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Two low FODMAP turkey rice cakes on a matte-black ceramic plate, topped with seasoned turkey crumbles, cucumber slices, and chopped chives, with a teal-handled fork beside them on a rustic walnut tabletop with subtle teal undertones and a softly blurred dark-slate backsplash.

Low FODMAP Turkey Rice Cakes

Quick, gut-friendly low FODMAP turkey rice cakes deliver lean protein atop crisp rice cakes for a protein-packed Fitness Fuel snack or light meal.
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Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Course Snack
Cuisine American
Servings 1 Person
Calories 360 kcal

Equipment

  • Nonstick or stainless-steel skillet
  • Spatula
  • Measuring spoons
  • Knife & cutting board (for garnishes)
  • Plate
  • Rice cakes (plain, no high-FODMAP additives)

Ingredients
  

Turkey Mixture

  • 100 g ground turkey lean, e.g., 93% lean/7% fat
  • 1 tbsp garlic-infused oil no garlic solids
  • ¼ tsp dried oregano or dried thyme
  • Pinch of salt
  • Pinch of black pepper

Assembly

  • 2 plain rice cakes ensure no high-FODMAP additives
  • ½ cup cucumber sliced (about 50 g)
  • 1 –2 lettuce leaves e.g., butter lettuce
  • 1 tbsp chives chopped (green parts only)
  • 1 lemon wedge

Optional Extras

  • 1 –2 tbsp lactose-free yogurt for sauce
  • Small handful chopped olives check brine for low-FODMAP ingredients

Instructions
 

prep:

  • Gather all ingredients. Pat ground turkey dry if excessively moist. Slice cucumber or prep lettuce and chop chives.
    Ingredients for low FODMAP turkey rice cakes are neatly arranged on a teal wooden surface, including a bowl of ground turkey, sliced cucumbers, chives, a bottle of garlic-infused oil, a frying pan, and a knife.

Heat:

  • Place skillet over medium gas flame. Add garlic-infused oil; heat until shimmering but not smoking.

Cook:

  • Add ground turkey. Break into small crumbles with spatula. Season with oregano (or thyme), salt, and pepper. Cook, stirring occasionally, until turkey is uniformly browned and internal temperature reaches ≥74 °C (165 °F), about 6–8 minutes.
    Ground turkey browning in a stainless-steel pan on a gas burner, stirred with a teal-handled spatula in a rustic TummyVibes kitchen.

Assemble:

  • Arrange 2 plain rice cakes on plate. Evenly distribute cooked turkey crumbles atop each rice cake.
    A hand spooning seasoned turkey onto a rice cake on a matte-black plate in a TummyVibes kitchen setting.

Garnish:

  • Top turkey layer with cucumber slices or lettuce leaf, then sprinkle chopped chives. Squeeze lemon wedge over top if desired. For yogurt sauce option, drizzle 1–2 tablespoons next to or atop turkey.

Serve:

  • Enjoy immediately while turkey is warm to maintain crisp rice cake texture.

Notes

Nutrition Information

Basis: Per serving using 100 g cooked ground turkey (93% lean/7% fat) + 2 plain rice cakes (approx. 28 g total) + 1 Tbsp garlic-infused oil + minimal garnish. Values are approximate and should be adjusted based on exact brands/portions.
Nutrient Amount per Serving % Daily Value*
Energy 360 kcal —
Protein 30 g 60%**
Total Fat 18 g 23%
• Saturated Fat 4 g 20%
• Monounsaturated Fat ~6 g —
• Polyunsaturated Fat ~3 g —
Cholesterol 100 mg 33%
Total Carbohydrate 16 g 6%
• Dietary Fiber 1 g 4%
• Sugars 1 g —
Sodium 350 mg 15%
Potassium 300 mg 9%
Calcium 30 mg 3%
Iron 2 mg 11%
Vitamin D 0 µg 0%
Vitamin B6 ~0.3 mg 20%
Vitamin B12 ~1 µg 42%
Niacin (B3) ~6 mg 38%
Folate ~5 µg DFE 1%
Omega-3 Fatty Acids 0.1 g —
* Percent Daily Values (%DV) are based on a 2,000-calorie diet.
** Protein %DV calculated as 50 g/day reference; individual needs vary.

Important Notes & Substitutions

  • Strict Low-FODMAP Compliance:
    • Garlic-infused oil is low-FODMAP because fructans are not oil-soluble; ensure no garlic solids remain monashfodmap.com.
    • Plain rice cakes in a serving of 2 cakes (~28 g) are within low-FODMAP limits; avoid exceeding 2–4 cakes per sitting alittlebityummy.com.
    • Cucumber, lettuce, chives (green parts) and lemon juice used are low-FODMAP in recommended portions.
    • Avoid any onion or garlic pieces; use only infused oil and green onion tops or chives.
  • Protein Source: Use lean ground turkey (93/7 or leaner). Verify no added high-FODMAP fillers in packaged turkey.
  • Oil Considerations: Although garlic-infused oil is low-FODMAP, high-fat foods may trigger symptoms in sensitive individuals; adjust oil amount if needed.
  • Portion Control: Monitor individual tolerance; if reactive, reduce portion or omit garnish.
  • Substitutions:
    • Ground chicken (lean) may be used if turkey not available; confirm similar nutrition.
    • Herbs: swap oregano/thyme for rosemary or basil (low-FODMAP in small amounts).
    • Garnish: instead of cucumber, use grated carrot (low-FODMAP up to ~75 g).
    • For additional healthy fat: drizzle extra-virgin olive oil sparingly, if tolerated.
  • Storage & Meal Prep:
    • Cook turkey in batch; store cooked turkey in airtight container in refrigerator up to 48 hours.
    • Assemble on rice cakes just before serving to maintain crispness.
  • Safety & Temperature: Confirm turkey reaches internal temperature ≥74 °C (165 °F) to eliminate pathogens.
  • Medical Considerations: Individuals with IBS should consult healthcare provider/dietitian for personalized advice. This recipe aligns with Monash low-FODMAP guidelines but individual tolerance varies monashfodmap.com.
  • Nutrition Tracking: For precise tracking (e.g., in clinical contexts), weigh cooked turkey post-cook and measure exact rice cake weight; use lab-analyzed nutrition databases when available.
Keyword gut-friendly turkey bites, lean protein snack, low FODMAP snack, rice cake topping