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 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.
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!
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 Cheesy Baked Tacos (Gluten-Free)
Quick and easy cheesy baked tacos! Cook ground chicken or beef with your favorite peppers (I used jalapeño) and then layer the tortillas with the meat mixture and lots of cheese. Gluten-free, fructose-friendly, and garlic- and onion-free!
Fructose-Friendly Italian Sausage & Gnocchi Soup
Fructose-friendly and gluten-free gnocchi soup featuring a quick and easy homemade Italian sausage and kale or spinach. The entire recipe comes together in under 30 minutes!
Gluten-Free Pepperoni Pizza Sliders (Fructose-Friendly)
Melty and delicious pepperoni pizza sliders! Use gluten-free Hawaiian rolls and low-FODMAP marinara to keep this recipe fructose friendly.
Shrimp Stir Fry with Rice Noodles & Peanut Sauce (Low-Fructose/Gluten-Free)
This quick and easy low-fructose meal comes together in 30 minutes! Shrimp, rice noodles, carrots, spinach, and a simple peanut sauce.
Instant Pot Chicken & Rice with Carrots & Bok Choy (Low-Fructose/Gluten-Free)
Who doesn’t love a quick and easy Instant Pot meal that also happens to be low-fructose and gluten-free? This chicken and rice is loaded with fructose-friendly carrots and bok choy.
Pumpkin Pancakes with Pepitas & Cream Cheese Drizzle (Low-Fructose & Gluten-Free)
The ultimate breakfast! These pumpkin pancakes are low-fructose and gluten-free. Load them up with a sweet cream cheese drizzle and some roasted pumpkin seeds.
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!
Air Fryer Shrimp Tacos with Avocado Lime Crema (Low-Fructose & Gluten-Free!)
The perfect taco combination: Crispy shrimp paired with a tangy avocado lime crema. This gluten-free and low-fructose recipe is quick to make and easy to modify.
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 Chicken Jalapeño Quesadillas
These low-fructose and gluten-free chicken jalapeño quesadillas are a quick and easy meal!
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!