BBQ Wings (low FODMAP) & give-a-way!

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Happy Hump Day! Today, I have a quick recipe and give-a-way!  Casa de Sante reached out to see if I might want to try their spice blends that are onion and garlic free.  I suggested they send along their BBQ Rub made with turbinado sugar, salt, smoked paprika, black pepper, oregano, asafoetida, cayenne and cumin and their Lemon Herb Seasoning too!

bbq rub

And, then I made some quick baked bbq wing appetizers for my boys.

bbq wings

The BBQ flavor was slightly sweet and savory with a little hint of heat.

Their Lemon Herb seasoning is made with lemon peel, salt, asafoetida, basil and pepper.  I will add this to our boneless chicken breast tonight and grill it up….will let you know how it tastes!

Today, I am providing a give-a-way: one packet of the BBQ seasoning and one packet of the Lemon Herb seasoning to try!  Just leave a comment stating your favorite low FODMAP BBQ fare here on this post for a chance to win! I welcome your BBQ inspiration!

To learn more about Casa de Sante and/or to purchase their products, click here.  Disclaimer: I am unaware of these spice blends have been officially tested for FODMAP content but they appear suitable to me! If you want a simple baked wing recipe, then here you go:

I am so grateful that summer is here! I just returned from a quick, impromptu trip to Maine with my sister. It was so peaceful in Maine on a Monday and Tuesday…no weekend craziness or crowds.

We walked the beach w/ Lucy…

lucy beach

and…walked the beautiful Marginal Way in Ogunquit too.

marginal way

Heading back this weekend to celebrate Father’s Day with my kids and husband. It is my happy place. I hope you can enjoy some time in your happy place soon too! 🙂

70 replies on “BBQ Wings (low FODMAP) & give-a-way!

  • Kate

    One of our favorite grilling meals is to marinate chicken thighs in maple syrup and Dijon mustard (we do about 1/3 cup of syrup and 1/4 cup of mustard), throw in some salt & pepper, some low-FODMAP herbs and spices and/or a dash of hot sauce. Marinate in the fridge for a couple hours and then grill on low heat and serve with some grilled veggies and a risotto or rice side dish (with chopped tomatoes for added for color). Perfect sweet and spicy flavor. It’s always a big hit with our kids and guests.

  • Diana G

    my favorite bbq is greek style chicken breast kabobs made with lemon juice and oregano. thanks, would love to try these spices!

  • Megan King

    I really like BBQ pork loin that has been tenderized- yum! With a side of potato salad and veggies or fresh fruit.

  • Sarah C

    Nothing like BBQ ribs, delicious! Thanks for sharing these garlic and onion free spice blends, definitely want to try them out!

  • Jen

    My favorite BBQ low-fod staple is a pasta salad made with GF pasta, safe veggies, and a homemade vinaigrette!

  • Jennifer Kershner

    One our favorite recipes is Grilled Lemon Chicken is from Ina Garten’s The Barefoot Contessa cookbook. She includes a dipping sauce that is out of this world and for me, low fodmap friendly.

  • Kristen M

    I would LOVE to try these spices! My fav BBQ dish is grilled shrimp marinated in S&P, lemon juice, and parsley.

  • Arlene Hoffman

    I love grilled corn on cob. Also just try grilled romaine lettuce with homemade lemon/mustard vinaigrette. Yum.

  • Judy Gucker

    I love to make a FODMAP friendly rub for pork tenderloin and grill them 15 minutes, flip and grill for another 15 minutes.

  • Jessica Schmalz

    We have a huge garden and eat a lot of grilled zucchini. Salt and pepper with a little olive oil.

  • carolyn

    baby potatos, yellow pepper, eeov, salt/pepper & butter wrapped in tin foil and slow cooked on the grill. Simple yet delicious!

  • Jordan S.

    For BBQs, I usually go with some grilled chicken! That usually goes over well. Also I’ve done a strawberry cobbler with gluten free oats for dessert in the past. Can’t wait to try it again this year!

