Low-FODMAP Turkey Vegetable Pasta Recipe

If you lead a busy life like me, chances are you want recipes that are quick and easy to make but also taste delicious.  On the low-FODMAP diet you can eat well, make tasty meals and still have time to do things around the house, prepare for the next day or maybe just have time enough to pet your cat and catch an episode of Downton Abbey (if only every night I could watch my favorite series!).


low fodmap turkey vegetable pasta

Low-FODMAP Turkey and Vegetable Pasta

You can always change up this recipe by using different low-FODMAP herbs, vegetables, cheese or ground chicken.  This dish is also great to bring to work the next day for lunch and kids like it too.

Serves 4

  • 8 oz. gluten-free brown rice spiral pasta
  • 1 teaspoon freshly ground black pepper
  • 1 tablespoon safflower or sunflower oil
  • 1 cup shredded carrots
  • 1 cup broccoli florets (1/4 cup per person is low in FODMAPs)
  • 1/2 teaspoon dried oregano
  • 1 12 oz. package of lean ground turkey meat
  • 1 medium zucchini, peeled and sliced into rounds
  • 3 cups baby spinach
  • 1/2 cup shredded Parmesan cheese


  1. Cook gluten-free pasta according to directions on box.  Drain pasta, stir in black pepper and set aside.
  2. Meanwhile, use a medium sized skillet and heat 1 tablespoon oil.  Once heated, add carrots, broccoli and oregano and cook, stirring occasionally, for 2 minutes.  Then add turkey meat and brown on all sides.  Add in zucchini, and continue to stir all ingredients.  Once zucchini is tender, add in spinach and combine with ingredients until just wilted.  Add in pasta and stir well to combine.
  3. Transfer pasta to bowls and top with cheese.


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Looking for help on the low-FODMAP diet?  Ask me about my nutritional counseling services by contacting me here.

Be good to yourself and your gut!BEC_6825

Colleen Francioli

Certified Nutritionist Consultant
Founder FODMAP Life & BonCalme

Mozzarella-Stuffed Quinoa Meatballs

The meatballs I know from childhood contained breadcrumbs and raisins.  I still remember the smell, filling every room and surface area in my Grandmother’s home.  And then biting into them – always humungous in size and one was enough for an adult yet Grandma would give the kids at least two or three!  Those meat-a-balls were absolutely delicious but if you’ve been following the low-FODMAP diet, you know raisins and breadcrumbs (unless gluten-free) are HIGH in FODMAPs.  Don’t you worry there fellow #FODMAPer, my recipe is the modern version of meatball bliss – healthier, delicious, low-FODMAP and oozing with mozzarella!

low fodmap meatballs copyTurkey Quinoa Meatballs with Mozzarella

Easy and cozy for a Sunday night, try these meatballs topped on gluten-free pasta mixed with diced roma tomatoes (or low-FODMAP sauce) and Parmesan cheese.


Servings 15

  • 1 cup cooked quinoa
  • 1 pound ground lean turkey meat
  • 2 large eggs
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon paprika
  • 1/2 teaspoon oregano
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon dried parsley
  • 8 ounces fresh mozzarella
  • 2 tablespoons or 2 sprigs fresh parsley
  1. Preheat oven to 350 degrees F. Line a baking sheet with parchment paper.
  2. Using a large bowl, mix all ingredients together (except the mozzarella).  Divide meat mixture into 15 portions.
  3. Place 1 small mozzarella cube in the center of each portion and shape into a ball using your hands.
  4. Bake for 30 minutes or more.  They should not be pink inside.
  5. Garnish with fresh parsley and add to gluten-free pasta with fresh cut roma tomatoes, parmesan cheese and freshly ground black pepper or serve as appetizers.

Hope you enjoy!  Don’t forget to follow me on social media and sign up for my newsletter! Follow/like/comment on Facebook,Instagram,Twitter and Pinterest.

Have a great rest of your day/evening, where ever in the world you are!

Colleen Francioli

Certified Nutritionist Consultant

Udi’s Wheat-Free, Gluten-Free Pizza Crust! Low-FODMAP

udi's GF pizza low fodmapOne of my favorites is Udi’s Pizza Crust!  You can find these in the freezer aisle, two to a pack.  Now there’s no reason to say you can’t find a FODMAP-friendly pizza when you can easily make your own!  Start off each pizza with a light drizzle of garlic-infused oil.  Here’s one recipe you can try this weekend or next week for dinner!

Find Udi’s Gluten Free Pizza Crusts (2 Pack) here

The Healthy Greek – cut up two fresh Roma tomatoes, spread them over the oiled crust (use garlic-infused oil if you have it or olive oil). Add at least 1 cup or more of fresh spinach.  Spread out a 1/4 cup of diced black olives.  Sprinkle a 1/2 TSP of dried oregano.  Sprinkle equal amounts of crumbled feta cheese and diced pieces of mozzarella cheese.  Bake according to directions on package.  

*If you don’t have fresh tomatoes on hand, use canned, organic, with low or no sodium.  I like Muir Glen, Diced Tomatoes, no salt added.


TRAVELING on the Low FODMAP diet: Tips to keep the belly happy (and a simple recipe)

Hi friends!! I am beyond STOKED to contribute to this blog 🙂 and I want to thank Colleen for welcoming me! I hope to be able to inspire others on this FODMAP journey, maybe making life a little easier!!!

