Lifestyle | Food Features

Low FODMAP Kale Recipes That Even Your Kids Will Eat

This post may contain affiliate links. Please see our disclosure policy for details.

Kale is a superfood, but what does that mean? It means that it is incredibly nutrient dense, and you should be incorporating leafy greens like this into your diet.

Think you don’t like kale? Our recipes, from smoothies to soups, salads to main dishes, are going to change your mind. And in the process, you get vitamins A, B6, C, K, folate, fiber, carotenoids and manganese, with very few calories.

Manicotti With Kale

Low FODMAP Manicotti on a white plate with silver fork; green napkin
Manicotti With Kale. Photo credit: Dédé Wilson.

Gluten-free manicotti shells stuffed with ricotta, mozzarella, Parmesan and chopped baby kale for added color and nutrition. You might have to order the rice-based manicotti shells, so plan ahead. Get the recipe for Manicotti With Kale.

Kale Salad With Roasted Squash & Pomegranate

kale salad with butternut squash and pomegranate on serving platter for the table
Kale Salad With Roasted Squash & Pomegranate. Photo credit: Dédé Wilson.

Butternut squash roasted with garlic-infused oil and kale help create a bold salad, hearty enough for a main dish. Pomegranate seeds add color, juiciness, and crunch. The mustardy vinaigrette brings it all together. Get the recipe for Kale Salad With Roasted Squash & Pomegranate.

Loaded Kale Chips

Roasted kale chips piled up on black plate, white surface, dark background
Loaded Kale Chips. Photo credit: Dédé Wilson.

Kale chips are a great snack but can be quite pricey at the store. We show you how to make them at home – and this version is loaded with flavor. Get the recipe for Loaded Kale Chips.


closeup Low FODMAP Colcannon in white bowl with gold spoon
Colcannon. Photo credit: Dédé Wilson.

Colcannon is a classic Irish mashed potato dish that is enriched with greens, in this case, kale. Use rich Irish butter for a particularly delectable result. Get the recipe for Colcannon

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.
Kale Quinoa Salad With Blueberries & Feta. Photo credit: Dédé Wilson.

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.

Skillet Mushroom Kale Cornbread

closeup mushroom cornbread stuffing in cast iron skillet against white background
Skillet Mushroom Kale Cornbread. Photo credit: Dédé Wilson.

This skillet cornbread, featuring mushrooms and kale, is fantastic cut into a wedge and served alongside your meal, but we also love it crumbled as a basis for a holiday stuffing. Get the recipe for Skillet Mushroom Kale Cornbread.

Polenta with Mushrooms & Kale

overhead image of Low FODMAP Polenta with Sautéed Mushrooms & Kale
Polenta with Mushrooms & Kale. Photo credit: Dédé Wilson.

Looking for a vegan fall and winter main dish? This recipe for Polenta with Sautéed Mushrooms & Kale will please vegans, vegetarians and meat eaters alike. The polenta is purchased in logs and ready to go, which means that this elegant dish can be whipped up on a weeknight. The mushrooms are simply sautéed in a skillet with garlicky oil and seasoning and ladled over the crisp polenta rounds. Get the recipe for Polenta with Mushrooms & Kale.

Kale, Carrot & Apple Salad

Low FODMAP Kale, Carrot & Apple Salad in a ceramic bowl
Kale, Carrot & Apple Salad. Photo credit: Dédé Wilson.

Have you heard that you have to “massage” your kale to make a good kale salad? We have nothing against a hands-on approach, but this recipe offers you an alternative technique that makes prep easier. The slightly bitter kale is balanced by the earthy carrots and sweet apple, dressed with a simple olive oil vinaigrette with a touch of Dijon mustard and maple syrup. This is an economical, simple salad. Get the recipe for Kale, Carrot & Apple Salad.

Kale & Butternut Squash Turkey Breast

Low FODMAP Kale & Butternut Squash Stuffed Turkey Breast
Kale & Butternut Squash Turkey Breast. Photo credit: Dédé Wilson.

This stuffed and ruled turkey breast is fancy enough for guests, and looks beautiful on the dinner plate with the brilliant orange winter squash, and rich green kale stuffing. Get the recipe for Kale & Butternut Squash Turkey Breast.

Everyday Green Smoothie

Low FODMAP kiwi smoothie
Everyday Green Smoothie. Photo credit: Dédé Wilson.

There are many recipes for green smoothies, but we think ours is the best! The combination of kale and cucumber, kiwi and green grapes balances sweet and tarte perfectly. Get the recipe for Everyday Green Smoothie.

Summer Garden Vegetable Soup

summer garden vegetable soup overhead
Summer Garden Vegetable Soup. Photo credit: Dédé Wilson.

We often make a double batch and freeze half. This soup is so versatile. You can season simply with salt and pepper, or add miso, soy sauce or even stir in some pesto upon serving. With bread alongside, you have a fantastic homestyle meal. Get the recipe for Summer Garden Vegetable Soup.

Fennel Kale & Parsley Salad With Clementine

Just when you think you’re bored with the idea of leafy green salads, along comes a recipe such as this, which will make you think about salads in a whole new light. Thinly sliced fresh fennel, along with kale and parsley, and the addition of sweet juicy clementine, make this a salad to remember. It appears quite fancy, but it is very easy to put together. Try this alongside a holiday main dish. Get the recipe for Fennel Kale & Parsley Salad With Clementine.

Vegan Kale Pesto

horizontal image of vegan low FODMAP kale pesto in a brown bowl, held by woman's manicured hand over stove surface
Vegan Kale Pesto. Photo credit: Dédé Wilson.

Our Kale Pesto happens to be vegan – taking advantage of “cheesy” nutritional yeast. The body of the pesto if made up of the expected basil but with hearty kale and flat-leaf parsley as well, which lends balance to the other two bold greens. We do like pesto with pine nuts, which this uses, but we provide options for other nuts and seeds. Get the recipe for Vegan Kale Pesto

23 Dinner Solutions: Quick and Delicious Soup and Stew Recipes


There is nothing like homemade soup or a hearty stew, especially when it is cold outside! (For you hot weather folks, we do have a few cold soups). We’ve got 23 recipes for you, from Instant Pot quickies to long simmered renditions. Comfort food in a bowl. Get 23 Dinner Solutions: Quick and Delicious Soup and Stew Recipes here.

23 Easy Potato Recipes: Which One Will You Try First?

closeup low FODMAP hasselback potatoes with garlic and thyme

Potatoes! White, red, yellow, starchy russet, sweet potatoes – even blue and purple potatoes – can be a main meal in the form of double stuffed baked potatoes, a weekday side-dish, a potluck salad, or they can add richness to soups. And don’t forget breakfast casseroles and home fries! We have 23 recipes for you to try and potatoes are often economical, too, so dive in! Click here for 23 Easy Potato Recipes: Which One Will You Try First?

Follow my blog with Bloglovin

You Might Also Be Interested To Read