This low FODMAP pasta salad will be your new go-to recipe. It can be made ahead, plus it's fresh, summery, and perfect for get-togethers.
Grilled Chicken with Curry-Lime Marinade (Low-FODMAP, Dairy-Free)
Adding curry seasoning to an otherwise simple marinade gives it a whole new twist, and that’s how today’s recipe was born.
Having a few great spices and marinades up your sleeve is essential for tasty low-FODMAP cooking. Since sweet curry powder is a blend of spices typically used in Indian cooking, it packs a lot of flavor into a dish without much effort--this marinade only has 6 ingredients (plus salt)!
You can find sweet curry powder in most supermarkets, and of course online. It has little to no heat and is highly versatile.
Other ways to use sweet curry powder:
Season roast vegetables
Season grilled or baked fish
Add to dips or yogurt sauce
Spice up chicken or tuna salad
Add to rice
I served this chicken with basmati rice seasoned with cumin and allspice. I love to make sauces like this on the fly with whatever I have on hand so that’s what you see here.
I used lactose-free plain yogurt, lemon juice, parsley, chopped tomatoes, and a couple dashes of curry powder.
Want more? Check out the other posts in the Low-FODMAP Spices Series:
And one more great curry recipe: Easy Slow Cooker Indian Butter Chicken and Perfect Basmati Rice
Grilled Chicken with Curry-Lime Marinade (low-FODMAP, dairy-free)
You can substitute any other chicken pieces (boneless or bone-in), but cooking times will vary. Sweet curry powder (also called “yellow” or “mild”) is a blend of spices that typically does not include onion or garlic, but always check the ingredient list to avoid any FODMAPs.
Serves 4 to 6
1 ¼ cup (lightly packed) cilantro (leaves and thin stems), plus additional for garnish
⅔ cup chopped scallions (7 to 8)
7 tbsp lime juice (3 to 4)
7 tbsp oil (olive, grapeseed, or vegetable oil)
1 tbsp Dijon mustard
3 tsp sweet curry powder (see note above)
1/2 tsp salt
2 lbs boneless, skinless chicken thighs (about 8)
1. Add cilantro and scallions to the bowl of a food processor fitted with the metal blade. Pulsing in 5-second bursts, process until chopped, scraping down bowl as needed. Add lime juice. With processor running, slowly pour in the oil through the feed tube.
2. Add mustard, curry powder, and salt. Process until combined, scraping down bowl as needed.
3. Place chicken thighs in a heavy duty zip top plastic bag. Add marinade and seal. Shake the bag a bit to coat chicken. Refrigerate 4 to 24 hours, turning back once or twice. When ready to grill, transfer chicken to a plate (discard marinade) and bring to room temperature.
4. Prepare a charcoal or gas grill (high for gas) and brush grate with oil. Grill chicken over direct heat, turning once or twice, until internal temperature reaches 165F on an instant-read thermometer or center is no longer pink, 7 to 9 minutes. Rest 5 minutes, garnish with cilantro, and serve.
Grilled Steak with Chimichurri Sauce (low-FODMAP recipe)
Chimichurri is a sauce from Argentina made with fresh herbs and typically served over grilled meat. Since the sauce is uncooked it’s not only a snap to make, but the perfect summer condiment.
Chimichurri should be renamed “magic sauce,” because it’s magically delicious on just about anything. I’ve used it on:
Grilled steak, pork chops, and chicken breasts
Grilled fish and shrimp
If you’ve been to an Argentinian steak house, you’ve likely had chimichurri. The classic recipe includes a good amount of raw garlic, which I never liked (before the FODMAP Diet, I would actually cook the garlic before adding it to the chimichurri).
Luckily, the sauce is just as good sans garlic. In my opinion, it’s better. If you love garlic flavor, substitute garlic infused oil for 1 to 2 tablespoons of the olive oil.
