Memorial Day gatherings are all about fun, food, and hanging out with friends and family. If you’re following a low FODMAP diet, though, finding snacks that won’t mess with your stomach can feel like a pain.
These 14 Low FODMAP finger foods let you enjoy the holiday without digestive drama, and might even impress your guests.
Backyard barbecue? Potluck picnic? Either way, having something tasty that everyone can eat makes things better. From savory bites to sweet treats, these recipes are perfect for warm weather and easy to grab while you chat.
They’re gluten-free, gentle on the belly, and honestly, you might see them disappear fast at any Memorial Day event.
Asian Turkey Lettuce Wraps
Need a finger food that’s low FODMAP and perfect for Memorial Day? Asian Ground Turkey Lettuce Wraps are a great pick.
Ground turkey is seasoned with ginger for that real-deal Asian flavor.
Water chestnuts add crunch without FODMAP worries. Pile the filling into crisp lettuce leaves for a cool, hand-held snack.
Try a certified Low FODMAP Hoisin Sauce if you want to amp up the taste. These wraps come together in about 30 minutes.
Deviled Eggs
Deviled eggs are always a hit at Memorial Day, and they’re naturally low FODMAP. These tasty bites are simple to make and tend to vanish quickly.
To whip up Low FODMAP Deviled Eggs, you’ll just need hard-boiled eggs, FODMAP-friendly mayo, white vinegar, and a few seasonings.
Watch out for mayo with garlic or onion powder, those are a no-go. For a little extra something, sprinkle crispy bacon on top.
These are easy to prep ahead and stash in the fridge until the party starts.
Roasted Eggplant Dip
This Roasted Eggplant Dip is a creamy, crowd-pleasing starter that won’t bother sensitive stomachs. It’s made with FODMAP-friendly ingredients like eggplant, lemon juice, and garlic alternatives.
Just roast eggplant until soft, then blend it with tahini or peanut butter, lemon juice, and herbs. The dip is full of heart-healthy benefits and might even help lower cholesterol.
Serve it with cucumber slices or a small bag of corn chips (about 50g keeps it low FODMAP). Creamy, flavorful, and a total winner!
Warm Spinach-Feta Dip
This Low FODMAP Spinach Feta Dip is a crowd-pleaser for Memorial Day. It mixes wilted spinach, creamy feta, and a blend of cream cheese and yogurt.
You can serve it warm, just pop it in the oven at 400°F until it’s bubbling. If you want to lighten it up, try fat-reduced feta.
Pair this dip with corn chips (stick to 50g) or fresh veggie sticks. Creamy, savory, and honestly, people always want seconds.
Prosciutto-Wrapped Melon
Prosciutto-wrapped melon is a classic low FODMAP finger food for Memorial Day. Sweet cantaloupe meets salty prosciutto in this refreshing Italian appetizer.
Just cut ripe cantaloupe into cubes or use a melon baller for neat spheres. Remember, 3/4 cup (121g) is a low FODMAP serving.
Wrap each piece with a thin slice of prosciutto and skewer with a toothpick. A fresh mint leaf on top? Not required, but delicious.
No cooking involved, which is always a plus.
Shrimp, Pineapple & Bacon Skewers
These skewers are a must for Memorial Day. You’ll need raw shrimp, half-cooked bacon, and fresh pineapple chunks.
Stack a pineapple chunk on a shrimp, wrap with bacon, and skewer it all together. Easy.
Keep the pineapple to 1 cup (140g) total for a low FODMAP version. Shrimp, Pineapple and Bacon Skewers are sweet, savory, and super easy to eat with your hands.
Bacon-Wrapped Shrimp
Bacon-wrapped shrimp is a classic low FODMAP appetizer for Memorial Day. All you need are a few ingredients, and it cooks up in about 10-15 minutes.
Pick large shrimp and wrap each with half a slice of bacon. Partially cook the bacon first so the shrimp don’t get rubbery.
Oven or air fryer both work great. Brush with a low FODMAP BBQ sauce for a little extra kick.
