This low FODMAP shrimp recipe cooks juicy shrimp in garlic-infused olive oil, then finishes them in a quick lemon-butter pan sauce with parsley. It takes about 25 minutes, uses one skillet, and gives you real garlic flavor without the garlic itself.
A note on the diet: the low FODMAP diet is usually followed as a structured, short-term approach, ideally with a registered dietitian, and everyone’s tolerance is different. This recipe is for general information and is not medical advice.
Why This Low FODMAP Shrimp Recipe Works
Plain shrimp is a simple protein with no added ingredients to worry about, so most of the work is in the seasoning. Garlic and onion are high in fructans, the FODMAPs that commonly trigger symptoms. Those fructans do not dissolve into oil, so a properly made garlic-infused oil carries the flavor without them. Monash University explains this in its guide to onion, garlic and infused oils.
Low FODMAP Shrimp Recipe Ingredients
- 1 lb (450 g) shrimp, peeled and deveined
- 2 tablespoons garlic-infused olive oil (the oil only, with no garlic pieces)
- 1 tablespoon unsalted butter
- ¼ cup low FODMAP chicken or vegetable broth (see the label note below)
- 1 tablespoon fresh lemon juice
- ¼ cup fresh parsley, chopped
- ½ teaspoon paprika (optional)
- Salt and pepper, to taste
Check These Two Labels
- Broth. “Gluten-free” does not mean low FODMAP. Many store-bought broths contain onion or garlic, so choose one with neither, or a stock certified low FODMAP.
- Garlic-infused oil. Pick a certified product or one made by a true infusion method. Avoid oils with garlic pieces floating in them. If you make it at home, remove all the garlic and store the oil safely, since homemade infused oils need careful handling.
How to Make Low FODMAP Shrimp
- Prep the shrimp. Thaw them if frozen, peel and devein if needed, and pat them very dry with paper towels so they sear instead of steaming.
- Heat the oil. Warm the garlic-infused oil in a large skillet over medium-high heat until it shimmers but does not smoke.
- Cook the shrimp. Add them in a single layer and cook 2 to 3 minutes per side, until pink and opaque. Do not crowd the pan.
- Add the sauce. Add the butter, broth, lemon juice, salt, pepper and paprika. Stir for a minute or two, until the butter melts and the sauce thickens slightly.
- Finish. Stir in the parsley and serve right away with a lemon wedge.
Tips for the Best Low FODMAP Shrimp Recipe
- Dry shrimp brown better. Moisture on the surface is the main reason shrimp turn pale and soft.
- Do not overcook. Shrimp are done as soon as they are pink and opaque, around 145°F (63°C) inside. Past that point they turn tough and rubbery.
- Skip fresh garlic. Even a little cooked into the dish adds fructans, so use only the oil.
- Read spice labels. Paprika is fine on its own, but spice blends and curry powders often contain onion or garlic powder.
- Swap the protein if you like. White fish such as cod works with the same sauce.
What to Serve With It
Plain rice, quinoa or gluten-free pasta soak up the sauce well. A cucumber salad or roasted carrots make easy sides. Our lemon ginger fish with rice is another low FODMAP-style dinner built on simple ingredients.
Variations
- Spicy: chili flakes or cayenne. Check hot sauces and sriracha, which often contain garlic.
- Extra lemon butter: add a little more butter and lemon zest at the end.
- Coconut curry: a splash of coconut milk and a curry powder with no onion or garlic.
- Herb “pesto” shrimp: toss with basil blended into garlic-infused oil.
- Scampi style: serve over gluten-free pasta or rice noodles with extra lemon.
- Shrimp tacos: warm corn tortillas, shredded lettuce and a squeeze of lime.
Watch portions. Some popular add-ins are only low FODMAP in small servings, including avocado, asparagus, zucchini, tomato, mango and coconut milk. Check current serving sizes in the Monash University FODMAP Diet app before adding them.
Storing and Reheating
- Refrigerator: cool slightly, then keep in an airtight container for up to 2 days.
- Skillet: warm over medium heat with a splash of water or broth, covered, for 2 to 3 minutes.
- Microwave: cover with a damp paper towel and heat in 30-second bursts.
- Oven: 300°F (150°C), covered with foil, for 5 to 7 minutes.
Reheat gently. Shrimp turn rubbery quickly when heated too long.
Low FODMAP Shrimp Recipe Card
Easy Low FODMAP Shrimp (Gentle & Delicious)
Ingredients
Equipment
Method
- Prepare the Shrimp: Thaw the shrimp (if frozen) and pat them dry with a paper towel to ensure they cook evenly.
- Heat the Pan: In a large skillet, heat the garlic-infused olive oil over medium-high heat. Allow the oil to heat up, but not to smoke.
- Cook the Shrimp: Add the shrimp to the hot skillet and cook for 2-3 minutes on each side, or until the shrimp turn pink and opaque. Be sure not to overcrowd the pan, so the shrimp cook evenly.
- Add the Seasoning: Once the shrimp are cooked, add the butter, chicken broth, lemon juice, salt, pepper, and paprika (if using) to the pan. Stir to combine and let the sauce simmer for another minute or two, allowing the flavors to meld together.
Notes
- Garlic-infused Olive Oil: If you’re on a low FODMAP diet, be sure to use garlic-infused olive oil instead of fresh garlic, as garlic itself is high in FODMAPs. The oil captures the garlic flavor without causing digestive issues.
- Shrimp Alternatives: If shrimp isn’t your preferred protein, you can swap it for other low FODMAP-friendly options like white fish (cod, tilapia) or even chicken.
- Side Dish Ideas: This dish pairs well with roasted vegetables, quinoa, gluten-free pasta, or a fresh salad.
- Storage: Leftovers can be stored in an airtight container in the fridge for up to two days. Reheat gently to preserve the shrimp’s tender texture.
Low FODMAP Shrimp Recipe FAQs
Is shrimp low FODMAP?
Plain, unseasoned shrimp is generally considered low FODMAP. Breaded or pre-marinated shrimp can contain onion or garlic, so check the ingredients.
Can I use fresh garlic?
No. Garlic is high in fructans. Use garlic-infused oil, which carries the flavor without them.
Is store-bought chicken broth low FODMAP?
Often not. Many contain onion or garlic. Choose one without either, or a certified low FODMAP stock.
Is this recipe safe for IBS?
Many people with IBS use low FODMAP recipes, but triggers differ from person to person. A registered dietitian can help you test your own tolerance.
Can I use a different protein?
Yes. White fish like cod or tilapia works in the same sauce, and so does chicken, with longer cooking times.
How do I stop the shrimp from getting rubbery?
Cook them 2 to 3 minutes per side only, and remove the pan from the heat as soon as they are pink and opaque.
Disclaimer
This article is for general information only and is not medical advice. If you have IBS or another digestive condition, talk to your doctor or a registered dietitian before changing your diet.
