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!

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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: 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

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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!

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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: 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

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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!

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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: 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

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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!

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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: 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

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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.

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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: 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

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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!

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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: 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

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Low FODMAP Quick & Easy Beef Burger | No Onion No Garlic Recipe

32 · Jan 21, 2019 · Leave a Comment

Prepare this Low FODMAP Quick & Easy Beef Burger in less than an hour!

Low FODMAP Quick & Easy Beef Burger Recipe | No Onion No Garlic Recipe — This Low FODMAP quick & easy beef burger recipe is perfect for those with a busy routine. Because they can prepare it in less than an hour using a few ingredients. Use of
Low FODMAP Certified Spice Mix (BBQ Seasoning Rub) makes its preparation easier.

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Low FODMAP Quick & Easy Beef Burger Recipe | No Onion No Garlic Recipe

This tasty, easy and healthy beef burger is a perfect meal to satisfy your spicy food cravings in a healthy way!

Prep Time15 mins

Cook Time30 mins

Total Time45 mins

Course: Main Course

Cuisine: Mediterranean

Keyword: garlic free recipe, no onion no garlic recipe, onion free recipe

Servings: people

Calories: 613kcal

Ingredients

For Beef patties

1.1 pound ground beef
1 tbsp Low FODMAP Certified Spice Mix (BBQ Seasoning Rub)
0.5 tsp Kosher salt

For salad

4 cups lettuce
1 small cucumber
3 medium tomatoes

For serving

4 gluten-free buns
4 cheese slices

Instructions

Take a large bowl and add ground beef, 1 tbsp. Low FODMAP Certified Spice Mix (BBQ Seasoning Rub) and 0.5 tsp. Kosher salt. Mix the ingredients until well-combined. Divide the patty mixture equally and make patties (2 per each person). Cover the patties in a plastic wrap; place them into the refrigerator for about 15 minutes.
Take a large pan and lightly grease the pan with the cooking spray. Heat the prepared pan over medium-high heat. Fry the patties in the pan for about 7 minutes per each side, or until thoroughly cooked.
Meanwhile, cut thin slices of the cucumber and tomatoes to prepare the ingredients for the salad.
Toast the gluten-free buns, if desired. To assemble the burger, place the patty, salad and cheese slice. Drizzle with mayonnaise, if desired. Serve and enjoy!

Notes

You can even freeze the beef patties for up to a month and defrost in the refrigerator for 10-12 hours before cooking.

Nutrition

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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!

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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: 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

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Low FODMAP Lentil & Sweet Potato Curry

2 · Jan 21, 2019 · Leave a Comment

Low FODMAP Lentil & Sweet Potato Curry, a perfect dish to satisfy your cravings for a hearty meal!

A healthy way of cooking your lentils with squash and sweet potatoes with
Low FODMAP Certified Curry Sauce that has all kinds of spices required to add extra flavor to your curry! Top it with some extra fresh parsley to add a light peppery flavor to your curry.

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Low FODMAP Lentils & Sweet Potato Curry

This super quick & colorful recipe is incredibly tasty that even your kids will love! Serve it with a flatbread or boiled rice to make it a complete meal!

Prep Time10 mins

Cook Time35 mins

Total Time45 mins

Course: lunch, Main Course

Cuisine: Indian

Keyword: fodmap vegan recipe, fodmap vegeterian recipe

Servings: people

Calories: 384.7kcal

Ingredients

2 tbsps olive oil extra virgin
1/2 cup spring onion (green part only)
3 cups sweet potatoes, diced
5 tbsps Low FODMAP Certified Vegetable Stock Powder
1 can tomatoes
3 tbps tomato paste
2 cups lentils, canned
1.5 cups spinach, chopped
1/2 cup Low FODMAP Certified Curry Sauce
1 small can coconut milk
1/2 cup parsley, optional

