Low FODMAP Faux Fried Chicken

Makes: 6 servings
Prep time: 15 minutes
Cook time: 35 minutes

1/2 cup or more of lactose free, plain yogurt
2 cups crushed cornflakes
2 teaspoons salt
1 teaspoon dried thyme
1/4 teaspoon black pepper
6 boneless, skinless chicken breasts or thighs (about 2 pounds)

Preheat the oven to 350 degrees. Lightly coat a 13-by-9-inch baking dish with olive oil. Mix together cornflakes, salt, thyme, and black pepper on a piece of waxed paper. Dip chicken in yogurt and coat in cornflake mixture. Arrange chicken in a single layer in prepared baking dish. Bake chicken 35 minutes or until internal temperature registers 170 degrees on an instant-read thermometer.


Adapted from Fitness Magazine

Low FODMAP Better than Pollo Loco Chicken Thighs

6 ounces pineapple juice

2 tablespoons lime juice

1 tablespoon white vinegar

1 tablespoon oil

1 teaspoon salt

1 teaspoon freshly ground pepper

1 teaspoon finely minced jalapeno, seeds included

1 teaspoon turmeric

2 1/2 pounds bone-in, skin-on chicken thighs

Mix all marinade ingredients in a 2-cup measuring cup. Place chicken in zipper-top bag, pour marinade in and squeeze out air from bag before sealing. Massage chicken in bag to make sure all pieces of chicken are bathing in marinade. Marinate in refrigerator for half a day, or overnight; turn bag occasionally to ensure chicken is entirely covered. When ready to grill, remove chicken from marinade (discard marinade) and grill chicken over medium heat until done, about 20-25 minutes, turning once for nice grill marks.

Adapted from Shockingly Delicious

Low FODMAP Oven Baked Wahoo (Ono)

I bought some frozen Ono fillets at Costco because I wanted to try something new. I looked online for a low FODMAP recipe and, after perusing several, found a simple way to prepare these fillets.

Preheat oven to 350 degrees. Place fillets in oiled pan and drizzle with olive oil. Season with salt and pepper. Bake in oven for 25 - 30 minutes, turning once during cooking.

Low FODMAP Chicken Pot Pie

3 carrots, cubed

3 medium-size red potatoes, cubed

2 tablespoons chives, chopped

1/3 cup Tom Sawyer gluten free flour

2 sprigs fresh thyme

1 bay leaf

1 1/2 pounds boneless, skinless chicken thighs

kosher salt and black pepper

2 rice wraps

1/3 lactose free yogurt

1/4 cup grated cheddar cheese

Preheat oven to 325 degrees. In a 4- to 6-quart stoneware casserole, mix together the potatoes, carrots, chives, flour, thyme, bay leaf, and ½ cup water. Place the chicken on top; season with 1 teaspoon salt and ¼ teaspoon pepper. Cover and cook until the chicken and vegetables are tender, about 1 hour. Add the yogurt and stir to combine. Place one rice wrap in bottom of pie plate (snip about ½ into edge around circumference so it will lay flat). Pour chicken and vegetable mixture over wrap. Sprinkle shredded cheese over mixture. Place remaining rice wrap over cheese and press down firmly. Return to oven to melt cheese (about 6-8 minutes). 

Adapted from Real Simple

Rice wraps (or tortillas) come in handy for sandwiches, but I recently started experimenting with them as an easy, gluten free crust. Trader Joe's rice tortillas are reasonably priced, and can perform remarkably well as a crust. However, they tend to crumble as a sandwich wrap.

Low FODMAP Potato Wedges

2 pounds of potatoes (small red-skin are the best)

1/4 cup olive oil

salt and pepper to taste

snipped chives (optional)

Preheat oven to 425 degrees. Wash and cut potatoes into wedges. Soak in cold water for 10 - 20 minutes. Drain and blot dry with paper towel. Add oil, salt, and pepper. Mix together. Spread potatoes out on oiled baking sheet and bake in oven for 20 minutes. Turn potatoes and cook 10 minutes longer. Turn again and cook until potatoes just begin to get crispy, about 10 more minutes.

Low FODMAP Cheesy Dinner Biscuits

Combine in large mixing bowl:

1½ cup TOM SAWYER Gluten Free Flour

½ t Salt

2¼ t Gluten free baking powder

Blend dry ingredients well

Combine in smaller mixing bowl;

1 egg (well beaten)

2 T olive oil

3/4 cup lactose free milk

¼ - ½ cup shredded cheddar cheese

½ t each parsley, basil, and oregano

Mix wet ingredients well. Pour wet ingredients into the bowl containing the dry ingredients and mix well. Drop large spoonful sizes of dough on baking sheet or place in containers of your choice. Bake in hot oven 450 degrees F for about 12 minutes.

Adapted from Glutenfreeflour.com

Low FODMAP Roasted Shrimp

1 pound large shrimp, peeled and deveined

¼ cup olive oil

1 tablespoon minced ginger

¼ teaspoon salt

Preheat oven to 250 degrees. Place the shrimp in a baking dish just big enough to hold them in a single layer. Toss with olive oil, ginger, and salt. Roast the shrimp for about 25 minutes, until pink and firm to the touch, turning them twice during cooking.