Saltine Crackers with Mild Cheese
Bland, soothing, and reliably gentle when nothing else sounds safe. Six saltines with mild cheddar deliver zero fiber and 8g protein—the default flare snack that won't betray you.
Saltine Crackers with Mild Cheese
Bland, soothing, and reliably gentle when nothing else sounds safe. Six saltines with mild cheddar deliver zero fiber and 8g protein—the default flare snack that won't betray you.
Ingredients
- Moderate FODMAP
- Low FODMAP
- Moderate FODMAP
Instructions
Arrange the 6 saltine crackers on a clean plate.
Equipment: plateTop each cracker with a thin slice of cheese, or cut the cheese into small cubes and serve alongside for easy pairing.
Drizzle with honey if desired for a sweet-savory contrast that adds gentle calories.
Serve immediately, or warm in the microwave for 10-15 seconds to slightly soften the cheese.
Tip: Warming makes the cheese slightly more digestible for some people
Notes
Storage
Eat immediately for best texture. Crackers will soften if assembled ahead. Store crackers in an airtight container for up to 1 week. Cheese keeps refrigerated for 7-10 days after opening.
Cheese selection
Mild cheddar aged 2-3 months has about 0.1g lactose per ounce. For even lower lactose, choose extra-sharp cheddar aged 18+ months, which has virtually no lactose. Colby and Swiss are also well-tolerated.
Gluten-free option
Use rice crackers or certified gluten-free saltines to avoid wheat fructans. This makes the recipe more FODMAP-friendly and suitable for celiac disease.
Protein boost
Add 2-3 slices of plain deli turkey or chicken for another 10g protein without adding fiber. Avoid flavored deli meat with garlic or onion.
Scaling
This is a single-serving snack providing 195 calories and 8g protein. Double or triple for a light lunch, or serve alongside bone broth for a complete flare meal.
IBD Considerations
Diet Protocol Compliance
How this recipe fits common IBD dietary approaches
