Low FODMAP BBQ & Grill Guide

Do you love getting out on the deck or in the yard and firing up the grill? You are not alone. In the U.S. grill sales account for about 1.5 billion dollars per year and the industry is growing. 

Grilling can take place on a propane grill or charcoal grill and all kinds proteins, vegetables, and even fruit can be grilled. Burgers and hot dogs might be expected, but grilling technique can be applied to so much more – even when following the low FODMAP diet. (PS: We have a Grilled Pizza recipe too!).

We have all the details you need, plus information on side dishes, condiments (yes, you can have ketchup and barbecue sauce), and your favorite beverages, like beer.

Grilling vs. BBQ

No matter what kind of grill you are using you can grill using high(er) heat, often referred to as direct heat, or low(er) heat, either direct or as indirect heat. And of course, if you are using a propane grill those dials make it very easy to cook over low, medium or high heat depending on what you are cooking and the results you want.

Barbecue, or BBQ, is another matter. There is the traditional barbecue approach of slow cooking over a low temperature charcoal or wood fire and managing the smoke infusion (usually with the lid or some sort of enclosure), and then there is the popular approach, which might only involve a grill, something to grill, and a lower, slower cooking time.

Any which way you define it, name it, or approach it, now that you are eating low FODMAP we are here to tell you that you can and should continue to enjoy your grilled and BBQ meals.

Why Grill On The Low FODMAP Diet?

While aroma, flavor and texture are all qualities that we look to when assessing our enjoyment of food, taste is the #1 reason folks say that they grill. The quality of the heat and the caramelization that occurs is unparalleled. Grilling food can make an ingredient that you typically cook in one way into a totally different experience just by the way it is cooked. 

Most of the time grilled foods use few and simple ingredients – which is great when you are following the low FODMAP diet as it means you can have more control over what goes on your plate and into your body. More on that below.

And then there is the fact that the grill brings folks together!

When To Grill & BBQ

Apparently, the Fourth of July here in the U.S. is the most popular holiday to fire up the grill, but a very smart 73% of American grill owners also say they need no special reason. It’s Wednesday! Let’s grill! And we heartily agree. We don’t need a reason other than we feel like it, and we simply love the way food tastes when it comes off the grill. And as New Englanders we have found ways to keep the grill going all year ’round!

Enjoy Your Grill and BBQ While Camping!

We have an entire article all about camping and cooking while following the low FODMAP diet. So if you love to camp and grill this article is for you.

Low FODMAP Camping – Meals, Snacks & More to Keep You A Happy Camper!

Choosing Low FODMAP BBQ & Grill Ingredients

As with any cooking with the right ingredients on hand your experience will be more enjoyable, and you will get better results. Sometimes we grill something that is quite involved, but more often than not, less is more. You just need to use high quality products and get them on the fire.

Find all of your low FODMAP ingredients in our shop or download one of our Monash FODMAP trained RD curated low FODMAP product supermarket shopping lists to make your trip to the market stress free. And be sure to have your pantry, fridge and freezer stocked with everything you need to stay on track with the diet.

Still feeling a bit anxious when shopping for low FODMAP products? Then you may want to read:

Navigating the Supermarket for Low FODMAP Foods

 

Proteins Contain No FODMAPs

All pure proteins contain no FODMAPs, including steaks, ground beef, chicken, fish and seafood. Proteins like hot dogs or premade burgers might contain high FODMAP ingredients. Always read labels.

Bringing Flavor To BBQ & Grilling The Low FODMAP Way

We hear people say the low FODMAP diet is boring and lacking in flavor – but that is just because you haven’t discovered all the ways you CAN add flavor to your diet, even during the Elimination Phase.

We have an entire article for you: How To Add Flavor To Low FODMAP Cooking. You will learn all our tried and proven ways to add loads of flavor, with herbs, spices, and ingredients you might mistakingly believe to be high FODMAP, but you can use judiciously.

What About Garlic & Onion?

Many traditional BBQ and grill recipes, from marinades to sauces, include garlic and onion. We have an article for you, Low FODMAP Garlic & Onion Substitutes, which shows you how to get all that onion and flavor you crave into your low FODMAP cooking. There will be no deprivation! Promise.

