Navigating the Holidays on a Low-FODMAP Diet
December 14, 20215 Tips for Starting and Sticking to Meal Prep
January 6, 2022
Serving | Cook Time | Calories |
|---|
6 | 45 minutes | 753 |
Loaded Low-FODMAP Cobb Salad
Ingredients
- 1 1/2 cup quarter slices of cucumber
- 1 1/2 cup halved cherry tomatoes
- 1 1/2 bell peppers (red, yellow, or orange)
- 6 slices of bacon, crumbled/chopped
- 6 hard-boiled egg
- 1 1/2 cup of chickpeas, washed
- 6 x 3 oz or 3 x 6 oz chicken breasts
- 1-2 Tbsp olive oil (garlic-infused is optional)
- 1-2 Tbsp oregano
- pinch of salt and pepper
- 180 grams (6x 3 cm cubes) of chopped dairy-free feta
- 12-18 handfuls of spinach
Low-FODMAP Dressing:
- 4.5 Tbsp lemon juice
- 9 Tbsp garlic-infused oil
- 4-6 tsp dried oregano
- Salt & pepper to taste
Directions
- 1 Preheat the oven to 350 degrees F and line a baking sheet or dish with tin foil.
- 2. Season your chicken breast with olive oil, oregano, and salt & pepper.
- 3. Cook the chicken for 25 to 30 minutes or until no longer pink through to the center.
- 4. While the chicken is cooking you can chop your veggies, wash the chickpeas, and cook the eggs and bacon.
- 5. On medium heat, heat up a medium pan to cook the bacon. Cook until the desired doneness, some like it crispier than others. And then set aside to cool before chopping or crumbling with your fingers or kitchen scissors.
- 6. *Chop the cucumber, peppers, and tomatoes and store them in an air-tight container in the fridge until needed.
- 7. Place your eggs in a medium pot and cover them completely with water. Bring the pot of water to a boil while on medium-high heat on the stove.
- 8. Once the water is boiling turn off the heat, but keep the pot of water and eggs on the warm burner. Set a timer for 4-6 minutes for a medium-boiled egg, and 10-12 minutes for a hard-boiled egg.
- 9. Once the timer goes off, take the eggs out of the hot water with a slotted spoon and place in a cold water bath until needed.
- 10. By the time the chicken is done you should be able to assemble your salad! Grab 2-3 handfuls of spinach and then top with 1/4 cup of each veggie (cucumber, peppers, and tomatoes), crumble some feta (~2 Tbsp)**, a handful of washed chickpeas***, 1 crumbled bacon strip,1 hard-boiled egg, and 1/2 a large or 1 small sliced chicken breast.
Low-FODMAP Dressing:
- 1. Mix olive oil, lemon juice, oregano, salt, & pepper in a jar.
- 2. Shake or stir the jar and place a side until ready to be used.
- 3.Drizzle some on top of the salad when ready and then store the rest in the fridge until your next meal.
Meal Prepping Tips:
- *It is often best to cut up half of your veggies at the beginning on the week and the other half, halfway through the week. That way you don't risk the veggies going soft on you by mid-week.
- **I often crumble up the feta before every meal if you can. You can pre-prepare it, but often it is just as easy to just grab what you need each mealtime.
- ***Wash and store the chickpeas in a tightly sealed container in the fridge so they are easy to grab as a topping for when you are ready to eat!
*Keep in mind that different people will always have unique trigger foods. These products and foods have worked well for me, but they may not for everyone. Overall this is a low FODMAP recipe but playing around with portion sizes, substituting ingredients, and the amount of each ingredient can be helpful if you react to any of these foods!
