Recipes | Appetizers

FODMAP IT!™ Grilled Squid with Chiles & Mint


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A FODMAP IT!™ recipe from Colu Henry’s cookbook

Back Pocket Pasta: Inspired Dinners to Cook on the Fly

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Grilled Squid with Chiles & Mint – A Quick, Briny Dish

Have you ever grilled squid? No? Read on…

I admit that I am a bit of a cookbook collector. Some would say hoarder. Last time I counted they numbered about 2,000 at which point I gave up counting. I figure if I can pack ’em in, why not? Truthfully, I get a lot of joy out of reading cookbooks. I read them as most read novels. Colu Henry’s Back Pocket Pasta has been a fabulous read.

Grilled Squid with Chiles & Mint from Cold Henry's Back Pocket Pasta

Beyond entertaining me, I look to a book to lure me into the kitchen – and there are actually few books that make it into the kitchen with me.

This is one book that already has some splattered and dog-eared pages to prove its worth. I keep coming back to the recipes and gorgeous images and I have been re-inspired each time I pick it up.

Quick, Easy Flavor Packed

The idea of Colu’s book, containing over 75 fabulous pasta recipes, is to get you thinking like a real cook – even if you don’t fancy yourself as one! Colu takes you step-by-step through the process of stocking your pantry so that you can fulfill the subtitle’s premise: “Inspired Dinners to Cook on The Fly”.

With a few fresh ingredients, even heading home at 6 pm, these recipes will get dinner on the table quickly, without sacrificing taste. Just look at that image! Packed with flavor, color and texture – and couldn’t be easier to put together.

From Seafood to Vegetarian, Pasta Shapes to Sauce Basics: All Bold & Beautiful

The recipes in the book range from her vegetarian Penne Rigate with Gorgonzola, Radicchio & Walnuts to Lemony Spaghetti, Smoky Garganelli alla Vodka, Cacio e Pepe and dozens more. There are so many that work with our low FODMAP diet that I didn’t know where to start first.

This dish was easy to make low FODMAP: I simply substituted gluten-free pasta and used scallion greens only.

Reprinted from Back Pocket Pasta. Copyright © 2017 by Colu Henry. Photographs copyright © 2017 by Peden + Munk. Published by Clarkson Potter/Publishers, an imprint of Penguin Random House LLC.

From Colu:

My love for seafood runs deep, and this recipe combines quickly grilled squid tossed with lemon, chiles, and mint for a dish that’s best served by the seashore or on a week­night when you want to pretend you’re on vacation.

You must also drink white wine with this, preferably very chilled—and lots of it.

Grilled Squid with Chiles & Mint from Cold Henry's Back Pocket Pasta
5 from 3 votes

FODMAP IT!™ Grilled Squid with Chiles & Mint

FODMAP IT!™ Grilled Squid with Chiles & Mint from Colu Henry's Back Pocket Pasta.

Makes: 6 Servings
Prep Time: 10 minutes
Cook Time: 12 minutes
Total Time: 22 minutes
Author: Colu Henry


  • 1/3 cup (75 ml) plus 2 tablespoons olive oil, plus more for drizzling
  • 2 lemons, Zested and juiced
  • 2 to 3 serrano chile peppers, thinly sliced
  • 4 scallions, green parts only, cut into ½-inch (12 mm) pieces, plus more for serving
  • 1/2 cup (8 g) roughly chopped mint leaves, plus more for serving
  • Kosher salt
  • Freshly ground black pepper
  • 3/4 pound (340 g) low FODMAP gluten-free linguine
  • 1 pound (455 g) squid, cleaned (see Cook’s Note) and patted very dry
  • Flaky salt, such as Maldon or Jacobsen


  1. Heat the grill or grill pan to high.
  2. In a large bowl, combine 1⁄3 cup (75 ml) of the olive oil, the lemon zest and juice, chiles, scallions, and mint. Toss everything together and season with salt and black pepper.
  3. Bring a large pot of water to a boil. Add 2 tablespoons of the kosher salt and return to a rolling boil. Add the pasta and cook until al dente according to package directions.
  4. While the pasta cooks, grill the squid: Season the squid with salt and pepper and the remaining 2 tablespoons oil and grill over high heat, about 2 minutes on each side. You want a good char, but you don’t want to overcook the squid or the meat will turn rubbery.
  5. Remove the squid from the heat and cut into ¼-inch-thick (6 mm) slices. Add to the bowl with the olive oil and herbs. Toss everything together.
  6. Add the pasta directly to the squid and toss to coat. Add ¼ cup (60 ml) of pasta water or more (up to 1 cup/240 ml), as needed to loosen up the sauce. Season with salt and pepper.

  7. Plate in a large bowl. Drizzle with oil and garnish with additional mint and scallions. Garnish with the flaky salt.



  • From Colu: Squid is generally sold cleaned, but confirm with your fishmonger just to make sure. Given the option, I would spend the few extra dollars to buy it as such. It can be a messy business. Also, make sure to pat your squid very dry before grilling to ensure you get good grill marks.
Course: Dinner
Cuisine: American


Calories: 401kcal | Carbohydrates: 45g | Protein: 16g | Fat: 17g | Fiber: 2g

All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.