Low FODMAP Spices, Herbs & Condiments Abound

Then hit the spice cabinet. Whether we are adding a dry seasoning and/or whipping up a sauce, herbs and spices comes into play. Luckily cumin, cayenne pepper, various types of chili powder, liquid smoke, smoked paprika, Worcestershire sauce, black pepper, brown sugar, apple cider vinegar and tomato paste have low FODMAP serving sizes. Even sweeteners such as molasses and honey do!

Take a look at our articles:

• How To Make Low FODMAP Seasoning Blends & Spice Mixes
• The Ultimate Guide to Low FODMAP Condiments

Look For Certified Products

Stock up on lab tested and certified products that will help you BBQ and grill with ease:

• Smoke ‘n Sanity’s products are all Monash lab tested and certified low FODMAP and were born for this exact purpose; the owners (Lori, Travis, Brad and Michelle) competed heavily for years on the KCBS (Kansas City Barbeque Society) competition circuit. This is the big time, folks. Lori developed IBS, and their line of numerous products, from dry seasonings to sauces.
• You will need garlic and onion flavored products. Try Gourmend Garlic Scape Powder, Garlic Chive Powder and Green Onion Powder; also FreeFod Garlic Replacer, and FreeFod Onion Replacer.
• For commercially prepared BBQ sauce, try Fody Classic BBQ, unsweetened Fody Chipotle BBQ Sauce and Fody Maple BBQ Sauce.

Buns & Beer

Just a note about buns and beer. There are low FODMAP burger and hot dog buns available, many of them gluten-free, as well. Read labels and steer clear of high FODMAP ingredients. Beer and wine are low FODMAP in generous portions. Please refer to our article, Drinking Alcohol on the Low FODMAP Diet. We even have a recipe for you for a Pina Colada!

The Best Low FODMAP Grill & BBQ Recipes

For some folks “grilling” and “BBQ” means meats and poultry, but we are more equal opportunity grillers. Bring on the steak, burgers, hot dogs, chicken, seafood (fish and shellfish, like shrimp), skewers of all kinds, vegetables, even tofu. Heck, we have even grilled lettuce for Caesar salad! When the grill is hot, we are inspired to cook. 

• Quick Grilled Pork Tenderloin
• Grilled Vegetables
• Grilled Ribeye with Smoked Salt & Charred Vegetables
• Hangar Steak with Charmoula Sauce
• Spiced Yogurt Grilled Chicken
• Grilled Swordfish with Grilled Oranges & Fennel
• Grilled Swordfish with Tomato Olive Salsa
• Grilled Halloumi & Melon Salad
• Grilled Corn with Garlic Herb Butter
• Grilled Corn Salad with Parmesan & Parsley
• Grilled Corn Salsa
• Grilled Squid with Chiles & Mint
• Grilled Butterfly Leg of Lamb with Mint Salsa Verde
• Marinated Chicken & Vegetable Kebobs
• Grilled Tomato Peach Salsa
• Grilled Pineapple Kiwi Salsa
• Grilled Fish Kebobs with Lemon Dill Marinade
• Low FODMAP Chopped BBQ Chicken Salad
• Wood-Fired Low FODMAP Hot Honey Chicken Wings

Favorite Low FODMAP BBQ Sauces

If you are looking for a wet sauce for your BBQ, we have several recipes for you, too. 

For BBQ sauces, we have a bevy of choices – and no high fructose corn syrup in sight:

• Low FODMAP BBQ Sauce 2.0 – a similar approach to the one in my cookbook The Low FODMAP Diet Step by Step (that’s the 1.0).
• Low FODMAP Sweet & Sticky BBQ Sauce – this is just like the ever-popular Sweet Baby Ray’s!
• Low FODMAP Mustard BBQ Sauce
• Rhubarb BBQ Sauce – make in the spring and early summer when rhubarb is fresh.
• Orange Marmalade BBQ Sauce – a little sweet and easy to make with low FODMAP orange marmalade.
• Low FODMAP Vinegar BBQ Sauce
• Low FODMAP Strawberry Chipotle BBQ Sauce
• Low FODMAP Hot & Tangy BBQ Sauce – just like it says: a balance of spicy/hot and tangy.
• Low FODMAP Blackberry Maple BBQ Sauce – this features low FODMAP maple syrup and the FODMAP Friendly lab tested and approved amount of blackberries.
• Low FODMAP Pineapple Whiskey BBQ Sauce – you do taste the whiskey, but just a tad.
• More to come from our Test Kitchen! What flavors would you like? Let us know in the comments below.

