35 Low FODMAP Recipes

Read Time: 16 mins

35 Low FODMAP Recipes1/34 Lemon-Butter Tilapia with Almonds 7 Reviews Contest Winner Test Kitchen Approved Taste of Home Total Time 10 min Servings 4 servings Go to Recipe From the Recipe Creator: Sometimes I want a nice meal without a ton of effort or wait time. Thankfully, I have this lemony, buttery fish that’s super fast and totally tasty. —Ramona Parris, Canton, Georgia Nutrition Facts: 1 fillet with about 2 tablespoons sauce and 2 tablespoons almonds: 269 calories, 19g fat (8g saturated fat), 86mg cholesterol, 427mg sodium, 2g carbohydrate (1g sugars, 1g fiber), 22g protein. 2/34 Lemon Cranberry Quinoa Salad

Plus, this salad never gets boring

5 Reviews Contest Winner Test Kitchen Approved Total Time 30 min Servings 8 servings Go to Recipe From the Recipe Creator: As the family cook, I appreciate how easy this is to throw together on a busy weeknight. Plus, this salad never gets boring. One of my favorite variations is to substitute diced fresh mango for the cranberries, cilantro for the parsley, and lime for the lemon juice and zest. —Mary Shenk, DeKalb, Illinois Nutrition Facts: 3/4 cup: 218 calories, 11g fat (2g saturated fat), 0 cholesterol, 370mg sodium, 27g carbohydrate (8g sugars, 5g fiber), 5g protein. Diabetic Exchanges: 2

starch, 2 fat

starch, 2 fat. 3/34 Egg Drop Soup 18 Reviews Test Kitchen Approved Egg Drop Soup Recipe photo by Taste of Home Total Time 15 min Servings 4 servings Go to Recipe From the Recipe Creator: We often start our stir-fry meals with this fast egg drop soup — it cooks in just minutes flat. There are many versions of the recipe, but we like the easy addition of cornstarch to thicken the soup and give it a rich, golden color. I got the recipe from my grandma’s old cookbook. —Amy Beth Corlew-Sherlock, Lapeer, Michigan Nutrition Facts: 3/4 cup: 39 calories,

2g fat (0 saturated fat), 53mg cholesterol, 714mg sodium, 3g carbohydrate (1g sugars, 0 fiber), 3g protein. 4/34 Broiled Cod 40 Reviews Test Kitchen Approved Broiled Cod Recipe photo by Ruthie Darling for Taste of Home Total Time 30 min Servings 2 servings Go to Recipe From the Recipe Creator: This is the easiest and tastiest fish you’ll serve. Even finicky eaters who think they don’t like fish will love it because it lacks a fishy taste and is beautiful and flakey. —Kim Russell, North Wales, Pennsylvania Nutrition Facts: 1 fillet: 168 calories, 5g fat (3g saturated fat), 75mg cholesterol,

365mg sodium, 2g carbohydrate (2g sugars, 0 fiber), 27g protein

365mg sodium, 2g carbohydrate (2g sugars, 0 fiber), 27g protein. Diabetic Exchanges: 4 lean meat, 1 fat. 5/34 Cranberry-Walnut Oatmeal Test Kitchen Approved Taste of Home Total Time 15 min Servings 4 servings Go to Recipe From the Recipe Creator: My family loves cranberries but we can get them fresh only during the holiday season. This recipe lets us enjoy the tartness of cranberry with the comfort of oatmeal all year long. —Teena Petrus, Johnstown, Pennsylvania Nutrition Facts: 1 cup: 293 calories, 8g fat (1g saturated fat), 0 cholesterol, 156mg sodium, 53g carbohydrate (21g sugars, 5g fiber), 7g protein. 6/34

This recipe is a winner

Lemon Basil Salmon 5 Reviews Test Kitchen Approved Lemon Basil Salmon Recipe photo by Taste of Home Total Time 20 min Servings 2 servings Go to Recipe From the Recipe Creator: My husband came up with this easy foil-packet recipe for flaky, fork-tender salmon. This recipe is a winner. —Marianne Bauman Modesto, CA Nutrition Facts: 1 fillet: 274 calories, 19g fat (6g saturated fat), 86mg cholesterol, 264mg sodium, 1g carbohydrate (0 sugars, 0 fiber), 24g protein. Diabetic Exchanges: 4 lean meat, 1-1/2 fat. 7/34 Cod with Bacon & Balsamic Tomatoes 3 Reviews Test Kitchen Approved Cod with Bacon & Balsamic

Diabetic Exchanges: 4 lean meat, 1 vegetable

Tomatoes Recipe photo by Taste of Home Total Time 30 min Servings 4 servings Go to Recipe From the Recipe Creator: Let’s face it, everything really is better with bacon. I fry it, add cod fillets to the pan and finish it all with a big, tomato-y pop. —Maureen McClanahan, St. Louis, Missouri Nutrition Facts: 1 fillet with 1/4 cup tomato mixture and 1 tablespoon bacon: 178 calories, 6g fat (2g saturated fat), 64mg cholesterol, 485mg sodium, 5g carbohydrate (4g sugars, 1g fiber), 26g protein. Diabetic Exchanges: 4 lean meat, 1 vegetable. 8/34 Seasoned Oven Baked Fries 7 Reviews Test

