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Gluten-Free

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 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

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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

22 · 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

28 · 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

16 · 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

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 Saucy Chicken Meatballs Recipe!

Dinner, Gluten-Free

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

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 Spring Rolls Recipe from The FODMAPPER— Low FODMAP Vegan Spring Rolls Recipe!

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

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 & Gluten-free Lasagna Recipe from The FODMAPPER— Low FODMAP & Gluten-free Lasagna Recipe!

Dinner, Gluten-Free, Lunch

Low FODMAP Kid-friendly Chicken Nuggets

3 · Mar 20, 2019 · Leave a Comment

Low FODMAP Kid-friendly Chicken Nuggets, that your kids will go crazy for!

Low FODMAP Kid-friendly Chicken Nuggets
Prepare these low FODMAP kid-friendly chicken nuggets in a large batch and place them in the freezer. So that, you can quickly fry and serve to your kids when they are hungry. Homemade chicken nuggets are fresh, tasty & juicy and you don’t have to worry about what kind of meat is ground to make nuggets.
Print Recipe

Low FODMAP Kid-friendly Chicken Nuggets

Prepare these crispy and tasty, gluten-free chicken nuggets to satisfy your kids’ hunger! Serve these with their favorite dipping sauce.
Prep Time10 mins
Cook Time20 mins
Total Time30 mins
Course: Snacks
Cuisine: American
Keyword: low fodmap kid friendly recipe
Servings: 4 people
Calories: 169kcal

Ingredients

  • 16 oz chicken breast, boneless and cut into chunky cubes
  • 3/4 cup low FODMAP milk mixed with 1 tsp vinegar to make butter milk
  • 1 large egg
  • 1 cup low-fat gluten-free flour
  • oil, for frying
  • Dipping sauce, as required
  • 1 tsp Low FODMAP Spice Mix (Adobo Seasoning)
  • 1 cup gluten-free bread crumbs

Instructions

  • In a small bowl, crack in the egg and add low FODMAP milk. Beat well and set aside.
  • In another small bowl, add flour and Low FODMAP Spice Mix (Adobo Seasoning). Set aside.
  • Properly coat the chicken pieces with egg mixture followed by the flour mixture. Repeat the procedure again with the other chicken pieces and place them on to a plate.
  • Heat the oil in a large pan over medium heat. Fry the chicken pieces in the oil for about 5 minutes, or until golden and crispy.
  • Fry all the chicken pieces in the same way. Once fried, place them on a plate lined with a paper towel for the excess oil to drip off.
  • Serve immediately with a dipping sauce. Enjoy!

Nutrition

Calories: 169kcal | Carbohydrates: 11g | Protein: 12g | Fat: 9g

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 Nuggets Recipe from The FODMAP Experts.

Gluten-Free, Snacks

Low FODMAP Kid-friendly Potato Croquettes

3 · 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

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 Croquettes Recipe from The FODMAP Experts!

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

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 Hamburge Recipe from The FODMAP Experts!

Dinner, Gluten-Free, 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

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 Mozzarella Sticks Recipe from The FODMAP Experts!

Dinner, Gluten-Free, Lunch, Snacks

Low FODMAP Cheese Quesadillas With Guacamole |No Onion No Garlic Recipe

4 · Feb 12, 2019 · Leave a Comment

These Low FODMAP Cheese Quesadillas With Guacamole are the best snacks to satisfy your cravings for something cheesy and tasty!

Low FODMAP Cheese Quesadillas With Guacamole
These Low FODMAP cheese quesadillas when served with low FODMAP guacamole, makes a perfect healthy combo for snacks! You can easily prepare these within no time with a few simple ingredients. You can even add meat fillings of your own choice together with melting cheesy goodness!
Low FODMAP Cheese Quesadillas With Guacamole
Print Recipe

Low FODMAP Cheese Quesadillas With Guacamole

These super tasty and cheese filling quesadillas with easy to make guacamole are the best choice for healthy snacks! You just need to grab a few ingredients to make it incredibly scrumptious.
Prep Time20 mins
Cook Time10 mins
Total Time30 mins
Course: Snack
Cuisine: Mexican
Keyword: garlic free recipe, no onion no garlic recipe, onion free recipe
Servings: 8 people
Calories: 260.4kcal

Ingredients

For Cheese Quesadillas

  • 16 gluten-free tortillas
  • 16 oz finely shredded cheese,

For guacamole

  • 2 tbsps garlic olive oil
  • 3 avocados
  • 1 tbsp lime juice
  • 1-2 cilantro stalks
  • 1/2 jalapeno
  • 1 tsp Kosher salt
  • 1/2 tsp Low FODMAP Certified Spice Mix (Mexican/Taco Seasoning Mix)

Instructions

For Guacamole

  • In a medium bowl, scoop out the avocado. Chop the jalapeño and cilantro and add them into the avocado. Add 1 tbsp lime juice, 1 tsp Kosher salt, and 1/2 tsp. Low FODMAP Certified Spice Mix (Mexican/Taco Seasoning Mix). Add the garlic oil and adjust the seasoning to taste, if required. If it is too spicy, add some more garlic oil.

