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3 Epic Low FODMAP Sharing Platters

Last updated on Dec 12th, 2019 Authored by Alana Scott     Reviewed by Geraldine Van Oord (APD)
Low FODMAP Sharing Platters

Oh hello! Lots of you have been popping into our inbox with a super important question: What low FODMAP dish can I take to share at my work place, Christmas party, pot luck, BBQ, or family dinner?  I’ve heard you. I know that you want a super delicious plate that is going to satisfy everyone, right? Well my low FODMAP sharing platters have you covered!

These sharing platters or antipasto platters are perfect for any occasion. You can scale them up to feed a mob of people or down to feed 1 or 2. You can also tinker with them and adjust the ingredients to suit your needs.

It really is a win-win for everyone involved.

Today I have not one, not two but three low FODMAP sharing platter options for you!

Here are your choices:

  1. Classic Cheese Board (yes that’s right cheese is low FODMAP)
  2. Rockin’ Dip Sharing Board
  3. Sweet Treat Heaven Board

Are you ready? Let’s get started.

Low FODMAP Sharing Platters

Classic Low FODMAP Cheese Board

Did someone say CHEESE?! Yes that’s right folks, cheese can be a low FODMAP option. That means a classic cheese board should be on your menu.

When it comes to cheese there is plenty to choose from. The golden rule of thumb is if the nutrition label says that sugars are 1g or less per serve, then the cheese is considered low FODMAP at that serving size.

Here are some low FODMAP cheese options for you: blue cheese, cheddar cheese, colby, gouda, brie, camembert, mozzarella, percorino, manchego cheese.

For more serving size info check out our low FODMAP cheese guide or the Monash University Low Fodmap Diet App.

The trick to a gorgeous cheese board is getting the right combo of sweet and salty so here’s what I used:

  • 3 different types of cheese: Cheddar, gouda, and camembert
  • Grapes for pops of sweetness
  • Plain rice crackers
  • Olives
  • Tiny little gherkins/cornichons (they are so cute!)
  • Salami (look for a brand with no onion or garlic)
  • Walnuts
  • Salad greens tossed in a little olive oil and lemon juice
  • Homemade bruschetta (take low FODMAP or gluten free bread, brush with garlic infused oil & butter and then bake until golden)

Rockin’ Dip Sharing Platter

This gorgeous little number is dipalicious (yes I just went there) and features lots of amazing crunchy veggies. It’s a great way to show off some tasty dips that no one will even know are low FODMAP!

Your dip options could include:

  • Low Fodmap Hummus
  • 5 Minute Beetroot Dip
  • Pumpkin Dip

If you one of our awesome FODMAP Recipe Club members then our low FODMAP sour cream & chive dip, easy Tzatziki dip or easy basil pesto make awesome options too.

Mix and Match Dip Platter Options

  • Two dips of your choice: I chose my 5 minute beetroot dip & low FODMAP hummus
  • Plain rice crackers
  • Cucumber sticks (great alternative to celery)
  • Carrot sticks
  • Cherry tomatoes
  • Roasted peanuts (check no honey, onion or garlic) or toasted pumpkin & sunflower seeds
  • Salad greens tossed in a little olive oil and lemon juice (to make the plate pretty)

Low FODMAP Sweet Treat Heaven Board

If you have been scheduled to bring dessert, then I’ve got you covered. Making a decadent sweet treat platter is super duper easy and you can mix and match it with seasonal low FODMAP fruit.

Currently it’s summer here in New Zealand so this is what I featured:

  • Fresh strawberries (this fruit is super low in FODMAPs so is a great option if you are concerned about stacking)
  • Blueberries – these tart little berries are low FODMAP in ¼ cup serves
  • Pretzels – yip you heard right, wheat based pretzels are low FODMAP in ½ cup serves, or you can swap them out for gluten free pretzels
  • Pecans
  • Dark chocolate – I used 70% high quality dark chocolate
  • Marshmallows – some of you lost your minds when I posted marshmallows on Instagram. These are often low FODMAP, just avoid brands that contain sorbitol, mannitol, maltitol, isomalt, fructose, or high fructose corn syrup.
  • Dark chocolate dipping sauce (see recipe below). PS I sprinkled some freeze dried strawberries on top of the dipping sauce.
  • If you are feeling super fancy and want to do some baking, then add some little squares of brownie, sliced ginger cookies, or squares of blueberry crumble slice.

