These 7-ingredient Low FODMAP Mediterranean Grilled Cheese Sandwiches are made using low FODMAP bread and filled with tomato, spinach, olives, and two types of low FODMAP cheese.
Great for a warm lunch or quick and easy supper, these Low FODMAP Mediterranean Grilled Cheese are scrumptious! Filled with FODMAP-friendly feta and mozzarella cheese, kalamata olives, spinach, and tomatoes, these sandwiches are packed with nutrition and flavor!
Shopping list
To make these low FODMAP Mediterranean Grilled Cheese Sandwiches, add these ingredients to your shopping list:
- Butter – 2 teaspoons
- Low FODMAP bread – 2 slices (I like Schär Deli Style Seeded Bread)
- Roma tomato – 2 slices
- Spinach leaves – ¼ cup
- Pitted kalamata olives – 2 tablespoons
- Sliced fresh mozzarella – 1 ounce or 28 grams
- Feta cheese – 1 tablespoon or 10 grams
Low FODMAP notes
In this section, I share information for certain ingredients that are either frequently asked about or that have suggested serving sizes to remain low FODMAP. We each have unique tolerance levels and nutritional needs. Please listen to your body (and if possible, work with a FODMAP-trained dietitian) to determine what is best for you. For more low FODMAP serving size info, please refer to the Monash FODMAP app and FODMAP Friendly website or app.
Butter does not contain carbohydrates (FODMAPs). It is a naturally low-lactose dairy product.
Feta cheese: A low FODMAP serving is 3 tablespoons or 40 grams. Lactose content may vary between brands. Look for products that have less than 1 gram of sugar per serving, like Athenos Traditional Feta. Find grams of sugar on the nutrition facts panel in the US.
Low FODMAP bread options can vary greatly depending on where you live. My personal favorite is Schär Deli Style Seeded Bread (a Monash low-FODMAP certified option in the US). For more options, check out my low FODMAP bread post.
Mozzarella is a low-lactose cheese. The recommended low FODMAP serving size is ¼ cup or 40 grams.
Olives contain minimal FODMAPs. Enjoy according to your appetite.
Roma tomatoes can be low FODMAP depending on the serving size. The low FODMAP serving size is one “small” Roma tomato or 75 grams. Large servings contain higher amounts of fructans.
Spinach is low FODMAP in servings of 1 ½ cups or 75 grams. Larger servings contain higher amounts of fructans.
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Low FODMAP Mediterranean Grilled Cheese
- Total Time: 15 minutes
- Yield: 1 1x
- Diet: Low Lactose
Description
These 7-ingredient Low FODMAP Mediterranean Grilled Cheese Sandwiches are made using low FODMAP bread and filled with tomato, spinach, olives, and two types of low FODMAP cheese.
Ingredients
- 2 teaspoons butter
- 2 slices low FODMAP bread, such as Schär Deli Style Seeded Bread
- 2 Roma tomato slices
- ¼ cup spinach leaves
- 2 tablespoons pitted Kalamata olives
- 1 ounce (28 grams) sliced fresh mozzarella
- 1 tablespoon (10 grams) feta cheese
Instructions
- Spread butter evenly onto both sides of each piece of low FODMAP bread.
- To one slice of bread, add the tomato slices, spinach, olives, mozzarella, and feta. Finish with the second slice of bread.
- Preheat sandwich press (or skillet over medium heat). Once hot, grill the sandwich (or cook in the skillet, flipping after 2-3 minutes per side) until bread is golden brown and cheese is melted.
- Serve warm.
- Prep Time: 5 minutes
- Cook Time: 10 minutes
- Category: Sandwich
- Method: Grill
- Cuisine: Mediterranean American
Madeleine says
Love some of your recipes posted.
I am on a high protein low carb and gluten free diet. I would have to modify many to reduce the amount of carbs. Gives me lots o f ideas!
★★★★
Emily says
Hi Madeleine! Thanks for the comment. And, I’m glad you were able to gather some ideas for your diet. That’s the beauty of nutrition – different “plans” work for different people. 🙂