Oligos Free

Recipes that are low enough in Oligos (GOS and fructans) per serving to be considered low FODMAP.

overhead image of scalloped potatoes in blue oval dish with spoon alongside

Low FODMAP Scalloped Potatoes

One-Pot Low FODMAP Braised Chicken with Swiss Chard and Acorn Squash in pot on stove.

One-Dish Recipes

One-Pot Low FODMAP Braised Chicken with Swiss Chard and Acorn Squash

Low FODMAP Roasted Delicata Squash & Arugula Salad with Goat Cheese and Pomegranate on a white oval platter, and stone surface.

Salads: Main Dish & Sides

Low FODMAP Roasted Delicata Squash & Arugula Salad with Goat Cheese and Pomegranate

overhead horizontal image of Low FODMAP Chicken Salad with Grapes and Almonds on a bed of lettuce on a green plate; fork and linen napkin alongside

Low FODMAP Chicken Salad with Grapes & Almonds

Overhead image of vegan low FODMAP CHICKPEA Salad stuffed into a tomato; green napkin

Vegan Low FODMAP Chickpea Salad

Cakes & Cupcakes

Low FODMAP Tropical Carrot Cake

Square of Low FODMAP Sour Cream Apple Streusel Cake on green plate.

Cakes & Cupcakes

Low FODMAP Sour Cream Apple Streusel Snack Cake

main image of Gluten-Free Low FODMAP Honey Cake on cooling rack, dusted with confectioners' sugar

Cakes & Cupcakes

Gluten-Free Low FODMAP Honey Cake

2nd close up side image of Low FODMAP Browned Butter Apple Bars with Cinnamon Maple Frosting

Cookies, Brownies & Bars

Low FODMAP Browned Butter Apple Bars with Cinnamon Maple Frosting

overhead Instant Pot Pork Ragu over noodles in white bowl on brown surface

Low FODMAP Instant Pot Pork Ragu

smoked trout Nicoise salad

Salads: Main Dish & Sides

FODMAP IT!™ Smoked Trout Niçoise Salad

low FODMAP Cajun Tuna salad sandwich with lettuce and tomato on green plate

Kicking Low FODMAP Cajun Tuna Salad

horizontal image of Low FODMAP Blackout Cake on white plate

Cakes & Cupcakes

Low FODMAP Blackout Cake

Main image of Low FODMAP Olive Oil Muffins with Goat Cheese, Walnuts and Raspberries; blue backdrop and blue plate

Breads, Muffins & Biscuits

Low FODMAP Olive Oil Muffins with Goat Cheese, Raspberries & Walnuts

horizontal image of low FODMAP Mixed Berry Slab Pavlova on decorative oval plate; white background

Desserts & Pastries

Low FODMAP Mixed Berry Slab Pavlova

overhead image peach blueberry crostata on wooden board

Low FODMAP Peach Blueberry Crostata

low FODMAP Asian inspired slaw on white plate with serving spoon.

Low FODMAP Asian-Inspired Slaw

Low FODMAP 5-Spice Ribs with Plum sauce on board and with bowl of sauce.

Low FODMAP Five-Spice Ribs with Plum Sauce

Low FODMAP Instant Pot BBQ Brisket

Low FODMAP Strawberry Chipotle BBQ Sauce in pitcher with berries alongside.

Sauces, Salsas & Condiments

Low FODMAP Strawberry Chipotle BBQ Sauce

Low FODMAP Vinegar BBQ Sauce in glass pitcher.

Dressings, Dips & Spreads

Low FODMAP Vinegar BBQ Sauce

hard shell tacos on plate with Gourmend Taco Seasoning jar

Low FODMAP Hard Shell Tacos

rhubarb upside down cake overhead on a pink platter

Cakes & Cupcakes

Rhubarb Upside Down Cake – Low FODMAP & Gluten Free

Slice of Low FODMAP Rhubarb Cheesecake Tart on white plate, oustide on glass table in grassy yard

Low FODMAP Rhubarb Cheesecake Tart

Brined Pork Chop sizzling in a pan

Low FODMAP Pan-Roasted Brined Pork Chops

closeup slice of Low FODMAP Farmer Cheese Cake on white plate

Low FODMAP Viennese Farmer Cheese Cake

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

Wood-Fired Low FODMAP Hot Honey Chicken Wings

closeup Chopped BBQ salad in clear glass bowl.

Salads: Main Dish & Sides

Low FODMAP Chopped BBQ Chicken Salad