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15 Best Low FODMAP Maple Syrup Recipes for Spring – Sweet & Savory Ideas

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Maple syrup season is here—when warm days and chilly nights get the sap flowing and the sweet magic begins. From Canada to New England and the Midwest, maple fever is in full swing. Celebrate with recipes that showcase this golden, all-natural treat in both sweet and savory ways.

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

pork loin with maple mustard sauce closeup
Pork Loin with Maple Mustard Sauce. Photo credit: Dédé Wilson.

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

super closeup of low FODMAP gluten-free caramel pecan sticky buns on white platter-2
Gluten-Free Caramel Pecan Sticky Buns. Photo credit: Dédé Wilson.

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

wedge of very simple Gluten free Low FODMAP Maple Mocha Cake on aqua plate with vanilla ice cream melting on top
Gluten-Free Low FODMAP Maple Mocha Cake. Photo credit: Dédé Wilson.

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

Gluten-free Maple Pecan Scones on a white plate with spring blossoms in background
Gluten-Free Maple Pecan Scones. Photo credit: Dédé Wilson.

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

maple glazed carrots & parsnips in pan
Maple Glazed Carrots & Parsnips. Photo credit: Dédé Wilson.

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

side view of low FODMAP Blackberry Maple BBQ Sauce in clear pitcher, dark table
Blackberry Maple BBQ Sauce. Photo credit: Dédé Wilson.

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.

Looking to buy some Maple Syrup? Just click here.

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

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