Have you been struggling to whip up recipes on your own that would not only entice your taste buds but also keep the digestive system pacified? We’re here to introduce you to low FODMAP appetizers which will satiate your mid-day cravings and also serve as perfect pre-supper nibbles, without triggering any indigestion issues as after-math!
These appetizers are an IBS-friendly, mouth-watering snack option for any get-together or party. So, if you’re planning a little catch-up session with your old buds from college, over drinks – the FODMAP appetizers shall fetch the flavors at once.
What is a Low FODMAP Appetizer?
FODMAP is an abbreviation for “fermentable oligosaccharides, disaccharides, monosaccharides, and polyols” which is a class of short-chain carbohydrates or sugars that are difficult for the small intestine to absorb. This type of food causes discomfort to the stomachs of people who indulge in them regularly.
So, a low FODMAP appetizer is essentially a type of snack that is easily digestible. For example, a fitting FODMAP sample menu would consist of sourdough loaves of bread, lactose-free yogurt, and blueberry for breakfast; chicken Caesar salads and sliced turkey recipes for lunch; tofu, grilled salmon, and green beans preparations for a satiating dinner. But we cannot forget about the snacks!
This blog shall shed light on a FODMAP sample menu so you can get a ‘taste of paradise’ without worrying about the aftermath of your day-long feast.
Discover Top 10 Simple Low FODMAP Appetizer Recipes
With the recipes we’ve listed below in this section, you do not have to compromise on taste one bit! Yet, you can cook them up with ease. You can also prepare these appetizers for a crowd of 20 or 30, in a matter of 1 or 2 hours.
Here are the top 10 low FODMAP appetizers fit to be devoured at any given time:
1. Low FODMAP Meatballs
Meatballs can serve as the ideal low FODMAP holiday appetizers, alongside vegetable bites and sauces. They are perfect as party snacks when prepared in different variations. For example, smaller-sized meatballs can be good for snacking while larger ones can substitute for dinner!
Recipe:
Ingredients: The basic ingredients include half pork and half beef (minced meat), lactose-free milk, homemade low-FODMAP breadcrumbs, and eggs. Further, add basil cut into thin slices, parsley, oregano, and spring onion. Top it off with grated cheese and seasoning.
Preparation: Fry the meatballs on high heat first. Then lower the heat and continue frying for 20-25 minutes.
2. Low FODMAP Smoked Salmon
Low FODMAP Smoked Salmon can be paired with a side of lactose-free cheddar cheese. Serve it with crackers made from quinoa or corn, some gluten-free options. Cucumber, bell pepper, and homemade bread may also complement the taste of this dish.
Recipe:
Ingredients: This simple recipe features herbs topped off with mayo and lemon juice, aside from the smoked salmon and cheddar cheese.
Preparation: Combine the above in a food processor until the mix is smooth. Proceed to transfer it to a fresh bowl and add in the scallion, dill, and chives.
3. Low FODMAP Hummus
The variation of pine nut hummus is low FODMAP-friendly, being an ideal dip for people with IBS. Dig into this savory treat by pairing the hummus with rice cakes, slices of cucumber, carrot bites, gluten-free crackers, and more. This is a great low FODMAP appetizer for a crowd.
Recipe:
Ingredients: The ingredient list features pine nuts, cumin, and garlic oil for the added kick of spice.
Preparation: Process the above-mentioned ingredients in a food processor till the blend runs smooth. Add water with a tablespoon little by little, until you get the desired consistency. Move it to a clean bowl to serve with added seasoning like paprika and garlic oil.
4. Low FODMAP Roasted Broccoli
The parmesan roasted broccoli is a top pick among low FODMAP vegetarian appetizers, owing to its combined bitter-sweet and nutty flavor. You can add them to your salad bowls, alongside cherry tomatoes, greens, etc. Snack on the roasted broccoli bites by dipping them into a low-FODMAP hummus preparation!
Recipe:
Ingredients: The basic ingredients involved in this quick recipe are broccoli florets, almond flour, and parmesan cheese.
Preparation: Your broccoli florets should be dipped in eggs and dusted with the combined mix of the latter two ingredients. Proceed to then bake them and serve with your preferred sides!
5. Low FODMAP BBQ Wings
Do you or your guests love a sweet and spicy kick in your low FODMAP appetizers? By opting for these barbeque wings as the ‘snack of the night’, you’re not only guaranteed a tasty hour but also a soothed tummy after! Pair the barbeque wings with garlic oil, tomato sauce, or olive oil. If you’re looking to prepare low FODMAP gluten-free appetizers, you can go for gluten-free chicken wings!
Recipe:
Ingredients: Chicken wings are the main ingredients, alongside olive oil and BBQ rub, in this recipe.
