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23 Easy & Fantastic Low FODMAP Main Dishes For A Crowd On Memorial Day

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Get ready to fire up the grill and bring the crowd together this Memorial Day with a sensational feast that will have everyone coming back for seconds! With our collection of 23 easy and fantastic main dishes, you’ll be able to cater to a crowd without breaking a sweat.

From mouthwatering kabobs threaded with succulent meats and vibrant grilled veggies that scream summertime, to delectable fish dishes that transport you to coastal shores, and comforting casseroles that satisfy every craving, we have the perfect recipes to impress your guests and create lasting memories. So gather your loved ones, ignite the flames, and let the culinary adventure begin!

Herb Marinated Grilled Chicken Vegetable Kebobs

closeup of grilled chicken and vegetable kebobs on a white platter
Herb Marinated Grilled Chicken Vegetable Kebobs. Photo credit: Dédé Wilson from FODMAP Everyday®.

These Lemon Herb Grilled Marinated Chicken Vegetable Kebobs are easy to assemble and cook and everyone seems to love them. Kebobs just look like summer to us! These Grilled Chicken Vegetable Kebobs are comprised of skinless, boneless chicken breasts, bell pepper, cherry tomatoes and zucchini all marinated in Garlic-Infused Olive Oil, lemon juice and fresh herbs. Parsley is a must, but then you can make up the other portion with whatever herbs you like. I used basil, oregano, rosemary, tarragon and thyme. Get the recipe for Herb Marinated Grilled Chicken Vegetable Kebobs.

Smoked Trout Nicoise Salad with Purple Potatoes

smoked trout Nicoise salad
Smoked Trout Nicoise Salad with Purple Potatoes. Photo credit: Dédé Wilson from FODMAP Everyday®.

Sounds fancy, doesn’t it? But the smoked trout is a purchased product, and the rest of the salad is easy to make. It is quickly assembled, after you have made the jammy hard-boiled eggs, boiled the potatoes and beans and made the salad dressing. This colorful composed salad is perfect for a warm weather main dish. Click here for the Smoked Trout Nicoise Salad with Purple Potatoes recipe.

Grilled Rib Eye with Smoked Salt and Charred Vegetables

Low FODMAP Grilled Rib Eye with Smoked Salt and Charred Vegetables on ceramic plate against a blue background; overhead view
Grilled Rib Eye with Smoked Salt and Charred Vegetables. Photo credit: Dédé Wilson from FODMAP Everyday®.

Want to make a kick-ass grilled steak? This Grilled Rib Eye with Smoked Salt and Charred Vegetables will please all your meat lovers. I used a rib eye for the images here, but that’s mostly because that’s what was on sale. I have also made this with strip steak. You could try London broil, but being much leaner, you will have a less lush result. Get the recipe for Grilled Rib Eye with Smoked Salt and Charred Vegetables.

Asian Steak & Noodle Salad With Cucumbers & Mint

Low FODMAP Asian Steak & Noodle Salad with Mint & Peanuts
Asian Steak & Noodle Salad With Cucumbers & Mint. Photo credit: Dédé Wilson from FODMAP Everyday®.

Broad, slurpy rice noodles tossed with tender steak, peanuts, cucumbers, shredded cabbage, daikon, mint, and peanuts and drizzled with a dressing made with lime juice, fish sauce, chiles and garlicky oil. Get the recipe for Asian Steak & Noodle Salad With Cucumbers & Mint.

Gado-Gado

overhead horizontal image of white oval platter holding Low FODMAP Gado-Gado with dishes of shrimp crackers alongside on wooden surface
Gado-Gado. Photo credit: Dédé Wilson from FODMAP Everyday®.

The term “gado-gado” translates as “mix mix” and this refers to the fact that the dish is made up of a mixture of items, which can vary chef to chef, and household to household. Our version includes tempeh. Gado-Gado is always very vegetable-centric, featuring both raw and steamed vegetables, and peanut sauce in always offered. Crisp shrimp crackers are a traditional accompaniment. On a hot day, this makes a great meal, and it should be served room temperature, but not cold. Get the recipe for Gado-Gado.

The Best Burgers

Our Best Low FODMAP burger with bite out
The Best Burgers. Photo Credit: Dédé Wilson from FODMAP Everyday®.

We start with freshly ground beef, preferably about 80% lean to keep it juicy. We love them cooked on the grill outdoors, but a cast iron pan or grill-pan indoors works wonders, too. The way to the juiciest, most flavorful result? It’s all in the prep and cooking techniques and we show you how. Get the recipe for The Best Burgers.

Grilled Swordfish with Grilled Oranges & Fennel

P Grilled Swordfish with Grilled Orange, Fennel and Green Olive Salad on a rectangular white platter
Grilled Swordfish with Grilled Oranges & Fennel. Photo credit: Dédé Wilson from FODMAP Everyday®.

