Low FODMAP Loaded Mediterranean Street Fries
Low FODMAP Loaded Mediterranean Street Fries
These feel-good low FODMAP loaded Mediterranean street fries have all the fresh veggie vibes you’ve been craving, plus they are packed full of flavour.
Think super tasty homemade fries layered with a crispy chopped Mediterranean salad, light and tangy veggie dressing, and super creamy homemade tzatziki, all bundled up on a super cute platter. This recipe is a foodie dream.
Don't be scared off by the number of ingredients in this recipe. Lots of them are pantry staples and some ingredients repeat between the different food components.
FODMAP note: According to Monash University, canned chickpeas and common tomato both have low FODMAP servings. We’ve carefully controlled them in this dish so you can enjoy them together. All you need to do is follow the recipe instructions and divide the dish into the recommended servings.
Vegan/dairy free option: Use coconut yoghurt in the tzatziki and omit the feta.
Recipe last updated 14th December 2024.
Ingredients
Make gluten free(main meals - this recipe will make more serves if using as a side dish)
STREET FRIES
dried oregano
Gluten Free
MARINATED VEGGIES
canned chickpeas in brine (weight after draining & rinsing)
FODMAP
green onions/scallions (green leaves only, finely sliced)
FODMAP
dijon mustard
FODMAP
garlic infused oil
FODMAP
Garlic infused oil is usually found in the cooking oil section of your local supermarket, or you can buy it online. Choose an oil that is clear and does not contain any pieces of garlic.
You can also make garlic infused oil at home by gently frying whole garlic cloves in cooking oil until they are golden and fragrant. Remove and discard the garlic before using the oil in your cooking. This is a low FODMAP way to capture garlic flavour because fructans do not dissolve into oil.
dried oregano
Gluten Free
TZATZIKI
plain lactose free yoghurt (or coconut yoghurt)
FODMAP
lemon juice (good squeeze)
FODMAP
garlic infused oil
FODMAP
Garlic infused oil is usually found in the cooking oil section of your local supermarket, or you can buy it online. Choose an oil that is clear and does not contain any pieces of garlic.
You can also make garlic infused oil at home by gently frying whole garlic cloves in cooking oil until they are golden and fragrant. Remove and discard the garlic before using the oil in your cooking. This is a low FODMAP way to capture garlic flavour because fructans do not dissolve into oil.
OTHER INGREDIENTS
Look for the icon beside an ingredient for FODMAP, gluten free and dairy free tips and swaps.
Send these ingredients straight to the ALBY app on your phone – auto sorted by aisle and scaled to your servings.
Learn moreMethod
- Preheat the oven to 180ºC (355ºF) fan forced. Line a roasting tray with baking/parchment paper.
- Peel and cut the carrot into chunky fries (don’t make them too small as they will shrink as you cook them). Place on the roasting tray. Drizzle in olive oil, sprinkle over the dried oregano and season with salt and pepper. Toss well until combined. Place in the oven and roast for 25-30 minutes until tender and golden. Turn once during cooking.
- While the fries cook, make the rest of the meal components.
- Make the marinated veggies. Chop the cucumber and tomato into bite-sized pieces, rinse and drain the chickpeas and weigh out the amount you need, rinse the olives and finely slice the green leaves of the spring onion/scallions. Place all the ingredients in a bowl.
- In a small jar or glass, whisk the olive oil, red wine vinegar, dijon mustard, garlic infused oil, and dried oregano until well combined. Pour over the chopped veggies. Then season with salt and pepper. Set aside for later.
- Make the tzatziki. Grate the cucumber, place it in a clean lint-free tea towel, and gently squeeze it to remove the excess moisture. Place in a bowl and mix through the yoghurt, chopped mint, lemon juice, and garlic infused oil. Season the tzatziki with a pinch of sugar and a couple of grinds of salt and pepper.
- Roughly chop the lettuce and crumble the feta (if using).
- Assemble the low FODMAP loaded Mediterranean street fries. Take a platter and arrange the fries around the edge of the plate, then add dollops of tzatziki before filling the centre with chopped lettuce. Top with the marinated veggies and a sprinkle of feta (if using). Enjoy!
Nutrition per serve
- Standard |
- Dairy Free |
- Gluten Free
Stop wondering what to cook next
Get weekly meal plans, automatic shopping lists and over 1,200 dietitian-reviewed recipes, all in one place.
Explore FODMAP Made EasyReady to personalise your low FODMAP diet?
Learn how to confidently complete FODMAP reintroductions with step-by-step courses, symptom tracking and practical guidance.
Learn more
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
Joanna Baker (APD)
Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alongsi... Read more
More Recipes You Might Enjoy
View all recipes >
Caramelised Banana with Low FODMAP Porridge
Breakfast
Low FODMAP Miso & Chilli Tofu Skewers
Dinner
Low FODMAP Corned Beef & Sauerkraut Burgers
Dinner
Low FODMAP Red Wine & Tomato Pasta Sauce
Condiments
The Best Peanut Butter Chocolate Rice Cake
Dessert
Low FODMAP Speedy Deconstructed Stuffed Peppers
Dinner
Low FODMAP Sunshine Popsicles
Dessert
Easy Low FODMAP Red Salsa
Condiments
Low FODMAP Mini Cheesecakes with Peppermint Crumbs
Baking
Low FODMAP Pumpkin Dip
Breakfast
Everything you need to succeed on the low FODMAP diet
From recipes and meal plans to reintroduction guidance and symptom tracking, FODMAP Made Easy helps take the guesswork out of managing your gut symptoms.
- ✓Step-by-step low FODMAP guidance
- ✓Weekly meal plans & shopping lists
- ✓Dietitian email support
- ✓1,200+ low FODMAP recipes
