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Low FODMAP Caprese sticks

A few months before I was put on the Low FODMAP Diet, my husband and I moved to our dream home. We spent most of the winter making plans for all the barbecues we wanted on our brand new deck. I spent the spring digging out our backyard for a beautiful and welcoming garden. Then the summer hit and I was put on the Low FODMAP Diet. This put a bit of a kink in our plan…

It all came together eventually, but it was hard to find low FODMAP foods that were still Instagramable. One of the first FODMAP friendly appetizers I found were these low FODMAP Caprese sticks.

FODMAP friendly caprese sticks on platter

I think these Caprese sticks are adorable. And, they’re the perfect finger food.

They’re small enough to hold in your hand, they aren’t messy, and they’re colourful. Don’t forget to keep any leftovers for a healthy post-party cleanup snack.

If you find the Bocconcini balls a little bland, try wrapping the basil leaf around the mozzarella ball. It’s the mixture of the sweet tomato, peppery basil, and the acidity in the cheese jumbled up together that make it sparkle.

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Keep It FODMAP Friendly

These low FODMAP Caprese sticks make a fresh and colourful appetizer. But, there are a few things you need to remember to keep this recipe FODMAP friendly.

The first thing on our list is cheese. Hard cheeses are lower in lactose because it’s broken down by bacteria during the fermentation process. This makes them safe in small servings during the elimination phase.

According to Monash University, mozzarella is safe in servings of 60 g per sitting. Each Bononcini ball is about 28 grams. Since the official Monash app doesn’t have a maximum serving of mozzarella, I normally have three Caprese sticks and call it a day.

You also need to think about what kind of tomatoes you use. I use cherry tomatoes when I make this as an appetizer. I like them because they’re bite-sized and they make less of a mess. According to the Monash app, 4 cherry tomatoes are safe. Servings of 13 tomatoes or more are high in the FODMAP fructan, so don’t go crazy.

If you’re making this as a side dish or for lunch, you can also use common tomatoes. Monash has determined common tomatoes don’t have any FODMAPs, so you can eat as many of these as you want.

Want to try these low FODMAP Caprese sticks? Don’t forget to PIN THIS RECIPE so you can try it later.

Low FODMAP Caprese Sticks
Prep Time
10 mins
Total Time
10 mins

These adorable low FODMAP Caprese sticks will brighten up any serving platter.  Enjoy them as an appetizer, lunch, or a snack.

Course: Appetizer
Cuisine: American
Servings: 20 sticks
Calories: 8 kcal
Author: The FODMAP Formula
What You Need
  • 1 pkg bocconcini balls
  • 20 cherry tomatoes
  • 20 fresh basil leaves
  • 20 toothpicks
What You Do
  1. Skewer each toothpick with tomato, basil, and bocconcini ball. Cover with plastic wrap and store in the fridge until serving.


Low FODMAP Caprese Sticks on plate with text overlay: Low FODMAP Caprese Sticks, try them as an appetizer, for lunch, or a healthy snack

I hope these low FODMAP Caprese sticks help kickstart your next party. If you liked this recipe, subscribe to my mailing list below. You’ll get new articles and recipes delivered right to your inbox.

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© Copyright 2017 Amy Agur – The FODMAP Formula

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