3 Low FODMAP Recipes for Your Summer Picnic

Who doesn’t enjoy sitting on a checkered blanket in a park on a warm sunny day eating delicious food?

IBS sufferers.

If the delicious food is all high FODMAP and they need a washroom quickly, they may be out of luck in a public park. Avoid this unpleasant circumstance with these delicious and low FODMAP recipes that are perfect for a picnic.

Low FODMAP Salsa Quinoa Egg Cups


Easy to make, easy to pack, and easy to eat, these adorable egg cups are full of protein and make a perfect low FODMAP first course at your summertime picnic. While the recipe calls for carrots, broccoli, and red bell peppers for color, crunch, and flavor, feel free to substitute any other low FODMAP vegetables to suit you and your guests’ tastes (and food intolerance).

Find the recipe here.

Low FODMAP Chicken Caesar Salad Wraps


All the joys of a chicken Caesar salad wrapped up in a soft rice flour tortilla. Providing a healthy combination of carbs, greens, and protein, these low FODMAP salad wraps are easily customizable to your preferred type of chicken and Caesar salad toppings, and easy to pack and eat once assembled. No need to bother with cutlery with these finger foods!

Find the recipe here.

Low FODMAP Oatmeal Cookie Energy Balls


As long as you’re up front and tell your fellow picnickers these are oatmeal raisin cookie balls and not chocolate chip (a classic ruse), there’s no better way to finish off a picnic than these little balls of energy. This particular FODMAP recipe includes low FODMAP servings of oats, peanut butter, maple syrup, raisins, and cinnamon for an old-fashioned taste in a newfangled form.

Best of all, they’re packed with energy that’ll fuel your afternoon of competitive ultimate Frisbee.

Find the recipe here.

Need to serve more food to hungry picnickers? Find even more sweet and savory low FODMAP recipes in our recipes section!