious Low FODMAP Vegan Quiche with your family!

Low FODMAP Vegan Quiche

This Quiche has a crisp pie-crust, topped with veggies and seasoned with Low FODMAP Spice Mix (Cajun/Creole Seasoning). These easy yet healthy meals are great to serve for a family gathering on Saturday night! Moreover, your kids will also love it. Don’t forget to give this recipe a try!
Low FODMAP Vegan Quiche
Print Recipe

Low FODMAP Vegan Quiche

This tasty, healthy and super easy recipe is a perfect meal to be prepared for a family dinner on weekends!
Prep Time10 mins
Cook Time1 hr
Total Time1 hr 10 mins
Course: dinner
Cuisine: French
Keyword: fodmapexperts, noonionnogarlicrecipes – no onion no garlic recipe, onion free recipe, garlic free recipe, the fodmapper
Servings: 6 people
Calories: 221kcal

Ingredients

  • 1 small gluten-free pie crust, unbaked
  • 3 flax eggs (3 tbsp. flaxseeds in 6 tbsp. water
  • 2 tsps Low FODMAP Spice Mix (Cajun/Creole Seasoning)
  • 1 cup almond milk
  • 1/2 cup roasted red pepper, chopped
  • 1/4 cup fresh spinach, chopped
  • 1 cup Vegan Gourmet Cheddar Cheese, shredded

Instructions

  • Preheat the oven to 350°F.
  • Microwave the spinach on high for a minute or two, until wilted.
  • In a medium bowl, mix together the eggs, almond milk, and Low FODMAP Spice Mix (Cajun/Creole Seasoning).
  • Spread the spinach and roasted pepper at the bottom of the pie crust. Top the veggies with some vegan cheese. Pour the flax egg mixture over it and gently press the veggies down so that they remain submerged in the egg mixture.
  • Bake for at least 50-60 minutes, or until completely set.
  • Serve and enjoy!

Nutrition

Calories: 221kcal | Carbohydrates: 7g | Protein: 12g | Fat: 16g | Saturated Fat: 0.9g | Cholesterol: 11.7mg | Sodium: 414mg | Fiber: 5g

For more amazing low FODMAP recipes, click here.

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Dinner

Low FODMAP Tasty & Juicy Pan-fried Steak| No Onion No Garlic Recipe

1 · Jan 15, 2019 · Leave a Comment

Prepare this tasty & juicy Low FODMAP Tasty & Juicy Pan-fried Steak for lunch in less than 30 minutes!


Print Recipe
Low FODMAP Tasty & Juicy Pan-fried Steak

Serve this hot & sizzling Low FODMAP pan-fried steak, rubbed with
Low FODMAP Certified Spice Mix (BBQ Seasoning Rub), with a side salad made with
Low FODMAP Certified Salad Dressing (Original Grapefruit). You can also pair the steak with a simple mint yogurt sauce to make it more flavorsome.
Print Recipe Low FODMAP Tasty & Juicy Pan-fried Steak
Print Recipe

Low FODMAP Tasty & Juicy Pan-fried Steak

This sizzling and juicy steak is a perfect option for a fabulous lunch. A hint of lemon in the steak gives an additional taste to it. Don’t forget to serve it with a side salad!
Prep Time5 mins
Cook Time20 mins
Marinating time15 mins
Total Time25 mins
Course: lunch, Main Course
Cuisine: American
Keyword: garlic free recipe, no onion no garlic recipe, onion free recipe
Servings: 1 person
Calories: 215kcal

Ingredients

For the steak

  • 1 tbsp butter unsalted
  • 5-7 oz. steak (per person)
  • 1 tsp Low FODMAP Certified Spice Mix (BBQ Seasoning Rub)
  • 1/2 lime, juice only

For the side salad

  • 1 carrot, sliced
  • 1 cucumber, sliced
  • 1/8 cup cabbage, finely chopped
  • 1 tsp Low FODMAP Certified Salad Dressing (Original Grapefruit)

Instructions

For steak

  • Marinade the steak with Low FODMAP Certified Spice Mix (BBQ Seasoning Rub) and lime juice for about 15 minutes.
  • Heat a medium frying pan over medium heat and add butter. Gently shake the pan for evenly coating it with the butter.
  • Add the steak and cook it for about 4 minutes per each side.
  • Once done, transfer it on to the serving plate. Serve with the side salad.

For side salad

  • While the steak is cooking, prepare the veggies for the salad by washing and cutting them.
  • Add them into a small bowl and add Low FODMAP Certified Salad Dressing (Original Grapefruit). Toss the ingredients well with Low FODMAP Certified Salad Dressing (Original Grapefruit) until well combined.
  • Serve with the steak. Enjoy!

Nutrition

Calories: 215kcal | Protein: 20g | Fat: 15g | Saturated Fat: 6g | Monounsaturated Fat: 7g | Sodium: 100mg

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Dinner

Low FODMAP Vegan Arugula Soup Recipe

1 · Jan 10, 2019 · Leave a Comment

Looking for low FODMAP vegan soup recipes?

Low FODMAP Vegan Arugula Soup Recipe

A delicious arugula soup for vegetarians & vegans! This low FODMAP vegan soup recipe is simple, rustic, healthy and flavorful.

Perfect addition to your low FODMAP soup recipes collection!

Print Recipe

Low FODMAP Vegan Arugula Soup Recipe

Simple and scrumptious, this Low FODMAP Vegan Soup recipe is on its own! 
Prep Time10 mins
Cook Time10 mins
Cooling time15 mins
Total Time20 mins
Course: Soup
Cuisine: American
Keyword: Fodmap Vegan Soup Recipe, low FODMAP recipe, low FODMAP soup recipes, Low FODMAP Vegan Arugula Soup Recipe
Servings: 6
Calories: 53kcal

Ingredients

  • 6 ounces arugula (170g)
  • 2 tablespoons garlic oil
  • 1 pound white potatoes (450g), peeled and diced into 1/2-inch cubes
  • 4 cups Casa de Sante low FODMAP vegetable broth (950ml)
  • 1 cup water (240ml)
  • salt and pepper to taste
  • coconut milk for topping (optional)
  • 2 teaspoon Casa de Sante Tuscan Herb Seasoning

Instructions

  • Rinse arugula and set aside.
  • In a pot, heat 2 tablespoons of low FODMAP garlic oil over medium heat.
  • Add Casa de Sante Tuscan Herb Seasoning and saute for 30 seconds, stirring frequently.
  • Add potatoes, low FODMAP vegetable broth, water, and salt to taste. Cook partially covered for about 10 minutes until the potato cubes are easily pierced with a fork.
  • Add arugula, stirring until the arugula wilts. Pour soup into a blender and puree.
  • Serve with a splash of coconut milk (optional)

Nutrition

Calories: 53kcal | Carbohydrates: 10g | Protein: 2g | Sodium: 17mg | Potassium: 425mg | Fiber: 2g | Vitamin A: 675IU | Vitamin C: 12.9mg | Calcium: 68mg | Iron: 3mg

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

And if you love this low FODMAP recipe, feel free to share! We hope you enjoyed another low vegan FODMAP soup recipe from The FODMAPPER— Low FODMAP Vegan Arugula Soup Recipe!

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