Low FODMAP Shrimp Scampi

Who knew you could make flavorful low FODMAP shrimp scampi without using garlic?

I have a confession to make: I like boring food. I only post recipes once a week because most of the time the food I am eating is not very exciting. I am perfectly content eating some type of protein paired with cooked or raw vegetables for most of my meals. It’s easy and it usually tastes pretty darn good!

All that being said, I do like to bust out what I call a “fancy meal” at least once a week. This week is extra fancy because I made low FODMAP shrimp scampi on Saturday and roasted a chicken on Sunday.

One of the best ways to add some pizzazz to your meals is to make flavorful sauces. I used to fear sauces because I can’t have onions and can only tolerate a little bit of garlic in certain contexts.

I decided to face my fears head-on, starting with a low FODMAP shrimp scampi sauce. Instead of using chopped garlic in the sauce, I sautéd the garlic in olive oil to make low FODMAP garlic infused oil. Fructans are a type of FODMAP found in garlic. They are water-soluble but not fat-soluble so they do not leach into the oil. This is why you can cook garlic (and onions) in oil to add flavor without adding FODMAPs. Isn’t science cool?!

If you don’t need to be on a low FODMAP diet, I’ve also included instructions for the real deal in the recipes notes below!

While I will continue with my boring eating ways, I am glad to add this low FODMAP shrimp scampi recipe to my “fancy meal” list. As long as you get shrimp that are already cleaned (which I did not do this time around), then this recipe should take less than 30 minutes from start to finish!

Print Recipe

Low FODMAP Shrimp Scampi

Course

Main Dishes

Servings

people

Ingredients

• 1 pound fresh shrimp, shelled, cleaned
• 2 tablespoon olive oil
• 2 cloves garlic, quartered (see recipe notes for low FODMAP details)
• 2 tablespoons butter
• 2 teaspoons parsley, fresh, chopped
• 1/3 cup white wine (substitute with low FODMAP chicken stock)
• salt and pepper to taste
• lemon wedges

Course Main Dishes Servings people Ingredients 1 pound fresh shrimp, shelled, cleaned 2 tablespoon olive oil 2 cloves garlic, quartered (see recipe notes for low FODMAP details) 2 tablespoons butter 2 teaspoons parsley, fresh, chopped 1/3 cup white wine (substitute with low FODMAP chicken stock) salt and pepper to taste lemon wedges

Instructions

1. Heat a large nonstick pan over medium-high heat.
2. Add olive oil and garlic quarters.
3. Sauté garlic and remove from pan once golden brown. This gives the olive oil a garlic flavor without adding FODMAPs to the dish. See notes for details.
4. Add the butter, parsley, white wine, salt, and pepper to the pan.
5. Add the shrimp and stir continuously until the shrimp are fully cooked. About 5-7 minutes.
6. Serve with a lemon wedge over noodles, zoodles, or vegetables of your choice.

Recipe Notes

LOW FODMAP DIET NOTES:

To make low FODMAP shrimp scampi, you need to remove the garlic cloves from the oil before continuing. If you are serving the meal to someone who can eat garlic, you can dice the cooked garlic and mix it into their dish once you are ready to serve.

All information on the FODMAP content of foods comes from the Monash University Low FODMAP Diet App as of 4/29/18. For the most recent data, please refer to the app.