You’ll also find my recipe for roasted potatoes below, which is a typical side for an Argentinian grilled meal. The potatoes couldn’t be simpler, but I like to think I’ve perfected the method over the years to make the perfect roasted spuds. :-)
Looking for more low-FODMAP grilling recipes? Check out Lemon-Caper Fish and Veggies Grilled in Foil Packets and Caprese Salad with Grilled Eggplant!
Grilled Steak with Chimichurri Sauce
If you prefer sirloin or another cut of steak, go for it! The recipe calls for bone-in NY strip because that’s what I used, but boneless is great too. The sauce is also delicious on grilled pork, chicken, and fish. To use as a marinade, add extra olive oil and/or lime juice to thin.
Serves 4 - Makes about ¾ cup sauce, double recipe if needed (1 serving = 3 tbsp)
1 cup (packed) parsley (leaves and thin stems)
1/4 to 1/3 cup mint leaves (about 4 sprigs)
1 tbsp red wine vinegar, plus additional if needed
1 lime, juiced
¼ cup extra-virgin olive oil, plus additional if needed
2 tsp Dijon mustard
1 tsp granulated sugar (or your sugar of choice)
1/2 tsp red chile flakes, or to taste (optional)
Sea salt to taste (1/4 to 1/2 tsp)
Freshly ground black pepper to taste
2 lbs bone-in New York strip (see note above)
1. Add parsley and mint to a food processor and blitz until finely chopped, scraping down bowl as needed. Add vinegar and lime juice. With processor running, slowly pour olive oil through the feed tube.
2. Add mustard, sugar and chile flakes if using. Season with salt and pepper. Pulse until blended. Consistency should be thick but pourable. Add additional oil or red wine vinegar to thin, depending on whether you like more or less acidity. Check seasoning. Can be used as a marinade, or served over grilled meat or fish. May be stored in the refrigerator up to 2 days. Serve at room temp.
3. Prepare a charcoal or gas grill (high for gas) and brush grate with oil. Season steaks with salt and pepper. Grill steaks over direct heat, turning once or twice, until done to your liking, 10 to 12 minutes for medium rare (130F to 135F). Rest at least 5 minutes. Slice and serve family style drizzled with chimichurri sauce.
2 lbs yellow potatoes, cut into 1-inch chunks
1 to 2 tbsp olive oil
Salt and freshly ground black pepper to taste
1. Preheat oven to 400F. Line a large, rimmed baking sheet with foil (optional, to minimize clean up) and coat with cooking spray. Add potatoes and drizzle with oil. Season with salt and pepper and toss to coat.
2. Roast until potatoes are golden brown and very tender with pierced with a fork, tossing 2 times during cooking, 35 to 45 minutes.
Lemon-Caper Fish and Veggies Grilled in Foil Packets (Low-FODMAP Recipe)
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 sauce...next 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!
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.
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.
Low-FODMAP Pad Thai and Cantaloupe-Shrimp Salad
Pad thai is not only easy to make low-FODMAP, but it's easier to make at home than you might think.
Once you get the hang of it, you'll prefer your homemade version over takeout - no more greasy noodles mixed with a few skimpy shrimp. My recipe has plenty of healthy protein and the sauce adds tons of sweet-tart flavor.
Psst! Just getting started with FODMAP? Click here to join the FREE 7-Day Cleanse & learn to feel better fast!
Pad Thai noodles are a classic, but the cantaloupe salad is my own invention. It's cool, refreshing, and a nice change from lettuce.
You can serve both dishes together as a full menu, but sometimes I just make the Pad Thai. The recipe has a lot of components (sauce, noodles, protein, eggs, garnishes...whew!), but once you start cooking it comes together FAST. Have all those ingredients ready to go!
Have you ever made Pad Thai? What other Thai dishes would you like to make low-FODMAP? Leave a comment and let me know!