Instructions

In a large pot, heat the olive oil over medium heat. Add the green onion and saute for about 1 minute. Stir in sweet potato and cook for at least 2 minutes.
Add diced tomatoes, coconut milk, Low FODMAP Certified Curry Sauce and broth prepared with Low FODMAP Certified Vegetable Stock Powder. Stir well and add the lentils together with the tomato paste. Increase the heat up to medium-high. Once it begins to boil, reduce the heat to medium-low and simmer for 30 minutes, or until the cubes of vegetables are soft with occasional stirring.
Once done, gently mix it with the hand blender until the desired consistency is achieved.
Mix in the spinach and let It will wilt down for one minute. Stir in the parsley as well. Adjust the taste by adding more Stir in the spinach. It will wilt down after one minute. Option to also stir in the parsley. Adjust the taste by adding more Low FODMAP Certified Curry Sauce, if desired.
Serve it hot with a flatbread or boiled rice and some extra parsley as a topping. Enjoy!

Nutrition

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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!

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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: 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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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.

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: 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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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

Print Recipe

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:

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

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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!

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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: 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

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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!

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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: 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

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Low FODMAP Vegan Falafel | No Onion No Garlic Recipe

56 · Jan 16, 2019 · 4 Comments

Try these Low FODMAP Vegan Falafel at home for lunch! You will surely love these!

Low FODMAP Vegan Falafel | No Onion No Garlic Recipe — Serve Low FODMAP Vegan Falafel as an appetizer for lunch or as a complete meal in pittas, wraps or burgers. This healthy nutrient-rich recipe is perfect for those on a strict vegan diet. Moreover, Low FODMAP Spice Mix (Chili Seasoning Mix) adds more flavor to your Falafels.

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1 from 1 vote

Low FODMAP Vegan Falafel | No Onion No Garlic Recipe

These soft and crunchy, low FODMAP Vegan Falafels, are a great lunch option for those strictly following a vegan diet! And this recipe also makes a perfect combo with green mint chutney.

Prep Time10 mins

Cook Time25 mins

Total Time35 mins

Course: lunch

Cuisine: Arabic

Keyword: garlic free recipe, no onion no garlic recipe, onion free recipe

Servings: people

Calories: 187kcal

Ingredients

1 cup canned chickpeas
1 cup leek (green leaves only)
2 medium grated carrots
1 large lime
1 cup fresh parsley
1 cup medium grain brown rice
1 tbsp olive oil
2 tsp Low FODMAP Spice Mix (Chili Seasoning Mix)
1 tsp Kosher salt
4 tbsp gluten-free all purpose flour
0.5 cup mint chutney or any other yogurt dip, for serving

Instructions

Pre-cook the brown rice. Grate the carrots and set aside. Chop the fresh parsley and the green leaves of the leek. Squeeze out the juice of a lime. Also, wash the canned chickpeas.
Add all the ingredients including brown rice, grated carrots, chopped parsley, leek leaves, lime juice, canned chickpeas, all-purpose flour, Low FODMAP Spice Mix (Chili Seasoning Mix) and kosher salt in the food processor. Blend the ingredients well until it converts into a smooth paste (add a tbsp. of water, if the mixture is too dry). Once blended well, mix in the gluten-free flour.

For cripsy baked falafels

Preheat the oven to 375ºF. In the meanwhile, prepare a baking tray by lining it with baking paper. Grease the paper with 1 tbsp. of olive oil using a brush. Scoop out the mixture of falafel with the help of a tbsp. and make small patties. Place them in the prepared tray. Brush the tops of falafel with another tbsp. of oil. Let them bake until they turn golden brown, for about 12 minutes per side.

For soft fried falafels

Take a large non-stick frypan and heat it over medium-high heat. Grease it lightly with 1 tbsp. of olive oil. Let it simmer. Scoop out a tbsp. falafel into the frypan making the shape of the patties. Cook each side until they turn golden, for about 2 to 3 minutes. Reduce the heat to avoid burning and add more oil, if required. Once done, take them out on the plate lined with paper towel to drain. Cook these in several batches.
Serve the falafels with mint chutney or dip of your own choice. Enjoy!

