Looking for a FODMAP friendly appetizer this summer? Try this twist on a classic bruschetta. Made with fresh strawberries and basil, this low FODMAP summer bruschetta is full of flavour. Serve them at your next picnic or barbecue for a fun pop of local colour.
One thing I love about living in Ontario is eating fresh, local strawberries. These summer bruschetta bites are the perfect way to enjoy these low FODMAP berries. While they make a great appetizer you can also try them as a healthy dessert or snack.
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Keep it FODMAP Friendly
Since there are only 4 ingredients in our summer bruschetta bites, they're easy to keep low FODMAP. Check out the notes below for tips on keeping this recipe FODMAP friendly.
Our first ingredient is strawberries. According to Monash University, strawberries are low FODMAP in servings of 5 medium-sized berries (65 g) per sitting. Servings of 6 berries (75 g) or more are high in the FODMAP fructose.
We'll be using 1 pint of strawberries, which works out to 18 g per bruschetta. This is well within Monash's recommended range.
This recipe also uses feta cheese. The Monash app says feta is safe in servings of 1/2 a cup. This recipe uses 1/4 cup of feta, which works out to 0.2 tbsp per bruschetta round. This is within the recommended range.
The final thing you need to think about is your bruschetta base. If you're in the elimination phase, you'll need a gluten-free bread or cracker.
I used Glutino gluten-free bagel bites (original flavour). I like these for two reasons: 1) they are a little salty which makes the recipe a bit savoury, and 2) they're sturdier than crackers. This means your bruschetta bites won't get soggy – even if your guests aren't quite on time).
Remember, unless you have celiac disease, you're avoiding the FODMAP fructan, not the gluten itself.
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Looking for a fresh FODMAP friendly appetizer this summer? Try this twist on a classic bruschetta. This low FODMAP summer bruschetta will add a fresh pop of colour to your next picnic or BBQ.
- 1 pint fresh strawberries (diced)
- 1/4 cup feta cheese (crumbled)
- 2 tbsp fresh basil (diced)
- 1 box gluten-free crackers (or toasted gluten-free bread of choice)
Combine strawberries, feta, and basil in a mixing bowl and combine. Spoon the strawberry mixture onto crackers or toasted bread and serve!
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You might also like one of these appetizers:
- Low FODMAP vegetable pizza Answer pizza's siren call with this quick and easy low FODMAP veggie pizza!
- Low FODMAP Caprese Salad Looking for a mouthwatering appetizer idea? This light and simple low FODMAP Caprese salad is the perfect addition to your table!
- Low FODMAP Mushroom Crostini Looking for a savoury appetizer recipe? These low FODMAP mushroom crostini will keep your taste buds and your tummy happy!