You might also like The Ultimate FODMAP Guide to Flavor without Onion and Garlic
If you like these recipes, check out the Calm Belly Kitchen Cookbook
Low-FODMAP Pad Thai
I use a very large (13-inch) straight-sided saute pan for this dish (this one specifically). If you don't have a saute pan or wok large enough to fit all the ingredients, add the chicken and shrimp mixture to the large pot you cooked the noodles in and proceed with the recipe from there. There are substitutions for tamarind concentrate, but none of them will give you the uniquely tart, fruity flavor. You can buy it in ethnic food stores or online here and here.
Makes 4 large low-FODMAP servings (about 2 cups each), or 6 smaller servings (recipe may be halved)
2 ½ tsp tamarind concentrate/paste
3 tbsp hot water
3 tbsp fish sauce
2 tbsp lime juice (1 to 2 limes)
2 tbsp white or light brown sugar
3 extra large eggs
Salt and freshly ground black pepper to taste
8 oz pad thai noodles
Neutral oil or cooking spray
12 oz boneless skinless chicken breast, sliced thin
4 oz small cooked shrimp, defrosted if necessary and patted dry
2 cups bean sprouts, divided
1/3 cup peanuts, chopped
6 scallion tops, sliced, divided
½ cup (packed) cilantro, chopped, divided
Lime wedges for serving
1. In a small bowl or glass liquid measuring cup, whisk together the tamarind concentrate and hot water. Add the fish sauce, lime juice and sugar. Whisk until combined and set aside. In a medium bowl, beat the eggs and season lightly with salt and pepper (fish sauce is high in salt, so season conservatively); set aside.
2. Meanwhile, bring a large pot of water to a boil. Add the noodles and cook until al dente, 3 to 4 minutes (or according to package directions). Drain in a colander and rinse thoroughly with cold water.
3. In a large sauté pan (see recipe head note), heat a thin layer of oil (or use cooking spray) on medium high heat. Add the chicken, season lightly with salt and pepper and cook, stirring frequently until cooked through, 4 to 5 minutes. Add the shrimp and stir until just heated through, about 1 minute.
4. Reduce heat to medium and push the chicken and shrimp to the edges of the pan. Add about 2 tsp of oil or mist the center of the pan with cooking spray. Add the eggs. Cook until just beginning to set (reduce heat if eggs are cooking very quickly). Start breaking the eggs up with your spatula; you should still have some runny/liquid bits at this point. Add the noodles, 1 cup of the bean sprouts, half the peanuts, half the scallions, and half of the cilantro. Gently fold all the ingredients together until eggs are set.
5. Give the tamarind mixture another quick whisk and add to the pan. Stir until combined and most of the sauce is absorbed (sauce will continue to absorb as pad thai cools). Serve immediately and garnish with remaining bean sprouts, peanuts, scallions, cilantro and lime wedges.
Thai Cantaloupe & Cucumber Salad with Shrimp
I bought a Thai basil plant this year and that's what I used, but regular basil or mint (or a combo) would be just as tasty.
Serves 5 (1 serving = about 1 cup)
1 ½ c chopped English cucumber (192 grams)
1 ½ c matchstick-cut or grated carrots (168 grams)
1 ½ c chopped cantaloupe (250 grams)
1 cup bean sprouts (82 grams)
10 small cooked shrimp, defrosted if necessary and patted dry
3 tbsp lime juice (from 2 limes)
1 tbsp reduced sodium soy sauce
1 tbsp fish sauce
3 tbsp brown sugar
¼ cup (packed) fresh Thai basil, basil, or mint leaves, chopped
1. In a large bowl, combine cucumber, carrots, cantaloupe, bean sprouts and shrimp. In a small bowl, whisk together lime juice, soy sauce, fish sauce and brown sugar.
2. Add sauce and chopped herbs to salad mixture and stir gently to combine. Best served right away; may be covered and refrigerated up to 1 day.
