Low FODMAP Appetizers for Any Occasion

By Andrea Cohen
Published 3/18/2026
Dietitian Reviewed: Erin McNamara, RDN, LDN, CLT
In This Article
Low FODMAP Appetizers for Any Occasion
Photo Credit: Adobe Stock

If you’ve ever dealt with ongoing bloating, stomach pain, gas, or unpredictable bathroom trips, you may have heard about the low FODMAP diet. Many people with irritable bowel syndrome (IBS) or sensitive digestive systems try this eating plan to help manage symptoms and feel more comfortable after meals. But when it comes to parties, holidays, or game day spreads, finding low FODMAP appetizers that actually taste good can be tricky.

So what does “low FODMAP” mean? FODMAPs are certain types of carbohydrates that can be hard to digest for some people. The word stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These carbs can pull water into the gut and ferment in the colon, which may trigger bloating, cramping, and other digestive symptoms. A low FODMAP diet limits foods high in these carbs, at least for a period of time, to see if symptoms improve.

The good news is that you don’t have to skip social events or bring your own plain snack tray. With a little planning, you can make these easy low FODMAP appetizers that are flavorful, satisfying, and crowd-pleasing.

Low FODMAP Appetizer Recipes

Here’s a collection of healthy low FODMAP appetizers created by the chefs and dietitians at Health eCooks. Just follow the notes and small adjustments recommended in the descriptions to make these appetizers fit a low FODMAP eating plan.

  • Oysters Rockefeller

    Heart Healthy Oysters Rockefeller
    Photo Credit: Baldwin Publishing Staff Photographer
    45 mins

    This appetizer feels elegant and restaurant-worthy, yet it can be adjusted for sensitive stomachs. Omit the onion and garlic from this recipe and use gluten-free breadcrumbs to keep the dish more digestive-friendly while still being delicious. By doing so, you can enjoy the rich taste of Oysters Rockefeller even when following a low FODMAP diet.

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  • Cucumber Cups

    Heart Healthy Cucumber Cups
    Photo Credit: Baldwin Publishing Staff Photographer
    45 mins

    Cucumber cups are light, crisp, and refreshing. By leaving out the onion, this recipe becomes a simple addition to your list of easy low FODMAP appetizers that can be enjoyed for any occasion. These are especially great for warm-weather gatherings or as part of a larger appetizer spread.

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  • Grilled Lime Shrimp

    Heart Healthy Grilled Lime Shrimp
    Photo Credit: Baldwin Publishing Staff Photographer
    30 mins

    Just leave out the onion and garlic in this recipe (you won’t even miss it!) and you can turn this into one of your favorite go-to low FODMAP appetizer recipes. The grilled shrimp are bright, fresh, and perfect for skewers or a chilled appetizer platter. And a squeeze of lime and simple seasonings provide plenty of flavor without triggering digestive symptoms.

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  • Parmesan Crisps

    Parmesan Crisps with Smoked Salmon
    Photo Credit: Baldwin Publishing Staff Photographer
    30 mins

    These healthy low FODMAP appetizers feel indulgent but are easy to prepare. Crunchy and savory, they’re made with cheese and a small amount of flour (use gluten-free flour to lower FODMAPs), baking into thin, crisp rounds. Because aged cheeses like Parmesan are generally lower in lactose, they often fit into low FODMAP guidelines in controlled portions.

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  • Salmon Quinoa Cakes

    Heart Healthy Salmon Quinoa Cakes
    Photo Credit: Baldwin Publishing Staff Photographer
    60 mins

    These decadent cakes combine flaky salmon with protein-rich quinoa for a filling, nutrient-dense bite. The cakes are lightly seasoned and pan-cooked until golden and are a great choice when you want easy low FODMAP appetizers that feel special. To keep FODMAPs lower, use only the green tops of the scallions instead of the full stalk.

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Tips for Making Low FODMAP Appetizers

In addition to the low FODMAP appetizer recipes we’ve shared, here are a few practical tips for enjoying appetizers that won’t cause digestive distress:

  • Watch your portion sizes. Some foods are low FODMAP only in small amounts. For example, certain cheeses, nuts, or vegetables may be fine in a limited serving but can become high FODMAP if you eat more. Following the recommended serving size is key.
  • Swap out onion and garlic. Onion and garlic are common high FODMAP ingredients. Instead, try using the green tops of scallions or fresh chives for a similar flavor. Garlic-infused oil is another option, since the FODMAPs in garlic are not oil-soluble.
  • Choose certified products when possible. If a recipe calls for ketchup, broth, or stock, look for a certified low FODMAP brand. Many standard versions contain onion or garlic.
  • Go gluten-free when needed. While gluten itself is not a FODMAP, many wheat-based foods are high in FODMAPs. Using gluten-free flour or breadcrumbs can help keep appetizers IBS-friendly.

More Low FODMAP Recipes

Following a low FODMAP diet doesn’t mean you have to give up on flavor or fun. With a few smart substitutions and attention to portion sizes, you can enjoy these easy low FODMAP appetizers that everyone will love, whether they’re following an IBS-friendly diet or not.

For more low FODMAP recipe ideas, be sure to check out these blogs, too:

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