Free Phase 2 SIBO-Friendly Recipes
Navigating Phase 2 of the SIBO Bi-Phasic Diet can be overwhelming.
Finding safe, freezer-friendly meals that are also low-histamine isn’t easy — so we built SIBOeating.com to help.
To get you started, here’s a free sample of a few of our Phase 2-compliant recipes — designed to be simple, satisfying, and easy to prepare.
No signup required. Just real food that fits your healing journey.
Each recipe follows Phase 2 of the SIBO Bi-Phasic Diet with histamine awareness.
What's Included:
✅ 3 Phase 2 SIBO + Histamine-Friendly Recipes
✅ Freezer and Reheating Instructions for Each Dish
✅ Created Specifically for Phase 2 of the Bi-Phasic Diet
Free Sample Recipes:
Zucchini-Parsnip Frittata
A cozy breakfast you can bake once and portion for the week.
Herb-Crusted Chicken with Roasted Carrots and Fennel
A sheet-pan meal that's as easy as it is delicious.
Slow-Cooked Beef Stew with Parsnips and Carrots
A comforting dinner perfect for batch cooking and freezing.
Want Even More Recipes?
SIBOeating.com offers a full library of freezer-friendly, Phase 2-compliant recipes designed to simplify your meal planning — updated seasonally.
All recipes are crafted to follow Phase 2 of the SIBO Bi-Phasic Diet with histamine awareness. Always consult your practitioner before dietary changes
Zucchini-Parsnip Frittata
Description
A hearty, SIBO Phase 2-friendly frittata featuring sweet parsnips and fresh zucchini. Easy to portion and freezer-safe for a grab-and-go breakfast.
Ingredients
1 medium zucchini, grated and squeezed to remove moisture
1 medium parsnip, peeled and grated
6 large eggs
2 tablespoons olive oil
1 teaspoon sea salt
½ teaspoon black pepper
1 tablespoon chopped fresh parsley (optional)
Instructions
Preheat the oven to 375°F (190°C).
Heat 1 tablespoon olive oil in a skillet over medium heat. Add grated parsnip and zucchini and sauté for 3–4 minutes until softened.
Whisk eggs in a large bowl with salt and pepper. Stir in the sautéed vegetables.
Pour mixture into a greased ovenproof skillet or baking dish.
Bake for 20–25 minutes, until the frittata is set and golden.
Let cool slightly before slicing. Garnish with fresh parsley if desired.
How to Portion
Slice into 4 or 6 equal servings.
How to Store
Refrigerator: Up to 3 days in an airtight container.
Freezer: Wrap slices individually and freeze for up to 3 months.
How to Reheat
Oven: 350°F for 8–10 minutes.
Microwave: 1–2 minutes on medium power.
Available Substitutions
Swap parsnip for carrot for a sweeter flavor.
Use coconut oil instead of olive oil.
Herb-Crusted Chicken with Roasted Carrots and Fennel
Description
A simple sheet-pan chicken dinner featuring fresh herbs and naturally sweet roasted vegetables. Designed to freeze and reheat beautifully.
Ingredients
2 boneless, skinless chicken breasts
2 medium carrots, peeled and cut into sticks
1 fennel bulb, sliced
2 tablespoons olive oil
1 teaspoon dried thyme
1 teaspoon dried rosemary
1 teaspoon sea salt
½ teaspoon black pepper
Instructions
Preheat oven to 400°F (200°C).
Rub chicken with 1 tablespoon olive oil. Season with thyme, rosemary, salt, and pepper.
Toss carrots and fennel with remaining olive oil, a pinch of salt, and pepper.
Arrange chicken and vegetables on a baking sheet lined with parchment.
Roast for 25–30 minutes until chicken reaches an internal temp of 165°F (74°C) and vegetables are tender.
Let chicken rest 5 minutes before slicing.
How to Portion
Divide into 2 servings: 1 chicken breast + half the roasted vegetables per serving.
How to Store
Refrigerator: Up to 3 days.
Freezer: Freeze sliced chicken and roasted veggies separately. Up to 3 months.
How to Reheat
Oven: 350°F for 10–12 minutes.
Microwave: 2–3 minutes on medium power.
Available Substitutions
Use turkey breast instead of chicken.
Swap fennel for parsnips or celery root.
Slow-Cooked Beef Stew with Parsnips and Carrots
Description
A nourishing, slow-cooked stew perfect for Phase 2 SIBO. Freezes exceptionally well for easy meal prep.
Ingredients
1.5 lbs beef stew meat, cubed
2 medium carrots, peeled and sliced
2 medium parsnips, peeled and sliced
1 tablespoon olive oil
4 cups homemade beef or chicken broth (low histamine)
1 teaspoon dried thyme
1 teaspoon sea salt
½ teaspoon black pepper
Instructions
Heat olive oil in a skillet over medium-high heat. Brown the beef cubes on all sides.
Transfer beef to a slow cooker. Add carrots, parsnips, broth, thyme, salt, and pepper.
Stir gently to combine.
Cook on LOW for 6–8 hours until beef is tender and vegetables are soft.
How to Portion
Divide into 4–6 equal portions.
How to Store
Refrigerator: Up to 4 days.
Freezer: Freeze individual portions in airtight containers for up to 3 months.
How to Reheat
Stovetop: Heat gently over low-medium heat.
Microwave: 2–3 minutes on medium power, stirring halfway.
Available Substitutions
Use turkey thighs instead of beef for a lighter version.
Add diced turnips or celery root for extra vegetables.