I grew up in the family restaurant and Mama Mia Cake aka Tiramisu Slice was one of our most popular desserts. It’s rich and creamy with layers of coffee soaked biscuits and cocoa powder. To say this low FODMAP tiramisu slice is decadent is an understatement. It’s down right delicious. This recipe makes 10 slices and the rest will keep in an airtight container in the freezer for 3 months. Note on coffee: This recipe is only as good as the coffee you use - make sure you use a strong brew that has plenty of flavour. Prep in advance: If you don’t have plain gluten free cookies/biscuits on hand, then make our sheet pan gluten free cookie (recipe available in our Premium Recipe area via the Recipe Club or FODMAP Made Easy). It’s perfect for this recipe and made from staple pantry ingredients - you can make it in advance and freeze it in large pieces for this recipe. Chilling time: The prep time for this recipe doesn’t include the chill time. We suggest chilling the Mama Mia slice for at least 4 hours in the freezer. The filling needs time to set so you can slice it. If it doesn't chill in time, then that's okay you can serve it soft - it will still taste great, you just won't be able to slice it. Alcohol: We made this alcohol free, however you could add a shot of low FODMAP brandy to the recipe.

We’ve had multiple requests for a low FODMAP creamy spinach and artichoke dip… my friends, this recipe will not disappoint! It’s warm, rich and creamy with gorgeous bits of tangy artichoke, and pops of savoury goodness from the garlic infused oil, parmesan cheese and spinach. This super scoopable dip is fantastic with crackers or corn chips, but is also fabulous in a toasted sandwich. FODMAP notes: Did you know that artichoke hearts in brine have a low FODMAP serving size? That makes them perfect for using in dips and casseroles. This dip recipe also uses sour cream which is low FODMAP in small servings - you can also swap this ingredient for plain lactose free yoghurt.

These chocolate zucchini muffins are always gone in a flash. I have to hide them from my little one; otherwise, I don’t get to eat them. These low FODMAP muffins are decadent, gorgeously moist, and naturally sweetened with mashed banana and maple syrup. They make a wonderful snack or after-work pick-me-up. For those of you wondering why zucchini aka courgette is included in this baked good, well, you can’t taste it and it helps keep the muffin moist, which is super important when working with gluten free flour. FODMAP note: Ripe banana has a small low FODMAP serving size. The amount of ripe banana in one muffin is well within the low FODMAP recommendation.

These easy low FODMAP banana fritters are little bites of heaven. I love that these fritters have a golden, slightly chewy outside and a deliciously soft inside. They are sweet mouthfuls of banana goodness that you’ll want to devour straight out of the pan. Note on banana ripeness: We used bananas that were firm and just yellow with no brown spots for this recipe. This ripeness level is considered low FODMAP - avoid using bananas that have brown spots. If you use bananas that are slightly greener, then you might find you need to add a little more sugar to the recipe. Nutrition information note: Nutrition information provided with the recipe is per fritter.

So this was meant to be a breakfast, but when I discovered white chocolate in the pantry, this quickly turned into a dessert recipe instead! This gorgeous low FODMAP baked oatmeal recipe is deliciously sweet with pops of strawberry and hints of vanilla and white chocolate. It’s yummy by itself or you can add a drizzle of low FODMAP yoghurt. FODMAP note: White chocolate has a low FODMAP serving size - just make sure you divide one batch of this baked oatmeal into six servings. Gluten free note on oats: Gluten free or uncontaminated oats are not currently considered safe for people with coeliac disease in New Zealand or Australia. In the recipe below, we’ve included a strictly gluten free option that uses rice flakes (this version is super tasty too).

This low FODMAP dill and mustard potato salad made us do a happy dance! We love recipes that require minimal effort and are BIG on flavour. We know that you’ll be coming back time and time again for this easy potato salad. It features tender potatoes drizzled in an absolutely gorgeous sweet and tangy mustard dressing and topped with fresh pops of dill and spring onion/scallion.

