ginger bread
Kate Watson
Kate WatsonRegistered Dietitian

Low FODMAP Holiday Recipe Round-up

Published on December 17, 2020

If you’re on a low FODMAP diet, planning for holiday meals can feel daunting. You may be fretting that you need to miss out on your favorite, traditional holiday dishes. This is understandable because many are made with wheat, onions, garlic, dairy, and other high FODMAP foods. Fortunately, there are so many wonderful low FODMAP recipes online for just about any holiday dish you can think of. In this recipe roundup, we’ve chosen recipes from reputable sources, so we know they are delicious and made with low FODMAP ingredients!

Low FODMAP Appetizers

Low FODMAP Root Vegetable and Butternut Squash Soup

Image from She Can’t Eat What

You can offer low FODMAP cheeses and crackers on a serving tray. Good low FODMAP cheese options include cheddar, fresh mozzarella pearls, and blue cheese. When buying cheese, be sure to look at the nutrition label. One gram or less of carbohydrates means the cheese should be low in lactose, so long as you don’t overdo it on portion sizes.

Mary’s Gone Crackers Originals or Good Thins Simply Salt are good low FODMAP cracker options. Mary’s brand also just released a new version of crackers called Real Thin Crackers, which I served to several non-gluten free friends recently and we all loved them with cheese!

Low FODMAP Vegetables & Sides

Image from A Little Bit Yummy

  • I love good old biscuits and gravy this time of year. I didn’t think biscuits would ever be the same when I went gluten free, but Bob’s Red Mill made a perfect biscuit recipe! It is a labor of love but worth the effort. I serve them with my very own vegetarian gravy recipe, since they are the perfect complement to one another. Here is the recipe for both.
  • It just wouldn’t be Christmas without a Green Bean Casserole, so check out this creative twist for a low FODMAP version. 
  • Though the low FODMAP portion size of brussels sprouts is small, you can still enjoy them in this Brussels Sprouts with Bacon Recipe.
  • This colorful Kale Cranberry Walnut Salad is a wonderful and healthy addition to any holiday meal.
  • This Gorgeous Low FODMAP Roasted Vegetable Dish is perfect this time of year, with root vegetables in season.
  • Mashed Potatoes are easy enough to make low FODMAP by substituting lactose-free or another low FODMAP milk for regular milk, but if you need inspiration, here is a recipe for Low FODMAP Mashed Potatoes with Chives.

Main Dishes

Image from FODY Foods

Low FODMAP Desserts

Image from FODMAP Everyday

Low FODMAP Beverages

Image from Lauren Renlund

Though many alcoholic beverages are low FODMAP (check the Monash app for portion sizes), keep in mind that alcohol is a known GI trigger and should be limited.

Always double-check ingredients for FODMAPs

When making any recipe, make sure to always scan any product with the Fig app, just to confirm it’s likely low FODMAP. It’s so easy for manufacturers to include sneaky high FODMAP ingredients in products you wouldn’t expect!

Happy Holidays!

We hope this recipe roundup simplifies your holiday meal planning and also helps keep your belly happy! Please feel free to share your own favorites in the comments below. Happy Holidays from all of us at Fig!