Are you trying to feed a family low FODMAP? Perhaps there are some meals you just want to make for the whole family or maybe you have kids or teens that are on this elimination diet?
We know it can be a struggle to find meals that fit and are likeable for the whole family, so we wrote a few posts to help. Take a look at the tips on packing lunches for your little ones with food sensitivities; as well as a product review of school safe, allergen free snacks.
And remember, that the strict elimination of high FODMAP foods is temporary. You should be in this phase just a few weeks or months and then gradually start to re-introduce high FODMAP foods to expand your diet. If you need more help with this diet, making sure you’re following it right, sign up for the free guide:
In this article, we are share some low FODMAP kid-approved snack and meal recipes. My team has been hard at work in the kitchen cooking up some delicious IBS friendly recipes that your kids will love. On top of that, they are also nut-free, so they can transition seamlessly from home to school.
We decided to include a few healthy recipes and a few treats, because let’s be serious, who doesn’t like to indulge once in a while! Although all of the recipes have mostly healthy ingredients, the treat recipes are reminiscent of those wonderful comfort foods you turn to when you are looking for something to seriously satisfy a craving. All of the recipes are also quick and easy to make, because we know how busy life can be as a parent!
So get ready … this is a long post full of low FODMAP food inspiration!
Low FODMAP Back-to-School Snacks
This snack is a new take on tortilla chips and salsa, but instead of deep fried chips, uses baked tortillas to reduce the amount of fat in the dish. The fruit salsa is a healthy, sweet alternative to traditional salsa and uses fruits low in FODMAPs to ensure that it won’t cause any digestive upset. Make sure to keep the serving to half a cup or less as loading up on any fruit, even low FODMAP fruit can still cause symptoms in some.
Low FODMAP Recipe: Crispy Pita Wedges with Fruit Salsa
Makes: 2 servings
Time: 15 minutes prep, 10 minutes cook
2 Udi’s Gluten Free Tortilla Shells
1 tsp sugar
1 tsp cinnamon
1 tbsp coconut oil, melted
¼ cup blueberries, cut in half
¼ cup kiwi, peeled and cut into small pieces
¼ cup raspberries, cut into small pieces
¼ cup strawberry, cut into small pieces
Preheat oven to 350°F. Brush melted coconut oil on tortillas and sprinkle cinnamon and sugar on top.
Use pizza slicer or knife to cut both tortilla shells into equal sized triangle pieces. Place on baking sheet and bake in oven for 10 minutes, or until crispy.
While the tortilla shells are baking, wash and prepare fruit.
Add all the fruit to a bowl and toss to mix.
Serve pita wedges with fruit salsa.
Low FODMAP Recipe: Banana Maple Yogurt Parfait
Delicious as a snack but also a great way to start the day off right! This dish is also a well-balanced breakfast option for children suffering from IBS. Not only does it contain fruit and a source of whole grains, it also has two sources of protein – from the yogurt and sunflower seeds. Don’t forget to double the batch so you can take some to work!
Makes: 2 servings
Time: 10 minutes prep, 15 minutes cook
½ cup large flake oats
¼ cup sunflower seeds (processed in nut-free facility if your child is allergic to nuts)
½ tsp cinnamon
1 tbsp brown sugar
1 tbsp pure maple syrup
½ cup lactose-free plain or flavoured yogurt
2 small firm bananas (or strawberries as an alternative)
Preheat oven to 350°F.
In a bowl, mix together oats, sunflower seeds, cinnamon, brown sugar and maple syrup.
Line a cookie sheet with parchment paper and spread mixture evenly over sheet.
Bake for 7 minutes, then remove and stir and bake for another 7 minutes.
Cut up bananas into slices. Separate yogurt into two separate bowls. Remove oat mixture from oven.
Garnish yogurt with oat mixture and banana slices. Serve.
Low FODMAP Back-to-School Lunches
This digestive-friendly take on vegetable fried rice is guaranteed to please even the pickiest of eaters! Not only is it easy, it has way less salt and fat than a traditional takeout fried rice. For really picky eaters, I recommend making the vegetable bits smaller, that way the vegetables are a little less visible in the dish but still pack a nutritional punch! You can also substitute the egg for chicken, pork or beef instead depending on your child’s taste!
Tip: For faster prep time, use a food processor to cut veggies into small bits!
Low FODMAP Recipe: FODMAP Friendly ‘Fried’ Rice
Makes: 2 servings
Time: 15 minutes prep, 20 minuets cook
½ cup fennel, fInely diced
½ cup carrot, finely diced
3 cloves of garlic
¼ cup red pepper, finely diced
½ cup broccoli, finely diced
3 tbsp olive oil
1 cup quick cooking brown rice
2 cups water
½ tsp sea salt
1 tsp toasted sesame oil
3 tbsp low sodium soy sauce (or tamari)
Pepper, to taste
In the bottom of a pot, add the fennel, carrot and garlic to 1 tbsp of olive oil on medium heat. Sauté for about 5 minutes, until fennel starts becoming translucent. REMOVE GARLIC.
Add uncooked brown rice and sauté with mixture for another 5 minutes.
Add salt and water and cook mixture uncovered until most of the water is absorbed into the rice, stirring frequently.
While the rice mixture is cooking, heat 1 tbsp of olive oil in a skillet over medium heat. Beat the eggs in a bowl and then scramble in heated skillet with oil.
When rice mixture is ready, transfer to the skillet and add the remainder of olive oil (1 tbsp), red pepper, broccoli, sesame oil, soy sauce and pepper.
Sauté for another 5 minutes, stirring frequently.
Low FODMAP Recipe: Lightened Up Mac n’ Cheese
Who doesn’t love a good mac and cheese recipe? I definitely do! This ‘cheesy’ sauce recipe is really versatile and can be used in a variety of dishes such as scalloped potatoes or even over cauliflower! The recipe also gives you the option of using nutritional yeast as the ‘cheesy’ flavour, if you prefer a dairy-free recipe. Just make sure that before you use nutritional yeast in this recipe that your child has tried it before and that it doesn’t cause any digestive distress – nutritional yeast has not yet been tested by Monash University on it’s FODMAP content.
Tip: Double the batch and freeze in small Ziploc bags for quick, easy, perfectly portioned meals!
Makes: 6 servings
Time: 15 minutes prep, 25 minutes cook
1 large carrot, peeled and diced
1 large potato, peeled and diced
1 medium size fennel bulb, diced
1 tbsp olive oil
2 cups water
1/3 cup butter or soy-free margarine (if prefer lactose-free)
½ tsp turmeric
1 cup shredded cheddar cheese or 2/3 cup nutritional yeast* (if prefer lactose-free)
1 tsp salt
½ tsp pepper
¼ lactose-free milk (optional)
Gluten-free macaroni noodles (amount dependent on number of people you are serving)
Heat olive oil and fennel in skillet, sauté until translucent.
Add potatoes, carrots and water and simmer over medium heat for 20-25 mins until vegetables are tender.
Add butter, turmeric, cheese (or nutritional yeast), salt and pepper. When cooled, put mixture in blender and mix until smooth. If sauce is too thick for your liking, add milk.
Prepare pasta and serve with sauce.
* Nutritional yeast has not been tested by Monash University, I only recommend using it if your child has tried it before and it hasn’t caused any digestive discomfort.
Wishing you good gut health & wellness,
Stephanie and the Team