gluten free

Lemon-Caper Fish and Veggies Grilled in Foil Packets (Low-FODMAP Recipe)

Lemon-Caper Fish and Veggies Grilled in Foil Packets (Low-FODMAP Recipe)

This simple foil packet method is the easiest way to cook delicate fish and veggies on the grill. This low FODMAP recipe is healthy, fast and a great choice when you're eating for IBS.

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Need a simple, healthy grilling recipe that happens to be low-FODMAP? If you've ever tried to cook delicate white fish on the grill, there's a good chance you've ended up with a hot mess. I definitely have!

This simple foil packet method not only solves that problem, but it also gives you super-moist fish and flavorful veggies. It's a full meal in a packet!

The lemon and caper topping creates a delicious broth that doubles as a time I'll likely transfer the entire contents of the packets into shallow bowls so I can catch every drop.

For the veggies I chose zucchini and red bell pepper, but you can change it up! Other great options are shredded carrots, kale, Swiss chard or green beans. You could also swap the lemon-caper topping for your favorite herbs and spices. It's the cooking method that's the star in this dish.

>>> Need to make food shopping on the FODMAP Diet a little easier? I created a free shopping list of everyday food you can find at most supermarkets (plus links to some of my favorite low-FODMAP recipes!). Click to grab it!


Looking for more low-FODMAP grilling recipes? Check out Caprese Salad with Grilled Eggplant or the Grilled Steak with Chimichurri Sauce!

Lemon-Caper Fish and Veggies Grilled in Foil Packs

Serves 2 (double recipe if needed)

This recipe works with especially well with delicate fish fillets that can be difficult to cook directly on the grill rack. I used whitefish fillets, but cod, tilapia, trout, or snapper would all work well - skin on or off.


Cooking spray
1 medium zucchini, sliced thin
½ red bell pepper, sliced thin
Salt and freshly ground black pepper to taste
2 6-ounce fish fillets (see note above)
1 tsp olive oil
1 tbsp capers, chopped
1 lemon, sliced thin and seeds removed
Chopped parsley, basil, tarragon or cilantro for serving


1. Prepare a charcoal or gas grill (medium-high for gas). Tear off two pieces of foil, 20-22 inches long each. If fish fillets are long and narrow, cut in half crosswise.

2. Place half the zucchini and bell pepper in the center of each piece of foil. Season with salt and pepper. Place fish on top of veggies. If you cut fillets into two pieces, place side by side. Drizzle with olive oil and season with salt and pepper. Top with capers and lemon slices.

3. Fold long sides of foil together and fold over to seal. Fold over each short end several times to seal tightly.

4. Place foil packets on grill and cook until fish is opaque in thickest part, 9 to 13 minutes. Thin, skinless fish will cook faster than thicker pieces or pieces with skin. Since the steam inside the packets is mainly responsible for cooking the fish, it’s difficult to dry out your fish with this method. The whitefish I used took 11 minutes. Place packets on plates or in shallow bowls and rest unopened for 5-10 minutes. Open carefully (steam will be hot), sprinkle with fresh herbs, and serve.

Curried Deviled Eggs with Chile-Lime Salt (FODMAP and gluten free)

Curried Deviled Eggs with Chile-Lime Salt (FODMAP and gluten free)

This low FODMAP and gluten free deviled egg recipes subs the mayo for lactose-free plain yogurt. The curry powder adds tons of flavor to the healthy filling, and a quick chile-lime sea salt makes this Easter appetizer look super special even though it takes minutes to make! Click through to get the recipe.

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What’s a better Easter appetizer than deviled eggs? First off, you avoid wasting all the eggs you used for dying - win! But deviled eggs are also healthy, easy to make low-FODMAP, and totally delicious.

I also like this easy app because you can play around with the ingredients to create different flavor profiles.

A recent favorite of mine is a curried deviled egg. Curry powder is a mild blend of spices typically used in Indian cooking - turmeric, cumin, coriander, cinnamon, ginger, nutmeg, fennel, cardamom, red pepper. 

There are endless variations on the curry spice blend, but what you’ll typically find in supermarkets is referred to as “sweet curry powder.” It’s an earthy soft-orange color and has a mild flavor.

Curry powder takes care of your seasoning, but I jazzed up these deviled eggs with homemade chile-lime salt. It’s a simple combo of sea salt, lime zest and chile powder that looks special even though it takes about a minute to make.

Curried Deviled Eggs with Chile-Lime Salt (FODMAP and gluten free)

I like using a combination of mayo and plain yogurt, but it’s equally good subbing additional yogurt for the mayo if you can’t find a low-FODMAP mayo option. Curry powder doesn’t typically contain high-FODMAP ingredients like onion or garlic, but it’s always a good idea to check.

Serves 6 - Recipe doubles easily!


6 large or extra large eggs
2 tbsp FODMAP-free mayonnaise (see note above)
¼ cup plus 2 tbsp plain lactose-free yogurt
1 tsp curry powder
1/8 tsp plus 1 tsp sea salt
Zest of 1 lime (about 1 tsp)
Dash chile powder (chipotle, ancho, or cayenne pepper)
2 tbsp chopped cilantro


1. Add eggs to a large saucepan and add water to cover by about 1 inch. Cover pan and bring to a boil. As soon as water reaches a full boil, remove from heat and rest, still covered for 13 minutes.

2. Fill a large bowl with ice water. Carefully remove eggs from pan and transfer to ice water; set aside until eggs are cool. Peel eggs (may be done up to 1 day ahead).

3. Cut eggs in half lengthwise and add yolks to a medium bowl. Add mayonnaise, yogurt, curry and ⅛ tsp of the sea salt, and stir until combined. Scoop filling into egg whites and place on a serving dish.

4. Combine remaining 1 tsp sea salt, lime zest and chile powder in a small bowl. Sprinkle deviled eggs with chile-lime salt (you may not use all the salt; season to your liking) and cilantro. Serve chilled or at room temp.

