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

Review: RW Garcia’s Tortilla Chips

photo: C. Francioli
photo: C. Francioli

I recently tried RW Garcia’s  MixtBag Yellow/Blue corn tortilla chips.  So delicious, crunchy and not oily!  There are many other tortilla chips that can make my stomach upset but these were very mild and easy going on my gut.  RW Garcia’s chips are also all natural, gluten-free, and verified by the Non-GMO Project as meeting or exceeding GMO avoidance standards.

Ingredients:  Stone ground yellow corn, stone ground blue corn, sunflower oil or corn oil, sea salt, water, trace of lime.

My husband had family visiting so I decided to use RW Garcia’s tortilla chips in one of my favorite breakfast recipes.  Try this next time you need to make food for a few hungry people!  For a vegetarian option, just negate the meat.


  • 2 C RW Garcia’s MixtBag Yellow/Blue corn tortilla chips
  • 5 whole eggs, 6 additional egg whites (cage-free)
  • 1 package (about 20 ounces) lean ground turkey meat (grass fed preferable!)rw garcia mixtbag tortilla chips
  • 1 teaspoon paprika, 1 teaspoon chili powder (without onion or garlic)
  • 1 TB garlic oil
  • 1 C monterey jack cheese (Low Fodmap lactose-free cheese for those following a lacto-ovo vegetarian low FODMAP diet – otherwise use monterey jack cheese)
  • 1/2 C diced organic Roma tomatoes
  • 1/2 C canned lentils
  • 1 medium organic avocado, diced


  1. Mix paprika and chili powder together, and then fold into turkey meat
  2. Place garlic oil in a pan and cook turkey meat half way through, dicing into little chunks
  3. Spray a glass casserole dish with organic olive oil spray
  4. Gently pour in the tortilla chips, and lay them out as evenly as you can
  5. Take all your eggs and scramble them, then pour eggs over tortilla chips
  6. Sprinkle half of your cheese over the chips
  7. Spread the turkey meat over the cheese
  8. Spread the lentils over the meat
  9. Sprinkle over the rest of your cheese
  10. Sprinkle in the diced tomatoes
  11. Bake at 400 degrees for 20 minutes.  Check the outer edges of the egg mixture and use a fork to ensure the egg has cooked all the way through. The egg should feel firm. Depending on your oven, you might need another 5-10 minutes of baking.
  12. Once done, add your diced tomato on top – serve immediately!

Serves 4-6

Here’s RW Garcia’s website where you can learn more about their other products and where to buy their MixtBag tortilla chips.  My husband tried the Tortatos which he said were awesome (it’s a potato chip and tortilla chip in one) however, this product is not suitable for the Low Fodmap diet.

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