Shrimp and Grits Recipe (Low-FODMAP, gluten free, dairy free)

Low-FODMAP Shrimp and Grits Recipe

Shrimp and millet grits are low-FODMAP, gluten free and dairy free. Plus, they're so quick and easy for weeknight cooking! Click through for a free printable recipe and shopping list.

This little recipe kicked off my fascination with southern cooking.

I've been making versions of it for years. It is so simple, I never followed any one specific recipe. I probably saw it for the first time in a food magazine. Having never eaten grits once in my life, I was so ready to jump on that train!

What are grits, anyway?

Grits are corn that has been dried and ground. So, cornmeal essentially! If you think this sounds a lot like polenta, you're right.

Italian polenta and southern grits are made from different types of corn, and the texture of the grind often varies too. Polenta is almost always made from yellow corn and grits are traditionally made from white.

But at the end of the day, they're very similar, and you can switch them up anytime. 

Why use millet?

I've always made shrimp and grits with ground cornmeal or polenta. Then one day, I was shopping online for gluten-free baking supplies and I came across these millet grits from Bob's Red Mill. They're made by grinding the hulled, whole grain millet so they have a more porridge-like texture and are faster to cook (This post is in no way sponsored by Bob, I just like his products!).

I'm always excited to find a "new food," and I know millet is great low-FODMAP grain option. It took about two seconds for me to click "Add to cart!"

You can use any kind of polenta, cornmeal or grits you want, but I definitely recommend the millet grits. Here's why:

  • It's quick! The millet required about 10 minutes of cooking, while stone ground cornmeal takes at least 20.

  • No lumps. I had a MUCH easier time getting lump-free grits than when I use cornmeal or polenta. Tip: Sprinkle in about 1 tbsp at a time and whisk into the simmering liquid before adding more.

  • It's belly friendly. I don't have digestive trouble with cornmeal products but I know many of you do. Millet could be a great alternative!

 If you want to try your hand at southern cooking, this recipe is a great start. It comes together so quickly and easily. When I give the total cooking time, that includes any chopping that needs to happen beforehand, by the way.

Even better, this is a healthy dish that's low in calories (not usually associated with southern food, I know). It's one of my weeknight stand-bys when I want something a little different and special.

Do you make shrimp and grits? Or are you a die-hard polenta fan looking to try something new? Share in the comments!

Shrimp and millet grits are low-FODMAP, gluten free and dairy free. Plus, they're so quick and easy for weeknight cooking! Click through for a free printable recipe and shopping list.

Shrimp and Millet Grits (Low-FODMAP, gluten free, dairy free)

You can substitute regular corn grits or polenta for the millet grits. Cook them according to the instructions on the package. I used heirloom cherry tomatoes in this recipe, but you can use any tomato (It also works with canned tomatoes. Just simmer to reduce the liquid a bit.). Halve them if you're using cherry tomatoes and chop if you're using large ones. If you're sensitive to tomatoes, try using a larger variety since the small ones are sweeter and are likely to contain more sugar. Do what works for your body!
Author: Julie~Calm Belly Kitchen             Recipe type: Entree
Prep time: 8 mins        Cook time: 30 mins        Total time: 38 mins
Serves 4 (can easily be halved)


3 1/2 cups water
1 cup millet grits (see note above)
Salt and black pepper to taste
1 tbsp garlic infused oil
1 lb tomatoes, chopped (see note above)
5 scallions (green parts only), sliced
1 1/4 lb medium shrimp, peeled and deveined
1 tsp ancho chile powder


1. Bring the water to a boil in a medium saucepan. Slowly add the millet (about 1 tbsp at a time), whisking as you go. Reduce heat to medium and simmer, whisking occasionally until millet thickens. Reduce heat to low, maintaining a slow simmer, and partially cover the pan with it's lid. Grits have a tendency to pop up and splatter, so be careful! Continue cooking until millet is tender, 10 to 15 minutes. If you want a thinner consistency, add more water. Season with salt and pepper to taste. Remove from heat, cover and set aside.

2. Meanwhile, heat the oil in a large skillet on medium heat. Add tomatoes and cook, stirring occasionally, until the skin slackens and they release their juices, 4 to 6 minutes. Add about 3/4 of the scallions and cook until tender, 1 to 2 minutes. Season to taste with salt and pepper. Transfer to a bowl and set aside. Wipe out the skillet with paper towel (carefully!).

3. Mist the skillet with cooking spray (or use more garlic oil) and heat on medium high. Season the shrimp with ancho chile powder, salt and pepper. Cook, stirring occasionally, until shrimp feel firm to the touch and are opaque in the thickest part, 4 to 6 minutes. 

4. Add tomatoes back to the skillet with the shrimp and reduce heat to medium low. Stir to combine and cook just until heated through. Serve shrimp mixture over the grits and garnish with remaining scallions.

Nutrition Information
Serving size: 1/4 of recipe  Calories: 352  Fat: 7g  Saturated fat: 1g  Carbohydrates: 40g  Sugar: 3g Sodium: 344mg  Fiber: 5g  Protein: 36g

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.

