Plant Based Appetizers
Instead of making a big meal to celebrate with family and friends, plan an appetizer party and make one or both of these vegan, gluten-free, low fodmap appetizers.
Try including all of the food groups protein, whole grains, high calcium dairy alternative or dairy, fruits, vegetables and healthy fats. Here is a sample menu for a vegan, gluten, low fodmap appetizer party! By including all the food groups, you and your guest will feel satiated as if you had a meal and have the flexibility to move around visiting with others with finger foods. And people can go back for another round if they desire without feeling overly full.
low fodmap snack ideas
Low Fodmap Appetizer Party
Here are some delicious low fodmap snack ideas that are also gluten-free and vegan. And in addition, even your favorite meat eaters can enjoy these ideas also.
Sweet Potato Pepita Butter
Tofu Tomato Basil Kabobs
Vegan 7-Layer Dip | Minimalist Baker Recipes
Vegan Lettuce Wraps | Dietitian Debbie Dishes – NutriHealthLine
Individual cheesecake cups (vineripenutrition.com)
Chocolate Peppermint Vegan Truffles – EA Stewart, Integrative Registered Dietitian
Vegan, Gluten Free and Low Fodmap Appetizer Recipes
Sweet Potato Toasts with Pepita Butter
Roasted sweet potatoes topped with yummy toppings makes a savory, filling treat. Vary the toppings depending on your menu and your mood. Instead of sweet potato toasts, you can use corn chips or a vegan, gluten-free cracker to make these delicious low fodmap snacks.
Makes approximately 24 toasts
1 large, sweet potato
olive oil to brush on potato
Salt and pepper to taste
Sliced green onion (greens only)
Preheat oven to 425 degrees. Slice potato into rounds approximately 1/8-1/4-inch rounds. Brush both sides of potato rounds and place on a cookie sheet. Roast on both sides. When they are soft and slightly browned, they are ready to take out of the oven. Allow to cool and add pumpkin seed butter and toppings
Pumpkin Seed Butter
Pumpkin Seed Butter (Super Easy Nut-Free Pepita Butter) (bakeitwithlove.com)
If you are wanting a good tutorial on how to make your own pumpkin seed butter, here is one that I like. I substituted garlic oil for coconut oil. I also add chili powder to give these sweet potato toasts a Southwest twist. You can also add additional spice to the sweet potato toasts.
These roasted tofu cubes marinated in Italian seasoning are reminiscent of caprese salad, but you can eat them on a stick.
1 block of very firm tofu cut into 1/2-inch cubes
Wooden skewer sticks
Juice from one half lemon
2-3 tablespoon olive oil infused with garlic
Sprinkle of thyme, basil and oregano
To roast tofu, preheat oven to 424 degrees. Cut tofu into cubes. In a 9-inch glass pie pan prepare the marinade and add tofu. Turn the tofu so marinade covers entire square of each piece. Bake tofu for about 15 minutes until tofu gets slightly brown and crisp.
Thread tofu, cherry tomato cut in half and basil evenly until finish putting it all together. Add to a platter.
Make Some Low Fodmap Snack Recipes
I hope that you enjoy the vegan, gluten-free, low fodmap appetizer recipes. As an Asheville nutritionist, I love sharing recipe and menu ideas that help make life easier. If you are looking for a registered dietitian who can help you with your healthy eating challenges, I would love to help!
If you would like recipes for a full holiday dinner spread, you might enjoy these!