Hot Spinach-Artichoke Dip
If you want a creamy, crowd-pleasing dip that won’t upset your stomach, this Low FODMAP Hot Spinach Artichoke Dip is it.
Swap in garlic-infused olive oil instead of fresh garlic and use lactose-free cream cheese. Artichoke hearts are measured to keep things gut-friendly.
Mix, bake, and serve with veggie sticks or corn chips. No one will guess it’s FODMAP-friendly.
Smoked Salmon & Dill Arancini
Want to impress your guests with a party snack that’s low FODMAP? Smoked Salmon & Dill Arancini Balls are just the thing.
Crispy on the outside, creamy inside, and packed with smoked salmon and fresh dill. The flavors really pop.
Make them ahead and freeze after baking. When it’s party time, just defrost and reheat in the oven.
A squeeze of lemon before serving brightens up the flavor. These are finger food magic.
Shredded Pork Nachos with 3-Cheese Queso
Craving a crowd-pleaser that won’t wreck your gut? Shredded Pork Nachos with 3-Cheese Beer Queso totally fit the bill.
Crispy tortilla chips, tender shredded pork, and melty cheese queso, what’s not to love? Just keep your portion moderate to stay low FODMAP.
Cherry tomatoes and black olives add some extra color and flavor. You can prep the pork ahead and assemble right before serving.
Dutch Bitterballen
Bitterballen are classic Dutch snacks that you can make low FODMAP with a few tweaks. These crispy meat croquettes have a crunchy shell and creamy center.
Usually made with beef, but chicken, turkey, or pork all work if that’s what you’ve got.
For low FODMAP, just use gluten-free breadcrumbs and lactose-free milk in the ragout. Gluten-free bitterballen are spot-on for Memorial Day finger food.
Serve them hot with a bit of mustard. These Dutch treats are always a hit.
Bacon-Wrapped Pineapple Bites
Sweet and salty, these appetizers are as simple as it get. All you need are pineapple chunks and thin bacon slices.
Chop fresh pineapple into bite-sized pieces, wrap with half a bacon slice, and secure with a toothpick.
If you’re feeling fancy, drizzle with maple syrup for extra sweetness or add a pinch of paprika. They go great with Fancy Party Potatoes, too.
Bake until the bacon crisps up. These are always gone before you know it.
Sweet Orange Chicken Wings
Need a surefire hit for your Memorial Day get-together? Sweet Orange Chicken Wings are just the thing.
They combine fresh orange juice, soy sauce, and sesame seeds for a flavor that stands out.
Completely low FODMAP, so guests with sensitive stomachs can dig in without worry.
These wings can be made ahead, which makes party prep way less stressful. Crispy on the outside, juicy on the inside, what’s not to love?
Hot Buffalo Chicken Wings
Spice up your Memorial Day with these tasty Low-FODMAP Buffalo Chicken Wings. They won’t upset your stomach, which is honestly a relief for anyone who’s tired of skipping the wings.
They’re baked instead of fried. Somehow, they still turn out super crispy, kind of surprising, right?
The secret? Coat the wings with cornstarch before baking. That trick really helps get the crunch just right.
Season with salt and pepper, then toss in a low FODMAP buffalo sauce. No one at your table will guess they’re FODMAP-friendly.
If you’re in a hurry, try making them in your air fryer. Oh, and they’re gluten-free and lactose-free too.
Conclusion
Memorial Day’s about good company and great food, but if you’re eating low FODMAP, it can feel tricky. Turns out, you’ve got options, 14 finger foods that’ll keep your stomach happy and your taste buds interested.
Cucumber and dill cottage cheese bites? Yes, please. Or maybe you’re more into “cheesy” kale chips, honestly, they’re better than you’d expect.
There’s also green goddess dip, pumpkin seed dip, and FODMAP-friendly hummus to round out your snack table. These dips are perfect for piling onto veggies or crackers, and they don’t scream “special diet.”
Your friends probably won’t even notice these treats are made for digestive comfort. Whether you’re outside on the patio or just trying to bring a little summer inside, these snacks fit right in.