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!
Sheet Pan Lemon Chicken with Roasted Vegetables (Low-Fructose/Gluten-Free)
This delicious sheet pan meal is perfect for meal prep! Chicken, potatoes, and carrots cooked in a delicious lemon and oregano marinade. Plus it’s low-fructose, gluten-free, and dairy-free!
Peanut Butter Oatmeal Cookies (Low-Fructose & Gluten-Free)
Get in the holiday spirit with these gooey peanut butter oatmeal cookies — gluten-free, sugar-free, and low-fructose!
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.
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.
Low-Fructose Pork Stew: Slow Cooker or Instant Pot
This hearty pork stew is packed with potatoes, carrots, and celery. The recipe is also low-fructose, low-fructan, gluten-free, sugar-free, and dairy-free.
Fructose Elimination Diet: What, How, Why?
Learn the basics of how to do a fructose elimination diet.
Low-Fructose & Gluten-Free Pumpkin Chocolate Chip Cookies
These might be my new favorite fall cookie! Low-fructose and gluten-free pumpkin chocolate chip cookies are quick to make and so fluffy. Just in time for Halloween, especially if you need an alternative to sugary candy!
Cheesy Hash Brown Breakfast Casserole (Low-Fructose & Gluten-Free)
Whether meal-prepping for yourself or feeding a crowd, this breakfast casserole is a must. It’s packed with cheesy eggs, crispy hash browns, and low-fructose servings of green bell pepper and spinach. Gluten-free and could easily be vegetarian or dairy-free!
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 Chicken Jalapeño Quesadillas
These low-fructose and gluten-free chicken jalapeño quesadillas are a quick and easy meal!
Low-Fructose and Gluten-Free Cheesy Ham & Potato Pot Pie
This cheesy ham and potato pot pie is low-fructose and gluten-free! A low-fructan serving of peas paired with freshly grated cheddar and gouda cheese makes for the perfect cozy dinner.
Modified Recipe: Pumpkin Olive Oil Cake (Low-Fructose & Gluten-Free)
Check out my low-fructose and gluten-free modifications to this delicious recipe from Apt. 2B Baking Company!
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!
Low-Fructose Gluten-Free Chocolate Peanut Butter No-Bake Cookies
These low-fructose and gluten-free cookies are a quick and delicious way to satisfy chocolate cravings.
Fructose and Glucose and Monosaccharides, Oh My!
Learn about how glucose can support the absorption of fructose and which foods to try or avoid.
Low-Fructose Slow Cooker Pork Roast with Potatoes & Carrots
This savory low-fructose pork roast with carrots and potatoes is perfect for autumn. Prepare it in the morning and come home to a delicious meal.
What is Fructose Intolerance?
Learn more about fructose, fructose intolerance, and related symptoms.