Low FODMAP Easter Recipes - FODMAP Everyday (2024)

Renewal and Resurrection

Easter marks a turning of the seasons and can inspire a movement towards renewal of hope, energy and commitment to health, family, self and community. In the Northern Hemisphere we are entering Spring – which brings with it nature’s awakening from the darker days of winter. In the Southern Hemisphere the movement inwards brought about by the shorter days and cooler nights as the season turns to Fall can harken a renewed focus on nurturing practices.

Low FODMAP Easter Recipes - FODMAP Everyday (1)

Whether your Easter gathering is a reflection of your faith or your tradition and rituals we wanted to make sure you had the right recipes to help ensure you stay on your commitment to self-care. And that you are able to focus on the meaning and joy of the holiday rather than how your guts are feeling. We’ve put together a selection of new and already published recipes we believe you and your guests will enjoy.

May this Easter be a time of self-reflection, a renewal of faith in the goodness of all beings and a commitment to peace for all.-Dédé and Robin


Low FODMAP Easter Main Dishes

Low FODMAP Easter Recipes - FODMAP Everyday (2)The Best Low FODMAPBrown Sugar Baked Ham

When we have to feed a crowd a ham is a great way to go – especially for a buffet where you might have to set food out for a while. Unlike many main-dish proteins ham is just as great at room temperature, so it offers versatility to the host. An Easter ham is traditional for many so we are first presenting this recipe just in time for that holiday so that FODMAPers won’t feel left out. Voila!Our low FODMAP Brown Sugar Baked Ham.

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This is the dish I always think of when I want an elegant main dish for a party. It is a little less expected than beef or poultry and lamb is actually quite versatile. It lends itself to Mediterranean flavors, Indian or even very simple preparations like thisGarlic & Herb Roast Leg of Lamb.

Side Dishes and Condiments

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Rainbow carrots! Sometimes we are like kids in a candy store when we discover a “new” vegetable or fruit. Oftentimes it is just new to us, but sometimes it is because it is newly available at market. Such is the case with “rainbow” carrots. A few years ago they began being stocked regularly in our supermarket and we love them! Who doesn’t like eating burgundy colored food? Well, maybe that isn’t that question to ask, but seriously aren’t they pretty?

Low FODMAP Easter Recipes - FODMAP Everyday (5)Perfect Steamed Green Beans for The Holiday or Everyday!

While we tend to concentrate more on recipes that actually bring several ingredients together, every once in a while we like a food prepared very simply. This recipe has two ingredients and one is water! We think you will find ourPerfect Steamed Green Beansto be very versatile. If you are looking for something with some additional oomph check out our Pan Roasted Green Beans with Almonds.

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We love roasting as a technique for vegetables because it brings out their natural sweetness and provides a nice char at the same time. This very simple, one-pan Roasted Zucchini with Lemon & Garlic is fabulous with any kind of roasted or grilled meat, such as ourorBrown Sugar Baked Ham.

Low FODMAP Easter Recipes - FODMAP Everyday (7)Low FODMAP Potato Gratin

What do I crave alongside myroast beef,leg of lamborbakedham?Potato Gratin, which is why we figured it was about time that we added one to our line-up. And it goes great alongside a roast chicken or turkey, as well.

Low FODMAP Easter Recipes - FODMAP Everyday (8)Sautéed Radishes

Did the title “Sautéed Radishes” get you? I have a pretty sophisticated palate; I’ve eaten all over the world and few things surprise me, even if I haven’t had them myself. This one got me (we weren’t talking daikon, which I have had cooked, of course). Throughout 2017 all of a sudden I kept coming across recipes for sautéed radishes and cooked radishes of various forms. Hmm, I thought. How is it that I have never had these or made these – with plain old red radishes? It was time.

Desserts and For Fun

Low FODMAP Easter Recipes - FODMAP Everyday (9)Flourless Chocolate Cake

As we expand our offerings here at FODMAP Everyday® you will eventually see several versions, most likely, but for now check out ourHeart of Gold Flourless Chocolate Cakefor an especially rich one – and it can be made in a round pan so you do not have to wait for Valentine’s Day! This Flour Chocolate Cake below here is a tad less rich and bit more like a cake, while that other one is more like a giant truffle! It needs no embellishment, although we are partial to a dollop of unsweetened whipped cream and/or a few raspberries.

Low FODMAP Easter Recipes - FODMAP Everyday (10)“Shape of Water” Deviled Eggs

If you saw Shape of Water (spoiler alert!)you know that the sea creature is kind of surrounded by a blue/purple/green color palette and that his soon-to-be lover woos him with hardboiled eggs. I know that sounds weird, but it is very sweet and romantic. Anyway, I asked my cousin if I could take Shape of Water as “my” movie to create food for his Oscar Awards party. Somehow the idea ofusing the classic Chinese tea egg techniquecame to mind.

Low FODMAP Easter Recipes - FODMAP Everyday (11)Low FODMAP Clementine Almond Cake

This cake has quite a history. I read about it long ago – and then forgot it. Years later – just a couple of months ago in fact –my friend Georgie brought this cake to the gym (yes, cake at the gym. Don’t judge us)and I fell in love with it. When she showed me the recipe, the memory of seeing it originally came back. I am thrilled to bring you thisClementine Almond Cake.

Low FODMAP Easter Recipes - FODMAP Everyday (12)Low FODMAP Lemon Almond Cake

This gluten-free, dairy-free Lemon Almond Cake is simple, elegant and quite unusual. You can read the history of the orange almond cake that it was based upon in ourClementine Almond Cakerecipe. The unusual aspect to make note of is that you will be using the whole lemons! They are poached in water until meltingly soft, then the entire fruit is puréed in the food processor and used in a very simple cake batter comprised of ground almonds, sugar, eggs and a smidgeon of baking powder.

