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Low FODMAP Mozzarella Sticks

Looking for a FODMAP friendly appetizer? These low FODMAP mozzarella sticks have a deep, savoury flavour you’re going to love. Whether you make them for your next movie night or the big game, these mozzarella sticks will steal the show.

Low FODMAP mozzarella sticks in pile

These mozzarella sticks are one of my all-time favourite appetizers. Dangerously easy to make, these classic crowd pleasers are welcome at any party. Crispy on the outside, rich and gooey on the inside, you’ll use any excuse to make these hand-held heart attacks.

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Keep It FODMAP Friendly

These low FODMAP mozzarella sticks are the ultimate comfort food. Check out the notes below for tips on keeping this recipe FODMAP friendly.

First up is mozzarella. Hard cheeses like mozzarella are low FODMAP in small servings because bacteria eat the lactose during the fermentation process.

According to Monash University, mozzarella is safe in servings of 60 g (about 1/2 a cup, shredded). This recipe uses cheese strings, which are 21 grams each. Since we cut the cheese strings in half, you can have up to 5 mozzarella sticks and still be within the recommended range.

This recipe also uses flour and breadcrumbs. If you’re in the elimination phase, you’ll need to use gluten-free products. For my Canadian peeps, PC’s gluten-free breadcrumbs are low FODMAP. If you’re using something else, remember to check the label for high-FODMAP ingredients like amaranth flour, inulin, honey, etc.

Remember, unless you have celiac disease, you’re avoiding the FODMAP fructan, not the gluten itself.

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Whose Side Are You On?

These low FODMAP mozzarella sticks are great on their own. But, if you want to add a little extra flavour, try dipping them in my low FODMAP marinara sauce. The savoury flavour of the cheese and the tartness of the sauce make mozzarella and marinara the perfect pair.

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Low FODMAP Mozzarella Sticks
Prep Time
10 mins
Cook Time
5 mins
Freeze Time
20 mins
Total Time
15 mins
 

Looking for a savoury appetizer idea? Try these low FODMAP mozzarella sticks! This quick and easy recipe will curb any comfort food craving

Course: Appetizer
Cuisine: American
Servings: 6 people
Calories: 176 kcal
Author: The FODMAP Formula
What You Need
  • 12 mozzarella cheese strings (cut in half)
  • 1/4 cup gluten-free flour
  • 1 lg egg (lightly beaten)
  • 1 cup low FODMAP bread crumbs
  • 1 tsp dried oregano
  • 1/4 tsp paprika
  • pinch salt
  • 3 tbsp vegetable oil
What You Do
  1. Mix the breadcrumbs, oregano, paprika, and salt in a small bowl. Then coat the mozzarella sticks as follows:

    1) dredge the mozzarella sticks in the flour

    2) dip them in the egg

    3)  roll them in the breadcrumb mixture

    4) dip them in the egg a second time

    5) roll them in the breadcrumbs a second time

  2. Cover your mozzarella sticks with plastic wrap and place them in the freezer for 20-30 minutes (until the breadcrumbs harden).

  3. Heat up your vegetable oil in a small frying pan. Add your mozzarella sticks to the frying pan in small batches and cook each side until brown (about 1 minute per side). Allow them to cool off on a wire rack for 3-5 minutes before serving. 

Notes

When you roll your mozzarella sticks in the breadcrumb mixture, pat the breadcrumbs down with your fingers. This will keep the breadcrumbs from falling off while cooking. 

 

Low FODMAP mozzarella sticks in pile

Want more appetizer ideas? Follow me on Pinterest for even more FODMAP friendly inspiration. Together we’ll get the Low FODMAP Diet down to a science!

© 2018 Amy Agur – The FODMAP Formula

Let’s Get Friendly!

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Leave a Comment

  • Erika

    What a great idea to put the sticks in the freezer to get the breading to stay put. I look forward to trying this out soon.

    • Amy Agur

      Hi Erika!

      Freezing them will also keep the precious cheese from leaking out because it will take a second or two for them to thaw. By then the breadcrumbs are already sealed shut. Fair warning, these mozzarella sticks are very addictive! I hope you love them.

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