Summer is a time for outdoor gatherings, and hosting a barbecue is a perfect way to enjoy the warmer weather. However, if you or someone you know follows a low FODMAP diet, you might be wondering how to navigate backyard cookouts while still keeping symptoms at bay. The good news is that with a little planning and creativity, you can host a delightful low FODMAP summer BBQ that everyone will enjoy. In this article, we’ll provide tips, recipe ideas, and guidelines to help you create a successful and tummy-friendly event.
Low FODMAP Summer BBQ Tips
Choose low FODMAP proteins and marinades.
Start by selecting protein options that are low in FODMAPs, such as chicken, beef, fish, shrimp, or firm tofu. Avoid marinating these with high FODMAP ingredients like garlic, onion, or honey. Instead, opt for low FODMAP alternatives like garlic infused oil, onion infused olive oil, lemon juice, fresh herbs (e.g., basil, thyme, oregano), and spices (e.g., paprika, cumin). This will add flavour without triggering digestive distress.
Load up on colourful low FODMAP vegetables.
Grilled vegetables are a staple at any BBQ, and luckily, there are plenty of low FODMAP options to choose from. Try skewering green bell peppers/capsicum, zucchini, eggplant, a few cherry tomatoes, or even pineapple for a touch of sweetness (check the Monash University FODMAP Diet App for serving size information). Brush them with a little garlic-infused oil and a sprinkle of salt and pepper for added taste. Serve them as a side dish or use them to create delicious vegetable kebabs.
Serve low FODMAP salads and side dishes.
Salads and side dishes are an essential part of any summer BBQ feast. Create a vibrant low FODMAP salad using mixed greens, cucumber, sliced tomato, grated carrot, and a low FODMAP dressing like our zingy lime and basil dressing. Alternatively, you can make a tangy coleslaw dressing using mayonnaise, lemon juice and a few drops of garlic infused oil.
Offer gluten free or low FODMAP bread and condiments.
Accommodate guests by providing gluten free or low FODMAP bread or buns for burgers. Wheat or spelt-based sourdough breads are often a great low FODMAP choice. Also offer a variety of low FODMAP condiments like mustard, mayonnaise, or homemade BBQ Sauce. Look for options that don’t have high FODMAP ingredients like garlic or onion powder.
Create a refreshing beverage station.
Stay hydrated and cool with a refreshing beverage station. Offer a selection of low FODMAP options, such as infused water with slices of lemon, lime, or fresh herbs. You can also provide homemade lemonade sweetened with a low FODMAP sweetener like white sugar, maple syrup or stevia. Avoid high FODMAP drinks like soda sweetened with high FODMAP sweeteners, fruit juices, and alcoholic beverages containing high FODMAP mixers. Alcoholic options like beer, wine and certain spirits can still be on the menu.
Our Favourite Low FODMAP BBQ Recipes
We also have a range of low FODMAP recipes that are perfect for your next BBQ. Here are a few of our favourites:
- Herby Beef Pesto Burgers
- Miso & Chilli Tofu Skewers
- Easy Coleslaw – for 6 serves combine 2 cups thinly sliced iceberg lettuce, 1.5 cups thinly sliced red cabbage, 2 large carrots (grated), ¾ cup thinly sliced spring onion/green onion leaves, handful of fresh cilantro/coriander, squeeze of lemon juice, salt and pepper. Add mayonnaise to taste.
- Simple Potato and Egg Salad
- Chicken Satay Skewers
- Chopped Spring Roll Noodle Salad
- Lime & Basil Roast Veggie salad
- Cheesy Chicken Fritters
- Grilled Haloumi Mediterranean Salad
- Creamy Chicken Salad
- Homemade Lemonade
- Sweet and Savoury Sharing Platters
- Homemade Hummus
Need more recipe inspiration? We’ve got lots of extra summer BBQ recipes in our premium Recipe Club.
Hosting a low FODMAP summer BBQ doesn’t mean sacrificing your favourite BBQ foods. With a bit of creativity, you can create a delicious spread that caters to everyone’s dietary needs. Remember to communicate with your guests about their dietary requirements and provide clear labels for each dish. Cheers to a tummy-friendly summer BBQ!