Fresh Strawberry Pancakes (Low-FODMAP, Gluten Free)

Fresh Strawberry Pancakes (Low-FODMAP, Gluten Free)

Made with almond meal, oat flour and cornmeal, these strawberry pancakes are satisfying and high protein but still light and tender. They're gluten free and low FODMAP and perfect for a Valentine's Day breakfast. Serve these healthy pancakes with warm jam or go traditional with maple syrup. Click through to get the recipe!

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These fresh strawberry pancakes are light, nutritious and pretty. They’ll be great in the summertime, but maybe even more perfect as a fun Valentine’s Day breakfast.

I used gluten-free whole grain ingredients - mainly almond flour - so they’re tender and moist AND high in protein. The strawberry slices caramelize slightly in the skillet, making them even sweeter. 

The topping is super easy: warmed strawberry preserves. I’m also happy to report that these pancakes are just as good with maple syrup (my personal choice!). Or go wild and mix the two.

Do you have any favorite Valentine’s Day breakfast recipes? How about desserts? Leave a comment and let me know!

Want more low-FODMAP breakfast recipes from the blog?

Made with almond meal, oat flour and cornmeal, these strawberry pancakes are satisfying and high protein but still light and tender. They're gluten free and low FODMAP and perfect for a Valentine's Day breakfast. Serve these healthy pancakes with warm jam or go traditional with maple syrup. Click through to get the recipe!

Fresh Strawberry Pancakes (low-FODMAP, gluten free)

The warmed jam is a fun alternative pancake topping, but I’m a diehard maple syrup lover. Use whatever you prefer, or mix them. I haven’t tried substituting any other GF flours, but if you know your gluten-free ingredients, give it a shot and let me know how it goes!

Use certified GF ingredients if needed (you don’t need to avoid gluten on the FODMAP Diet) and choose preserves with no high-fructose corn syrup so they’re low-FODMAP.

Makes 8 to 9 5-inch pancakes (1 serving = 2 to 3 pancakes)


2 tsp lemon juice or white vinegar
½ cup plus 2 tbsp lactose free milk
¾ cup almond meal (72 grams)
1/4 cup oat flour (30 grams)
¼ cup cornmeal (34 grams)
2 tbsp sugar
1 tsp baking powder
¼ tsp salt
2 large eggs
1 tsp vanilla extract
¼ tsp almond extract (optional)
3 to 4 drops red food coloring (optional)
Cooking spray
1 cup cored and sliced strawberries plus additional for garnish
Topping options: warmed strawberry preserves or maple syrup


1. In a liquid measuring cup or medium bowl, combine lemon juice and milk; set aside. In a large bowl, whisk together the almond meal, oat flour, cornmeal, sugar, baking powder and salt.

2. In medium bowl, whisk the eggs. Add vanilla, almond if using, and milk mixture; whisk until combined. Add to bowl with dry ingredients and stir until just moistened. Stir in food coloring if using. Rest 3 to 5 minutes to allow dry ingredients to hydrate.

3. Heat a nonstick skillet or griddle to just above medium heat. Place 4 to 5 strawberry slices close together in the skillet. Pour about ¼ cup batter over strawberries. Cook until small bubbles appear and bottom side is golden brown, 1 to 2 minutes. Flip and cook until opposite side is golden, about 1 minute.

4. Repeat with remaining strawberries and batter, adjusting heat as needed so pancakes don’t brown too quickly. You can serve as you go, or transfer pancakes to a baking sheet and keep warm in a 175F oven. To serve with warm jam, heat jam in a microwave-safe bowl until it drips off a spoon, 60 to 90 seconds. Garnish with additional strawberries if desired.

7 Seriously Simple FODMAP Cooking Tips from My Cookbook

7 Seriously Simple FODMAP Cooking Tips

Click through to read the 7 coolest cooking tips and tricks straight from my new cookbook! Cooking is health meals everyday is hard, especially with dietary restrictions. Luckily, there are hacks, shortcuts and genius little tricks that even professional cooks use to make it work. Go to the blog and learn how to save time and cook low fodmap meals the quick and easy way!

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As I've been putting the finishing touches on the Calm Belly Kitchen Cookbook and getting it ready to release to the world (including all you wonderful people who have already pre-ordered), I've revisited recipes that I created as far back as January.

This has been a lot of fun, and I've even cooked some of my favorites in the last week just for the heck of it. Since all I've done lately is live and breathe (and probably memorized) these recipes, I want to share the absolute best and/or coolest tips and tricks from the cookbook. 

I'm not gonna lie: Cooking is tough. It takes effort and planning, but there are so many shortcuts, hacks, and time-savers that can make it more manageable.

Here are the 7 coolest FODMAP cooking tips from my book, illustrated with photos straight from the pages. If you want to see even more, click here for my Cheesy One-Pan Mexican Rice recipe and head over here to see more inside pages, read recipe tester reviews, and order it yourself! 

1. For a fuss-free salad on the go, choose kale over lettuce.

Lettuce gets sad and wilted, and you have to pack the dressing separately unless you want a soggy mess. Even if you dutifully carry along your little jar of dressing, you're always worried that's going to leak. Been there, done that.

For a salad that's a lot less high-maintenance, swap that lettuce for kale. Because it's a heartier green, you can add the dressing in the morning or even the night before.

It's actually better to prep your kale salad ahead of time because the leaves will soften up as they "marinate" in the dressing.

I figured this out when I developed my recipe for Salmon-Kale Caesar Salad. When we ate leftovers for lunch the next day, it was even better than the night before.

Lacinato kale (also called, Tuscan, dinosaur or cavolo nero) works better in salads than curly kale, which is tougher. I like to cut out the ribs and chop the leaves into thin ribbons for salads.


2. Make juicy ground turkey every time.

You want to be a little healthier, so you swap ground turkey for beef in one of your favorite recipes. The results are so dry and unappealing that you wish you hadn't bothered.

Don't let this happen again! In order to have great flavor and a texture that doesn't remind you of sandpaper, meat needs fat. 

