Low FODMAP recipes

These are recipes that I have created or modified to fit into what I believe to be a Low FODMAP lifestyle.  These recipes work well with my body in controlling my IBS, but like everything may or may not work for yourself.


Chicken Meatballs
Meatballs                                       Tomato Sauce
500grams chicken mince               Green ends of 2 spring Onions
1/4 cup GF breadcrumbs               Small Red capsicum diced
1 tablespoon parsley                      800 gram can diced tomatos
1teaspoon dijon mustard                large sprig of Thyme
1 egg                                             salt and pepper to season
Garlic infused Olive oil

To make the meatballs, mix all the ingredients together in a small bowl using a wooden spoon, once mixed well use wet hands to divide the mixture into balls. In a small frypan heat some garlic infused Olive oil and brown the meatballs.  Bring a large saucepan of water to the boil to cook your choice of pasta. In a large saucepan fry off the spring onion and capsicum for 2 mins, add the diced tomatoes, thyme and salt and pepper, once the meatballs have browned all over, pop them into the sauce, let them simmer for 20 mins while your pasta is cooking.



Zucchini Frittata
1 large Zucchini, grated
Two large spring onions, sliced using only the green ends.
6 Eggs
Bacon, diced and fried off
2 tablespoons Self raising flour
2 tablespoons lactose free milk
1 hand full of lactose free cheese
half a tomato, diced into large pieces

Start by frying off your bacon, then take all your ingredients and whisk together in a large bowl.  Pour the mixture into a pie dish and bake in a pre-heated oven until the egg is cooked through and the top is golden.


Chicken & Corn Soup
1 cooked chicken breast that you can shred
4 cups of water and 4 chicken stock cubes, Messel have low FODMAP friendly stock cubes that have no garlic or onion in them.
2 cans of creamed corn
The green ends of 2 spring onion finely chopped
An Egg, beaten
A teaspoon of minced ginger

Some rice vermicelli noodles

Cook Chicken breast in the oven and shred once cooked and cool enough to touch.  Put the water and stock cubes into a large soup pot and heat, once dissolved add the creamed corn, spring onion, chicken and ginger.  Stir well and add the beaten egg continuing to stir while it cooks through.  Add the a small handful of noodle and once they are cooked it's ready to serve.

Singapore Noodles
300 grams of chicken ( I like to use tenderloins)
300 grams prawns
A small red capsicum, finely sliced
3 spring onions, greens only and finely sliced.
250 grams Vermicelli rice noodles
1 tablespoon chinese rice wine
1/4 cup soy sauce
3 teaspoons minced ginger
1/4 cup chicken stock (I make it using 1 massel chicken stock cube containing no onion or garlic and 1 cup of boiling water)
1 tablespoon curry powder
vegetable oli.

Start off marinating the chicken and prawns in 1 tablespoon of the soy sauce, 2 teaspoons of the ginger and the tablespoon of chinese rice wine.  Let marinate for at least 40 mins.

When you are ready to cook, boil some water and make up to stock, and soak the vermicelli rice noodle for 5 mins, drain the noodles and set aside.

Heat some oil in your wok and stir-fry the chicken and prawns, when cooked through remove from the wok and set aside.

Heat some more oil, add the curry powder, stir-fry for 30 seconds and then add the spring onion, capsicum and the remanding 1 teaspoon of ginger. Re-add the chicken and prawns along with the chicken stock and the rest of the soy sauce.  Add the noodles and toss until completely coated.