Have you ever grilled oranges? This recipe for Grilled Swordfish with Grilled Oranges & Fennel is a fantastic – and easy – introduction to grilling citrus fruit. While you can make this recipe on a propane grill, it really shines when made over hardwood charcoal. Cut your oranges in half, and lay them on the grill! You just want to grill them until they develop char marks and have spent some time on your grill to absorb all that smoky deliciousness. Keep grilling them until they are hot throughout, juicy and richly charred. Get the recipe for Grilled Swordfish with Grilled Oranges & Fennel.

Quick Grilled Pork Tenderloin

Quick Grilled Pork Tenderloin sliced on a black platter on the deck with grilled tomato peach salsa alongside
Quick Grilled Pork Tenderloin. Photo credit: Dédé Wilson from FODMAP Everyday®.

Have you tried our Sweet & Spicy Dry Rub yet? It is easy to make (just stir ingredients together in a bowl) and can enhance everything from pork to poultry, fish to tofu to veggies. Here it is highlighted along with pork in our Quick Grilled Pork Tenderloin. We like this pork with our Grilled Tomato Peach Salsa, as seen above in the bowl. Get the recipe for Quick Grilled Pork Tenderloin.

Swordfish & Bell Pepper Kebobs with Lemon Dill Marinade 

closeup of swordfish kebobs on an oval blue and white platter
Swordfish & Bell Pepper Kebobs with Lemon Dill Marinade. Photo credit: Dédé Wilson from FODMAP Everyday®.

We love swordfish for its meaty texture – which also happens to make it quite suitable for skewering. These Swordfish and Bell Pepper Kebobs feature the fish alternating with sweet, bell pepper. You could use green or red peppers. We first made this for a fourth of July event, so we went with red! The slightly sweet, crunchy vegetable contrasts beautifully with the fish, which will remain moist if you take care not to over cook. Get the recipe for Swordfish & Bell Pepper Kebobs with Lemon Dill Marinade.

Grilled Hanger Steak with Charmoula Sauce

carving grilled hanger steak with Charmoula sauce on cutting board with Viking carving set
Grilled Hanger Steak with Charmoula Sauce. Photo credit: Dédé Wilson from FODMAP Everyday®.

We think you will love this easy Grilled Hanger Steak. Marinated in our vibrant Charmoula Sauce and then grilled over a hardwood fire this Grilled Hanger Steak is a spectacular dish – served warm or at room temperature. You can also use a propane grill or even a grill pan, indoors. Get the recipe for Grilled Hanger Steak with Charmoula Sauce.

Salade Niçoise

low FODMAP salade nicoise on rectangular white platter
Salade Nicoise. Photo credit: Dédé Wilson from FODMAP Everyday®.

Salade Nicoise is a classic French dish – a salade composé, meaning that it is composed on a plate as opposed to tossed in a bowl. The classic ingredients are tuna, steamed green beans and new potatoes, hard-boiled egg, Nicoise olives, and tomatoes. A bed of lettuce usually appears as well. Drizzle with vinaigrette! Get the recipe for Salade Nicoise.

Spiced Yogurt Grilled Chicken

platter of spiced yogurt grilled chicken garnished with cilantro
Spiced Yogurt Grilled Chicken. Photo credit: Dédé Wilson from FODMAP Everyday®.

This dish for Spiced Yogurt Grilled Chicken features skinless, boneless chicken thighs, which we love for their juiciness and quick cooking. You could substitute pieces of skinless, boneless breast but do make sure not to overcook as breasts dry out more easily. My preference with this dish is to make the marinade and combine it with the chicken in a zip-top plastic bag and refrigerate overnight. We grilled ours outdoors but you could use a grill pan inside, if you like. The ingredients are available year round. Get the recipe for Spiced Yogurt Grilled Chicken.

Grilled Swordfish with Tomato Olive Salsa

Grilled Swordfish with Tomato Olive Salsa on a brown plate
Grilled Swordfish with Tomato Olive Salsa. Photo credit: Dédé Wilson from FODMAP Everyday®.

This recipe for Grilled Swordfish with Tomato Olive Salsa can be made outside on the grill (propane or hardwood) or indoors with a grill pan. The Tomato Olive Salsa is easy to put together and we like it with other proteins as well. Try it with grilled chicken as an option. It is ready to serve right away, but it does improve after sitting for about an hour, if you have the time. Get the recipe for Grilled Swordfish with Tomato Olive Salsa.

Hot Dog Shopping Savvy

overhead image on two hot dogs on a white plate, with condiments
Photo credit: Dédé Wilson from FODMAP Everyday®.

Hot dogs make their way to our summer cookouts; the whole family loves them! We have an article that can help guide your buying choices at the supermarket. Check it out here.

Salmon Nicoise Salad

Low FODMAP Salmon Salade Nicoise on oval turquoise platter
Salmon Nicoise Salad. Photo credit: Dédé Wilson from FODMAP Everyday®.