  • Tiffany Cain

    I am from Kansas City and Love BBQ but can’t really eat it because of all the garlic and onion in things. I am very excited to try these.

  • Judith Wiesberg

    I toss buffalo wings in a plastic bag with Moroccan Rub from Dean and DeLuca and a dash of salt. Then I bake them on a non-stick cookie sheet at 450 degrees for about 40 minutes. Nice and crispy. The Rub has neither onion nor garlic in it, but plenty of lovely spices. I’m sure it would be great for barbecued or roasted meats.

  • Marissa

    We found a local brand here in NC of BBQ sauce that was low fodmap and delicious! I will have to look it up! We usually marinate chicken in balsamic vinegar with olive oil, fresh rosemary and a dab of salt. Sometimes we put in a bit of garlic (NOT lowfodmap) or use garlic infused oil(low fodmap) and serve with grilled eggplant and rice and side salad. Yum! I LOvE your blog and recipes. Thanks so much for helping me with low fodmap creative recipes!! Ps I have a dog named Lucy too!

  • Renee

    My favorite is to whip up a balsamic vinaigrette walnut concoction and drizzle it over grilled asparagus and zucchini. The sweetness from the glaze and the smoky flavor from the grill is perfect.

  • Robin in New Jersey

    Hands down, grilled chicken. We found an orange salad dressing that has no onion or garlic that we use on the chicken. YUM!

  • Michaela

    BBQ Chicken kabobs with my favorite vegetables and fruit are easy and taste yummy on a summer day!

  • Barbara

    We are big fans of barbecued chicken thighs, being dark meat lovers. A low-FODMAP rub in which smoked paprika plays a big part, along with cumin, oregano, salt and pepper, hits the spot.

  • sharon

    Good old fashion BBQ ribs are my favorite. I used to eat them all the time, but now my body can’t tolerate any BBQ sauces so am hoping the one you talked about today will work for me.

  • Becky benjamin

    We loved grilled fresh fish marinated in low fodmap garlic olive oil. The spices sounds tasty. Thanks for the giveaway!

  • Rhiannon

    Grilled salmon in very simple homemade Asian marinade of sesame oil, Coconut Aminos, minced ginger, and minced ginger–DEFINITELY!

  • Sheila Green

    I would love to try the spices. But I I am a bit confused if were talking grilled or barbecued. Principal barbecued chicken breast chicken breast in a pan cover it with foil and bake at 4:25 for about 20 minutes then remove the foil and put a hoisin sauce on and bake at 3:50 for another 10. They are always lovely tender and juicy. Just talk grilled, this week I took in mixed lemon curd with Dijon mustard and he’s a little garlic infused olive oil in it and make the most amazing salmon. It is probably my new favorite salmon.

  • Emma Scott

    My favourite fodmap BBQ recipe is Thai Lime & Chilli Shrimp (Prawn) Skewers. I dont have any actual measurements but for the marinade I mix the following;
    – Lime Juice
    – Dash of garlic infused olive oil
    – Chilli flakes or fresh chilli (I think you call them hot peppers here)
    – Chopped Coriander (Cilantro)
    – Pinch of salt

    So quick and delicious. Have them in a rice noodle salad, as a side to your BBQ steak or just on there own!
    *I have just relocated to the U.S from Aus so im not 100% sure on what different names some of the ingredients go by

  • Amanda S

    Love chicken wings but unable to use my usual recipe as it includes garlic 🙁
    As for BBQ Fare, I have been loving this fresh Greek zoodle salad with cucumber, tomato, zoodles, feta, and balsamic vinegar. Super simply but absolutely lovely and refreshing in the summer!

  • Rachel

    My favorite thing to grill during the summer, Rosemary grilled green beans.
    Fresh picked green beans from the garden tossed in olive oil with fresh picked rosemary, s&p. Let marinade a few hours or overnight is best but not necessary. Grill till tender. Delish! My kids eat them like they are French fries.