For Cheese Quesadillas

  • Lightly grease the frying pan with oil. Heat it over medium heat. Place a tortilla on to the pan. Spread 2 tbsp of cheese over the tortilla. Place another tortilla over it. Spray it with some oil. Cook by pressing down using a spatula, until the base is golden, for 1 to 2 minutes.  Flip it and cook for another 1-2 minutes, using a spatula. Repeat the same procedure with remaining cheese and tortillas. Cut the quesadillas into wedges. Serve with guacamole.

Nutrition

Calories: 260.4kcal | Carbohydrates: 30.1g | Protein: 9.5g | Fat: 12.1g | Saturated Fat: 4.9g | Polyunsaturated Fat: 0.6g | Monounsaturated Fat: 3.9g | Cholesterol: 19.6mg

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Gluten-Free, Snacks

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

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Dinner, Gluten-Free, Lunch

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

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Dinner, Gluten-Free, Lunch

Low FODMAP Chicken With Broccoli|No Onion No Garlic Recipes

20 · 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 Kid-friendly Chocolate Chunk Cookies

1 · Jan 24, 2019 · Leave a Comment

These Low FODMAP Kid-friendly Chocolate Chunk Cookies are the best snacks for the kids to munch on!

Low FODMAP Kid-friendly Chocolate Chunk Cookies
These tasty and yummy Low FODMAP Chocolate Chunk Cookies require only a few ingredients. You can add extra chunks of Low FODMAP Protein Snack Bar to make them look more scrumptious to your kids! Store extra cookies in an air-tight jar so that your kids can snack on them later when a little hungry!
Print Recipe

Low FODMAP Chocolate Chunk Cookies

Bake these awesome chocolate chunk cookies using this super easy recipe that requires only a few simple ingredients that require little or no preparation! Prepare some extra cookies to share with your neighbors too.
Prep Time4 hrs 10 mins
Cook Time12 mins
Chilling time4 hrs
Total Time4 hrs 22 mins
Course: Snacks
Cuisine: American
Keyword: low fodmap kid friendly recipe
Servings: 24 cookies
Calories: 488kcal

Ingredients

  • 2 1/3 cups gluten-free all-purpose flour
  • 1 tsp baking soda
  • 1 tsp salt
  • 1 cup unsalted butter At room temperature
  • 1/2 cup sugar
  • 2 tsps vanilla extract
  • 2 large eggs At room temperature
  • 12 oz Low FODMAP Protein Snack Bar, cut into small chunks
  • 1 1/3 cups pecan or walnut halves, chopped (optional)
  • 1 cup light brown sugar

Instructions

  • Mix together flour, baking soda and salt to combine. Set aside.
  • In a large bowl, add and beat the butter using an electric mixer with medium-high speed until creamy. Add white sugar and brown sugar and beat well for about 3 minutes, or until lightened. Then beat in the eggs one by one and vanilla, until well-incorporated. Add the dry mixture and mix well. Add chocolate chunks (and pecans, if using) and beat well, until combined. Cover the bowl using a plastic wrap and chill for at least 4 hours.
  • Place the racks in the upper and lower thirds of the oven. Preheat the oven to 375°F. Prepare two baking sheets by ling with a parchment paper.
  • Make small sized balls and place 8 per pan. Do not press them down.
  • Bake the cookies, until lightly browned with firm edges, for at least 9 to 12 minutes. Once done, let the cookies cool on the pans without touching. Serve immediately or store in an airtight container for at least 3 days.

Nutrition

Calories: 488kcal | Carbohydrates: 58g | Protein: 6g | Fat: 35g | Sodium: 341mg

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 Chocolate Chunk Cookies Recipe from The FODMAP Experts!

Gluten-Free, Snacks

Low FODMAP Vegan Chocolate Cupcakes

4 · Jan 21, 2019 · Leave a Comment

Treat yourself with these Low FODMAP Vegan Chocolate Cupcakes!

Satisfy your sweet tooth with these incredibly scrumptious Vegan Chocolate Cupcakes. These are perfectly baked gluten-free cupcakes and above all these are vegan-with no egg or dairy. A healthy & IBS-friendly treat that you can enjoy at home with your family! So, top these simple & super yummy cupcakes with Chocolate Ganache Icing, prepared with Low FODMAP Protein Snack Bar.
Print Recipe

Low FODMAP Vegan Chocolate Cupcakes

These rich & tasty, gluten-free cupcakes are the best to curb your cravings for chocolate.
Prep Time15 mins
Cook Time15 mins
icing time2 hrs
Total Time30 mins
Course: Dessert
Cuisine: American
Keyword: fodmap vegan recipe, fodmap vegeterian recipe
Servings: 14 people
Calories: 215.6kcal