Nutrition

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Low FODMAP Hot Thai Chicken Noodles Soup | No Onion No Garlic Recipe

4 · Jan 15, 2019 · Leave a Comment

Low FODMAP Hot Thai Chicken Noodles Soup, a perfect option for cold weather!

Low FODMAP Hot Thai Chicken Noodles Soup | No Onion No Garlic Recipe — There’s no better option than this Low FODMAP Hot Thai Chicken Noodles Soup. Because it has the added goodness of chicken, veggies and Low FODMAP Reduced Sodium Chicken Broth Concentrate, Savory Choice. Each & every spoonful is enjoyable and refreshing. Don’t forget to try this at home!

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Low FODMAP Hot Thai Chicken Noodles Soup

Satisfy your cravings for hot & tasty soup with this simple recipe, ready in just 45 minutes!

Prep Time30 mins

Cook Time15 mins

Total Time45 mins

Course: dinner

Cuisine: Thai

Keyword: garlic free recipe, no onion no garlic recipe, onion free recipe

Servings:

Calories: 338kcal

Ingredients

100 gram rice noodles
1 litre hot water
4 cups Low FODMAP Reduced Sodium Chicken Broth Concentrate, Savory Choice
1 cooked chicken breast, separated into pieces
1 carrot, thinly sliced
1 bok choy leaves
3 spring onion, finely sliced (green part only)
2 bunch of fresh coriander, roughly chopped
2 tbsps Kikkoman Gluten Free Tamari Soy Sauce (10oz) – Low FODMAP
1 tbsp lime juice
2 small Ginger pieces
Salt & pepper, to taste

For serving

1/8 fresh coriander leaves
1 lime wedge
2 tsps olive oil

Instructions

In a deep bowl, add the rice noodles and the hot water. Cover and let the noodles soak for at least 20 minutes, or until softened.
In the meanwhile, prepare the soup base. In a saucepan, add Low FODMAP Reduced Sodium Chicken Broth Concentrate, Savory Choice, carrot, bok choy leaves, spring onion, chicken and Gluten Free Tamari Soy Sauce (10oz) – Low FODMAP and seasonings to taste.
Heat over medium heat until the bubbles start appearing on the top. Reduce the heat. cover and simmer until the veggies are completely cooked.
Equally, add the noodles into the two bowls and pour the soup base over the top. Top with the lime and coriander leaves. Drizzle with some olive oil, if desired. Enjoy!

Nutrition

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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!

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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: 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

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Low FODMAP Crispy Chicken Cutlets | No Onion No Garlic Recipe

1 · Jan 15, 2019 · Leave a Comment

Delicious Low FODMAP Crispy Chicken Cutlets, ready in just less than an hour!

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Low FODMAP Crispy Chicken Cutlets

These hot & crispy chicken cutlets are kid-friendly, ready in just 35 minutes!

Prep Time20 mins

Cook Time15 mins

Marination time15 mins

Total Time35 mins

Course: lunch

Cuisine: Italian

Keyword: garlic free recipe, no onion no garlic recipe, onion free recipe

Servings: people

Calories: 108kcal

Ingredients

2 lbs chicken cutlets
1 cup gluten-free bread crumbs
4 tbsps coconut flour
1 tbsp lemon zest
1/2 cup parmesan cheese, grated
3 eggs, beaten
garlic oil, as required sub with olive oil
2 tbsp Low FODMAP Spice Mix (Cajun/Creole Seasoning)
1/2 cup pecans

Instructions

Add gluten-free bread crumbs, pecans, 1 tbsp. FODMAP Spice Mix (Cajun/Creole Seasoning) and parmesan cheese in the food processor and process until pecans are chopped.
Spread this mixture on to a plate.
In a small bowl, beat the eggs.
Take a large skillet and cover its bottom with some garlic oil and heat for at least 5 minutes over medium-high heat.
In the meanwhile, wash chicken in cold water and pat dry. Mix another tbsp of FODMAP Spice Mix (Cajun/Creole Seasoning) in a shaker bag. Toss the cutlets with this mixture and set aside.
Dip the floured chicken in the beaten eggs and then pat on to the nut mixture so that it covers the chicken. Place the cutlets in the hot oil and cook for about 3 minutes per side. Once done. dish them out on to the serving platter. Repeat the same procedure with the remaining pieces.
Serve with rice & fresh parsley over the top Enjoy!