If you want ground turkey that tastes juicy and tender, choose dark meat. My supermarket sells ground turkey breast and ground turkey thigh separately. Sometimes I use half and half, and sometimes I just go with dark meat. 

Since a 3-ounce serving of turkey thigh has 5 grams of fat (and only 1.5 grams of that is saturated), and the same portion of turkey breast has 1 gram, the dark meat is still a very healthy choice (source:

If pre-packaged ground turkey is the only available option, choose one labelled 85% lean (this will be a blend of light and dark meat). In a pinch, 93% lean is okay, but don't go any higher than that!


Oven-Baked Risotto with Shrimp from the Calm Belly Kitchen Cookbook

3. Cook risotto in the oven.

The traditional method is to stir the rice almost constantly for about 25 minutes while slowly adding liquid.

So you're literally standing over a hot stove.

For my Oven-Baked Risotto recipe in the book, I wanted to test and perfect an oven cooking method that I'd read about, but doesn't seem to be very popular.

Long story short, it works like a charm, and here's how you do it:

  • Start the risotto as most recipes direct by sauteeing aromatics (in our case, scallion or leek tops) in half olive oil and half butter.
  • Add the rice and cook until it turns opaque, then add white wine and reduce it.
  • Add your broth or water, cover, and bring it to a simmer.
  • Transfer the pot to the oven and bake at 425F until rice is just tender.

The rice actually cooks a bit faster than it would on the stove top--15 to 20 minutes. I like to give it a stir once during cooking, but otherwise, it's hands-off!


Thai Steak Salad from the Calm Belly Kitchen Cookbook: Crave-Worthy Low-FODMAP Recipes for Everyday

4. Use fresh mint to perk up your meals.

It's not just for dessert and tea! My rule of thumb: Anywhere you can use basil, you can use mint. 

In Greek, Middle Eastern, and Vietnamese cooking, mint is used in countless savory recipes. Think of Greek lamb with mint sauce, tabbouleh, or pho, the classic Vietnamese soup.

Mint is also amazing in just about any green salad. You'll be surprised how much it perks up simple lettuce. One of my fabulous recipes testers used it when she made my Thai Beef Salad recipe, and here's what she had to say:

Gluten-free Spiced Zucchini Cupcakes with Cream Cheese Frosting from Calm Belly Kitchen Cookbook

5. Almond flour is magic for gluten-free baking.

We know almond flour is only low-FODMAP in moderate servings, so I'm not suggesting that you use it on its own.

This wouldn't be a great idea anyway because the finished cake, muffin, cookie, or pancake would have such a dense, heavy texture that it wouldn't even resemble the traditional version.

Instead, try swapping up to half the amount of gluten-free flour in a recipe for almond flour. It adds moisture and provides enough structure that you can often avoid using binders like xanthan gum.

For the record, I'm not saying there's anything wrong with gums health-wise. But they work unpredictably and often produce chewy (or "gummy") baked goods.

My Spiced Zucchini Cupcakes with Cream Cheese Frosting are made with a combo of almond flour and gluten-free flour blend, and here are the results according to my amazing reader recipe tester (who also happens to be a pastry chef):

"The recipe is great. The neighbors loved them and had no idea they were gluten free."

Slow Cooker Roast Chicken from Calm Belly Kitchen Cookbook

6. Cook whole chicken in the crockpot more often.

This was a technique I hadn't used much previously, but wanted to perfect for the book.

I know a lot of us love the convenience of picking up a rotisserie chicken at the supermarket, but it can be hard to find ones that are unseasoned or not pumped full of weird additives.

Turns out, if you have 5 minutes, you'll never have to read the ingredients on the bottom of a rotisserie chicken (without spilling hot chicken juice on yourself) ever again.

Add about an inch of water to the slow cooker, season the chicken and let that baby cook for 4 hours on high or 8 hours on low for a 4.5 lb chicken.

Gluten-Free Low fodmap Flourless Chocolate Mini Cakes from Calm Belly Kitchen Cookbook

7. Sometimes you CAN take shortcuts in baking.

There's a saying that goes, "Cooking is an art, but baking is a science." While I agree with the gist of this, it's also misleading.

It makes people feel like baking is a huge chore, and if you mess up one little thing, it's all ruined. Not necessarily so. Let's use my Flourless Chocolate Cakelets as an example.

The traditional way to give this type of cake a light texture (as opposed to the heftiness of your classic brownie) is to separate the eggs and beat the whites until they form soft, voluminous peaks. Then you would delicately fold them into the batter.

Since I don't love doing extra work if it isn't necessary, I didn't bother separating the eggs. I beat them for a few minutes until they doubled in volume, then added them to the chocolate batter.

You can probably guess the result: light, silky cakelets that aren't the least bit heavy (but extremely rich and chocolatey!).

I didn't come up with this genius idea all on my own. A couple years ago, I read a food science article where the writers did this experiment with pancakes and didn't find any major improvement when they separated the eggs versus just adding them whole.

I'm betting this shortcut works in just about any recipe!

Cool stuff, right?!

Have you learned any great cooking tricks lately? Are you itching to get into the kitchen and try out any of the tips above? Let me know in the comments!

If you liked these tips, click here to check out the

Calm Belly Kitchen Cookbook!


One-Pan Cheesy Mexican Rice (and Free Cookbook Preview!)

One-Pan Cheesy Mexican Rice (and Free Cookbook Preview!)


My One-Pan Cheesy Mexican Rice with Ground Beef is the ultimate one-dish meal! It's easy enough for weeknight dinners, and it's kid and family friendly, as well as low fodmap and gluten free. Click to get the recipe and a bonus sneak peek at the Calm Belly Kitchen Cookbook: Crave-Worthy Low FODMAP Recipes for Everyday!

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Today's recipe is:

  • Easy (as in, "after-work easy")

  • Cheesy (easy and cheesy!)

  • Low-FODMAP (and gluten free)

  • Made completely in one pan

  • Crazy-good

This magical unicorn of a recipe is my One-Pan Cheesy Mexican Rice with Ground Beef. Not only is it a tasty, all-in-one, low-FODMAP meal, it's the first recipe I'm sharing from the Calm Belly Kitchen Cookbook.

