Low FODMAP Popped Lentils

Low FODMAP Popped Lentils

Ok I must admit that I haven’t always been a fan of lentils. I know that many people absolutely love them but I always struggled to find ways to add them to dishes that didn’t detract from the flavour or texture of the dish. Well I have found a perfect way to enjoy the beauty of lentils!

Popped lentils are crispy, crunchy and quite addictive! They can be eaten warm with a spoon for a tasty snack, or sprinkle them over a salad or some roast vegetables or use them as a side dish to your meal.

You may find that popped lentils are often made using dry lentils but it still works just as well with canned lentils. Plus, canned lentils are low in FODMAPs as the water soluble FODMAP content leaches out into the water in the canning process.

The serving size is suitable if you’re on the low FODMAP diet and is in line with the Monash Low FODMAP Diet App and the FODMAP Friendly app (at the time of writing).

Serves 2


  • 1 cup canned lentils
  • 1 tbs olive oil
  • ¼ tsp chilli powder
  • ¼ tsp mustard powder
  • ½ tsp dried oregano
  • Pinch salt


  1. Drain and rinse the lentils well
  2. Gently pat the lentils dry using kitchen/paper towel
  3. Heat the olive oil in a skillet/fry pan
  4. Then add the spices and salt and stir to heat
  5. Add the lentils and cook for 5-10 mins stirring regularly until the lentils are crispy and browned
  6. Remove the lentils from the skillet/pan to stop the cooking process and enjoy warm or cooled

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Nutrition facts

Per Serving

    Disclaimer: We recognize that some ingredients listed in this recipe may be a trigger food for some people. Please feel free to omit or substitute any ingredients that don’t work for you.

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