14 IBS-Friendly Recipes to Try This Spring

Spring is the perfect time to mix up your meals and try something new.

Berries are just starting to arrive, trees are bursting with lemons, and herbs are abundant.

Farmers markets are overflowing with gorgeous produce, and everything is so fresh and full of flavor. Take advantage of the delicious spring produce with these IBS-friendly, low FODMAP recipes.


1. Gluten-free Dutch baby with blueberry maple syrup

Imagine a pancake, crepe, and fluffy angel cake all had a baby.

They would make this Dutch baby, a delightful, easy-to-make breakfast treat. This gluten-free version is made with oat flour, so you’ll stay full at least until lunch.

Substitute a lactose-free milk or a dairy alternative such as almond, oat, or rice milk for the 2/3 cup whole milk in the recipe.

This easy Gluten Free Dutch Baby Recipe is made with gluten free rolled oats, making it naturally gluten free and whole grain. You’d never know by the taste! The batter can be thrown together in a blender. Top with maple syrup or a simple blueberry maple syrup (recipe included below).


  • Vitamix 5200 Blender
  • Lodge 10.25 inch Cast Iron Skillet


Homemade Blueberry Maple Syrup:

  • 1 pint (12 oz) fresh blueberries
  • ¼ cup pure dark maple syrup

Gluten Free Dutch Baby:

  • 3 large eggs + 1 large egg white
  • ¾ cup Bob’s Red Mill Gluten Free Rolled Oats
  •  cup whole milk
  • ¼ teaspoon baking powder
  • ½ teaspoon pure vanilla extract
  • ½ teaspoon ground cardamom
  •  teaspoon Diamond Crystal kosher salt
  • 4 tablespoons (60 g) unsalted butter cut into cubes
  • powdered sugar (optional) for dusting


  • Prepare the Blueberry Maple Syrup: Combine the blueberries and maple syrup in a small saucepan. Bring over medium heat and continue to cook, stirring occasionally, until the blueberries just begin to burst and the syrup has thickened, about 7 to 10 minutes. Keep warm as you prepare the Dutch baby.
  • Prepare the Dutch Baby: As the syrup is thickening, place a 10-inch cast iron skillet on the center rack of the oven, and preheat your oven to 450°F (230°C)
  • In a high-powered blender, combine the eggs and egg white. Blend over high speed until light and frothy, about 2 to 3 minutes. Add the oats, milk, baking powder, vanilla extract, cardamom, and salt. Blend over high speed for 1 to 2 minutes, or until very smooth and well combined. The batter will be thin.
  • Using oven mitts, carefully remove the hot cast iron skillet from the oven. Place the cubed butter in the pan, it will immediately bubble and begin to melt. Place the skillet with the butter back into the oven until the butter just begins to toast (it will smell nutty and fragrant) for 45 seconds to 1 minute, watching carefully the whole time.
  • Remove the skillet from the oven, swirl to coat the pan evenly. Pour the Dutch baby batter into the center of the skillet and immediately place back into the oven. Bake for 12 to 15 minutes, or until the Dutch baby has risen substantially and is golden brown. Dust lightly with confectioner’s sugar. Serve immediately in large wedges with warm blueberry syrup.

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