It's also got a really great backstory.

I've been developing the recipes for this cookbook since January. I planned them out and put them on my calendar. Week after week, I'd churn out a few more: testing them, planning the photo shoots and props, writing the text.

(For the record, it's an ebook, but I couldn't resist that cool mock up!)

Some of my original recipe ideas didn't pan out like I expected, or they just didn't fit into the book as it took shape. Somewhere in March, I figured out that I had about 45 recipes, but I wanted to hit 50.

So I asked you guys! If you've been part of the Email Crew for awhile, you might remember that around the end of March I asked you to nominate recipes you'd like me to create for the book. 

The suggestions were priceless because I got tons of insight into what you're really craving. I picked my top 3 and left it up to a vote. One-Pan Cheesy Mexican Rice with Ground Beef was the clear winner. 

A few people in the community have already tried it out and posted about it on Facebook:

I'm so glad I decided to ask for input (and help with recipe testing!) from the Calm Belly Community. It's made this book so much better than it could have been if I'd just worked away in secret.

The full recipe for my Cheesy Mexican Rice is below for you to try out...

...Or just snap up your own copy of the Calm Belly Kitchen Cookbook right now!

One-Pan Cheesy Mexican Rice with Ground Beef

It's best to use “instant” or “minute” rice since it takes a bit longer to cook with this method. I like using brown rice, but instant white rice will also work and should cook faster (use 1 ½ cups water for instant white rice). Regular white rice also works, but you'll need more water and the cooking time will be about 40 minutes.

Serves 6


Cooking spray
1 ¼ lb ground beef
2 tsp ancho chile powder, divided
2 tsp cumin, divided
Salt and freshly ground black pepper to taste
2 ½ cups instant brown rice (see note above)
15 oz can petite diced tomatoe
15 oz can tomato sauce
2 cups water
8.75 oz can sweet corn, drained
4.5 oz can chopped green chiles
5 scallion tops, sliced
1 packed cup (4 oz) grated colby jack or cheddar cheese
Chopped fresh cilantro for garnish


1. Heat a large saute pan or skillet with a lid on medium-high heat. Coat with cooking spray and add beef, 1 tsp of the chile powder, and 1 tsp of the cumin; season with salt and pepper. Cook, crumbling the meat with your spoon, until no longer pink, 6 to 7 minutes. Transfer to a paper towel-lined plate to drain.

2. Add rice to the skillet and stir well to coat with the juices from the meat. Add tomatoes, tomato sauce and water. Cover and bring to a simmer; reduce heat to medium low. Cook, stirring occasionally, until rice is tender, 20 to 25 minutes (The directions on the rice box don't apply; it takes a bit longer to cook with this method.).

3. Stir in corn, green chiles, scallions, beef, and remaining 1 tsp each of chile powder and cumin. Taste for seasoning and add salt and pepper if needed. Sprinkle cheese all over the top. Cover the pan and reduce heat to low. Cook until cheese is melted, 3 to 5 minutes. Rest 5 minutes, sprinkle with cilantro and serve.

Slow Cooker Chicken & Wild Rice Soup (& Bonus 1-Week Low-FODMAP Menu!)

Slow Cooker Chicken & Wild Rice Soup (& Bonus 1-Week Low-FODMAP Menu!)

This hearty chicken and wild rice soup is a cinch to make in the slow cooker. Thanks to a healthy secret ingredient, it's extra creamy and satisfying. Click through to get this easy recipe and a free 1-week low-FODMAP menu. The menu shows you how to repurpose and jazz up leftovers so you're NOT spending hours cooking every night (win!).

This slow cooker soup is so rich and creamy that it's more of a chowder than a soup. I've eaten it 3 times this week, and I'm sad to run out! I'm so in love with it that I put together a whole week's worth of low-FODMAP meals around it.

More on that in a second, but if you want to just grab the free 1-week dinner menu right now, click the button!

This soup is packed with moist, shredded chicken, veggies and wild rice. To keep the leeks from getting so soft that they melt away, I saute them in a little garlic oil and add them at the very end so they retain their texture and bright oniony flavor. 

But the thing that really sets this recipe apart is a very simple secret ingredien

To get that thick, creamy texture with zero dairy, I stir two egg yolks into the soup. Not only do they thicken, but they add an extra hit of satisfying protein and healthy fat that makes this a meal in a bowl (but don't let that stop you from having a nice green salad on the side!). They don't taste "eggy" either, just rich and delicious.

This hearty chicken and wild rice soup is a cinch to make in the slow cooker. Thanks to a healthy secret ingredient, it's extra creamy and satisfying. Click through to get this easy recipe and a free 1-week low-FODMAP menu. The menu shows you how to repurpose and jazz up leftovers so you're NOT spending hours cooking every night (win!).

The soup recipe is below, but I also put it into a 1-week menu of low-FODMAP dinners for you to download!

So often, when websites offer free meal plans and menus, they just give you 7 totally different recipes as if you have an hour or two to spend cooking every night of the week (and unlimited money to spend on ingredients). I know you don't have that kind of time because you've told me. 

So this menu features four main dinner recipes  with instructions on how to repurpose the leftovers or ideas for different side dishes to jazz them up on day two.

To get the menu delivered straight to your inbox, just click the yellow button and let me know where to send it! 

You'll also be added to the Calm Belly Email Crew, which means every Friday you'll get even more tips, inspiration and bonuses that you won't find on the blog.

So what do you think of this recipe? Have you ever used egg yolks as a thickener before? I'm absolutely loving my slow cooker right now, so if you have a favorite recipe to share, leave a link in the comments!

If you liked this post, would you take a second to share it on Pinterest or Facebook? Thank you...I'm giving you a big computer hug right now!

Pin it!