This tasty jumble of sweet treat options will be a hit. So if you want to eat some of this platter yourself, make sure you stand next to it! Otherwise it will be gone in a flash.

Are you ready to take control of your gut symptoms?

YES I WANT TOO!

No thanks, my gut is perfect.

Now my lovelies if you want to make a batch of instant low FODMAP chocolate sauce for dipping fruit/pretzels/marshmallows in then this is how I do it:

Makes ¾ cup – 6 serves – 2 tbsp per serve

Prep time: 2 minutes Cook time: 5 minutes

INGREDIENTS

¼ cup low FODMAP milk

¼ cup boiling water

½ cup soft brown sugar

1/4 cup cocoa powder

2 tbsp maple syrup

½ tsp vanilla essence

2 tbsp cornflour/starch

3 tbsp cold water (for dissolving the cornflour)

METHOD

  1. Place the milk, boiling water, brown sugar, cocoa powder, maple syrup and vanilla essence in a small saucepan.
  2. Dissolve the cornflour/starch in the cold water, then whisk through the other ingredients.
  3. Place the saucepan over medium heat for 3 to 4 minutes, until the mixture starts to gently simmer, stirring regularly. Once the sauce thickens and coats the back of a spoon (instead of running off it), remove from the heat and pour into a sterilised jar.
  4. Keep in the fridge for up to 2 weeks. Enjoy in 2 tablespoon serves.

Final Thoughts

Did this post make you hungry? It has definitely got me drooling! I hope this post has given you the confidence to go forth and create your own awesome low FODMAP sharing platters. Don’t forget you can mix and match between my different platter ideas to make something your friends, family and co-workers will love!

Author: Alana Scott

In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More

Professional Reviewer: Geraldine Van Oord (APD)

Geraldine Van Oord is an accredited practising dietitian in Australia with a special interest in IBS, gut health and food intolerance. Her daughter had food intolerance as a baby and her husband has IBS. These challenges have inspired her to keep her p... Read More

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Alana Scott

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Mar 30

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What happens when a hot cross bun and a muffin have a baby? You get hot cross bun muffins!

This new low FODMAP and gluten free recipe is pack full of Easter flavour. 

I took the warm and fragrant spices and fruit you find in hot cross buns and wrapped them into a glorious muffin instead.

They are delicious, a little sweet with a light delicate crumb (go gently when you cut them), and they are oh so good smothered in butter or dairy free spread.

FYI the dried fruit I've used in the recipe has a low FODMAP serving size so you can enjoy these in the first phase of the low FODMAP diet.

Follow my bio link for the recipe or head to alittlebityummy.com
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#hotcrossbuns #muffins #easter #glutenfree #lowfodmap #glutenfreerecipes #lowfodmaprecipes #fodmap #fodmapfriendly #coeliac #glutenfreelife #dairyfree #ibsdiet #inmykitchen #foodphotography

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Mar 6

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Happy Sunday everyone. Who needs a weekend pick-me-up? I know I do. I promise you this recipe won’t disappoint.

Say hello to my low FODMAP cheesecake.

It has a golden crunchy biscuit base layered with a smooth and tangy vanilla cream cheese filling and topped with pops of passionfruit. If you are not a passionfruit fan, then that’s okay just sub in your favourite fruit.

This recipe is low FODMAP (yes there is lactose free cream cheese) and gluten free. You can find the recipe on alittlebityummy.com or follow my profile link.

PS I’d also love to know your favourite cheesecake flavour so leave me a comment below👇

#lowfodmap #glutenfree #coeliac #glutenfreerecipes #fodmapfriendly #cheesecake #cheesecakelover #glutenfreelife #foodphotographer #foodintolerances #lowfodmaprecipes #passionfruit #weekendtreat #feed52 #inmykitchen

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Mar 1

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It’s meatless Monday! What’s on your dinner menu today? Leave me a comment below 👇

On our menu is a low FODMAP vegan chili.