Get Ready To Grill! BBQ & Grill Tools & Equipment

Let’s talk about grills, from simple to fancy, and about some of the tools that we find indispensable. You can enjoy all of your favorite BBQ and grilled dishes even if you have IBS and are following the low FODMAP diet. We have the recipes, you have the friends, grill and tools.

Our Top Pick For Grills

When it comes to grills themselves there are choices that fit your space, from a balcony to large yard, as well as your budget. There are even choices suitable for tailgating, camping or by the pool or pond. These are our top choices.

Portable Grills

Have you seen the newer propane-fueled camp stoves? That can go with you anywhere. They are small enough for quick set-up on balconies and smaller outdoor spaces. Check out this CampChef Mountain Series; it packs 20,000 BTUs.

Weber has a portable option; their Weber Q 1200 Portable Gas Grill – and you even have a wide range of color choices.

And then there is the classic charcoal-fired hibachi. Is this everyone’s first grill? It is a great way to get started; budget minded, easy to store and tote.

Gas Grills

Gas grills range from small to very large, and also luxurious built-in models.

There is nothing like a Weber for quality and they have several entry-points depending on your needs and budget. The BBQGuys have a great system for shopping where you can view by “Economy” models, “Practical”, “Premium” and “Luxury”. They feature Weber as well as dozens of other brands. And they can answer any grill related questions you may have.

Spirit Line – These models are Weber’s more budget minded choices. The Weber Spirit E-325 is a great way to experience this quality brand. For a more indepth review the folks at Barbecue Logic provide a good overview here.

Genesis Line – The Genesis consistently rates high in consumer tests. We use a  stainless-steel Weber Genesis II S-435 in our Test Kitchen. It features a side burner, prep surface and covered storage cabinet and plenty of hooks along the side for our tools.

Summit Line – If you have the budget the Summit grills are elegant workhorses and are a great choice if you often cook for larger groups. The Weber Grill Center has side burners, tons of storage and comes ready to go with a rotisserie.

For a high-end built-in check out the DCS Series 9 Evolution. 48-inches of cooking surface with rotisserie. This is a serious piece of equipment.

Charcoal Grills

OK we admit it, we have both propane as well as charcoal grills at the Test Kitchen because frankly, we look at them as different cooking appliances. There are certain recipes, like Grilled Pizza that we believe must be made over charcoal. And then there are more everyday items like our Grilled Vegetables, or our Burgers, that we like any which way.

Again, charcoal grills vary in cost and you can find a price point to suit you.

Economy Charcoal Grill – The Weber Original Kettle Grill (18-inch model) can often be found discounted and offers Weber quality at a great price.

Classic Mid to High-Range Charcoal Grill – The Weber Master Touch 22-inch model has a one-touch cleaning system that saves time, muss and fuss. This model also features corrosion resistant construction, a built-in thermometer and plenty of hooks to hang your gear.

Kamado Grills

A discussion of charcoal grills is not complete without addressing kamado grills. What is a kamado grill? You might have heard of the Big Green Egg, which is an egg-shaped, ceramic grill and it is a popular brand of kamado-style grill, but there are other brands. Kamados feature ceramic walls which hold in heat in a way unlike other grills, making them unique in their structure, the way you use them and the results you get.

Kamado Joe Big Joe – This model offers 18-inches of cooking surface (there is a 24-inch model, too). This model comes with a grate gripper, ash tool, flexible cooking rack, accessory rack, and a heat deflector. It’s ready to cook whatever you fill it with!

Primo Oval Junior 200 – This kamado comes with a steel cart, offering prep space and storage beneath.

Smokers

Those who love to smoke foods are in a class unto themselves; they would never be without a dedicated smoker. Smoked brisket anyone?

Weber 721001 Smokey Mountain Cooker – This is an 18-inch diameter smoker with an easy-access aluminum door for easily adding fuel while cooking. Adjustable vents control air flow and temperature. Smoke any meat from pork to a full-sized turkey.

