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!
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.
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.
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.
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!
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.
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!
Low-Fructose & Gluten-Free Chicken Veggie Lasagna
This gluten-free lasagna is packed with flavor even though it’s low-fructose and low-fructan! There’s an entire bunch of kale hiding in here, plus a handful of carrots. The ground chicken and cottage cheese pack an extra protein punch.
Creamy Orzo and Rosemary Chicken Meatballs (Low-Fructose & Gluten-Free)
Creamy parmesan orzo paired with crispy rosemary and chive chicken meatballs. Best of all, the recipe is low-fructose, low-fructan, and gluten-free.
Baked Gnocchi with Chicken Sausage & Ricotta (Low-Fructose & Gluten-Free)
Enjoy this baked gnocchi with chicken sausage and creamy ricotta for a quick and hearty meal. It’s also low in fructose and frucans and gluten-free!
Gluten-Free Low-Fructose Pumpkin Sage Lasagna
This gluten-free lasagna is the perfect blend of melty cheese, creamy pumpkin, and crispy sage. It’s also low in fructose and fructans.
Modified Recipe: Homemade Hamburger Helper (Low-Fructose & Gluten-Free)
Check out my low-fructose and gluten-free modifications to this delicious recipe from Salt & Lavender!
Low-Fructose & Gluten-Free Chicken Parmesan
You can’t go wrong with crispy (gluten-free) breading, melty cheeses, and fresh basil! This low-fructose chicken parm is absolutely delicious. Pair with your favorite gluten-free pasta.
Low-Fructose Sheet Pan Gnocchi Bake
This sheet pan gnocchi bake is gluten-free and delicious, loaded up with chicken sausage and low-fructose servings of grape tomatoes and green bell pepper. Don’t forget the fresh parmesan and rosemary!