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Is the Summer over? Last minute “Meat Pops” recipes.

If you can have cake pops, why not low FODMAP “Meat Pops”? Here’s a couple tried and true, meat on a stick recipes to help your BBQ Season go out with a Bang.

Grilled Chicken “Meat Pops” – This was my summer go to. Did it with pork and chicken and it’s seriously my favourite grilled meat at the moment.

Thai Chicken skewers with peanut sauce – This is a classic dipping sauce meat skewer that’s not currently in fashion due to covid. Likely could be drizzled over chicken to make it covid friendly instead of dipping.

Savory Soy Pork Kabobs – Last summer’s go to Kabob. I will have to do a head to head battle next year.

low FODMAP Garlic Shrimp Skewers – It an enigma, both garlicky and low FODMAP! It’s a great compliment to a vegetarian meal if you are having meat eaters over. This is a family favourite that is requested on the regular

low [FODMAP] Grilled Chicken “Meat Pops”

These chicken Kabobs are exploding/popping with flavour. I call them meat pops as they are just so good, that you want another. (Just like cake pops.)

Cooked chicken on a metal skewer with red peppers.
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5 from 2 votes

low [FODMAP] Meat Flavour “Pops”

It's like a cake pop but for meatatarians
Prep Time4 hours 10 minutes
Cook Time6 minutes
Course: Appetizer, Side Dish
Cuisine: American
Keyword: bbq, Chicken
Servings: 4 people
Calories: 395kcal

Equipment

  • skewers

Ingredients

Meat

  • 1 1/2 pounds boneless skinless chicken breasts cut into two bite chunks about 5 cm cubes

Marinade

  • 1/3 cup olive oil
  • 3 tbsp lemon juice
  • 2 tbsp reduced sodium soy sauce
  • 2 tbsp red wine vinegar
  • 1 tsp white sugar
  • 2 tbsp brown sugar
  • 1 tbsp Dijon mustard
  • 1 1/2 tsp salt optional!
  • 1 tsp dried basil
  • 1 tsp dried oregano
  • 1 tsp dried thyme
  • 1 tsp paprika
  • 1/2 tsp pepper
  • 1/2 red pepper flakes Optional. Not all low FODAMP people can tolerate spice. Know your audience. Leave out if you don't know your audience

Optional:

  • 2 whole red pepper cut to the same width of your meat nice pop of colour and you get your 'veg'.

Instructions

Optional

  • If you are using wood/bamboo skewers, soak them in water up to 1 hour before cooking. This will insure they don't char while cooking.

Marinade

  • Add all ingredients in the Marinade and mix thoroughly.
  • Add your chunks of chicken to the marinade for 1-4 hours depending on what time you have. Can be left up to 12 hours in marinade, but I wouldn't suggest going much past that. I use a tupperware for this so I can stick it in the fridge, and shake it whenever I open the fridge. But you can just as easily use a ziplock bag to ensure max saturation of of the marinade.
  • Skewer your meat.

Optional:

  • If using red peppers, skewer them every 2 meat pops.

Cooking

  • Get your grill hot, then turn it down. (~400-450 ish)
  • Cook the meat turning every 3 mins to get all four sides cooked. (12 mins total cook time).

Pro tip

  • Don't be afraid to move cooked skewers off the heat if they're done earlier than the rest. Rotate your skewers around and around the BBQ, to get the most even cook. (All BBQ's have hot spots). For the best skewers you've ever had, just watch them cook for 12 mins and they'll be amazing. It's worth the time to watch them. If you don't you may get an uneven cook.

Nutrition

Sodium: 1402mg | Calcium: 40mg | Vitamin C: 7mg | Vitamin A: 340IU | Sugar: 7g | Fiber: 1g | Potassium: 714mg | Cholesterol: 109mg | Calories: 395kcal | Trans Fat: 1g | Saturated Fat: 3g | Fat: 23g | Protein: 37g | Carbohydrates: 9g | Iron: 2mg

[low FODMAP] Garlic shrimp

Seems a little crazy that we are making garlic shrimp considering that Garlic is high fodmap. The trick here is a staple in my pantry. Garlic Infused Olive is used to replace the garlic.

Cooked Shrimp with herbs, on metal skewers on a baking sheet
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5 from 1 vote

low [FODMAP] Garlic shrimp

This is a really fast protein to make if you don't have a lot of time. Great side dish to any vegan/vegetarian dish to provide meat to your guests. They cook so quickly they really should be the last thing you do before serving dinner.
Prep Time35 minutes
Cook Time6 minutes
Course: Appetizer, Side Dish
Cuisine: French
Keyword: bbq, shrimp
Servings: 4 people
Calories: 249kcal

Equipment

  • skewers

Ingredients

Marinade

  • 1 tbsp garlic infused oil
  • 1/4 cup olive oil
  • 1/4 cup fresh Cilantro
  • 1/4 cup fresh parsley use less than a 1/4 of dried parsley in a pinch
  • 1 tbsp lemon juice 1/2 a small lemon juiced

Protein

  • 1 lb shrimp peeled and deveined is my preferences

Instructions

Optional: If you are using bamboo or wooden skewers

  • Soak your skewers in water for 1 hour. This ensures the skewers don't char.