  • Brook Gideon

    I am fairly new to FODMAP but we grill year round. I love grilled shrimp corn tacos. Yum. These all sound delicious. I have been craving wings and good to know there are options out there!

  • Susan

    Love to prepare all kinds of fish/seafood with grilled veggies and fodmap friendly herbs and spices.

  • Fena

    My favorite things to grill are zucchini and polenta rounds. I brush the zucchini lightly with a little bit of olive oil, add salt & pepper, and a squirt of fresh lemon juice. For the polenta, again, a drizzle of olive oil, fresh chopped basil, and a sprinkle of parmesan. Yum!

  • Brittany Froelich

    Keeping it simple with BBQ-ing… Grilled Pineapple is my favorite. Can toss a little cinnamon on it and make it a dessert. Or, perhaps you want to wrap bite size pieces with bacon and make it an app. Or, throw some on skewers with bell peppers. So many uses for pineapple and so easy to do!

  • Linda M.

    Our favorite BBQ is salmon; I use lots of lemon thyme that I grow year round, some sea salt, pepper and olive oil. I really think the lemon thyme is more flavorful then the lemon juice. We BBQ steaks last weekend, but I just put salt & pepper on them, as we can’t use our old rub anymore since I can’t eat most of the ingredients. Thank you for the beautiful pictures of the coast line and your cute dog.

  • Denise Weber

    We love to grill chicken and steak. We have been just using sea salt and fresh ground pepper as I am new to this but I am enjoying all the recipes I have tried. The seasonings sure would be nice to use. Your dog is just beautiful. what breed is she? Beautiful beach too.

  • Karen Keohan

    We grill hanger steak, chicken breasts or thighs with a combination of tamari, minced fresh ginger, tumeric and garlic infused olive oil.

    Tumeric adds a beautiful golden color to foods and is touted to have many health benefits. : – )

  • Rachel

    Would love to try these rubs! My favourite thing on the bbq is a white fish stuffed with lemongrass and coriander and grilled over the coals! Mmmmm!

  • Ann Kelly

    Thanks for your post. I’m excited to try these. Product is sold with 6 pkgs 1.25 oz each. I contacted Casa de Sante to ask if I could mix 3 of one kind and 3 of another and they said yes. So I’m ordering the BBQ rub and the Mexican herbs. Can’t wait to try.
    Thanks again – I really enjoy your blog.

  • Tami Walker

    We love BBQ pork chops that I first marinate in maple syrup, coconut oil and sesame seed oil, to this I add ground almonds, ground coconut and S&P. I use a coffee grinder to grind the almonds and coconut. Yum sweet and nutty.

  • Tami Walker

    We love BBQ pork chops that I marinade in pure maple syrup, sesame seed oil and coconut oil, to this I add ground almonds, ground coconut and S&P. I grind the almonds and coconut in a coffee grinder. Yum sweet and nutty.

  • Wendy

    We eat almost anything on the grill. My father’s Southern BBQ pork is the bomb! And my mother-in-law’s potato salad is a great accompaniment to any BBQ feast. These wings look awesome.

  • Angie W

    I love grilled potato salad! Parboiled potatoes thrown on the grill to finish cooking while getting a lovely char are the best for potato salad!

  • Maree Kniest

    Favorite thing to BBQ: fresh salmon and veggies! Also turkey burgers. I am so excited about these spice blends.

  • Sandie Saporito

    We love grilled salmon, but everything tastes better grilled doesn’t it? I make it even better with my low fodmap white BBQ sauce.
    Can’t wait to try the wings, my son-in-law loves them.

  • Rosemary Journal

    A family favorite is shish-ka-bob of steak and green pepper. I have struggled to adapt the components. Onion is wonderful but for low fodmap, I have used large stems of scallions though they are tricky to skewer. I’ve been seeking a substitute for mushrooms and have tried radishes. The trick is getting everything to cook at the same time so soft veggies like tomatoes get tossed into a salad. Baste with olive oil or Italian dressing

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