Seafood Fest: Paella – Low FODMAP Friendly

Pretty Delicious Life Low Fodmap paella

Seafood in all forms is hands down my favorite food, especially in summertime. Growing up in New England, a love of seafood just kind of naturally finds its way into your soul, sets up shop and never, ever leaves. I’ve been lucky enough to eat some of the freshest lobster, scallops, and fish available and firmly believe that summer doesn’t truly begin until you’ve had a fresh Maine lobster roll (on a GF bun, obviously).

I am kicking Seafood Fest off with my low FODMAP friendly version of Spanish Paella, one of my all time favorite seafood dishes. There are over 200 known versions of this dish, historically prepared as a shared lunch for Spanish laborers in the eastern coastal town of Valencia.

Due to the proximity of Valencia to the sea, as the dish evolved seafood naturally made its way in. I chose to use shrimp, mussels, and scallops in my version but you are free to use whatever you have access to. As I always say, I’m not one to measure much when I cook or really follow recipes at all (I like to write them for you to follow!) so paella is a fun dish to make because you can really play around with the veggies and proteins you add in if you like. It’s the sweet profile of saffron, a must for paella, and careful preparation that really make this dish special. While I did not prepare my paella in a traditional manner over an open fire in a paella pan, if you have access to that A. I’m jealous invite me over and B. please by all means ignore my steps for preparation and let tradition take the wheel!


1/4 cup chopped red peppers

1/4 cup chopped yellow peppers

1 can fire roasted tomatoes

1 can peas, drained and rinsed*

2 whole small zucchini or yellow squash, chopped

2 cups white rice

2 cups chicken broth

2 tbsp garlic infused olive oil

1 tsp oregano

1 tsp turmeric

2 tsp paprika

1 tbsp sumac

2 pinches saffron

salt + pepper to taste

10 large whole shrimp, peeled + deveined

1 cup bay scallops

1 lb mussles

*Canned peas are the lowest in FODMAPs but must be drained and rinsed. A 1/4 cup serving is considered low FODMAP friendly.

  1. Heat 2 tbsp of garlic infused olive oil in a large frying pan on medium high heat.

  2. Add fire roasted tomatoes to pan as soon as oil is heated, frying until soft.

  3. Add in 2 cups of white rice, frying for about 2 minutes. Resist the urge to stir here as the crispy bottom layer of the paella is the most delicious!

  4. Next add in zucchini; now you may give a quick stir to incorporate.

  5. After zucchini is fully incorporated, add in broth, followed by all herbs and spices.

  6. Allow to cook for 5 minutes before adding in seafood.

  7. Add in shrimp + scallops first as they take slightly longer than mussels to cook. After about 2 minutes, add in mussels and continue cooking for another 5 minutes.

  8. Turn heat off and remove pan from heat to cool another 5 minutes before serving.

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