Classic Vinaigrette & Strawberry-Spinach-Feta Salad (low-FODMAP recipes)

Classic Vinaigrette & Strawberry-Spinach-Feta Salad (low-FODMAP recipes)

Strawberry-Spinach-Feta Salad with Classic Vinaigrette Low-FODMAP

I'm a big fan of "go-to" recipes. If you've been part of the email crew for a while, you might remember me talking about this in a past newsletter.

To sum it up, you've got to have easy, no-brainer recipes you can make even if you're totally exhausted and didn't do any planning beforehand.

For a lot of women I talk to, starting the low-FODMAP diet (or ANY specialized healthy eating plan) means you're suddenly cooking every bite of food that goes in your mouth.

So not only do you have the challenge of a restrictive diet, but you have to learn a whole new skill set to go along with it. And watching a few episodes of Giada (or Guy Fieri, if that's your jam), isn't going to cut it.

Here's my advice: Don't start bookmarking complicated recipes online and trying to make a new and exciting dish every night of the week. Instead, start with the basics. 


Everyone needs a simple salad dressing they can make in 2 seconds (fine, it really takes 2 minutes). Because, and here's where the magic happens, it's not just for salad. Here's what you can do with my classic vinaigrette recipe:

  • Use as a marinade for chicken, beef or pork.

  • Use as a sauce for any kind of seafood (shrimp, salmon, scallops, white fish).

  • Toss with cold leftover quinoa, sorghum or gluten free pasta.

  • Drizzle over grilled, steamed or roasted vegetables (eggplant, potatoes, zucchini, bell peppers, green beans, broccoli).

  • Use it on a salad, but get creative with your greens. Try arugula, butter lettuce, baby kale, radicchio, endive or frisée.

To make a really tasty (and super versatile!) dressing you only need 4 ingredients. Plus salt. But here's the real kicker: The measurements don't need to be exact. Once you do this a few times, you don't need to bother with measuring spoons unless you want to.

Strawberry-Spinach-Feta Salad with Classic Vinaigrette Low-FODMAP

The measurements I'm giving you are great place to start.

Can you make substitutions (lemon juice instead of vinegar, for example)? Can you add stuff (herbs, spices)? Yes and yes. You cannot mess this up. If you don't think your creation tastes quite right, tweak away until it does. I personally like a higher proportion of acidic ingredients than most traditional vinaigrettes contain, so that's how I make it!

Classic Vinaigrette with Strawberry, Spinach & Feta Salad

This recipe makes 2 good-sized entrée salads. You can make half the recipe for a single meal, but why not make the whole thing and save half for lunch the following day? Put a serving of vinaigrette in a little jar so you can take it with you on the go and dress your salad when you're ready to eat--no soggy greens! I like adding chicken to this salad (I broil a big batch of chicken breasts every few days and use them for everything), but any protein works here. A great meatless option would be quinoa or sorghum. Note that the vinaigrette recipe makes enough for 4 servings. It keeps in the refrigerator for several days.

Author: Julie~Calm Belly Kitchen             Recipe type: Entrée
Prep time:  15 mins        Cook time:  0 mins        Total time:  15 mins
Serves 2


For Classic Vinaigrette:
6 tbsp extra virgin olive oil
4 tbsp red wine vinegar
2 tsp Dijon mustard
1 tsp sugar or maple syrup
Pinch sea salt

For Salad:
5 oz spinach leaves (about 5 packed cups)
12 medium strawberries
12 to 16 kalamata olives, pitted and chopped
4 tsp sunflower seeds
Freshly ground black pepper to taste
1/2 recipe (approximately) Classic Vinaigrette
6 to 8 oz broiled, roasted or grilled chicken breasts, sliced
2 oz feta, crumbled (about 1/2 packed cup)


1. Add all the vinaigrette ingredients to a jar with a tight-fitting lid. Shake it up until combined (or emulsified if we're fancy). Taste and adjust as you like.

2. Add spinach, strawberries, olives, sunflower seeds and black pepper to a large bowl. Add 4 to 5 tbsp of the vinaigrette (a little less than half of the recipe). Toss well and add more vinaigrette if needed. Remaining vinaigrette will keep in the refrigerator for several days.

3. Divide salad between two bowls and top with sliced chicken. Sprinkle with feta and enjoy.

Nutrition Information (with 12 olives and 6 oz chicken)
Serving size: 1/2 of recipe  Calories: 484 Fat: 35g Saturated fat: 8g Carbohydrates: 13g Sugar: 6g Sodium: 848mg Fiber: 4g Protein: 35g


-I use Dijon mustard in my vinaigrette not just for flavor, but because it's an emulsifier. Which means, it keeps the oil and vinegar from separating for longer, even after you've put it your salad. (Here's more info for the food science nerds. Of which I am one.)

-I also use a little somethin' sweet in my vinaigrette. Sugar (I usually just use the plain old white stuff) creates a more complex, balanced flavor. You can use any type of sweet stuff you like. Maple syrup is great, and it's an emulsifier too!

One-Pot Cheesy Quinoa with Prosciutto, Ground Turkey and Basil (Low-FODMAP, gluten free)

One-Pot Cheesy Quinoa with Prosciutto, Ground Turkey and Basil (Low-FODMAP, gluten free)

I love that this requires just one pot! It's a great, simple weeknight meal that happens to taste like pizza, but much healthier.