30 mins before serving (or longer)

  • 'Spear' all your shrimp on to metal skewers.
  • Combine Marinade ingredients (garlic infused oil, olive oil, cilantro, parsley and lemon) in a bowel and mix well.
  • 'paint' on the marinade on your skewers. Wrap in plastic and stick them in the Fridge.

Cooking

  • Shrimp cook really quickly. Use a BBQ or Broil in the oven. Just 3 mins a side, and serve immediately.

Nutrition

Sodium: 138mg | Calcium: 79mg | Vitamin C: 7mg | Vitamin A: 384IU | Sugar: 1g | Fiber: 1g | Potassium: 329mg | Cholesterol: 183mg | Calories: 249kcal | Trans Fat: 1g | Saturated Fat: 2g | Fat: 18g | Protein: 23g | Carbohydrates: 1g | Iron: 1mg

[low FODMAP] [low Carb] Chicken Satay wraps

Chicken satay lettuce wraps on a white plate
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4.56 from 9 votes

[low FODMAP] [low Carb] Chicken Satay wraps

Here's a really tasty, healthy, low carb appetizer to Satisfy you chicken satay craving.
This serves 4 people as an appetizer or two as a lite dinner.
This is a messy hand held food, that is fun to eat.
Prep Time10 minutes
Cook Time20 minutes
Course: Appetizer
Cuisine: Thai
Keyword: carb
Servings: 4 people
Calories: 1207kcal

Ingredients

The Satay Sauce

  • 4 tbsp soy sauce
  • 2 tbsp peanut butter
  • 1 tbsp dark brown sugar Maple syrup is a good substitute
  • 2 tsp rice wine vinegar
  • 1 tsp garlic infused oil
  • 2 tsp sesame oil
  • â…› tsp black pepper

Meal

  • 1 lb Ground Chicken
  • 1 can bamboo shoots slide as match sticks (200 ml can)
  • 2 cups oyster mushrooms diced
  • 2 tbsp onion infused oil
  • 2 whole lettuce Head lettuce works best for me.

Instructions

Lettuce Leafs are not perfect

  • Try to get leafs of lettuce that are about the size of your hand. I find it's often easier to purposely rip off only 1/2 a lettuce leaf at a time. You don't need large leafs.
    Lettuce leafs on a plate.

Satay Sauce

  • In a bowl, combine the sauce ingredients and stir. (Soy sauce, peanut butter,dark brown sugar, rice wine vinegar, garlic infused oil, sesame oil, and black pepper.)

Chicken filling

  • Place a frying pan on the stove, turn it on medium heat.
  • Add your onion infused oil to the pan.
  • Brown the ground chicken & mushrooms at the same time.
  • When chicken is browned, add satay sauce and bamboo shoots to the pan and stir.
  • Once sauce is heated you are ready to serve.

Notes

Optionally you can add crushed peanuts, chilli flakes or squeeze some lime to add crunch/flavor pop depending on what you like. I don’t include it in the recipe as I love it ‘as is’ but some people like to dress this up a little.

Nutrition

Sodium: 4522mg | Calcium: 96mg | Vitamin C: 3mg | Vitamin A: 118IU | Sugar: 23g | Fiber: 10g | Potassium: 3922mg | Cholesterol: 430mg | Calories: 1207kcal | Trans Fat: 1g | Saturated Fat: 17g | Fat: 70g | Protein: 113g | Carbohydrates: 41g | Iron: 10mg
Posted on

[low FODMAP] [low Carb] Chicken Satay wraps

Chicken satay lettuce wraps on a white plate
Print Recipe
4.56 from 9 votes

[low FODMAP] [low Carb] Chicken Satay wraps

Here's a really tasty, healthy, low carb appetizer to Satisfy you chicken satay craving.
This serves 4 people as an appetizer or two as a lite dinner.
This is a messy hand held food, that is fun to eat.
Prep Time10 minutes
Cook Time20 minutes
Course: Appetizer
Cuisine: Thai
Keyword: carb
Servings: 4 people
Calories: 1207kcal

Ingredients

The Satay Sauce

  • 4 tbsp soy sauce
  • 2 tbsp peanut butter
  • 1 tbsp dark brown sugar Maple syrup is a good substitute
  • 2 tsp rice wine vinegar
  • 1 tsp garlic infused oil
  • 2 tsp sesame oil
  • â…› tsp black pepper

Meal

  • 1 lb Ground Chicken
  • 1 can bamboo shoots slide as match sticks (200 ml can)
  • 2 cups oyster mushrooms diced
  • 2 tbsp onion infused oil
  • 2 whole lettuce Head lettuce works best for me.

Instructions

Lettuce Leafs are not perfect

  • Try to get leafs of lettuce that are about the size of your hand. I find it's often easier to purposely rip off only 1/2 a lettuce leaf at a time. You don't need large leafs.
    Lettuce leafs on a plate.