Since MEMORIAL DAY is around the corner, which means Summer weekend getaways (woooohoooo)I thought what a better time than now to talk about traveling tips on the low FODMAP diet.  Lets face it, traveling can be super stressful when you are on a restrictive diet (and cause anxiety which is a BIGGGGG NO NO for us tummy issue folk). Here are few tips that work for me and keep me sane on my travels, since I refuse to let my dietary restrictions control MY LIFE ( I shall control them 😉 :


  • PEPPERMINT TEA BAGS: Perfect for taming an upset traveling tummy.
  • RICE CAKES: Lundberg brown rice are my fave.
  • JUSTINS ALMOND BUTTER PACKETS OR A JAR OF PEANUTBUTTER : I prefer PB since almond butter has a limit, 1 tbsp= about 12 almonds which is OVER the low FODMAP limit of 10 almonds. Nut butters are great to spread on your ricecakes with Banana coins for breakfast, snacks or whatev. Bananas are easy to find anywhere. Perfect airplane or train snack!
The perfect tummy friendly snack
The perfect tummy friendly snack
  • CINNAMON: for your bananas/ricecakes
  • OATMEAL: I bring gluten free Bobs Red Mill quick cooking oats in ziplock bags. Add boiling water in a paper cup, add chia seeds, bananas,peanutbutter, cinnamon: fiberfulBFAST!

    photo 3-2
  • CHIA SEEDS: Fiber when traveling!
  • ZIPLOCK BAGS/PLASTIC KNIVES/MEASURING CUPS: I pack these because you can easily carry your snacks around, use the knives to cut bananas, and measuring cups for your oats/chia seeds/nut butters.
  • PRE SOAKED NUTS : raw almonds,hazelnuts, walnuts (all limit 10), pumpkin seeds(2 tbsp), when soaked are easier for digestion.
  • DIY TRAILMIXES:  Throw in gluten free pretzels, nuts, any low fodmap cereal, ‘enjoy life’ choco chips.. etc, get creative here and know your limits..
  • HOMEMADE COOKIES: this is one of my FAV traveling items because they can keep well for a week in a mini fridge and it can work as a breakfast/snack/dessert when everyone else is indulging in ice-cream or whatever those non FODMAP people eat ;), take out a yummy cookie!

RECIPE: EASY Oatmeal Banana cookie

The easiest oatmeal cookie
The easiest oatmeal cookie
  • 1 cup old fashioned oats
  • 2 medium bananas
  • 1 tsp cinnamon
  • 2 tbsp chia seeds
  • 1 tsp vanilla
  • 1/4 tsp baking soda

Optional add-ins: 10 or so chopped almonds,hazelnuts or pecans ,1/4c unsweetened shredded coconut, 2 tbsp raw pumpkin seeds, 1/4 c enjoy life chocolate chips..

Instructions: Mix ingredients together. Flatten about a tablespoon fof the mix on baking sheet sprayed with coconut oil. Bake at 350 c for 10-12 minutes until the bottoms are golden.  Makes about 10-15 cookies.




P.S.: AWESOME TIP FOR DINING OUT: I always tell my server that I have ALLERGIES rather than intolerances. I always find this makes them take it more serious!



Recipe: Low-FODMAP and Gluten-Free Sesame Chicken with Spinach over Jasmine Rice

Fresh from the kitchen of Life and Thymez check out Zlata’s low-FODMAP recipe!  If you have a recipe or personal story you’d like to share about the low-FODMAP diet, please contact me for consideration to become a contributor!

Low-FODMAP and Gluten-Free Sesame Chicken with Spinach over Jasmine Rice

3 cups spinach
1 cup Jasmine Rice
2 cups water or Low-FODMAP chicken broth

1 cup Low-FODMAP chicken broth (Progresso Tuscany)
2 TBSP gluten-free tamari
2 TBSP brown sugar
1 TBSP garlic olive oil
2 TBSP rice vinegar
2 TBSP sesame oil

1lb chicken breast
Salt and pepper
2 TBSP gluten free flour
Olive oil for the frying pan


1. Cook rice according to package, replacing water with Low FODMAP chicken broth if desired.
2. In a small bowl, combine the chicken broth, brown sugar, tamari sauce, garlic olive oil, rice wine vinegar, and sesame oil. Set aside.
3. Wash and cut chicken into equal sized pieces.
4. Season with salt and pepper and place into a Ziploc® bag.
5. Add flour and shake around to coat.
6. Heat olive oil in pan and place chicken until it’s browned, about 5-7 minutes.Turn over and cook more, also about 5-7 minutes.
7. Add brown sauce and turn heat to medium-low to continue cooking chicken. The sauce will begin to thicken or alternately, you can also use cornstarch to thicken.
8. Add spinach and mix until wilted.

Top with sesame seeds. (Optional). Scoop chicken out onto rice and serve.

Learn more about Zlata here.

FODMAP Grocery List: Vegetables

Here’s a quick and dirty list of LOW FODMAP vegetables you can access from your mobile phone while you shop:



  • Alfalfa Sprouts
  • Arugula
  • Avocado – 1/8 of a whole avocado
  • Bean Sprouts
  • Bell Peppers (Red)
  • Bok Choy
  • Butternut Squash
  • Carrots
  • Celeraic (also called turnip-rooted celery or knob celery, is a variety of celery cultivated for its edible roots, hypocotyl, and shoots – wiki)
  • Celery – 1/4 stalk
  • Cucumber (can cause gas so eat in small quantities)
  • Eggplant
  • Endive
  • Kale (in Ireland, kale is mixed with mashed potatoes to make the traditional dish colcannon)
  • Lettuce
  • Olives
  • Parsnips
  • Potatoes (white & sweet – 1/2 cup)
  • Radishes
  • Spinach (check out this spinach and ham frittata recipe)
  • Summer Squash
  • Swiss Chard
  • Tomatoes
  • Water Chestnuts
  • Zucchini

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