Pellet Grills

Pellet grills have gained popularity as they offer an alternative and convenient heat source. Traeger is a well-respected brand.

Traeger Pro Series 34-inch – You can smoke, grill, bake, roast or braise. for multiple cooking options. Their Digital Pro controller system keeps the preset temperature within +/- 15 degrees Fahrenheit for precision cooking and dual probe meat thermometers allow you to grill different cuts of meat to different temperatures. Large capacity hopper (18 pounds) features easy clean-out for quickly changing smoke flavors.

Traeger Timberline Wi-Fi Controlled Wood Pellet Grill – This is top of the line with WiFi capability. Grill, smoke & monitor your Traeger wirelessly using the Traeger smart phone app, Google Home or Amazon Alexa! 1All adjustable. Double-walled stainless-steel interior insulates for superior temperature control. Extra-large capacity hopper features a pellet sensor to monitor fuel levels and alerts you when running low.

Accessories

Grill accessories are vast, but there are a few we think you must have.

Covers

For your larger units (maybe not that hibachi) we highly recommend that you buy a cover at the same time as your grill purchase to protect your investment. Or buy one now. It is never too late! You can buy generic covers for less money, but we do find that if a manufacturer has taken the time to have a cover made for an exact model, it is usually worth it.

For instance, for our Weber Genesis II S-435, we use this premium cover.

Cleaners 

Please don’t grill with a dirty grill! Cleaning approaches and tools differ depending on what grill you own. Follow your manufacturer’s instructions. We have found a brush and a scraper to be indispensable. Also, stainless-steel mesh scrubbers are quite handy.

Chimney Starter/ Fire Starters

When we want to fire up our charcoal grill, the first thing we reach for is our chimney starter. They never fail and for many folks, getting the fire going is the one part they worry about. Worry no more.

Other folks like fire-start cubes and similar products. You can certainly go that route if your appliance allows (Not all do. Read your usage instructions).

Tongs & Mitts

Playing with fire is no joke. Be safe and protect yourself with high temperature mitts and extra sturdy, long utensils.

Wusthof Outdoor 4-Piece Stainless Steel BBQ Tool Set – With this set you will be prepared for anything. I find tongs get the most workout. They are a must.

BBQ Dragon Extreme Heat Grill Gloves – While I love the glove shape of these mitts, I have to say, someone has to start making mitts for small hands. If you know of any, let us know!

Thermometers

How do you tell the temperature of your fire or your food? We use a variety of thermometers often:

Instant Read – Rated #1 by Cook’s Illustrated, the Thermapen® Mk4 instant-read thermometer is the one we use in our Test Kitchen and it is accurate and easy to use. Lots of colors, too.

Infrared –  Point and shoot! Assess the temperature of surfaces easily and safely with this Industrial IR (InfraRed) Gun.

Probe Thermometer – Want to be able to walk away and have a probe thermometer keep tabs on your cooking? The Signals™ BBQ Alarm Thermometer with Wi-Fi and Bluetooth® Wireless Technology features 4 channels for multiple meats, splash-proof molding for durable outside use, and magnetic backing for added placement options, 6 probe style choices, backlighting, a rechargeable battery and more.

Remote, WiFi, Multi-Probe – When it came time for us to get a probe thermometer for our Test Kitchen that would offer long-range, 165-foot Bluetooth connection and multiple probes with a wide range of temperature monitoring we chose the MEATER Long Range Smart Wireless Thermometer.

Vegetable Basket

You can go crazy buying grill accessories, but a grill basket is versatile, and we use one often; great for potatoes, eggplant, summer squash, tomatoes, mushrooms and so much more. Try this one:

Weber 6434 Deluxe Large Stainless Steel Vegetable Grill Basket – It is 14 by 12-inches and fits on grills larger than 18 ½-inches. They have a smaller version, too.

The Takeaway

Get out there and grill! The low FODMAP diet does not need to hold you back from these enjoyable activities – and if you have the right ingredients around it will be simple to do. Load up your spice drawer, make some do-ahead sauces and get grilling. Your non-FODMAPing friends and family will enjoy your low FODMAP grilled foods, and your tummy will, too.