Low FODMAP Game Day Snacks

Everyone is getting together for the big game! What do you serve when you or your loved one suffers from IBS? Don’t worry! My family has found lots of low FODMAP game day snacks that everyone enjoys without feeling deprived.

low FODMAP and fructose intolerance game day snack recipes
Scrumptious chicken skewers with a creamy and savory peanut sauce paired with a crisp cucumber salad

Low FODMAP Chicken Skewers with Peanut Sauce

These delicious chicken skewers are a fun finger food that kids and adults will love, with or without the peanut sauce.

Ham Pinwheels

Start with deli ham (I choose a nitrate and nitrite free one), sliced a bit on the thicker side. Spread a little cream cheese on each slice. Alternatively, the cream cheese can be seasoned with a little dry mustard powder, salt and pepper. Roll the ham slices up and slice on the bias and they are ready to serve. Again, there are options before rolling, try adding a thin strip of red pepper or cucumber down the center. (Dill pickles are traditionally laid in the center for those not on a low FODMAP diet.)

Sticky Chinese Chicken Wings

Seriously, it wouldn’t be the big game without chicken wings right? Well, this is a great recipe from the Monash experts! I promise, you’re entire family will love these low FODMAP or not! These are full of umami flavor and burst in your mouth. A must try recipe.

Bacon Wrapped Pineapple

This one is great for those who love the sweet and salty combination of bacon and pineapple. This happens to be my son’s all-time most favorite appetizer! It’s also easy to make. All you need is a fresh pineapple (make sure it’s ripe), some thick-cut bacon and toothpicks!
Again, I choose a center cut nitrate/nitrite free bacon. Cut the slices in half. Wrap each piece of fresh pineapple with the bacon and secure with a toothpick. Place in a shallow baking dish. Bake in 400 degree over for about 15 minutes, or until the bacon is crisp or done to your liking. Be sure to make extra!

Caprese salad skewers

Skewered Caprese Salad

Caprese salad is a classic Italian dish that consists of tomatoes, basil and mozzarella.I know some people are sensitive to tomatoes. We are not, so we are able to make caprese. For game day, with cherry tomatoes, fresh mozzarella balls and basil leaves. Try it with a drizzle of garlic infused olive oil and balsamic vinegar for an added punch of flavor.

Low FODMAP Potato Skins

Baked potato skins are a favorite party food in our house. Our favorite toppings for these low FODMAP potato skins are lactose free cheddar cheese, green onion, avocado, fresh herbs, and of course, bacon.

Chex Mix

I use 1 1/2 cups each Rice Chex, Corn Chex, and Fritos or Bugles, 1 cup gluten free pretzel rings, and usually 1 cup peanuts (depending on allergies). You could add mixed nuts as well. I have even added popcorn, cheese crackers, pita chips, and bagel chips. You want approximately 6 cups of crunchy snacks.
Seasoning mix: 4 TB butter, melted. 1 TB Worcestershire sauce, 2 tsp chili powder. 1 tsp salt, 1/2 tsp cayenne pepper (optional) – if you like a smoky taste, 1 tsp smoked paprika. Mix this up in a very large bowl, add the crunchy snacks and toss until evenly coated.
Distribute onto a sheet pan (or two) and bake for an hour on 250 degrees – stirring every 15 minutes.

If you’re looking for some low FODMAP game day snacks to enjoy with your friends, I hope this list will help. Remember that it is important to keep track of what you eat and how much you drink when on the diet, so make sure you have an accurate journal handy at all times. There are many things that can cause bloating or diarrhea in IBS patients including stress or emotional upsets. But, hopefully, I’ve provided a few safe options for the entire family!

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