Satay Sauce

  • In a bowl, combine the sauce ingredients and stir. (Soy sauce, peanut butter,dark brown sugar, rice wine vinegar, garlic infused oil, sesame oil, and black pepper.)

Chicken filling

  • Place a frying pan on the stove, turn it on medium heat.
  • Add your onion infused oil to the pan.
  • Brown the ground chicken & mushrooms at the same time.
  • When chicken is browned, add satay sauce and bamboo shoots to the pan and stir.
  • Once sauce is heated you are ready to serve.

Notes

Optionally you can add crushed peanuts, chilli flakes or squeeze some lime to add crunch/flavor pop depending on what you like. I don’t include it in the recipe as I love it ‘as is’ but some people like to dress this up a little.

Nutrition

Sodium: 4522mg | Calcium: 96mg | Vitamin C: 3mg | Vitamin A: 118IU | Sugar: 23g | Fiber: 10g | Potassium: 3922mg | Cholesterol: 430mg | Calories: 1207kcal | Trans Fat: 1g | Saturated Fat: 17g | Fat: 70g | Protein: 113g | Carbohydrates: 41g | Iron: 10mg

[FODMAP] Artichoke Cheese Dip

Oh my god, finally a FODMAP friend artichoke dip. Don’t you ever crave this? I like to serve it with Taco Chips that are FODMAP friendly. I wanted to take a picture but this appetizer didn’t last that long.

Artichoke Spinach Dip (1/2 eaten)
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4.73 from 18 votes

Artichoke Cheese Dip

Here’s a delish FODMAP recipe that will have your family asking for the recipe.  We couldn’t even get a picture before my family started to devour it.  This even goes over well with Lactose intolerant crowd.
Prep Time10 minutes
Cook Time1 hour
Total Time1 hour 10 minutes
Course: Appetizer
Cuisine: American
Keyword: cheese
Servings: 10 people
Calories: 309kcal

Ingredients

Instructions

  • Pre-heat oven to 375f
  • Drain the Artichoke hearts and dice them up.  (1/2 inch or smaller)
  • Thaw and dice the Frozen Spinach (1/2 inch or smaller)
  • Add all ingredients to a bowl and thoroughly mix
  • Add to ceramic baking dish with a cover.
  • Bake for 1 hour
  • Remove cover and cook for an additional 15mins to brown the top
  • Remove from heat and let it stand for 15 minutes!  
    It’s super freaken’ hot! 
    Be careful!!!

Nutrition

Serving: 0.5cup | Sodium: 560mg | Calcium: 317mg | Vitamin C: 6mg | Vitamin A: 2503IU | Sugar: 2g | Fiber: 1g | Potassium: 121mg | Cholesterol: 58mg | Calories: 309kcal | Saturated Fat: 12g | Fat: 28g | Protein: 11g | Carbohydrates: 4g | Iron: 1mg

[FODMAP] Fruit on a Stick

This is actually a really fun and healthy appetizer or dessert that is a crowd favourite. I mean who doesn’t like food on a stick? You can make a bunch of these head of time and store them in the fridge. When it’s time pull these out and everyone will be estatic with the nice cold refreshing treat.

grapes, pineapple, strawberry on a skewer
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4.41 from 5 votes

[FODMAP] Fruit Skewer

Healthy low FODMAP appetizer or dessert that is fun ‘cus it’s on a stick
Prep Time10 minutes
Total Time10 minutes
Course: Appetizer, Dessert
Cuisine: American
Keyword: fruit
Servings: 10 people
Calories: 903kcal

Ingredients

For eating

  • 1 bunch grapes
  • 1 cored pineapple
  • 1 package strawberry

For cleaning

  • ½ cup white vinegar

For "Sticking"

  • 1 package skewers

Instructions

Grapes

  • Clean your sink
  • Throw the grapes (on stem) in the sink
  • Cover the grapes in water
  • Add 1/2 cup of vinegar. (This helps to clean them, and don't worry you can't taste it after.)
  • Remove and place in cup/bowl

Pinapple

  • Cut pineapple into 1 inch pieves
  • Place in cup/bowl (remove from sink)

Strawberry

  • You can re-use the water/vinegar in the sink to clean these as well.
  • Remove leaves, (cut off the top)
  • Cut in 1/2
  • Place in cup/bowl (remove from sink)

Skewer

  • Randomly add fruit to skewer, repeat until skewer is full. A tip is to slowly push the fruit on the the skewer. If you try to go 'fast' and 'stab' sometime the fruit will split instead of allowing it to be skewered on.

Nutrition

Sodium: 22mg | Calcium: 232mg | Vitamin C: 701mg | Vitamin A: 876IU | Sugar: 180g | Fiber: 25g | Potassium: 2513mg | Calories: 903kcal | Saturated Fat: 1g | Fat: 3g | Protein: 11g | Carbohydrates: 234g | Iron: 6mg