Nutrition

Calories: 108kcal | Carbohydrates: 6g | Fat: 1.3g | Sodium: 313mg | Fiber: 3.1g

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Low FODMAP Tasty Chicken Wraps | No Onion No Garlic Recipes

0 · Jan 15, 2019 · Leave a Comment

Low FODMAP Tasty Chicken Wraps loaded with chicken, cheese & veggies!

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Low FODMAP Tasty Chicken Wraps

These incredibly delicious wraps are gluten-free and can be made at home with a few simple ingredients in no time!

Prep Time10 mins

Total Time10 mins

Course: lunch

Cuisine: American

Keyword: fodmapexperts, noonionnogarlicrecipes – no onion no garlic recipe, onion free recipe, garlic free recipe, the fodmapper

Servings: people

Calories: 411kcal

Ingredients

8 oz cooked chicken, diced
1/2 cup lettuce
1/4 cup tomatoes, diced
1/4 cup cheese,shredded (optional)
2 tsps white vinegar
2 tbsps low FODMAP Mayonnaise, for serving (if desired)
1 tsp fresh dil, for serving (if desired)

Instructions

In a small bowl, toss the chicken together with vinegar
Divide the chicken for two wraps. Top each with romaine, tomatoes, and cheese. Roll them up.
In a small bowl, mix together dill and mayonnaise. Serve with wraps. Enjoy!

Nutrition

Calories: 411kcal | Carbohydrates: 32.6g | Protein: 33.3g | Fat: 15.9g | Fiber: 2.9g

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Low FODMAP Classic Tuna Salad Sandwich |No Onion No Garlic Recipes

1 · Jan 15, 2019 · Leave a Comment

A protein packed Low FODMAP Classic Tuna Salad Sandwich, that even your kids will love to have in lunch!

Prepare this no Mayo Low FODMAP Classic Tuna Salad Sandwiches for lunch at home. You can prepare these sandwiches in no time with a few simple ingredients. These include veggies, Dijon mustard, and Low FODMAP Certified Salad Dressing (Original Grapefruit!

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Low FODMAP Classic Tuna Salad Sandwiches

These healthy and tasty sandwiches are the best option for a healthy protein packed lunch!

Prep Time10 mins

Total Time10 mins

Course: lunch

Cuisine: American

Keyword: garlic free recipe, no onion no garlic recipe, onion free recipe

Servings:

Calories: 187kcal

Ingredients

1 5oz can Tuna
2-3 tbsps Low FODMAP Certified Salad Dressing (Original Grapefruit)
2 tsp Dijon mustard
1/4 cup cucumber, diced
1 tbsp Chives, minced
4 slices Low FODMAP bread
4 Lettuce leaves
4 slices Tomato

Instructions

In a medium bowl, mix together tuna, Low FODMAP Certified Salad Dressing (Original Grapefruit), cucumber, Dijon, and chives. Evenly spread the mixture onto the two slices of bread.
Top both with lettuce leaves, tomato slices, and the other slice of bread. Serve and enjoy!

Nutrition

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Low FODMAP Lamb & Sweet Potato Fritters|No Onion No Garlic Recipe

1 · Jan 13, 2019 · Leave a Comment

Low FODMAP Lamb & Sweet potato Fritters, a hearty meal that will keep you full and energetic throughout the day!

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Low FODMAP Lamb & Sweet Potato Fritters

Tasty and healthy low FODMAP fritters! This flavor-packed recipe is super easy to make within less than an hour!