Preparation: Oil up the wings after laying them on a baking sheet, preferably on a tray. Layer on the BBQ rub on both sides of the wings and place them in the pre-heated (375 degrees F) oven for half an hour.
After taking the tray out, put the required amount of rub over the wings. Spread it out evenly with a spatula and put the tray back into the oven for 5-8 more minutes. There you have your sweet and spicy treat!
6. Low FODMAP Strawberry Treats
Do you have a sweet tooth and cannot wait to munch on some sugary delights? Another great low FODMAP appetizer are these strawberry treats which perfectly satiate those cravings with their lingering, sweet after-taste! Pair the sweet strawberry treats with gluten-free wafers or cookies, other fresh fruits, and lactose-free yogurt.
Recipe:
Ingredients: The ingredient list is simpler than ever! Find your fresh strawberries and substitute the usual raw materials with lactose-free sour cream and yogurt. Finally, have maple sugar in handy!
Preparation: Dip your strawberries in sour cream or yogurt. Proceed to add the maple sugar on top and dig right in!
7. Low FODMAP Devilled Eggs
Here’s a twist on the classic evening snacks, the devilled eggs – fit as family game night munchies or pre-dinner chews. Serve them with celery, carrot, and cucumber bits, or gluten-free crackers to satisfy that savory craving!
Recipe:
Ingredients: Gather the ingredients accordingly depending on the devilled egg variation you’re in the mood for. For example, curry powder, sambal, and smoked salmon are some low FODMAP options.
Preparation: Boil the eggs till they are hardened, peel them off, and cut them into two halves. Collect the egg yolk in a bowl and add seasoning. Taking the help of a food processor is optional here, if you want to make the mix smoother. Pop the new mix as filling, back into the previously emptied egg whites. They’re now ready to be devoured!
8. Low FODMAP Bacon Bites
Low FODMAP bacon bites are the perfect appetizers for your cocktail parties. Pair it with the drink of your choice, from champagne to wine – this dish tastefully goes with any liquor! You can also opt for bacon bites alongside FODMAP-friendly soups and quinoa salads.
Recipe:
Ingredients: All you need are bacon stripes, cherry tomatoes, mayonnaise, and green onions.
Preparation: Stuff the cherry tomatoes with bacon, and add a mix of green onions and mayonnaise alongside parsley and black pepper. Refrigerate for hours before finally serving with one last sprinkle of parsley goodness.
9. Low FODMAP Mushroom Preparation
You can prepare mushroom croquettes featuring low FODMAP mushrooms, ones from jars, and oyster mushrooms. Indulge in a tangy delight by dipping the mushroom croquettes in Marinara, ranch, or aioli dressing!
Recipe:
Ingredients: The ingredients required are a generous portion of FODMAP-friendly mushrooms, stock powder, a gluten-free flour mix, and breadcrumbs.
Preparation: Deep-fry or air-fry the mushroom croquettes to make them crunchy and as scrumptious as ever!
10. Low FODMAP Eggplant Dip
The final spot is taken by another savory treat, the low FODMAP eggplant dip. Delight your taste buds by dipping your gluten-free flatbread or pita chips into the eggplant dip. You can also opt for crackers and vegetable sticks as a base for the flavorful baba ganoush.
Recipe:
Ingredients: Eggplant, garlic oil, tahini, lemon juice, and smoked paprika are the raw materials required to cook up this lip-smacking dip!
Preparation: The eggplant must be roasted in the oven. Place the flesh of the eggplant in a food processor and top it off with garlic oil, tahini, and red pepper. Process it until it runs smoothly. Serve it with a sprinkle of parsley and smoked paprika.
Final Word
A yummy treat does not have to come with a side of digestive issues. By keeping the nutrient levels maintained, opt for low FODMAP appetizers that suit your post-snacking belly. Try out palatable dishes like smoked salmon, meatballs, different dips, mushroom, and broccoli preparations, among others, all while being assured of a sound, comfortable sleep at night.
If you want to map out your diet to include more FODMAP-friendly foods, get in touch with our experts today. Have them design a diet plan for you and get started on a healthy lifestyle. Browse our website and consult a nutritionist – have the costs covered by your insurance plan!
Reference Links:
https://www.karlijnskitchen.com/en/low-FODMAP-meatballs/
https://deliciousasitlooks.com/2016/03/smoked-salmon-cheddar-spread.html
https://deliciousasitlooks.com/2019/04/low-FODMAP-toasted-pine-nut-hummus.html
https://blog.katescarlata.com/2016/06/15/bbq-wings-low-FODMAP-give-way/
https://blog.katescarlata.com/2014/08/08/sweet-strawberry-treats/
https://deliciousasitlooks.com/2014/06/blt-bites-appetizer.html
https://www.karlijnskitchen.com/en/low-FODMAP-mushroom-croquettes/
https://www.karlijnskitchen.com/en/low-FODMAP-devilled-eggs/
