No Onion No Garlic Recipes

Snacks

Low FODMAP Kid-friendly Chicken & Cheese Taquitos

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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.

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.
Print Recipe
Prep Time 15 mins
Cook Time 20 mins
Total Time 35 mins
Course dinner, lunch, Snacks
Cuisine Spanish
Servings 4 people
Calories 119 kcal

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: 119kcalCarbohydrates: 14gProtein: 3.9gFat: 5.3g
Keyword low fodmap kid friendly recipe
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Low FODMAP Kid-friendly Chicken Nuggets

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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.

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.
Print Recipe
Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins
Course Snacks
Cuisine American
Servings 4 people
Calories 169 kcal

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: 169kcalCarbohydrates: 11gProtein: 12gFat: 9g
Keyword low fodmap kid friendly recipe
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Low FODMAP Kid-friendly Mozzarella Sticks

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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!

Low FODMAP Kid-friendly Mozzarella Sticks

These crispy and cheesy, gluten-free sticks are a perfect healthy way to satisfy your cheese cravings.
Print Recipe
Prep Time 10 mins
Cook Time 5 mins
Total Time 15 mins
Course dinner, lunch, Snacks
Cuisine American
Servings 4 people
Calories 193 kcal

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: 193kcalCarbohydrates: 33gProtein: 5gFat: 12g
Keyword low fodmap kid friendly recipe
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Low FODMAP Beef Nachos | No Onion No Garlic Recipes

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Easy to make Low FODMAP Beef Nachos, that is a perfect option to satisfy your light hunger!

Low FODMAP Beef Nachos

Crispy Nachos topped with perfectly cooked beef followed by low FODMAP toppings of your own choice to make it a healthy and fillings snacks! Season your ground beef with
Low FODMAP Certified Spice Mix (Mexican/Taco Seasoning Mix) to make your nachos more flavorsome. This is the best way of serving meat to your kids!
Low FPDMAP Beef Nachos

Low FODMAP Beef Nachos

These tasty and crunchy, gluten-free nachos topped with perfectly cooked ground beef makes the best healthy option for you to snack on!
Print Recipe Pin Recipe
Prep Time 15 mins
Cook Time 30 mins
Total Time 45 mins
Course Snack
Cuisine Mexican
Servings 4 people
Calories 290 kcal

Ingredients
  

Instructions
 

  • Preheat the oven to 200C. In a non-stick frying pan, pour some oil and heat until it starts to simmer. Add Low FODMAP Certified Spice Mix (Mexican/Taco Seasoning Mix). Stir and add mince. Cook until browned with constant stirring for about 5 minutes.
  • Add the kidney beans, kosher salt, tomato paste, and water. Lower the heat and simmer until thick, for about 5 minutes. Add chopped coriander and stir well.
  • Spread the corn chips over a heatproof plate. Top the chips with mince and sprinkle some cheese. Bake until hot, for about 15 minutes. Top with cabbage, salsa, and sour cream. Serve and enjoy!

Nutrition

Calories: 290kcalCarbohydrates: 6.2gProtein: 16gFat: 23gSaturated Fat: 9.2gTrans Fat: 0.7g
Keyword garlic free recipe, no onion no garlic recipe, onion free recipe
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Low FODMAP Cheese Quesadillas With Guacamole |No Onion No Garlic Recipe

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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

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.
Print Recipe Pin Recipe
Prep Time 20 mins
Cook Time 10 mins
Total Time 30 mins
Course Snack
Cuisine Mexican
Servings 8 people
Calories 260.4 kcal

Ingredients
  

For Cheese Quesadillas

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

For guacamole

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: 260.4kcalCarbohydrates: 30.1gProtein: 9.5gFat: 12.1gSaturated Fat: 4.9gPolyunsaturated Fat: 0.6gMonounsaturated Fat: 3.9gCholesterol: 19.6mg
Keyword garlic free recipe, no onion no garlic recipe, onion free recipe
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Low FODMAP Kid-friendly Chocolate Chunk Cookies

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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!

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.
Print Recipe
Prep Time 4 hrs 10 mins
Cook Time 12 mins
Chilling time 4 hrs
Total Time 4 hrs 22 mins
Course Snacks
Cuisine American
Servings 24 cookies
Calories 488 kcal

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: 488kcalCarbohydrates: 58gProtein: 6gFat: 35gSodium: 341mg
Keyword low fodmap kid friendly recipe
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We hope you enjoyed this gluten-free & Low FODMAP Kid-friendly Chocolate Chunk Cookies Recipe from The FODMAP Experts!

Low FODMAP Kid-friendly Chocolate Berry Smoothie

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A Low FODMAP Kid-friendly Chocolate Berry Smoothies, that will help your kids to meet their nutrient needs!

Low FODMAP Kid-friendly Chocolate Berry Smoothie
Prepare this Low FODMAP Kid-friendly Chocolate Berry Smoothie, enriched with protein by addition of Low FODMAP Protein Powder. Serve it with a sliced strawberry to make it look tempting to your kids! You don’t have to add anything to make it sweeter. It is naturally sweetened with the low FODMAP ingredients!
Low FODMAP Kid-friendly Chocolate Berry Smoothie

Low FODMAP Kid-friendly Chocolate Berry Smoothie

A delicious and protein-packed smoothie that will give an extra boost to your kids!
Print Recipe Pin Recipe
Prep Time 5 mins
Total Time 5 mins
Course Breakfast, Snacks
Servings 2 people
Calories 215 kcal

Ingredients
  

  • 2 cups almond milk
  • 2 tbsps Low FODMAP Protein Powder
  • 1 unripe banana
  • 1 cup frozen strawberries
  • 1 tbsp powdered or fresh peanut butter

Instructions
 

  • Add all the ingredients including almond milk, banana, frozen strawberries, protein powder, and peanut butter to the blender and process until smooth.
  • Pour the smoothie in the serving glasses and serve with sliced strawberries. Enjoy!

Nutrition

Calories: 215kcalCarbohydrates: 18gProtein: 28gSodium: 111mgFiber: 5g
Keyword low fodmap kid friendly recipe
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We hope you enjoyed this gluten-free & Low FODMAP Kid-friendly Chocolate Berry Smoothie Recipe from The FODMAP Experts!