Slow Cooker Chicken and Wild Rice Soup

Low-FODMAP, Gluten Free (if made with low-FODMAP, GF broth)

Although I say adding egg yolks is optional, it's a great technique that makes this soup extra special. Stirring them in at the end creates a rich, creamy texture without tasting “eggy.” Since veggies tend to get a little too soft in the slow cooker, I like adding the sautéed leeks at the very end so they retain their bite and pack more onion-like flavor. However, if you want to add them at the beginning, sautéed or not, the soup will still be fantastic. Herbes de Provence is a blend of dried herbs, usually thyme, rosemary, marjoram and lavender; find it in the spice section. Dried thyme may be substituted.

Author: Julie-Calm Belly Kitchen             Recipe type: Main dish
Prep time: 10 mins    Cook time: 4 to 8 hours, 30 mins    Total time: 4 to 8 hours, 40 mins
Serves 4 to 5 

4 carrots, peeled and chopped
1 large zucchini, chopped
1 lb boneless, skinless chicken breasts, cut in half if large
1 tbsp butter
1/2 teaspoon dried herbes de Provence or dried thyme
1 bay leaf
4 cups chicken broth
1 cup water
3/4 cup wild rice-brown rice blend (I use Lundberg)
2 egg yolks (optional)
2 tsp garlic-infused or regular olive oil
1 small leek, green parts only, sliced
3 tbsp lemon juice (from 1 lemon)
Salt and black pepper to taste
Grated parmesan cheese for serving
Chopped fresh Italian parsley for serving


1. Add all ingredients through rice to a large slow cooker and cook until chicken breasts are opaque in the thickest part (165F on an instant-read thermometer) and rice is tender, 4 hours on high, or 8 hours on low.  Transfer chicken breasts to a cutting board.

2. In a small bowl, whisk the egg yolks. Slowly pour about ¼ cup of the hot soup into the yolks as you whisk (this heats up the yolks so they don't start to scramble when you add them to the hot soup). With the slow cooker on high, slowly pour the yolk mixture into the soup, stirring as you pour. Cover the slow cooker and cook on high for 10 minutes.

3. Heat the garlic oil in a skillet on medium heat. Add leek, season with salt and pepper, and cook until tender, 6 to 8 minutes. Shred the chicken and add it back to the slow cooker along with the leeks. Cover and cook for a few minutes, just until chicken is heated through. If soup is very thick, add water or broth (I added about ½ cup) to thin as you like. Turn off slow cooker and stir in the lemon juice. Season to taste with salt and black pepper. Ladle into bowls and top with Parmesan and fresh parsley.

Sardine Spaghetti with Tomato-Caper Sauce (Gluten Free, Low-FODMAP, Dairy Free)

Sardine Spaghetti with Tomato-Caper Sauce (Gluten Free, Low-FODMAP, Dairy Free)

This Sardine Spaghetti is a simple pasta dish that's ridiculously healthy and packed with flavor. The quick tomato-caper sauce goes so well with the savory sardines. This dish is gluten free, dairy free and low-FODMAP, but you won't be missing out on anything. Click through for the recipe!

This pasta dish is one of my favorites. I easily make it twice a month. It's definitely a “Go-To Meal” for me, but I haven't stopped and written up the recipe until now.

If you need a simple, seriously healthy meal to break up your holiday feasting, this is it! Sardines are considered a superfood, but I (and probably you, too) wouldn't be eating them if they weren't so tasty.

Sardines are little umami powerhouses—they have that addictive savory-salty-funky flavor that's considered the “fifth taste.”

 Sometimes eating clean or dealing with dietary restrictions means losing out on those special flavor boosters that take a recipe from “really good” to “crazy delicious.” Not the case here!

 If you need more convincing, the sardines make this meal ridiculously healthy. Just the highlights:

  • Bone-building vitamin D, which is hard to come by if you don't eat a lot of dairy or get a lot of sun

  • More iron than the same amount of steak so your immune system stays strong, and you don't get sick so often

  • Omega-3 fatty acids, which sharpen your memory (yup, this recipe will make you smarter)

Lastly, I'm dedicating this recipe to one of my favorite people on the internet as a little holiday gift. She's helped me make this website and all the content that goes with it something I'm truly proud of. I know she appreciates the magical deliciousness of sardines, so this is for you, Regina!

So, have I talked you into whipping up some sardine spaghetti, or are you already a fan of these tasty little fish? If you have a great recipe with sardines, please share in the comments!

This Sardine Spaghetti is a simple pasta dish that's ridiculously healthy and packed with flavor. The quick tomato-caper sauce goes so well with the savory sardines. This dish is gluten free, dairy free and low-FODMAP, but you won't be missing out on anything. Click through for the recipe!

Sardine Spaghetti with Tomato-Caper Sauce (Gluten Free, Dairy Free, Low-FODMAP)

If gluten-free pasta hasn't won your heart (my favorite brands are Jovial and Trader Joe's), this dish is just as good with quinoa. The sauce (you can always double the recipe to have leftovers) is also great over roasted fish, with eggs and toasted bread for breakfast, or added to a rice bowl. I use Ian's panko-style GF breadcrumbs because they stay crispier than the traditional kind. My favorite brand for sardines is Crown Prince (I like the water-packed variety), which I buy at Whole Foods, because the bones and tails are already removed. You can also substitute tuna (the Italian-style packed in olive oil works especially well). If you're low-FODMAP, stick to 1/8 of an avocado per serving.

Author: Julie~Calm Belly Kitchen             Recipe type: Entree
Prep time: 5 mins        Cook time:  30 mins        Total time: 35 mins
Makes 3 low-FODMAP servings or 2 larger servings (can be doubled)



2 tbsp extra-virgin olive oil or garlic-infused oil, divided
3 tbsp gluten free breadcrumbs
Salt and freshly ground black pepper
3 oz (about 3 big handfuls) spinach leaves
2 to 3 scallions, sliced (green parts only for low-FODMAP)
¼ tsp red chile flakes (or to taste)
1 (14.5 oz) can petite diced tomatoes (regular diced is good too)
1 tbsp drained capers, roughly chopped
6 oz gluten-free spaghetti
2 (4.37 oz) cans sardines, drained and de-boned if necessary
¼ to ½ avocado, chopped
Lemon wedges for serving


1. Heat 2 tsp of the oil in a large skillet on medium. Add breadcrumbs and stir to coat with oil. Cook, stirring occasionally until lightly toasted, about 3 minutes. Season with salt and pepper to taste. Transfer to a small bowl and set aside.