Ingredients

Cupcakes

  • 1 1/4 cup gluten-free all-purpose flour
  • 1/4 tsp baking soda
  • 2 tsps baking powder (gluten-free)
  • 1/3 cup unsweetened cocoa
  • 1/2 tsp salt
  • 1 cup coconut milk
  • 2 tsps vanilla extract
  • 2 tsps baking powder (gluten-free)
  • 1 tsp vinegar
  • 1 cup stevia
  • 1/3 cup coconut oil, melted

Chocolate Ganache Icing

  • 1/2 cup (60g) Low FODMAP Protein Snack Bar
  • 1/2 can coconut milk

Instructions

For cupcakes

  • Preheat the oven to 350°F and grease 12 muffin cups with some oil.
  • In a mixing bowl, mix together baking powder, gluten-free flour, baking soda, salt, and cocoa. Set aside.
  • In a large bowl, mix together the coconut milk, vanilla extract, vinegar, and coconut oil. Stir in the dry ingredients until well-combined.
  • Fill 2/3 of the muffin cups with the batter. Place in the preheated oven and bake for about 25 minutes, or until the toothpick when inserted comes out clean.
  • Let the cupcakes cool for at least 30 minutes before decorating.

For Ganache icing

  • In a small saucepan, heat coconut milk over medium-low heat. Stir well until small bubbles begin to form around the edges of the pan.
  • Slightly heat 1/2 cup of Low FODMAP Protein Snack Bar in the microwave for a minute or two. Then add it into a mixing bowl and pour hot coconut milk over it. Stir until well-combined. Cover the bowl using a plastic wrap for at least 2 hours at room temperature with frequent stirring.
  • Using a piping bag or a knife, apply the mixture to cupcakes. Serve and enjoy!

Nutrition

Calories: 215.6kcal | Carbohydrates: 39.3g | Protein: 2.9g | Fat: 5.6g | Saturated Fat: 0.8g | Polyunsaturated Fat: 1.6g | Monounsaturated Fat: 2.7g | Sodium: 269.2mg | Fiber: 3.3g

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 Chocolate Cupcakes recipe from The FODMAPPER—Low FODMAP Vegan Chocolate Cupcakes Recipe!

Gluten-Free, Vegan

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

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

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We hope you enjoyed this gluten-free & Low FODMAP Kid-friendly Baked Salmon Recipe from The FODMAP Experts!

Dinner, Gluten-Free

Low FODMAP Kid Friendly Taco Spaghetti Recipe

0 · Jan 10, 2019 · Leave a Comment

Have a craving for pasta? Look no further than this kid friendly low FODMAP Taco Spaghetti recipe. This is one of our favorite kid friendly low FODMAP recipes!

This is what happens when you combine spaghetti with all of your favorite taco flavors! The best darn weeknight meal ever, that’s what.

Low FODMAP Kid Friendly Taco Spaghetti Recipe
Print Recipe

Low FODMAP Kid Friendly Taco Spaghetti Recipe

One of our favorite low FODMAP recipes— our low FODMAP Taco Spaghetti Recipe. This is what happens when you combine spaghetti with all of your favorite taco flavors! The best darn weeknight meal ever, that’s what. 
Prep Time20 mins
Cook Time25 mins
Total Time45 mins
Course: dinner, Main Course
Cuisine: American, Italian
Keyword: low FODMAP recipe, low FODMAP taco seasoning
Servings: 4
Calories: 439kcal

Ingredients

  • 6 ounces uncooked spaghetti
  • 0.5 pound ground meat
  • 0.5 Case de Santé Taco Mexican Seasoning mix
  • 0.4 cup water
  • 5 ounces diced tomatoes 1/2 a can
  • 0.5 cup shredded low FODMAP cheese mozarella or cheddar
  • 1/3 cup Salsa Chunky Mild by Casa de Santé
  • 1 tbsp garlic oil

Instructions

  • Cook spaghetti according to package directions till firm. Preheat oven to 350°.
  • In a pot, sauté ground meat & Casa de Sante low FODMAP taco seasoning over medium heat approximately 7 minutes, until no longer pink. Stir in water and bring to a boil. Reduce heat and simmer, uncovered for 5 minutes, stirring.
  • Add tomatoes, cheese and Casa de Sante low FDOMAP salsa to ground meat. Drain spaghetti; add to vegan ground meat mixture and toss to combine.
  • Add drained spaghetti to ground meat mixture and stir to mix.
  • Transfer the ground meat and spaghetti mixture to a greased baking dish. Cover with foil and bake at 350 for 20 minutes. When done, let rest for 5 minutes before serving.

Nutrition

Calories: 439kcal | Carbohydrates: 47g | Protein: 24g | Fat: 16g | Saturated Fat: 7g | Cholesterol: 60mg | Sodium: 927mg | Fiber: 4g | Sugar: 2g

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

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We hope you enjoyed this Vegetarian Low FODMAP Taco Spaghetti Recipe from The FODMAP Experts!

Dinner, Gluten-Free, Lunch, Vegetarian

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