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 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!
Low-Fructose Irish Beef Stew
This fructose-friendly Irish beef stew is packed with beef, carrots, potatoes, and chives. The gluten-free stout beer adds a rich flavor to the beef broth. It’s tasty and will also make your house smell amazing!
Fructose-Friendly Chicken Enchiladas (Gluten-Free)
These low-fructose and gluten-free enchiladas feature a simple homemade enchilada sauce made mostly of chicken broth and spices. They’re packed with chicken, cheese, and a small serving of fructose-friendly vegetables like green bell pepper, pasilla pepper, zucchini, and kale.
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.
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.
Sheet Pan Chicken Poblano Quesadilla (Low-Fructose & Gluten-Free)
This sheet pan quesadilla, made with gluten-free tortillas, is packed with ground chicken, low-FODMAP taco seasoning, poblano pepper, and all the cheese. The recipe is low-fructose and low-fructan and doesn’t contain garlic or onion.
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.
Low-Fructose Mediterranean Chicken & Rice (Gluten-Free)
This one-pot Mediterranean chicken and rice is cozy and perfect for meal prep, plus it’s low-fructose, low-fructan, and gluten-free. Top with olives, feta cheese, and cherry tomatoes.
Low-Fructose & Gluten-Free Yakamein (New Orleans Beef Noodle Soup)
Yakamein is a New Orleans beef noodle soup. This version is low-fructose and gluten-free, featuring gluten-free spaghetti, chuck roast, celery, green bell pepper, infused olive oils, and savory spices.
Low-Fructose Jalapeño Ham Quiche (Gluten-Free!)
This low-fructose quiche is packed with ham, jalapeńo, chives, and cheddar cheese. Use a premade gluten-free crust to keep things easy!
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.
Sheet Pan Buffalo Chicken Quesadilla (Low-Fructose & Gluten-Free)
Buffalo chicken meets melty cheddar cheese and crumbled blue cheese in this sheet pan quesadilla! It’s low-fructose, low-fructan, and gluten-free!
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.
Low-Fructose Pecan Pie (Gluten-Free)
Such a fun holiday treat! This pecan pie is low-fructose and gluten-free, sweetened with brown rice syrup instead of high fructose corn syrup.
Double Chocolate Peppermint Truffle Cookies (Low-Fructose/Gluten-Free)
You wouldn’t believe that these double chocolate peppermint cookies are both gluten-free and sugar-free! They taste like a rich chocolate truffle with just a hint of peppermint.
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!
Sheet Pan Chorizo Jalapeño Quesadilla (Low-Fructose & Gluten-Free)
This sheet pan chorizo jalapeño quesadilla is absolutely delicious and filled with melty Oaxaca cheese! You’d never know that it’s gluten-free, low-fructose, and low-fructan.
Low-Fructose Slow Cooker Beef Stew
Perfect for cozy fall and winter evenings, this beef stew is filling and also low in fructose.