2. In the same skillet, heat 1 tsp of the oil on medium heat. Add spinach and season with black pepper to taste. Cook, stirring frequently until wilted, about 2 minutes. Transfer to another bowl and set aside.

3. Add remaining 1 tbsp oil to the same skillet and heat on medium. Add scallions and chile flakes and cook until scallion is tender, about 1 minute. Add tomatoes with their juice. Raise heat to medium high and bring to a simmer. Cook, stirring occasionally, until sauce thickens slightly, 8 to 10 minutes. Stir in capers and remove from heat.

4. Meanwhile, bring a large pot of water to a boil on high heat. Season with salt and add spaghetti. Cook until al dente according to package directions and drain. Return pasta to the pot you just cooked it in. Add sardines, spinach and tomato sauce (for low-FODMAP, reserve about ¼ cup of the sauce for another use). Place pot over low heat and stir gently to combine. Cook just until heated through, 1 to 2 minutes. Top each serving with breadcrumbs and avocado and serve with lemon wedges.


Nutrition Information
Serving size: 1/3 of recipe  Calories:545  Fat:24 g Saturated fat:4 g Carbohydrates:63 g Sugar:4  g Sodium:457 mg Fiber:6 g Protein:21 g


Greek Rice Casserole with Ground Turkey (Low-FODMAP, Gluten Free)

Greek Rice Casserole with Ground Turkey (Low-FODMAP, Gluten Free)

This tasty and hearty low-fodmap casserole uses lean ground turkey. It comes together fast, so it's definitely a contender for weeknight meals. I use quick-cooking basmati rice, but any kind of rice would be great. The feta, olives and creamy sauce add plenty of flavor. Click through to get the recipe for this healthy low-fodmap entree!

Does the word "casserole" make you think of 1950s housewives or high-fat fare made with tubs of sour cream? If so, it's time to meet the modern casserole!

This rice bake with Greek flair is an excellent example. It's healthy and light, but there's a ton of flavor thanks to kalamata olives and feta.

It's a low-FODMAP meal that comes together fast enough for weeknights. I also think it makes great leftovers, so don't hesitate to pack it up for lunch. 

I know I said this casserole is healthy (it's true!), but it also has a creamy sauce that pulls all the flavors together. 

This is actually pretty cool: It turns out you can make a very respectable bechamel sauce (the classic French white sauce) with a gluten-free blend and lactose-free milk. Very good news if you love creamy baked pastas and casserole like I do.

 And if you've never made bechamel sauce before, you're about to have some fun. It's easy. You'll be slightly anxious the first time, but after you've done it twice, you'll feel like a rockstar in the kitchen. I used butter in the sauce which is traditional, but I'm 99% sure olive oil or ghee would work too.

What do you think...Is this casserole your cup of tea? If you have a favorite casserole-type recipe, tell me about it in the comments!

This tasty and hearty low-fodmap casserole uses lean ground turkey. It comes together fast, so it's definitely a contender for weeknight meals. I use quick-cooking basmati rice, but any kind of rice would be great. The feta, olives and creamy sauce add plenty of flavor. Click through to get the recipe for this healthy low-fodmap entree!

Greek Rice Casserole with Ground Turkey (Low-FODMAP, Gluten Free)

Feel free to substitute ground lamb or beef instead of the turkey. I recommend lactose free milk, which isn’t as watery as plant-based products, such as almond milk. I used basmati rice here because I like the delicate texture, but any kind of rice will work, cooked as directed.

Author: Julie-Calm Belly Kitchen             Recipe type: Entree
Prep time: 30 to 35 mins        Cook time: 20 mins        Total time: 50 to 55 mins plus resting
Serves 6 


For rice: 
1 3/4 cup water
1 cup basmati rice
1/2 tsp salt

For casserole:
1 tbsp garlic-infused oil or olive oil
1 lb ground turkey
1 tsp dried oregano, divided
3/4 tsp allspice, divided
1/2 tsp salt, divided
1/4 tsp red chile flakes (optional)
Black pepper to taste
2 tbsp unsalted butter
2 tbsp plus 2 tsp gluten-free flour blend
2 cups lactose-free milk (see note above)
5 oz baby spinach leaves, roughly chopped
14.5 oz can diced tomatoes, drained
1/2 cup pitted kalamata olives, chopped
Zest of 1 lemon
4 oz feta cheese, chopped
Chopped Italian parsley for garnish
Optional for serving: lemon wedges and low-FODMAP hot sauce


1. Preheat oven to 375F. Bring the water to a boil in a medium saucepan. Stir in the rice and 1/2 tsp of the salt. When water returns to a boil, reduce heat to lowest setting, cover and simmer for 15 minutes or until just tender (if not using basmati rice, cook according to package directions). Remove from heat, keep covered and rest for 10 minutes.

2. Heat a large skillet on medium to medium-high heat. Add garlic oil and heat just until oil is shimmering (don't let it smoke). Add turkey and cook, crumbling with a spatula, until no longer pink, 6 to 7 minutes. During the last minute or two, stir in 1/2 tsp of the oregano, 1/4 tsp of the allspice, 1/4 tsp of the salt, red chile flakes if using, and black pepper to taste. Set aside.

3. In a large saucepan, melt the butter on medium heat. Add the flour and stir until fully moistened, about 1 minute. Slowly add about 1/2 cup of the milk as you stir. When it starts to simmer, add another 1/2 cup while stirring and scraping any bits of flour from the edges of the pan. Switch to a whisk and slowly add the rest of the milk in 2 additions as you whisk, letting it come to a simmer each time. Continue to whisk and simmer until mixture is slightly thickened, 2 to 3 minutes. Use the whisk to break up as many clumps of flour as you can, but some small clumps will remain, and that's okay. 

