Easy Low Fodmap Appetizers
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If you have IBS and are working with the low FODMAP diet to find your trigger, here are some low FODMAP appetizers to make your holidays more festive. This year, instead of making a big meal to celebrate with family and friends, it might be fun to plan an appetizer party and make one or both vegan, gluten-free, low FODMAP snack ideas.
So today, I am sharing two easy low-FODMAP appetizer recipes.
Including the food groups protein, whole grains, high calcium dairy alternative or dairy, fruits, vegetables, and healthy fats makes these IBS snacks good for mini meals or could even be used as small plates for your celebration. Here is a sample menu for a vegan, gluten-free, low FODMAP appetizer party!
By including all the food groups, you and your guests will feel satiated as if you had a meal, and have the flexibility to move around and visit with others with finger foods. People can go back for another round if they desire without feeling overly full.
Low FODMAP Appetizer Party
Here are some delicious low-FODMAP snack recipe ideas that are also gluten-free and vegan. And in addition, even your favorite meat-eaters can enjoy eating them also!
They would make some wonderful low-FODMAP Thanksgiving appetizers!
- Sweet Potato Toasts with Pepita Butter (recipe below)
- Tofu Tomato Basil Kabobs (recipe below)
- Vegan 7-Layer Dip | Minimalist Baker Recipes
- Vegan Lettuce Wraps | Dietitian Debbie Dishes
- 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
For a low FODMAP-friendly snack, try 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 the potato
Salt and pepper to taste
Toppings:
Black olives
Sliced green onion (greens only)
Chopped cilantro
Chopped avocado
Chopped tomato
Preheat oven to 425 degrees. Slice the potato into approximately 1/8-1/4-inch rounds. Brush both sides of the 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 want a good tutorial on how to make your 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.
Tofu Kabobs
These roasted tofu cubes marinated in Italian seasoning are reminiscent of caprese salad, but you can eat them on a stick. Fresh mozzarella is high in lactose, which is a trigger for a lot of people. For a delicious low FODMAP veggie dip, try this peanut satay below. If you don’t want to use the tofu, block mozzarella can work.
1 block of very firm tofu cut into 1/2-inch cubes
Tomato
Basil leaves
Wooden skewer sticks
Marinade:
Mediterranean herbs
Juice from one-half lemon
2-3 tablespoons olive oil infused with garlic
Sprinkle of thyme, basil, and oregano
To roast tofu, preheat the 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 the marinade covers the entire surface 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 finished putting it all together. Add to a platter. Add peanut satay sauce. Recipe below.
Peanut Satay Dip
Use this flexible dip in a variety of Southeast Asian recipes. Originally from Indonesia, satay is a sauce often used with grilled chicken but it is even more delicious over these tofu kabobs or your favorite Asian noodles!
Chopped green portions of two scallions
1 Tablespoon garlic oil (If you purchase already made garlic oil from FODY foods, I will receive a small portion of the sale. Gut-friendly Foods | Foods for a Gut-Friendly Diet | Fody Foods – FODY Food Co. – USA )
1/2 cup smooth peanut butter (I also love crunchy in it!)
1 cup weak green tea
2 teaspoons apple cider vinegar
2 teaspoons gluten-free soy sauce
2 teaspoons maple syrup
1/4 teaspoon cayenne pepper
Sauté scallions in garlic oil. Add peanut butter, green tea, vinegar, soy sauce, maple syrup, and cayenne pepper. Heat through and make sure that the dip is the right consistency to put in a bowl. Adjust the seasonings.
Here is a Video Showing How I Made These Low Fodmap Appetizers
Low Fodmap Appetizers @ Vine Ripe Nutrition – YouTube
Make Some Easy Low-FODMAP Appetizer Recipes
I hope that you enjoy the vegan, gluten-free, low FODMAP appetizer recipes. As an Asheville nutritionist, I love sharing recipes 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 other low FODMAP appetizer recipes that you could use for a full holiday dinner spread, you might enjoy these other two low FODMAP appetizers!
If you would like to learn more about how your body can fight inflammation, you might be interested to learn more ways you can fight it in my free 5-day class. Sign up on my homepage or at the link at the top of any blog post.