15 Low FODMAP Recipes Celebrating Maple Syrup

Get ready to indulge in the liquid gold of nature’s sweetest gift—maple syrup! As the evenings turn cool and the days grow warm, a magical transformation takes place. The maple sap starts its gentle flow, marking the arrival of maple syrup season. There’s simply nothing that compares to the pure, 100% goodness of maple syrup. From Canada, the unrivaled leader in maple syrup production, to the vibrant syrup-making regions of Vermont, New York, Maine, and other New England states, the sweet sensation spreads far and wide.

But the maple fever doesn’t stop there; even Wisconsin, Ohio, and Michigan are joining in the maple magic. So join us as we celebrate this heavenly nectar with an array of delectable sweet and savory recipes that will leave your taste buds craving more. It’s time to dive headfirst into the irresistible world of maple syrup delights!

Maple Balsamic Chicken with Roasted Blueberries

People will ask for this recipe – and you won’t believe how easy it is. Start with juicy chicken thighs. The sauce is made from blueberries (fresh or frozen, so you can make it year-round), maple syrup, balsamic vinegar, and sage. Made on a sheet pan in the oven! Get the recipe for Maple Balsamic Chicken with Roasted Blueberries.

Pork Loin with Maple Mustard Sauce

Never make dry pork again! This tender pork loin is slathered with a simple maple/mustard sauce and is quick enough for a weeknight dinner, but fancy enough for quests. Get the recipe for Pork Loin with Maple Mustard Sauce.

Gluten-Free Browned Butter Maple Nut Bars

Browned Butter Maple Nut Bars on a white platter — Browned Butter Maple Nut Bars. Photo credit: Dédé Wilson.

These gluten-free blondies are based on maple syrup for sweetening and moisture, with browned butter adding depth of flavor. The nuts are toasted right in the browned butter, a great technique for extra flavor and crunchy texture. Get the recipe for Browned Butter Maple Nut Bars.

Gluten-Free Caramel Pecan Sticky Buns

OH YES! Tender, pull-apart sticky buns – that happen to be low FODMAP and gluten-free! The topping is made with brown sugar, maple syrup, cream, butter, vanilla, and pecans. It really doesn’t get better than this. Get the recipe for Gluten-Free Caramel Pecan Sticky Buns.

Maple Blueberry Compote

Take two fantastic low FODMAP ingredients, combine them and voila! A whole new recipe to add to your FODMAP repertoire. We love using pure maple syrup and thankfully, it is low FODMAP in small amounts. In fact, since it is made up of a far greater proportion of glucose than fructose, it never veers into high FODMAP territory. The small amounts recommended are due to general healthy eating guidelines. Blueberries are low FODMAP too, but also in small amounts. For blueberries, larger servings tip the FODMAP scales into fructan territory, hence the designation of this sauce. In other words, only use the recommended serving size or, if you know that you can tolerate fructans well, try a larger amount. We like it as a compote served alongside goat cheese spread on low FODMAP bread, or on pancakes or waffles. — Maple Blueberry Compote. Photo credit: Dédé Wilson.

We love 100% pure maple syrup on our pancakes and waffles, but sometimes we want something a little different. This combo is easy to make and combines blueberries with maple syrup for a vividly colored sauce that the whole family will enjoy. You can make this with fresh or frozen blueberries, so you can enjoy it at any time of year. Try it on sponge cake, pound cake or ice cream, too. Get the recipe for Maple Blueberry Compote

Blackberry Maple BBQ Ribs

Low FODMAP Blackberry Maple BBQ Rib rack on wooden board with extra sauce — Blackberry Maple BBQ Ribs. Photo credit: Dédé Wilson.

These ribs can be made on the grill or in the oven and feature a sticky, sweet – but not too sweet – BBQ sauce. The gorgeous color comes from puréed blackberries and is enhanced with cumin, smoked paprika and chipotle pepper. Get the recipe for Blackberry Maple BBQ Ribs.

Gluten-Free Low FODMAP Maple Mocha Cake

This cake combines cocoa and coffee for a rich mocha flavor and is sweetened with maple syrup. Perfect for those looking for a sweet treat without white sugar. Get the recipe for Gluten-Free Low FODMAP Maple Mocha Cake.

Gluten-Free Maple Pecan Scones

The gluten-free scones use ground pecans for a nutty flavor and texture in addition to Maple syrup for a gentle sweetness. They are moister than most scones so give them a try if you’ve always found scones to be dry. This recipe will change your mind. Get the recipe for Gluten-Free Maple Pecan Scones.

Maple Glazed Carrots & Parsnips

A little butter, a little maple syrup, and a toss in a hot pan glazes these root vegetables for a simple side dish that you will enjoy on a weeknight or even on your holiday tables. Get the recipe for Maple Glazed Carrots & Parsnips.

Maple Pumpkin Pie with Ginger & Lemon

pumpkin pie sweetened with maple and enhanced with fresh lemon zest and fresh ginger on a cooling rack — Maple Pumpkin Pie with Ginger & Lemon. Photo credit: Dédé Wilson.

We have recipes for classic pumpkin pie but if you’re looking for something a little different, this one is sweetened with maple syrup and has the addition of ginger and lemon for a slight twist on the traditional. Get the recipe for Maple Pumpkin Pie with Ginger & Lemon.

Blackberry Maple BBQ Sauce

We showed you Our Blackberry Maple BBQ Ribs above, but this barbecue sauce is fantastic dolloped on burgers, chicken and even slathered on skewers of shrimp. Here is the sauce itself, which we think will become a favorite. Get the recipe for Blackberry Maple BBQ Sauce.