Just because you are on a low FODMAP diet, that doesn’t mean you need to give up caprese salad! This gorgeous recipe features a low FODMAP serving of cherry tomatoes, tasty bocconcini (baby mozzarella balls) and fresh basil that are tossed in a simple vinaigrette before being drizzled with a balsamic reduction. Yum! Now, let’s set expectations here. The low FODMAP diet is all about serving sizes so you can’t sit down and eat a whole bowl of this salad. However, you can enjoy a ½ cup serving size which is perfect for a snack or as a lovely mini side salad. Once you’ve tested your tolerance to excess fructose you can increase your serving size. To create a larger meal with the caprese salad try serving on buttered low FODMAP bread - you could even add a dollop of our traditional low FODMAP hummus. Best flavour tips: Tomatoes don’t like being stored in the fridge, so for best results, store them on your benchtop. This helps them develop a rich flavour and prevents their texture from going grainy. We also recommend using a good quality olive oil when making the dressing.

My friends, these low FODMAP lemon curd French toast bites are SO good! They have a creamy lemon curd filling wrapped in golden French toast and a crunchy cinnamon sugar crust. These French toast bites have now become a date night favourite, they are also perfect for sharing with friends. Cooking note: You can cook these in the air fryer to make them extra crispy or you can easily pan-fry them (they are still just as tasty). Prep in advance: This recipe assumes you already have a batch of our low FODMAP lemon curd sitting in your fridge. If you don’t have this prepared already, you’ll need to make some first.

My friends, this is one of my favourite bliss ball recipes. Coconut and chocolate are always a winning combo, and this low FODMAP chocolate coconut bliss ball recipe won’t disappoint. They're a perfect snack for those moments when you need a little pick-me-up. Note on nutrition: The nutrition information is for 1 bliss ball. FODMAP note: According to Monash University dried dates have a low FODMAP serving size that can be enjoyed during the first phase of the low FODMAP diet.

I was never sure I was a sushi fan, but these low FODMAP vegan sushi balls, aka Temari, have me converted! These sushi balls have sweet and savoury hoisin rice that is filled with pops of spring onion/scallion, nori and sweet potato. We also rolled the balls in sesame seeds to give them a lovely crunch. Temari are also easier to make than sushi as you don’t need to know any special techniques to roll them. All you do is use your hands to shape the sushi rice and the fillings into a ball. Prep in advance: If you have leftover roasted or mashed sweet potato, then you can swap that into the recipe instead. Serving suggestions: Try serving the sushi balls with soy dipping sauce. To make soy dipping sauce mix 2 tablespoon soy sauce (use GF if needed) with 2 tablespoon of water and 1/2 tablespoon of white sugar. FODMAP note: Hoisin sauce is low FODMAP in small amounts even if it contains onion or garlic. All you need to do is divide the recipe into the recommended number of servings.

Oh my goodness, this low FODMAP cozy peanut soup (almost stew) is so YUMMY! If you add more liquid - it’s more soupy - and if you add less liquid (or let it simmer for longer), then it’s more like a stew. It doesn’t matter how you make it, it’s just delicious! This soup has West African Peanut Soup vibes but it’s my take on the dish with whatever I had in the pantry… so I threw in some carrots, sweet potato, canned tomatoes, peanut butter and coconut cream. That combo created a creamy dish with lots of veggie vibes, that’s super nutritious, and the best part is that it’s very easy to make. Note on curry powder: Check your curry powder doesn’t contain onion or garlic. We have a recipe for homemade curry powder in the premium recipe area if you need it. Extra protein and side options: Want to add some extra protein to this meal? Try adding pan-fried chicken or firm tofu. We like sprinkling it in paprika and cooking it in garlic infused oil. This recipe also goes super well with our low FODMAP garlic bread.

This gorgeous low FODMAP sweet potato and lentil coconut stew makes a cozy vegan meal. It’s full of sweet and tender vegetables with a yummy coconut lime broth. This recipe reheats well and leftovers make a fantastic lunch option. FODMAP note: According to Monash University, both sweet potato and canned lentils have Low FODMAP servings that can be enjoyed in the first phase of the Low FODMAP Diet. All you need to do is divide the recipe into the recommended number of servings.

