Low FODMAP Recipe Dump! (Vegetable Omelette Terrine; Prosciutto Chicken; Italian Pork Chops and Polenta; Chicken fingers and BBQ sauce; Penne with tomatoes, eggplant, and mozzarella; Maple Braised Pork Chops; and Lemongrass chicken, with zucchini)

I have been horrible with keeping up with my recipe posting! I’m going to keep the commentary on this post to a minimum and just share all the low FODMAP recipes that I’ve used lately but haven’t posted recently.

Vegetable Omelette Terrine adapted from Silk

This is a lovely breakfast dish. It made two bread pan loafs, so is great for feeding a crowd.


  • Ground pork
  • 1 teaspoon dried sage
  • 1 teaspoon Italian seasoning – onion and garlic free
  • 1 teaspoon dried basil
  • salt, to taste
  • pepper, to taste
  • 2 zucchini, cubed
  • 1 red bell pepper, cubed
  • 4 Roma tomatoes, cubed
  • 10 eggs
  • 1/4 cup Silk coconut milk
  • 4 tablespoons instant mashed potatoes
  • 2 tablespoons fresh choped basil
  • 1 tablespoon fresh, minced parsely


  • Preheat oven to 375 F.
  • Heat a large skillet over medium-high heat. Add ground pork and season with dried sage, dried basil, Italian seasoning, and salt and pepper.
  • Once ground pork is well browned, remove it from the skillet to a paper towel lined plate. Add the vegetables and tomatoes to the skillet and saute until they are nicely caramelized.
  • Remove the sauteed vegetables from the skillet and allow to cool for a few minutes.
  • Place the empty bread pans is the preheated oven for a few minutes. This helps keep the egg mixture from sticking.
  • While the pans are heating up, whisk the eggs, Silk, and instant mashed potatoes together.
  • Poor the cooled vegetables and sausage into the egg mixture. Add the fresh basil and parsley, as well as salt and pepper.
  • Carefully remove the bread pans from the oven. If your pans are not non-stick, coat them with some olive oil. Pour the mixture into the pans. Bake for approximately 50 minutes.
  • Once the terrine has cooked, remove from the oven and let cool for approximately 10 minutes before eating.

Prosciutto Chicken, from The FODMAP Foodie

This is a quick recipe that pairs well with roasted veggies or steamed green beans.


  • Skinless chicken breasts
  • Prosciutto – enough slices to cover your chicken breasts, usually one slice per breast
  • Basil leaves
  • Salt and Pepper


  • Heat oven to 400 F.
  • Salt and pepper both sides of each chicken breast, then top with basil leaves.
  • Wrap each chicken breast with Prosciutto, covering the basil.
  • Place the chicken breasts on a non-stick baking sheet, then bake for approximately 25 minutes.

Italian Pork Chops and Polenta, adapted from smells like home

This was a lovely dinner. It was the first time I’ve made polenta. I really enjoyed it, but A wasn’t such a fan. If you don’t like polenta, baked potatoes or mashed potatoes would also go very well with the delicious pork chops.

Ingredients – Italian Pork Chops

  • 2 large eggs
  • 1 cups dried, gluten-free/wheat free Italian-style bread crumbs (I made mine with a couple of slices of Udi’s white bread, and onion/garlic free Italian seasoning blended together in my food processor)
  • 3/4 cup grated Parmesan
  • 2 bone-less pork chops
  • salt and pepper
  • garlic-infused olive oil

Instructions – Italian Pork Chops

  • Preheat oven to 350 F.
  • Whisk eggs together in a shallow bowl or pie plate. Place the bread crumbs and Parmesan on their own plates.
  • Season the pork chops with salt and pepper, then coat with the Parmesan cheese. Dip the eggs in the egg, then coat the eggs with the bread crumbs.
  • Heat oil in a skillet and brown the pork chops. Once browned, transfer to a baking sheet (unless you have an oven-safe skillet) and finish the pork chops in the oven for about 10 minutes.

Ingredients – Polenta

  • 3/4 cup cornmeal
  • 4 cu1/4 cup grated Parmesean
  • 2 tablespoons butter

Instructions – Polenta

  • Bring the water to a boil over high heat. Season the water with salt and pepper.
  • Once the water has come to a boil, very gradually, add cornmeal in a thin stream whisking constantly until smooth.
  • Reduce heat to medium-low and simmer, whisking often, until it thickens… about 10 minutes.
  • Remove from heat and stir in the butter and cheese until smooth.

Chicken fingers and BBQ sauce

The chicken fingers are adapted from Betty Crocker, and the BBQ sauce is adapted from Kate Scarlata. The BBQ sauce was really good guys!

Ingredients – Chicken fingers

  • 3/4 cup Bisquick Gluten Free mix
  • 1/2 cup grated Parmesan cheese
  • 1 teaspoon paprika
  • 1/2 teaspoon salt
  • boneless chicken breast, cut into strips
  • 2 eggs, beaten
  • 3 tablespoons of butter, melted

Instructions – Chicken fingers

  • Preheat oven to 450 F.
  • Line a baking sheet with foil, and spray with a non-stick cooking spray.
  • Stir together the Bisquick, cheese, paprika, and salt in a shallow bowl or plate. Dip the chicken strips into the eggs, then coat with the Bisquick mixture.
  • Place chicken on the foil lined baking sheet. Drizzle the butter over the chicken.
  • Bake for 12 – 14 minutes, flipping half way through.

