Please remember, I am not a doctor or a dietician. I am just doing my best to understand my own fructose intolerance and share my research plus recipes that work well for me. If you have feedback, ideas, or resources, please reach out!
Fructose-Friendly Sausage & Potato Soup (Gluten-Free)
This creamy sausage and potato soup is the perfect way to cozy up this fall! It's packed with Italian sausage, potatoes, spinach, and plenty of fresh herbs. Gluten-free, fructose-friendly, and low-fructan.
Lemon Parmesan Orzo with Chicken Meatballs (Low-Fructose & Gluten-Free)
Creamy lemon parmesan orzo paired with crispy rosemary chicken meatballs. Best of all, the recipe is low-fructose, low-fructan, and gluten-free.
Bacon, Cheddar, & Chive Savory Breakfast Muffins (Gluten-Free & Fructose-Friendly)
These gluten-free and fructose-friendly savory breakfast muffins are the perfect start to your day! They are packed with protein from the eggs and cottage cheese, plus the bacon, cheddar, and chives give them so much flavor. Super tasty without the bloat.
Fructose-Friendly Zuppa Toscana Orzo (Gluten-Free)
This fructose-friendly and gluten-free orzo dish has all the flavor of a classic Zuppa Toscana soup! It’s loaded with bacon, homemade Italian sausage, kale, cream, and parmesan cheese for all the bloat-free goodness.
Potato, Cheddar, & Chive Egg Bites (Low-Fructose)
Potato, cheddar, and chive egg bakes! Packed with sneaky spinach and all the flavor without the bloat. Gluten-free and fructose-friendly!
Lemon & Broccoli Pasta with Parmesan Chicken (Low-Fructose & Gluten-Free)
The perfect fructose-friendly pasta for hot summer days! Featuring parmesan roasted chicken, lemony broccoli, and crispy gluten-free breadcrumbs.
Fructose-Friendly Chocolate Chip Oatmeal Cookies
These fructose-friendly cookies are the perfect treat when you don’t want to mess with sugar or bloating! They are sweetened with brown rice syrup, which is made of glucose, and they’re also packed with gut-friendly ingredients like rolled oats and chia seeds. Plus they’re gluten-free and easily low-FODMAP depending on your yogurt choice. Enjoy!
Lemon Parmesan Shrimp Pasta (Low-Fructose & Gluten-Free)
This quick and delicious dinner comes together in under half an hour, plus it’s low-fructose! The delicious sauce features lemon, butter, crushed red pepper flakes, and dry white wine, plus plenty of parmesan. Easily gluten-free depending on your noodle choice!
Caprese Pasta Salad (Fructose-Friendly & Gluten-Free)
This Caprese pasta salad is the perfect quick & easy summer recipe! It’s packed with spinach, prosciutto, mozzarella, basil, and a fructose-friendly serving of cherry tomatoes. Fody’s garlic-infused olive oil and balsamic vinaigrette add gut-friendly flavor!
Buffalo Egg Muffins with Hash Brown Crust (Low-Fructose, Gluten-Free)
Featuring a crispy hash brown crust, green bell pepper, cheddar cheese, and a delicious mix of eggs, spices, buffalo sauce, and milk, these egg muffins are packed with protein and are absolutely delicious. The recipe is low-fructose, low-fructan, and gluten-free; make it low-FODMAP by using lactose-free milk.
Fructose-Friendly Chicken Corn Chowder (Gluten-Free)
This fructose-friendly chicken corn chowder is so good! Featuring chicken, bacon, broth, cream, buffalo sauce, and low-FODMAP servings of potatoes, corn, green onions, and jalapeño.
Spicy Sausage Pasta alla Vodka (Low-Fructose & Gluten-Free)
Enjoy this spicy sausage pasta alla vodka with spinach! The recipe is low-fructose, low-fructan, and gluten-free, and it only takes 20 minutes start to finish.
Buffalo Blue Cheese Chicken Burgers (Fructose-Friendly)
These buffalo blue cheese chicken burgers are quick and delicious! They’re low-fructose, low-fructan, gluten-free, and easily customizable.
Fructose-Friendly Creamy Pesto Gnocchi & Burrata
This quick and delicious fructose-friendly meal takes less than 20 minutes start to finish! Add the homemade creamy pesto ingredients to a blender, cook the gluten-free gnocchi, and tear up some fresh burrata. Enjoy!
Slow Cooker Pot Roast with Potatoes & Carrots (Low-Fructose & Gluten-Free)
Enjoy this savory slow cooker pot roast with potatoes and carrots! This fructose-friendly and gluten-free recipe is great for a family meal or for meal prep. No garlic or onion!
Low-Fructose Spinach & Feta Quiche (Gluten-Free!)
This low-fructose quiche is packed with chives, spinach, feta, and cheddar cheese. Use a premade gluten-free crust to keep things easy!
Spicy Chicken Fried Rice (Fructose-Friendly)
Enjoy this spicy chicken fried rice packed with fructose-friendly ginger, carrots, jalapeño, green onion (green parts only), and egg! Whether you’re fructose intolerant or not, this is a delicious meal that’s great for meal prep. The recipe is low-fructose and low-fructan (no garlic or onion) and can easily be made gluten-free.
Pork Tenderloin with Potatoes & Carrots (Low-Fructose & Gluten-Free)
Enjoy this pork tenderloin with roasted carrots and potatoes! Featuring a simple marinade with lots of flavor. The recipe is low-fructose, low-fructan, and gluten-free.
Turkey & Veggie Rice Bowls (Fructose-Friendly)
Check out this delicious and gut-friendly recipe for turkey and rice bowls with carrots and bok choy! Perfect for those with fructose intolerance or anyone seeking low-fructose meal options, this dish is not only flavorful but also easy on the digestive system.
Fructose-Friendly Instant Pot Chicken Tortilla Soup
Instant Pot chicken tortilla soup featuring fructose-friendly servings of jalapeño, corn, diced tomatoes, and green onions. Top with corn tortilla strips, cheddar cheese, and sour cream. The recipe is gluten-free, low-fructan, and low-fructose.