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When I tell you that these Coconut Macaroons are the best ever, I’m not kidding! Here’s what makes them special:I recommend a combination of unsweetened coconut for maximum coconut flavor and sweetened long-flake coconut shreds for its incomparable chewy texture. The two together make what I think is the best coconut macaroon, maximizing flavor as well as texture.

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Robin and I used to offer plain macaroons at our bakery, so that recipe has been around for a while, but for some strange reason I had never gotten around to developing one with added cocoa. Well, here it is! And it is even better than the ones I remember from my childhood. Super easy, too. You can whip up the batter in less time than it takes the oven to preheat.

Low FODMAP Easter Recipes - FODMAP Everyday (15)Lemon Tart in a Shortbread Crust

How can you resist a lemon tart? Never had one? You are in for a treat. The super satiny-smooth, citrusyLemon Curdfilling is rich with eggs and butter and contrasts so beautifully with the crumbly shortbread crust. I used to make tarts like this at our bakery, Harvest Moon, all the time. And now, I have made sure that my FODMAPer friends can enjoy it, too.

For Reading

Low FODMAP Easter Recipes - FODMAP Everyday (16)Is Ham Low FODMAP? – All About Ham

When you first hear about the low FODMAP diet once of the wonderful things we learn is that proteins are A-O-K. But, the specific thing to pay attention to here is that plain, raw protein is what we are talking about. So ground beef, a hunk of raw steak, fish filets and a whole chicken ready to be roasted are all great, however, once we start adding other ingredients, all bets are off. For instance, studding your leg of lamb with garlic cloves would be a no-no. Ham? It depends.

Low FODMAP Easter Recipes - FODMAP Everyday (17)FODMAP Stacking: How to Safely Combine Foods at One Meal

If you’ve been following a low FODMAP diet for a while, you have probably come across the phrase, “FODMAP stacking.” Simply put, it refers to eating multiple portions of foods that contain FODMAPs in amounts low enough to qualify them for a green light in theMonash University low FODMAP Smartphone App.

Do you have a favorite low FODMAP Easter recipe you can share? What is your favorite part of Easter? We’d love to hear from you. Comment below!

For more Easter inspiration, check out our round-up.

You Might Also Be Interested To Read

  • The Best Moist, Delicious, Easy, Low FODMAP, Gluten-Free Muffins!

  • Low FODMAP Passover Seder Recipes

Low FODMAP Easter Recipes - FODMAP Everyday (2024)


How do I eat enough on a low Fodmap diet? ›

Instead, base your meals around low FODMAP foods such as:
  1. Eggs and meat.
  2. Certain cheeses such as brie, Camembert, cheddar and feta.
  3. Almond milk.
  4. Grains like rice, quinoa and oats.
  5. Vegetables like eggplant, potatoes, tomatoes, cucumbers and zucchini.
  6. Fruits such as grapes, oranges, strawberries, blueberries and pineapple.

Why am I gaining weight on low FODMAP diet? ›

A person with IBS may try to eliminate certain high FODMAP foods from their diet and choose safer foods instead. This approach can lead to weight gain if their chosen foods are high in carbohydrates and fats. A low FODMAP diet does exclude a range of nutritious foods.

Why do I feel worse on low FODMAP diet? ›

You may also be eating more starches and sugars from hyper-processed gluten free, low FODMAP packaged foods than usual, which may overwhelm the absorption capacity of a sensitive, hyper-active gut. If you suspect this, try eating more fruits, vegetables, nuts and seeds and see how you feel.

Why am I so tired on low FODMAP diet? ›

Unfortunately, many newbies to the low FODMAP diet remove foods entirely from their diet instead of swapping them. Deleting foods from your diet can reduce the calories (energy) available for your body and your nutrient intake, which can make you feel tired or headachy.

What drinks low FODMAP? ›

Beverages such as black, green, white, peppermint and ginger tea, as well as coffee are allowed to be consumed as they don't contain any fructans that are listed as high in FODMAP. These beverages are to be limited to consuming 1 cup a day only.

Can I eat peanut butter on a low FODMAP diet? ›

Peanut Butter is Low in FODMAPS

While almonds, cashews, and pistachios are fairly high in FODMAPs, peanuts, pecans, and walnuts are considered low FODMAP foods. This is because peanuts are technically part of the legume family, they're safe for a low FODMAP diet.

How do I not get hungry on a low FODMAP diet? ›

Monash recommends spacing your meals and snacks at least 3-4 hours apart. If you find that you are hungry within this 3-4 hour window, try snacking on foods that are FODMAP free or have a very large safe serving size. These can be eaten freely and according to your appetite.

How do I get enough calories on a Fodmap diet? ›

Eat small and often.

Great options include: Low FODMAP nuts like brazils, walnuts, peanuts and macadamias. Peanut butter and banana on rice crackers. Smoothies made with suitable milk (full cream lactose free milk or soy protein milk contain are richer in calories, protein and calcium than other milk alternatives)

Can I eat as much low FODMAP food as I want? ›

If you want to eat more than the recommended serving size for a low-FODMAP food then you need to check the additional information provided with each food listing. Some low-FODMAP foods will become high FODMAP at larger serving sizes, while others will remain safe to eat in bigger serves.

How strict do you have to be on low FODMAP diet? ›

It means strictly avoiding all high FODMAP foods for two to six weeks, and then monitoring to see if his gut symptoms improve. If symptoms improve, he can move on to the reintroduction phase and, if they don't, then he should consider other diet and lifestyle strategies.

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