Prep Time20 mins

Cook Time20 mins

Total Time40 mins

Course: lunch

Cuisine: American

Keyword: garlic free recipe, no onion no garlic recipe, onion free recipe

Servings: people

Calories: 465kcal

Ingredients

1,5 cups sweet potato, peeled and diced
1.5 cups potato, peeled and diced
1 tbsp olive oil
1 cup green tip of the scallions, finely chopped
1 tbsp ginger, crushed
1 cup fresh cilantro, chopped
2 tsps Low FODMAP Certified Spice Mix (BBQ Seasoning Rub)

Instructions

Preheat the oven to 355ºF. Take a large roasting tray, line it with baking paper and set aside. In the meanwhile, peel and cut the sweet potato and potato into cubes. Add them in a large saucepan containing hot water placed over high heat and let them boil until soft, for at least 10 minutes.
In the meanwhile, heat the oil in a large frying pan and add the crushed ginger. Saute the ginger for a minute or two and then add lamb mince. Cook the mince for at least 3 minutes. Then add spring onion tips, fresh cilantro and Low FODMAP Certified Spice Mix (BBQ Seasoning Rub). Stir until well-combined.
Place the lamb mixture and mashed potato into a large bowl and mix well. Scoop out the mixture with a 1/4 cup measure and shape into equal sized fritters and place them onto the prepared roasting tray. Dust the tray with flour and brush with some olive oil.
Place the tray in the oven and bake until golden brown, for 10 minutes.
Serve with a dip of your own choice. Enjoy!

Nutrition

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Low FODMAP Spicy Hing Chicken Curry | No Onion No Garlic Recipe

11 · Jan 12, 2019 · Leave a Comment

This quick and easy, Low FODMAP Spicy Hing Chicken Curry is flavored with Gluten Free Organic Asafoetida/Asafetida (Hing) powder. It tastes the best, when served with hot flatbread or rice!

Low FODMAP Spicy Hing Chicken Curry | No Onion No Garlic Recipe — Low FODMAP Spicy Hing Chicken Curry, enhanced with Gluten Free Organic Asafoetida/Asafetida (Hing) powder is perfect option for lunch. It does not only makes the curry flavorsome but also adds various health benefits to it.

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Low FODMAP Spicy Hing Chicken Curry | No Onion No Garlic Recipe

Satisfy your hunger with this hot & spicy Hing Chicken curry, thickened with greek yogurt! Hing adds more health benefits to your meal!

Prep Time10 mins

Cook Time25 mins

Marinating time15 mins

Total Time30 mins

Course: lunch

Cuisine: Indian

Keyword: garlic free recipe, no onion no garlic recipe, onion free recipe

Servings: people

Calories: 114kcal

Ingredients

2 chicken breasts
3 medium tomatoes, chopped
1 inch ginger, peeled and grated
2 tbsp olive oil
1/2 tsp Gluten Free Organic Asafoetida/Asafetida (Hing) powder
2 tsp Low FODMAP Certified Curry Sauce
2 tbsp Greek yogurt
4 tbsp chopped fresh parsley leaves
2 tortilla or flatbread, for serving

Instructions

Cut the chicken breast into bite-sized chunks and put them in a bowl. Add 1 tsp of Low FODMAP Certified Curry Sauce. Mix well and marinate for at least 15 minutes.
Heat 2 tbsp. olive oil in a large pan. Add ginger and saute for 1 minute. Add the marinated chicken chunks and cook for about 5 minutes, or until brown. Add another tsp. of Low FODMAP Certified Curry Sauce, 1 tsp. Gluten Free Organic Asafoetida/Asafetida (Hing) powder and chopped tomatoes. Stir and add water, if required. Cover and simmer for about 10 minutes. Add more curry sauce to adjust the taste, if desired.
Remove the cover, add 2 tbsp. yogurt and stir well until the tomatoes break away and the oil starts appearing on the top. Add water, as needed. Add 2 tbsps of chopped fresh parsley leaves and stir well. Cover again and simmer for about 10 minutes.
Serve with tortilla or flatbread and chopped fresh parsley on the top.

Nutrition

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Low FODMAP Vegan Arugula Soup Recipe

1 · Jan 10, 2019 · Leave a Comment

Looking for low FODMAP vegan soup recipes?

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!

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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:

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

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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.

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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:

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

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