#chilli #veganchile  #tummyfriendly #foodintolerances #ibs #fodmapfriendly #fodmap #glutenfree #glutenfreelife #coeliac #fodmap #lowfodmap #meatlessmonday #inmykitchen

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Feb 26

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End of summer veggies are the best and these roasted eggplants are call my name right now.

These are super simple too - roast the eggplant in oil, salt and pepper until golden and tender. Smother in golden sunshine tahini sauce and sprinkle with toasted seeds.

If you are low FODMAP the 1 small-medium eggplant = 4 servings.

Sunshine tahini dressing:
1 tsp garlic infused oil
1.5 tsp gluten free soy sauce
1 tbsp olive oil
1 tbsp lemon juice
2 tbsp water
3 tbsp tahini
1/2 tbsp pure maple syrup

Place in a jar and shake until well combined.

This recipe is part of our premium FODMAP recipe club (along with 700+ other low FODMAP recipes).

#lowfodmap #fodmap #roastedeggplant #aubergine #vegan #seasonalfood #glutenfreeliving #coeliac #foodintolerances #food52 #inmykitchen #nutfree #nutrition #plantbased

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Feb 22

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I'm stuck at the office and I'm staving! Definitely didn't pack enough snacks today... if I could I'd be drinking this right now.

Give me a ❤️ if you want to be drinking this too. Say hello to my low FODMAP strawberry and rhubarb smoothie.

Strawberries and rhubarb make the best smoothie buddies. It might sound like an odd combo but the tanginess of the rhubarb pairs super well with the sweetness from the strawberries to create a refreshing and vibrant drink.

1 serve 👇

🍓140 g (1 cup)fresh or frozen strawberries
🍓60 g (1/4 cup)stewed rhubarb
🍓250 ml (1 cup) low FODMAP milk 
🍓2 tsp pure maple syrup (add to taste) 
🍓1/2 tsp vanilla essence
🍓6 ice cubes (use if you are using fresh strawberries)

METHOD
Slice the strawberries in half, be super careful doing this if they are frozen. Place all the ingredients in the blender. Add the ice cubes if your strawberries aren’t frozen.

Blend until smooth. Taste and add a little bit more sweetener if it’s too tangy. The tanginess will depend on your stewed rhubarb (ours wasn’t sweetened).

Pour into your favourite glass and enjoy! 

FYI this recipe is also in our premium recipe club.

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Feb 13

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It’s brunch time! It’s also Valentine’s Day so I thought I’d treat my man to a cooked breakfast. Say hello to my Greek scrambled eggs.
 
Serves 2:

1 medium-sized ripe tomato (diced or grated)
1 tbsp fresh chives (finely chopped)
1 tbsp fresh parsley (finely chopped)
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3 eggs (beaten)
Salt and pepper

Fry the diced tomato in the garlic infused oil for 2 to 3 minutes until the liquid reduces. Then add the olive oil, chives and parsley to the pan along with the beaten eggs. Season with salt and pepper. Move the egg mixture gently around the pan for 1 to 2 minutes until the eggs are cooked to your liking.

Serve on toast of your choice (we used gluten free bread). Enjoy!

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Comments

  1. Cinde says

    December 12, 2019 at 10:20 pm

    These platters look great! However, how do I know how much of each item on the platter can be eaten in one sitting? I’m new to this, please forgive me if the answer is obvious. Thanks!

    Reply
    • Alana ScottAlana Scott says

      December 12, 2019 at 10:41 pm

      Hi Cinde,

      Thanks for commenting! Okay, so a good rule of thumb is to limit yourself to 40g of cheese per serve. With the dips, the serving size is usually 2 tablespoons per dip. Carrots and cucumbers stick you can eat freely. Low FODMAP nuts like peanuts, walnuts, and pecans can be enjoyed in a small handful. Strawberries & grapes are also very low in FODMAPs, try a 1 cup serving. Also, don’t forget to use the Monash University Low FODMAP Diet app for more serving size information: https://www.monashfodmap.com/ibs-central/i-have-ibs/get-the-app/

      Reply

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