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Low FODMAP Paella

November 1,2018

Joanna Baker APD & RN
Bowl containing low FODMAP paellaI love paella, its fresh, summery & delicious. This Spanish street food is super easy to make and is perfect with glass of Sangria on a balmy summer evening.

Strictly speaking, there is no one true recipe for Paella and there are probably as many variations on Paella as there are bulls in Spain. There are, however, a few key ingredients – garlic, onion, paprika, chorizo and seafood all feature highly. The first two of course are not so ideal for those of us who have a sensitive belly and prefer a FODMAP diet over hiding in the bathroom.

So here’s my version of Paella, ReDuxed of course to make it low FODMAP but still full of flavour.

The changes I made to make my Paella low FODMAP are:

  • Remove onion and replace it with the green part of the spring onion.
  • Remove garlic and replace with garlic infused olive oil.
  • Remove the high FODMAP vegetables, including mushrooms and peas, and replace them with low FODMAP alternatives
  • I used FODMAPPED for You Chicken stock which does not contain onion or garlic.

Low FODMAP Paella

Prep time 10 minutes
Cook time 15 minutes
Serves 4


  • Small pinch of saffron
  • 100ml boiling water
  • 1 tablespoon Cobram Estate garlic infused olive oil
  • 1 cup of peeled & deveined prawns
  • 12 scallops (roe off)
  • 1 cup of Calamari rings
  • 2 chopped tomatoes
  • 1 diced red capsicum
  • 500ml FODMAPPED for You Chicken stock
  • 2 cups of cooked medium grain rice
  • 3 cups of spinach
  • ½ cup green spring onion leaves
  • 2 teaspoons smoked paprika
  • 1 teaspoon chilli flakes (optional)
  • Flat leaf parsley & lemon to garnish


  1. Place saffron and boiling water in a glass and leave to stand.
  2. Heat the garlic infused oil in a large deep frying pan, cook the prawns, scallops and calamari in batches and set aside.
  3. Place the tomatoes and capsicum in the hot pan and cook for a few minutes, until they begin to soften. Add the water and saffron mixture, chicken stock, cooked rice, chilli flakes and paprika. Bring to a simmer and reduce heat.
  4. Once the stock has reduced, stir through the spinach, green spring onion leaves and return the seafood to the pan. Cook for a further 5 minutes.
  5. Serve with flat leaf parsley, lemon wedge and Sangria