A feast for the eyes and the palate! Oven-roasted salmon, potatoesgreen beans, tomatoes, hard-boiled eggs, olives, capers, radishes and frisée. Our favorite hot weather dinner. Get the recipe.

Wood-Fired Neapolitan-Style Pizza

Main image of wood fired pizza in oven with live flames
Wood-Fired Neapolitan-Style Pizza. Photo credit: Dédé Wilson from FODMAP Everyday®.

Wood-Fired cooking is becoming more popular and if you have the ability to cook with wood or charcoal, this is the recipe for you! And there is a huge benefit: very high heat cooks pizzas in about a minute! Get the Wood-Fired Neapolitan-Style Pizza recipe.

Gluten-Free Grilled Pizza

grilled pizza on white background
Gluten-Free Grilled Pizza. Photo credit: Dédé Wilson from FODMAP Everyday®.

Some grilled pizza recipes are made on a pizza stone. Ours is “real” grilled pizza, made right on the grates, soaking up all the desirable flavors from your hardwood or charcoal fire. Gluten-free and low FODMAP, too! Get the Gluten-Free Grilled Pizza recipe.

Asian Tofu Noodle Papaya Salad

closeup of Low FODMAP Asian Tofu Noodle Papaya Salad on gray plate
Asian Tofu Noodle Papaya Salad. Photo Credit: Dédé Wilson from FODMAP Everyday®.

This main dish salad has so much going for it: noodles for carb satisfaction, tofu for protein, papaya for color, texture and sweet flavor and a sauce with sambal oelek, fish sauce, ginger, soy sauce and lime. Flavor packed! Try a long shape rice noodle. Get the Asian Tofu Noodle Papaya Salad recipe.

Thai Basil Steak Salad

horizontal image of Low FODMAP Thai Basil Steak Salad on rustic round white plate
Thai Basil Steak Salad. Photo Credit: Dédé Wilson from FODMAP Everyday®.

We love a good steak salad with tomatoes and blue cheese, but how about an Asian vibe? Here you get to indulge in the flavors of fish sauce, lime juice, sambal oelek, toasted sesame oil, ginger and Thai basil. All with slippery, slurpy rice noodles and tender steak, too. Get the Thai Basil Steak Salad recipe.

The Great Mac ‘n Cheese Makeover: 12 Recipes for a Fresh and Fun Twist

Mac and cheese, american style pasta
FODMAP Everyday®. Photo Credit: Roxiller via Deposit Photo.

We have a friend who ALWAYS brings mac n cheese to our cookouts and potlucks. And guess what? They get repeat invites every single time. Makes a great main dish, or side to your grilled proteins. Check out these 12 recipes.

Zoodles Noodles & Sprouts Salad

main image of Low FODMAP Zoodles, Noodles & Sprouts Salad in glass bowl
Zoodles Noodles & Sprouts Salad. Photo Credit: Dédé Wilson from FODMAP Everyday®.

Zoodles are spiralized zucchini and here they pair with skinny rice noodles for a slurpy, hearty, fiber rich salad. Enjoy as a main dish! Get the Zoodles Noodles & Sprouts Salad recipe.

Asian Chicken Salad

overhead view of Low FODMAP Asian Chicken Salad in wooden bowl; plate and wooden serving implements in background
Asian Chicken Salad. Photo credit: Dédé Wilson from FODMAP Everyday®.

This peanut butter dressing, that contains fish sauce, soy sauce, rice vinegar, brown sugar, lime and sambal oelek is hugely flavorful. It pairs perfectly with shredded cooked chicken, cabbage, carrots, red bell pepper, scallions, and fresh cilantro. Get the recipe.

Chicken Papaya Salad

Low FODMAP Chicken Papaya Salad with Poppy Seed Dressing on oval platter; marble surface
Chicken Papaya Salad. Photo credit: Dédé Wilson from FODMAP Everyday®.

Slightly sweet poppy seed dressing goes so well with shredded chicken, greens, cilantro, and fresh, juicy papaya. Get the recipe for Chicken Papaya Salad.

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

18 Iced Tea & Refreshing Drink Recipes That Will Make You Scream Summer Is Here!

peach iced tea in tall glasses with silver spoons against white backdrop_
Photo Credit: Dédé Wilson from FODMAP Everyday®.

Quench your thirst and beat the heat with a refreshing lineup of tantalizing beverages. Whether you’re craving a tall, chilled drink on a scorching day, in need of hydration after a workout, or seeking a delightful mocktail sans alcohol, we’ve got you covered. Get ready to dive into a world of iced teas, invigorating punches, flavored lemonades, zesty limeades, luscious smoothies, sparkling spritzers, and even a homemade electrolyte beverage. Click for 18 Iced Tea & Refreshing Drink Recipes That Will Make You Scream Summer Is Here!

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