Maple Lime Sports Drink

Maple Lime Low FODMAP Sports Drink in a glass with ingredients. Aqua background — Maple Lime Sports Drink. Photo credit: Dédé Wilson.

Looking for a homemade drink to have instead of purchased electrolyte drinks? This one was put together by one of our dietitians and uses maple syrup with the tang of lime. Get the recipe for Maple Lime Sports Drink.

Sticky Maple Ginger Soy Glazed Chicken Wings

The title says it all! Soy sauce with ginger and maple syrup, along with generous grinds of black pepper, create a sticky glaze for chicken wings that you can whip up in the oven in about an hour. Get the recipe for Sticky Maple Ginger Soy Glazed Chicken Wings.

Cornmeal Cheddar Waffles with Bacon

Low FODMAP Cheddar Waffles, stacked, with bacon and egg and maple syrup poured on top, all on a grey plate — Cornmeal Cheddar Waffles with Bacon. Photo credit: Dédé Wilson.

We had to include this recipe which we enjoy at breakfast, brunch or even dinner! These are hearty, savory waffles with cornmeal and cheddar cheese in the batter that we serve layered up with fried eggs, bacon and then of course, you have to drizzle the whole shebang with pure maple syrup. Get the recipe for Cornmeal Cheddar Waffles with Bacon.

One-Pan Chicken, Carrots & Potatoes

Low FODMAP one pan Maple Mustard Chicken Cooked — One-Pan Chicken, Carrots & Potatoes . Photo Credit: Dédé Wilson.

Need a one-pan meal that you can prep in less time than it takes for the oven to preheat? This One-Pan Chicken, Carrots & Potatoes with Maple Mustard Sauce is a favorite of ours.

And of course Fluffy Pancakes! These are Gluten-Free!

stack of fluffy pancakes on white plate with syrup being poured on top; fruit on the side — Fluffy Pancakes. Photo credit: Dédé Wilson.

And finally, we have the quintessential fluffy pancake recipe for you – and ours happens to be gluten-free! Follow this recipe for the lightest, most of ethereal, fluffy pancakes you’ve ever had, and then warm your maple syrup for an extra special treat. Get the recipe for Fluffy Pancakes.

Looking for More Recipes Using Maple Syrup?

grades and colors of maple syrup — Photo credit: Dédé Wilson

For more recipes using Maple Syrup just click here.

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36 Dishes You Didn’t Know You Could Make With Rice Noodles

main image of Low FODMAP Asian Tofu Noodle Papaya Salad on a gray plate against dark background — Photo Credit: Dédé Wilson from FODMAP Everyday®.

Rice noodles are naturally gluten-free, but that isn’t the only reason to cook with them. They are delicious unto themselves, come in a variety of shapes, and are the noodle of choice in so many Asian-inspired recipes. But it doesn’t stop there! There are rice-based lasagna noodles, shells, manicotti, elbows…From soups to main dishes, casseroles, salads and summer rolls, we have 36 recipes for you to get you slurping with joy. Click for 36 Dishes You Didn’t Know You Could Make With Rice Noodles

30 Quick & Easy Recipes For A Happy Gut: Low FODMAP and Flavor Packed

closeup Low FODMAP Cream of Tomato Soupin white bowl; teal napkin — Photo Credit: Dédé Wilson from FODMAP Everyday®.

At FODMAP Everyday® we define “Quick” as a dish that can be on the table, ready to eat, in 30 minutes or less. “Easy” recipes have 15 minutes or less of prep time. All of these recipes are low FODMAP and free of gluten so they can be served to tender tummies too! Click for 30 Quick & Easy Recipes For A Happy Gut: Low FODMAP and Flavor Packed

Grab A Rotisserie Chicken On Your Way Home And Make Any Of These 18 Delicious Meals In Minutes

Low FODMAP Chicken Papaya Salad with Poppy Seed Dressing on oval platter; marble surface

Grabbing a rotisserie chicken at the supermarket is not “cheating” by any stretch of the imagination. Having cooked chicken ready to use is a great jump-start to all sorts of creative recipes – from salads to main dishes, lunches and dinners – and is a brilliant move, in our book. Click for Grab A Rotisserie Chicken On Your Way Home And Make Any Of These 18 Delicious Meals In Minutes

Easy and Tasty: 34 Sides to Serve with Rotisserie Chicken for a Stress-Free Meal

overhead image of low FODMAP grilled corn with garlic herb butter — Garlic Herb Corn on the Cob. Photo Credit: Dédé Wilson.

We buy a rotisserie chicken every week – and enjoy the bounty for days. But we like to mix it up; potatoes, veggies (hot and cold), pasta – there are many ways to enjoy that chicken and to turn it into a meal. Here are our 34 community favorites. Click here for Easy and Tasty: 34 Sides to Serve with Rotisserie Chicken for a Stress-Free Meal

9 Insanely Delicious Easy Homemade Chicken Wing Recipes

Low FODMAP Hot Honey Chicken Wings in cast iron pan set on rack

Entire restaurants build their menu around chicken wings, but we’re going to show you how to make the best chicken wings at home – and they’re easier than you think. Most of these recipes are baked, not fried, so you will not only save on calories, but also have less mess and spend less time in the kitchen. Click here for 9 Insanely Delicious Easy Homemade Chicken Wing Recipes

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