Looking for a tasty savoury snack? These Low FODMAP Japanese Cabbage Pancakes are our new favourite! They are one of the best ways to use up leftover cabbage. They are super budget-friendly and so yummy that everyone wanted seconds. Now you might be wondering why we are using cabbage in the first place. Well, it has a Low FODMAP serving size as per the Monash University FODMAP Diet App and eating it is a great way to nourish your healthy gut bacteria while on the Low FODMAP Diet. FODMAP note: You can have up to 4 pancakes per serving if you are in the first phase of the Low FODMAP Diet. Serving suggestions: The recipe below is just for the fritters. We love serving these with sweet chilli mayo. Soy free option: These cabbage pancakes are still lovely without soy sauce. This means you can make them soy free if needed.

Hands up if you LOVE garlic bread. We do! BUT we also love potato wedges… so we thought, why not combine all the best bits from the garlic bread - the cheese, the herby goodness, the garlic flavour and add those to crispy wedges. So we did, and these low FODMAP cheesy garlic bread inspired wedges are epic! Also, you did hear me say garlic. Don’t worry - we don’t use actual garlic in the recipe. Instead, we use a garlic infused oil - this is a low FODMAP option so you get all of the garlic flavour with none of the tummy aches.

These dreamy low FODMAP lemon curd thumbprint cookies are sure to brighten up your week. They have a vanilla shortbread base that is filled with thick and tangy homemade lemon curd. It’s a match made in heaven. Prep in advance: If you haven’t made the lemon curd in advance, then do this first. You can find our low FODMAP lemon curd recipe here. Total cooking time: The hands-on time for this recipe is about 1 hour. However, you will also need 20-40 minutes to let the dough chill. Nutrition information: The nutrition information provided in the recipe is per cookie.

This easy kiwi passionfruit banana smoothie is a lovely way to fit more fruit into your day. It’s tangy and tropical and full of feel-good vibes. It’s also a fantastic option to enjoy kiwifruit if you don’t like eating it alone. FODMAP Note: This recipe contains a whole serving of low FODMAP fruit, so make sure you leave several hours before adding any additional fruit to your daily meals. Monash University Low FODMAP Certified™ recipe: One serving of a meal made in accordance with this recipe can assist with following the Monash University Low FODMAP diet™. A strict low FODMAP diet should only be commenced under the supervision of a healthcare professional. A low FODMAP diet does not treat a disease but may help to meet nutritional needs with reduced gastrointestinal symptoms. Monash University receives a license fee for use of the Monash University Low FODMAP Certified trade marks.

These low FODMAP spiced carrot fritters make a delicious appetiser for your next gathering or a lovely lunch. We also enjoy using the fritters instead of hashbrowns for cooked breakfasts or nourishing bowls. Nutrition note: Nutrition information is per fritter and includes the yoghurt dipping sauce. Monash University Low FODMAP Certified™ recipe: One serving of a meal made in accordance with this recipe can assist with following the Monash University Low FODMAP diet™. A strict low FODMAP diet should only be commenced under the supervision of a healthcare professional. A low FODMAP diet does not treat a disease but may help to meet nutritional needs with reduced gastrointestinal symptoms. Monash University receives a license fee for use of the Monash University Low FODMAP Certified trade marks.

This low FODMAP chopped spring roll noodle salad has all the best bits of a spring roll but only takes a fraction of the time to make. We love how the crisp salad ingredients combine with the tender noodles and super creamy peanut dressing to make a delicious meal. Monash University Low FODMAP Certified™ recipe: One serving of a meal made in accordance with this recipe can assist with following the Monash University Low FODMAP diet™. A strict low FODMAP diet should only be commenced under the supervision of a healthcare professional. A low FODMAP diet does not treat a disease but may help to meet nutritional needs with reduced gastrointestinal symptoms. Monash University receives a license fee for use of the Monash University Low FODMAP Certified trade marks.