Super Bowl Sunday is almost here, and if you’re busy trying to plan out the food for your party, you already know it’s no easy feat. Making sure there’s something for everyone—from your gluten-free guests to pescatarians, vegetarians, carnivores, vegans, low-carb and low-sugar eaters and everyone else—trying to feed a crowd these days is a major challenge. Not to mention that the types of foods usually associated with Super Bowl parties, from buffalo wings with blue cheese dressing to chips, salsas, guacamole and taco dips, will no doubt leave some guests feeling bloated and bellyache-y.
So…here’s where the low FODMAP diet comes in. But wait, what’s low FODMAP? To keep it simple and leave out the medical-speak, a low FODMAP diet is designed to avoid various kinds of tummy troubles, including Irritable Bowel Syndrome—a common condition some guests might be too embarrassed to even mention, or may not even know that they suffer from.
Foods that are high in Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols (FODMAPs) are a recipe for disaster or at least major discomfort for lots of people, even if they don’t realize it. These “short-chain” carbs are poorly digested and cause severe digestive stress and insane abdominal pain, and they include popular ingredients like, gasp, onions and garlic. But it’s easy to find delicious party recipes that avoid triggers like those; you just have to know where to look.
Here, we’ve rounded up some great Super Bowl Party recipes that will keep guests with all kinds of dietary restrictions happy and bellyache-free all night. Unless their team loses, of course!
1Buffalo Chicken Meatballs
Texas Pete’s Hot Sauce is made with no garlic or onion, and that’s what RD Kate Scarlata uses in her recipe for these awesome buffalo chicken meatballs.
While avocados are on the high FODMAP list of foods, they can often be tolerated in 1/8 servings. So that’s like three dips of a chip, and totally worth it with this Not From A Packet Mix recipe.
3Sweet and Sour Cocktail Meatballs
The best thing about this Calm Belly Kitchen recipe is that the meatballs are made in a slow cooker, so you can set it and forget it until game time.
4Roasted Eggplant Dip
This eggplant dip recipe by Registered Nutritionist Glenda Bishop has only five ingredients to it: easy and delicious.
5Salmon Potato Bites
These bite-sized potatoes pack a punch of flavor, with smoked salmon or smoked trout. Check out the recipe here, and prepare to be hooked on these long after the Super Bowl.
6Homemade Chunky Salsa
Luckily, corn tortilla chips are FODMAP friendly, and this delicious homemade salsa is the perfect dip to pair with them.
7Spinach and Feta Burgers
This Life and Thymez recipe for spinach and feta turkey burgers can be paired with a salad or eaten on a bun. Pro tip: Make these ahead the day before if you’re concerned about timing on game day.
Coming in a close second to chicken wings on Super Bowl Sunday are chicken tenders. This recipe from Fun Without FODMAPS calls for just three ingredients. Pair the tenders with her creamy maple mustard for the perfect combo.
9Zucchini and Prawn Fritters
These finger food fritters are pretty easy to whip up and will pair well with the hummus dip listed above.
10Baked Zucchini Fries
Baked zucchini fries from The FODMAP Friendly Vegan is the ideal mix of crispy-outside, mushy-inside.
11Sweet Orange Chicken Wings
While this recipe requires a little extra work (you’re fresh-squeezing oranges for juice), the wings end up with a fabulous combo of sweetness and saltiness when the juice is mixed with the other ingredients.
12Banana Oat Cookies
Have you ever tried a cookie with zero sugar in it? Serve up these surprisingly addictive banana oat cookies, and get ready to watch them disappear instantly.
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