Ingredients – BBQ sauce

  • 14.5 oz can crushed tomatoes
  • 1 tablespoon Dijon mustard
  • 2 tablespoons rice wine vinegar
  • 2 tablespoons brown sugar
  • 1/2 teaspoon paprika
  • 1/8 teaspoon chipotle chili pepper
  • 1 teaspoon garlic-infused oil
  • salt & pepper to taste

Instructions – BBQ sauce

  • Add all of the ingredients to a medium saucepan, and place over medium heat.
  • Simmer for 5 minutes, stirring occasionally.
  • Taste occasionally, and adjust recipe for your taste (more sugar, vinegar, or salt and pepper).
  • Once it tastes to your liking, remove from the heat and let cool slightly before using as a dipping sauce.

Penne with tomatoes, eggplant, and mozzarella, adapted from Real Simple

This was a delicious way to use up eggplant! We made our version with ground sausage for extra protein, but it would be great as a vegetarian dish too.


  • 1 box of gluten-free penne. I recommend a corn-based penne.
  • ground pork
  • 1 medium eggplant, diced
  • 1/2 pound of grape tomatoes, halved
  • 1/4 teaspoon crushed red pepper
  • salt and pepper to taste
  • shredded mozzarella


  • Cook the pasta according to the package directions. Reserve 1/4 cup of the cooking water before draining the pasta.
  • While the pasta is cooking, brown the ground pork in a large pot. Season the ground beef with salt and pepper while it is cooking.
  • Once the pork is well browned, push it to the edge of the pot and add the eggplant to the center. Cook until the eggplant is golden brown and tender- stirring occasionally.
  • Add the tomatoes, red pepper flakes, and additional salt and pepper. Cook, stirring all the contents of the pot together, until the tomatoes are soft- about 3 minutes.
  • Add the drained pasta to the mixture, along with the reserved pasta water and mozzarella. Toss to combine.

Maple Braised Pork Chops, adapted from Smells Like Home

Maple Braised pork chops has been one of A’s and mine favorite dishes for a long time. The prep is quick, it cooks in the crock pot all day so you don’t have to think about it, and it is delicious. Changing the recipe to be low FODMAP was easy, and surprisingly the pork chops were just as delicious without the onion, garlic and Worcestershire sauce. These pork chops go great with just about any side- roasted veggies, any kind of potato, steamed veggies, salad…


  • bone-in pork chops
  • 2 tablespoons maple syrup
  • 1 teaspoons cumin
  • 2 teaspoons chili powder
  • 1 teaspoons paprika
  • 1 tablespoon brown sugar
  • salt and pepper to taste
  • 1/4 cup chicken stock for the bottom of the crock pot


  • Combine the maple syrup, cumin, chili powder, paprika, brown sugar, and salt and pepper in a small bowl. It will be a paste.
  • Coat the pork chops with the paste with your hands.
  • Place the pork in a crock pot with the chicken stock. Cook on low for 5 – 6 hours depending on the size of your pork chops and how much you want them to fall apart.

Lemongrass chicken, with zucchini, adapted from Food Renegade

I had never cooked with lemongrass before, and I’m glad I decided to try! This was delicious. This recipe does need to marinate overnight, so does take some planning ahead, but it’s worth it.


  • chicken thighs or breast
  • 1 lemongrass stalk
  • 2 teaspoons finely grated ginger
  • 2 teaspoons lime juice
  • 3 tablespoons chopped green onion- the green parts onlu
  • 3 tablespoons chopped cilantro leaves
  • 1/2 teaspoon ground tumeric
  • 1/2 teaspoon paprika
  • 1/2 teaspoon salt
  • 1 cup coconut milk (I used Silk)
  • 1/8 teaspoon crushed red pepper
  • 1/2 a red bell pepper, diced finely
  • 1 zucchini – 1/2 cut into fine ribbons, and 1/2 julienned
  • 1 cup jasmine rice


  • Remove any tough exterior layers of the lemongrass, then roughly chop it into small pieces.
  • Add the lemongrass, grated ginger, chopped green onion, lime juice, paprika, and salt to a food processor. Process until well mixed.
  • Add the coconut milk to the food processor and blend until the mixture is smooth and creamy. Add a pinch of red pepper flakes after it’s blended.
  • Put the chicken into a bowl or gallon zip lock bag. Pour the sauce over the thighs, and refrigerate  overnight in the marinade.

  • Remove the chicken from the refrigerator for at least 30 minutes before cooking, to allow it to come to room temperature.
  • Preheat the oven to 450 F.
  • Add the chicken to a baking sheet after shaking off the excess marinade. Make sure you wipe off any pieces of the lemongrass that are stuck on the chicken, as it can be really stringy to eat.
  • Cook the chicken for about 15 minutes, until cooked through.
  • While the chicken is cooking cook rice according to package directions. Steam your zucchini that was sliced into ribbons.
  • Once the chicken has finished cooking, remove it from the oven and let it rest for about 10 minutes before slicing.
  • Serve the chicken over the rice and steamed zucchini. Top with the julienned zucchini and finely diced red bell pepper.

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