Maple-Marinated Salmon with Sesame-Spinach Rice
This recipe comes from The Low-FODMAP Cookbook by Dianne Fastenow Benjamin. It's a healthy and tasty dish that gets a lot of flavor from just a few simple ingredients.
Read on to see what I think of the cookbook and get the recipe!
Easy Weeknight Salmon
I love that this salmon looks beautiful enough to serve to guests, but it's simple enough to make on a weeknight. The key to this magic is minimal ingredients that pack a lot of flavor. Specifically, maple syrup, soy sauce, and garlic-infused oil.
The marinade is so good, my only complaint is that I wanted more of it. I might make extra next time and reserve a bit to drizzle over the finished salmon.
All About the Cookbook
If you've ever searched for "FODMAP" on Pinterest, I'm 99.9% sure you've come across Dianne's recipes. She's been posting low-FODMAP meals on her blog Delicious As It Looks for years. I'm also biased to like whatever Dianne does because she's a pug lover like me!
But back to the cookbook. It's a great collection of approachable and tasty recipes. There aren't any hard-to-find ingredients or advanced techniques so it's great for beginner cooks.
The recipes tend toward American home cooking and comforting flavors, for example:
- Shrimp Pasta with Lemon and Kale
- Grilled Marinated Pork Chops
- Quinoa Pilaf with Carrots and Herbs
- Cranberry-Orange Scones
The recipe sections are: basics, breakfasts, soups, salads and sides, soups, main dishes, and desserts. There's also a useful introductory section on navigating the FODMAP diet.
Some recipes that I bookmarked to try:
- Quinoa Morning Glory Muffins
- Roasted Green Beans with Prosciutto
- German Potato Salad with Goat Cheese and Chives
I love seeing new FODMAP cookbooks on the market, and this is a great one if you love unfussy, American favorites. After spending the first part of 2016 writing The Calm Belly Kitchen Cookbook, I love sitting back and testing other people's recipes for change--and Dianne's look fabulous!
Maple-Marinated Salmon with Sesame-Spinach Rice
Adapted from The Low-FODMAP Cookbook
To make it weeknight-friendly, the recipe calls for instant rice. You could just as easily cook up a pot of rice the traditional way, or make it ahead of time. To garnish, I reserved a few sesame seeds and used fresh pea shoots...totally optional but cute!
1/4 cup garlic-infused oil
1/4 cup pure maple syrup
2 tbsp gluten-free soy sauce or tamari (I used low-sodium)
1/4 tsp freshly ground black pepper
4 (4-oz) salmon fillets, skin removed
1 3/4 cups water
1/2 to 3/4 tsp kosher salt (to your taste)
2 cups instant brown rice
4 cups baby spinach leaves
1 tbsp toasted sesame seeds
1 tbsp dark/toasted sesame oil
4 scallion tops, sliced
1. In a medium bowl, whisk together the garlic oil, maple syrup, soy sauce and black pepper. Place salmon fillets in a large zip top bag and add garlic-maple mixture. Toss to coat and refrigerate for 2 to 4 hours.
2. Preheat oven to 400F. Line a large, rimmed baking sheet with foil and mist with cooking spray. Place salmon on baking sheet and drizzle a bit of the marinade over the top. Bake until salmon is opaque in thickest part and reaches 145F on an instant read thermometer, 12 to 18 minutes, depending on thickness.
3. Meanwhile, bring the water and salt to a boil in a large saucepan. Stir in rice and return to boiling. Reduce heat to low, cover, and simmer for 5 minutes. Remove from heat and rest, covered, 5 minutes more.
4. Mist a large nonstick skillet with cooking spray and heat to medium-high. Add spinach and cook until wilted. Reduce heat to low and add rice, sesame seeds and sesame oil (If your skillet is too small to fit all the rice, add the spinach to the saucepan with the rice instead). Toss gently to coat. Divide rice among 4 plates and top with salmon. Garnish with scallions and serve.
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