FODMAP Friendly Gals

My Recipe Room
August 9, 2018
Balducci – New Vegan Menu
September 29, 2018

A Day in the Life of Two FODMAP Friendly Girls

I’ve collaborated with a fellow foodie who follows the FODMAP diet – Cat Barker aka ‘Le Famished Cat’. If you’ve seen her blog, you’ll know that her recipes are usually free from gluten and absolutely delicious!

If you’re unfamiliar with what FODMAPS are, read all about them here:

Myself and Cat both suffer from allergies and IBS, bloating – you name it! Which is why we wanted to show you how easy it is to make healthy alternatives that are proven to decrease bloating and other symptoms that come along with food sensitivity.

So what does a day of keeping it LOW FODMAP entail? Cat and I have put together this VERY SIMPLE FODMAP Friendly Meal Plan below.

Cat’s Breakfast: Parsley and Tomato Scrambled Eggs on Gluten Free Toast

Makes two servings

  • 2 Slices of Gluten Free Toast
  • 3 Organic Free Range Eggs
  • 20ml Almond Milk
  • 10 Cherry Tomatoes, Halved
  • Small handful of chopped Italian Parsley
  • Salt and Pepper to Taste
  • Coconut oil for frying

Whisk together egg, seasoning, almond milk. Fry tomatoes and parsley in pan over medium heat using coconut oil for two minutes. Then add egg and slowly mix to scramble. Serve on Gluten free toast.

Cat’s 10am Smoothie: Strawberry, Banana and Hemp Smoothie

Makes 1 big smoothie or 2 small smoothies

  • 5 cubes of ice
  • 5 strawberries
  • 1 banana (make sure it is NOT Over ripe as that would mean it would become HIGH in FODMAPS)
  • 125ML Almond Milk
  • 2 tsp Hemp Seeds

Blend in Nutribullet or Blender until smooth and serve.

Robyn’s Lunch: Roasted Pumpkin and Rocket salad
Makes two servings


  • 100 g rocket
  • 30g roasted pumpkin (Over 30g is HIGH FODMAP unless using Japanese Pumpkin)
  • 20 g sun-dried tomatoes (Moderate FODMAP so use sparingly)
  • 20 g pumpkin/mixed seeds
  • Olive oil & Lemon juice

Roast pumpkin with a dash of olive oil at 180 degrees. Allow pumpkin to cool once roasted. Assemble salad. Top with seeds and dress with olive oil/lemon juice.

Robyn’s Dinner: Bacon and Red pepper quiches
Makes four servings


  • 3 large eggs
  • 90g (3/4 cup) plain GF flour (I used Health Connection)
  • 350ml Almond milk (Blue Diamond Almond Breeze)
  • 150g red pepper chopped
  • 100g bacon bits
  • 100g Dairy Free cheese (Woolworths DF Cheddar Cheese – *HARD Cheeses are allowed on the FODMAP diet, but I only use DF Cheese)
  • A small handful of fresh rocket, roughly chopped
  • Salt and pepper to season

1. Preheat the oven to 170 degrees and grease a muffin tin
2. Crack the eggs into a large mixing bowl, add the flour and milk and beat the
mixture until smooth
3. Add the red peppers, bacon, rocket, salt and pepper and stir the mixture until combined.
4. Pour the mixture into the muffin tin and top with grated cheese. Bake in the oven for 40 minutes until set
5. Allow it to cool slightly in the dish before removing

For more fabulous recipes check out Le Famished Cat here:




DISCLAIMER: Before starting any diet or food elimination guideline, you should speak to your doctor as we are not registered dietitians.

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