When you first find out about FODMAPs, it can seem overwhelming. But even if you’re sticking to a low-FODMAP diet, there are still lots of delicious options, including all meat, fish and eggs! While you have to watch what you use as seasoning, meat, fish and eggs themselves don’t contain any FODMAPs.
A cobb salad is a great way to take advantage of FODMAP-free staples, like meat and eggs, while still getting plenty of vegetables. With just a few modifications to the traditional recipe, you’ve got yourself a quick, easy and filling low-FODMAP meal.
What are FODMAPs?
FODMAPs are a family of sugars that can pass through the digestive system without being fully absorbed. Bacteria ferment the FODMAPs once they reach the large intestine, which creates gases. In people with a sensitive gut, this gas build-up can lead to digestive symptoms.
Cobb salads often feature avocado. While small amounts are tolerated well by most people with IBS and other digestive issues, larger amounts can lead to symptoms. You would be limited to about 1/8 or an avocado in a sitting. Since it’s easy to go overboard, we decided to leave the avocado out of the salad, with an option of adding some to the dressing. We’ve also provided two dressing options, since not everyone is a fan of the strong flavour of blue cheese!
Ingredients (Serves 4)
The salad
- Lettuce – Most lettuces have only trace or no detectable FODMAPs, so choose your favorite!
- 2 chicken thighs, skin on, bone in
- 4 slices of bacon
- 2 eggs Hard-boiled egg, sliced
- 2 tomatoes, diced
- Paprika
- Salt
- Pepper
- Garlic and onion-infused olive oil – The FODMAPs in garlic and onion don’t dissolve in oil. This means you can infuse the flavor into oil, without the FODMAPs transferring.
- Chives
Blue cheese dressing
- Blue cheese, ½ cup – Even if you’re following a low-FODMAP diet, you can eat some cheeses! Kate Walsh, a registered dietitian, has a simple guide to reading nutrition labels to ensure you’re choosing a low-lactose cheese.
- 7 oz (200ml) of kefir – Kefir is fermented milk, which you can either make at home or buy in many grocery stores. It has a tangy taste that’s similar to natural yogurt and comes with a couple of different benefits! Firstly, the bacteria consume most of the lactose in the milk, making it a good option for people who are lactose intolerant or following a low-FODMAP diet. Kefir also has live bacteria, which are great for maintain a healthy balance in your gut!
- 1/2 teaspoon of garlic and onion oil
- 2 tablespoons of lemon juice
- 1/2 avocado – Most people with IBS and other digestive issues are able to tolerate about 1/8 of the smaller Hass avocado. Remember to break this recipe into at least four servings to ensure you’re not getting too many FODMAPs.
- 1/2 teaspoon kosher salt (add to taste)
- 1/4 teaspoon ground black pepper
Dijon dressing
- 1/3 cup (79ml) red wine vinegar
- 1 tablespoon Dijon mustard
- 2/3 cup (158ml) regular olive oil
- Salt
- Freshly ground black pepper
Directions
Salad
- Preheat the oven to 180ºC/350ºF/gas 4
- Place the chicken thighs in a roasting pan, then coat with the onion and garlic oil. Sprinkle with paprika, salt and pepper for flavor.
- You can also place your bacon slices in the pan with the chicken, or in a separate pan, and cook it in the oven at the same time.
- Roast for 35-40 minutes or until cooked through. The juices should run clear. If you want to be certain, you can use a meat thermometer. You’re looking for at least 165°F or 75°C in the thickets parts (not touching the bone). Remove from the oven and set aside to cool.
- Bring a pot of water to a vigorous simmer, then lower in your eggs. Allow to cook for about 5 minutes, then remove and run under cool water. Once the eggs are cool enough to handle, peel and set aside.
- Wash and chop your lettuce, dice your tomatoes and slice your hardboiled eggs.
- Shred your cooked chicken and crumble your bacon. Combine ingredients in a bowl.
Blue cheese dressing
- Combine kefir, avocado, oil, lemon juice, salt, pepper and half of the blue cheese. Blend together.
- Add the remaining blue cheese as a crumble.
- Drizzle over salad.
Dijon dressing
- Mix together red wine vinegar, Dijon mustard, olive oil, salt and black pepper.
- Drizzle over salad.
AIRE is a pocket-sized breath analysis device. It helps people with chronic digestive issues determine the foods that work best with their digestive system. To learn more about AIRE, visit www.foodmarble.com.
These recipes are low FODMAP to the best of our knowledge. However, FODMAP testing is an ongoing area, and can sometimes lead to changes in these recommendations.
