Lifestyle | Food Features

From Breakfast to Dinner: Low FODMAP Blueberry Recipes That Will Make Your Day

By Dédé Wilson

Published June 21, 2024

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Ah, the arrival of spring and summer – the season of sunshine, warm weather, and most importantly, an abundance of blueberries!

These tiny powerhouses are not only delicious, but also packed with nutrients and antioxidants. But why stop at just tossing them onto your cereal or stirring them into yogurt?

Fresh Blueberry Pie

horizontal image of low FODMAP Fresh Blueberry Pie on white gray quartz and white plate 1
Fresh Blueberry Pie. Photo credit: Dédé Wilson.

What is Fresh Blueberry Pie? A pie that is so blueberry-y that it is practically incomprehensible. It is made by cooking blueberries on top of the stove until they are jammy, and then folding in fresh blueberries and the whole shebang is poured into a flaky, pre-baked crust. Get the recipe for Fresh Blueberry Pie.

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.

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.

The Best Gluten-Free Blueberry Muffins

fresh low FODMAP blueberry muffins are a perfect breakfast or snack

We live in New England and blueberry muffins are an important part of our diet. I know that sounds funny, but it’s true. And our recipe for gluten-free blueberry muffins is the best one you will find anywhere. We stand by this recipe! Half of the blueberries are left hole, and half are slightly mashed for a blueberry packed muffin. Get the recipe for The Best Gluten-Free Blueberry Muffins.

Maple Balsamic Chicken With Roasted Blueberries

Low FODMAP Maple Balsamic Chicken With Roasted Blueberries on gray plate with rice and green beans; antique fork alongside
Photo credit: Dédé Wilson from FODMAP Everyday®

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.

Peach Blueberry Crostata

overhead image peach blueberry crostata on wooden board
Photo credit: Dédé Wilson from FODMAP Everyday®

Blueberries and peaches go beautifully together and here they are nestled in a slightly sweet cristata crust. Easier to make them a pie or a formal tart, you simply roll out a disc of pastry dough and fold the edges up over the fresh fruit. Get the recipe for Peach Blueberry Crostata.

Kale Quinoa Salad With Blueberries & Feta

Monash University Certified low FODMAP Kale Quinoa Salad with Blueberries, Green Beans, Feta & Pecans are a powerhouse combo and beautiful as you can see in this close up shot.

This salad has it all going for it. The title says it all: Kale Quinoa Salad with juicy blueberries, tangy feta, and toasted pecans. Hearty enough for a main-dish lunch. Get the recipe for Kale Quinoa Salad With Blueberries & Feta.

Lemon Blueberry Sheet Pan Pancake

Low FODMAP Lemon Blueberry Sheet Pan pancakes against turquoise background.
Photo credit: Dédé Wilson from FODMAP Everyday®.

Breakfast just got a lot easier and faster with these Sheet Pan Pancakes! Same great flavor and texture, but no more waiting, flipping, and family members eating in shifts. It’s the best thing since sliced bread. Get the recipe for Lemon Blueberry Sheet Pan Pancake.

Sour Cream Blueberry Bundt Cake

low FODMAP blueberry sour cream Bundt cake

This blueberry Bundt cake is incredibly moist due to the inclusion of sour cream. Baked in a Bundt pan, it is perfect four brunch, big sales, anytime you want to feed a crowd. Gluten-free too! Get the recipe for Sour Cream Blueberry Bundt Cake.

Blueberry Limeade

Low FODMAP Blueberry Limeade in clear glasses

Blueberries and lime have a natural affinity. The color of the drink will depend on your blueberries, and we have seen it end up ranging from magenta to purple. It is always pretty – and very tasty. You can even double the batch and it will keep in the fridge for a few days. This is as thirst quenching as it gets. Get the recipe for Blueberry Limeade.

Vegan Red, White & Blue Popsicles

overhead image of vegan red, white and blue popsicles on white plate

Few foods are more fun or tastier than our Vegan Red, White & Blue Popsicles – low FODMAP, too – and they are easy to make at home. You do need a popsicle mold, and they are not all created equal; more on that in the recipe. Get ready for a strawberry layer, a dairy-free coconut layer and a blueberry layer. These pops are sweet, but not-too-sweet, and happen to be vegan! Get the recipe for Vegan Red, White & Blue Popsicles.

Gluten-Free Blueberry Pie

blueberry pie slice
Photo credit: Dédé Wilson from FODMAP Everyday®.

Looking for a classic double crusted blueberry pie? In a flaky buttery crust? That just happens to be gluten-free? This is the one! Get the recipe for Gluten-Free Blueberry Pie.

Low Calorie, Low Fat, Low FODMAP Desserts

three-quarters view of Low FODMAP Mixed Berry Terrine on an oval black plate; blue background

Sometimes you want dessert, but you are watching calorie and fat intake. No worries! We have 16 Low Calorie, Low Fat and Low FODMAP Desserts for you! Treat yourself! Meringues, molded gelées, popsicles, cookies, and more. You CAN have your “cake” and eat it, too.

Low Calorie, Low Fat, Low FODMAP Desserts

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