Kitchen Approved Seasoned Oven Baked Fries Recipe photo by Taste of Home Total Time 25 min Servings 6 servings Go to Recipe From the Recipe Creator: With fewer than five ingredients and in less than 30 minutes, you can whip up tasty homemade fries for an anytime side. —Pat Fredericks, Oak Creek, Wisconsin Nutrition Facts: 1 cup: 242 calories, 9g fat (3g saturated fat), 10mg cholesterol, 305mg sodium, 38g carbohydrate (3g sugars, 3g fiber), 4g protein. 9/34 Blackened Chicken 9 Reviews Test Kitchen Approved Creole Blackened Chicken Recipe photo by Sonia Bozzo for Taste of Home Total Time 30 min

I adjusted an old recipe, making it spicier to fit my taste

Servings 8 servings Go to Recipe From the Recipe Creator: I love blackened chicken and was thrilled when I discovered I could cook it at home. I adjusted an old recipe, making it spicier to fit my taste. If you prefer milder flavors, simply omit or reduce the cayenne pepper. —Lauren Hardy, Jacksonville, Florida 10/34 Homemade Potato Chips 13 Reviews Test Kitchen Approved Homemade Potato Chips Recipe photo by Taste of Home Total Time 1 hour Servings 8-1/2 cups Go to Recipe From the Recipe Creator: Forget buying a bag of potato chips at the grocery store when you can

make these at home

make these at home. This quick and easy recipe will delight everyone in the family. —Taste of Home Test Kitchen Nutrition Facts: 3/4 cup: 176 calories, 8g fat (1g saturated fat), 0 cholesterol, 703mg sodium, 24g carbohydrate (1g sugars, 3g fiber), 3g protein. 11/34 Firecracker Grilled Salmon 31 Reviews Contest Winner Test Kitchen Approved TASTE OF HOME Total Time 25 min Servings 4 servings Go to Recipe From the Recipe Creator: Let this sensational firecracker salmon perk up dinner tonight. With a super flavorful glaze that kicks you right in the taste buds, this weeknight dish is anything but boring.

Diabetic exchanges: 5 lean meat, 1 fat

—Melissa Rogers, Tuscaloosa, AL Nutrition Facts: 1 fillet: 306 calories, 18g fat (4g saturated fat), 85mg cholesterol, 367mg sodium, 4g carbohydrate (3g sugars, 0 fiber), 29g protein. Diabetic exchanges: 5 lean meat, 1 fat. 12/34 Lemon Herb Quinoa 2 Reviews Test Kitchen Approved Lemon Herb Quinoa Recipe photo by Taste of Home Total Time 25 min Servings 4 servings Go to Recipe From the Recipe Creator: My family is turning to quinoa more and more these days. It’s a super grain that’s packed with protein and vitamins. Plus, it can be paired with any kind of main course. —Jenn Tidwell,

Diabetic Exchanges: 2 starch

Fair Oaks, California Nutrition Facts: 2/3 cup: 160 calories, 2g fat (0 saturated fat), 0 cholesterol, 304mg sodium, 29g carbohydrate (0 sugars, 3g fiber), 6g protein. Diabetic Exchanges: 2 starch. 13/34 Peanut Butter Oatmeal 14 Reviews Contest Winner Test Kitchen Approved Peanut Butter Oatmeal Recipe photo by Leticia Almeida for Taste of Home Total Time 15 min Servings 2 servings Go to Recipe From the Recipe Creator: My son and I eat this peanut butter oatmeal recipe every day for breakfast. It’s a hearty, healthy way to jump start our morning. — Elisabeth Reitenbach, Terryville, Connecticut Nutrition Facts: 3/4 cup:

It’s a dish my family truly loves

323 calories, 12g fat (2g saturated fat), 0 cholesterol, 226mg sodium, 49g carbohydrate (19g sugars, 6g fiber), 11g protein. 14/34 Gluten-Free Chili Beef Pasta 1 Review Test Kitchen Approved Taste of Home Total Time 30 min Servings 6 servings Go to Recipe From the Recipe Creator: After I got married, my aunt gave me her recipe for skillet spaghetti and told me it was ideal for a quick weeknight meal. Over the years I’ve tinkered with the ingredients and played with the seasonings to make it healthier. It’s a dish my family truly loves. —Kristen Killian, Depew, New York Nutrition

Diabetic Exchanges: 2-1/2 starch, 2 lean meat, 1 vegetable

Facts: 1-1/3 cups (calculated without tomatoes): 312 calories, 7g fat (2g saturated fat), 47mg cholesterol, 442mg sodium, 43g carbohydrate (8g sugars, 3g fiber), 20g protein. Diabetic Exchanges: 2-1/2 starch, 2 lean meat, 1 vegetable. 15/34 Tomato-Basil Baked Fish 5 Reviews Test Kitchen Approved Total Time 15 min Servings 2 servings Go to Recipe From the Recipe Creator: This recipe works successfully with many kinds of fish, while the rest of the ingredients are things you’re likely to have on hand. Baked fish is so simple and so good for you. I make this often! —Annie Hicks, Zephyrhills, Florida Nutrition Facts:

Diabetic Exchanges: 3 lean meat, 1 vegetable, 1/2 fat

1 serving: 121 calories, 4g fat (1g saturated fat), 24mg cholesterol, 256mg sodium, 4g carbohydrate (2g sugars, 1g fiber), 18g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable, 1/2 fat. 16/34 BLT Quinoa Bowls 3 Reviews Contest Winner Test Kitchen Approved BLT Quinoa Bowls Recipe photo by Taste of Home Total Time 35 min Servings 4 servings Go to Recipe From the Recipe Creator: I absolutely love a BLT with sliced avocado and an egg. Recently, I’ve been trying out grain bowls, and I thought the flavors of my favorite sandwich would work really well. My family agreed! —Elisabeth Larsen,

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