4. Reduce heat to lowest setting. Add the spinach leaves, remaining 1/2 tsp oregano, 1/2 tsp allspice, 1/4 tsp salt and black pepper to taste. Stir until spinach is just wilted, about 2 minutes. Add tomatoes, olives, lemon zest and ground turkey and stir until just heated through, 1 to 2 minutes. Stir in the rice.

5. Transfer to an approximately 2 1/2-quart baking dish (11 x 7" or large round dish will work). Sprinkle feta on top. Bake in the center of the oven at 375F until liquid is bubbling around the edges and cheese is starting to turn golden brown, 20 to 24 minutes. Rest 10 minutes, sprinkle with parsley and serve with lemon wedges and/or hot sauce if using.

Nutrition Information
Serving size: 1/6 of recipe  Calories: 445 Fat:19 g Saturated fat: 8g Carbohydrates: 37g Sugar: 7g Sodium: 975mg Fiber: 2g Protein: 31g

Easy Chocolate Chip-Oat Scones (Low-FODMAP, Gluten Free)

Easy Chocolate Chip-Oat Scones (Low-FODMAP, Gluten Free)

These gluten free, low-FODMAP scones have an amazing texture! You won't know they're gluten free. They're easy because you can use a gluten free flour like the King Arthur Multi-Purpose GF flour, which is my favorite. The satisfying scones have toasted oats and mini chocolate chips. Use whatever mix-in you want! Click through to get the recipe and bonus printable shopping list!

This recipe is for you if you want to make awesome gluten-free scones, but do it in the easiest way possible. And of course, they're also low-FODMAP.

I'm so proud of this recipe because the texture is pretty much identical to scones made with wheat flour. In other words, nobody is gonna know they're gluten free.

They're satisfying and hearty because of the oats, and you can customize 'em any way you like. Interested? Let's do this!

How To Make Easy Gluten Free Scones

What makes these oat-y, chocolatey scones so easy? It's the store-bought GF flour, my friends.

So, a few years ago I got hardcore into gluten-free baking. But I was convinced I had to buy as many individual GF flours and starches as possible and use them to create my own flour blend.

Since store-bought blends often consist of just rice flour and starch, I thought using one would always give me an inferior scone. So what did I do? I blended my little heart out with the 8 different flours I had in my pantry. Which is a lot of work. 

Eventually I came around to trying King Arthur's Multi Purpose Gluten Free Flour. And, what do you know, it made really excellent scones (By the way, this is not sponsored by King Arthur. I just like their flour!). 

To be honest, not everything I've made with it has been a raging success. I recently made a batch of muffins that came out tough and chewy. But I've always loved it for scones. It works so well that I haven't bothered trying any other GF flours. 

If you have a favorite gluten-free flour, please share! Tell me in the comments, and I'll try it next time.

 Use Chocolate or Choose Your Mix-In

For this batch of scones, I used Enjoy Life Semi-Sweet Chocolate Mini Chips. They're great because they're dairy, gluten, wheat, and soy free (and vegan!). Feel free to use any dark chocolate, whether it's chips or your favorite bar chopped up!

Now, if chocolate in the morning doesn't float your boat, these scones would be awesome with walnuts, pecans, citrus zest, dried cranberries or raisins. I've never tried them with fresh fruit, but give it a go if that's what you like to bake with (and let me know how it turns out!). 

Confession: Sometimes I put icing on my scones. You can definitely do that here, and it gives you even more opportunity to get creative with the flavor. Replace the chocolate with orange zest and make an orange glaze--that would be amazing!

 If you've checked out my recipe for Oatmeal-Raisin Scones with Cinnamon Glaze, you might notice that this one is very similar. All I did was sub the King Arthur blend for my mix of GF flours. I love the cinnamon glaze in that recipe, but these scones are amazing with no topping whatsoever.

These gluten free, low-FODMAP scones have an amazing texture! You won't know they're gluten free. They're easy because you can use a gluten free flour like the King Arthur Multi-Purpose GF flour, which is my favorite. The satisfying scones have toasted oats and mini chocolate chips. Use whatever mix-in you want! Click through to get the recipe and bonus printable shopping list!

Easy Gluten Free Chocolate Chip-Oat Scones (Low-FODMAP, Elimination Phase)

I've only made this recipe using King Arthur's gluten-free flour, but you can use any brand of GF flour. If your flour contains xanthan gum, omit the 1/4 tsp in the recipe. I like using the absolute minimum amount of xanthan gum, so I can't guarantee you'll have the same results if it's included in your flour. 

I use Enjoy Life Semi Sweet Mini Chips, but use any chocolate you like (try chopping up your favorite bar). Keep in mind that small bits mean plenty of chocolate in each bite. These scones would be great with just about any mix-in you can think of: nuts, dried fruit, citrus zest. Take a look at the notes at the end of the recipe for more baking tips.

Author: Julie-Calm Belly Kitchen             Recipe type: Breakfast
Prep time: 25 mins        Cook time: 15 mins        Total time: 40 mins
Serves 6 (can easily be doubled; see notes below)


60 g rolled (“Old Fashioned") oats (1/2 cup plus 2 tbsp)
100 g King Arthur multi-purpose gluten-free flour blend (1/2 cup plus 2 tbsp), plus additional for rolling dough
2 1/2 tbsp granulated sugar
1 1/4 tsp baking powder
1/4 tsp xanthan gum
1/4 tsp salt
1 large or extra large egg (works with whatever size you keep on hand)
2 tbsp lactose-free milk or lactose-free yogurt
2 tsp vanilla extract
57 g cold unsalted butter, cut into small cubes (4 tbsp)
65 g mini dark chocolate chips (see note above) (1/4 cup)


1. Preheat oven to 350F. Spread oats on a large rimmed baking sheet (I use a light-colored baking sheet. If you have a dark baking sheet, consider reducing oven temp to 375F or checking a couple minutes early to avoid over-browning the bottoms of the scones) and bake until lightly toasted, stirring once with a spatula, 5 to 6 minutes. Raise oven temp to 400F and measure out a piece of parchment paper that you'll use to line the same baking sheet for the scones. 

2. In a large bowl, whisk together the flour, sugar, baking powder, xanthan gum and salt. In a medium bowl, whisk together the egg, milk or yogurt and vanilla; set aside. 

3. Add the cold butter to the flour mixture. Using a pastry blender (or a fork, or your fingertips), work the butter into the flour until you have a coarse, sandy mixture with chunks the size of small peas. Stir in the oats. Add the egg mixture and raisins and stir just until dry ingredients are moistened.

4. Sprinkle a cutting board or work surface generously with flour and scoop the dough onto the flour. With floured hands, knead dough into a ball. If a good amount of dry crumbs of dough still remain, drizzle with a few drops of additional milk or yogurt to help incorporate them (be super-conservative, as it is very easy to over-hydrate gluten-free dough).

5. Press the dough into a thick disk and use a rolling pin to roll into a circle, about 3/4-inch thick. Dust the dough and rolling pin with flour to prevent sticking. Cut dough into 6 wedges. Line the baking sheet with the parchment paper and transfer the wedges to the baking sheet, leaving a few inches of space between them.

6. Bake in the center of the oven until edges are light golden brown and a toothpick comes out clean, 12 to 14 minutes (rotate the baking sheet after about 8 minutes for even baking). Rest on baking sheet 3 to 5 minutes, then transfer to a wire rack. These are great warm or at room temp and they freeze VERY well. Defrost at room temp for 30 minutes to an hour, and they taste perfect and fresh. 


  • You may absolutely double this recipe! Divide the dough into 2 equal pieces, roll into 2 circles and cut each one into 6 wedges. I frequently do a big batch, but sometimes the 6-scone version is all I need. You may want to use 2 baking sheets, rotating them once during baking, if you double the recipe.

  • Rolled oats are sometimes called "Old-Fashioned." Don't use quick, instant or steel cut oats.

  • I use white granulated sugar, but you may sub any type of sugar as long as it is a 1-to-1 substitute.

  • I prefer Lactaid for baking over any other type of lactose-free milk. It works exactly like milk, which is what we want. It is also perfectly fine to use regular milk in this recipe if it doesn't bother your belly, especially since this recipe contains a very small amount.

  • Baking times are for a light-colored metal baking sheet. If you're using a dark-colored one, check the scones a couple minutes earlier, as dark-colored metal promotes quicker browning.

Nutrition Information
Serving size: 1 scone Calories: 257 Fat: 12g Saturated fat: 7g Carbohydrates: 34g Sugar: 11g Sodium: 167mg Fiber: 2g Protein: 4g

Low-FODMAP Refried Beans and Huevos Rancheros Recipe

Low-FODMAP Refried Beans and Huevos Rancheros Recipe

Huevos Rancheros and Low FODMAP Refried Beans

The glass-half-full people out there might call this blog post a bit "scattered." I'm calling it chock full 'o goodness.

So, I have two totally different but equally great things to share with you. First up is my recipe for Huevos Rancheros. Translation: I just wanted to eat Mexican food for breakfast. 

This recipe was inspired by my Low-FODMAP Salsa (and yes, you need to make the salsa too) , but it almost never came together. See, I think huevos rancheros absolutely require refried beans.

Since I know beans can leave me bloated for days, I rarely eat them, BUT I have had great luck with canned lentils. 

The Monash University Low-FODMAP app shows that a smallish serving of rinsed canned lentils (46 grams) is low in FODMAPs.

In a nice little lightbulb moment, I thought, Why not use them to make refried beans? If pinto beans and black beans taste good mashed up, why not lentils? The texture is a little different, but spread 'em on a tortilla, and you won't care. Keep scrolling for the recipe.

Low FODMAP refried beans made with canned lentils

End of Summer Cookout Tips!

Buckle up because we're about to switch gears. Does that metaphor actually work? We're switching to a higher gear, obviously. :-)

The end of summer always sneaks up on me. I'm usually busy enjoying the great weather in Chicago, and I don't want to remember that it's about to end. And since I was blissfully ignorant that Labor Day weekend was right around the corner, I didn't come up with a good cookout/grilling/potluck sort of recipe.

Instead, I made a video with my three best tips for a great end-of-summer cookout and a calm, happy belly. 

All the links and things I mention in the video are below. Watch it, and you'll get to see me being super-humble (by which I mean not at all humble) at the 0:28 mark.

As promised in the video, here's a shot of our first time doing beer can chicken. My hubby smoked it a little too, and the flavor was amazing. It's a lot easier to fit the chicken under the lid if you have an egg-shaped smoker or larger grill. Ours was slightly janky, but it worked!

Have a fun, healthy end-of-summer weekend!

Low-FODMAP Refried Beans

Makes 4 1/2 servings
1 serving = 1/4 cup (46 g)


1/2 tbsp (7 g) butter
1 (15 oz) can brown lentils, rinsed and drained
Salt and black pepper to taste
2 to 3 tbsp low-FODMAP salsa plus some of the juice


Melt butter in a small saucepan on medium heat. Add lentils and season to taste with salt and pepper. Stir it up, then mash with a potato masher or fork until you have a chunky-mash texture. Reduce heat to low and stir in salsa to thin the texture slightly, adding as much of the salsa juice as needed to reach a consistency you like. Remove from heat. Keeps in the refrigerator for 3 to 5 days.

Want to make it super easy and buy your salsa instead? Fody sells low-FODMAP certified salsa in medium and mild!

Huevos Rancheros (for each serving)


2 small corn tortillas
1/4 cup (46 g) low-FODMAP refried beans
1/4 cup low-FODMAP salsa
1 egg
1/4 cup (1 oz) cheese (feta, cotija or cheddar)


1. Heat a large skillet on medium and mist with cooking spray. Heat the tortillas until lightly browned, about 2 minutes per side. Transfer to a plate. 

2. Meanwhile, cook the egg to your liking (over easy is my favorite). Top tortillas with beans, salsa, egg and cheese. Serve immediately.