15+ Low FODMAP Recipes to Delight Your Taste Buds

If you’re looking for ways to enjoy delicious meals while managing digestive health, low FODMAP recipes are a great choice. These recipes help you avoid certain carbs that can cause discomfort, making it easier to enjoy your favorite foods.

Eating a low FODMAP diet doesn’t mean you have to sacrifice flavor or variety in your meals. You can find plenty of creative and tasty options that will satisfy your cravings while being gentle on your stomach.

1) Maple Granola

Making maple granola is simple and fun. You’ll enjoy a crunchy topping for your cereal or yogurt. This recipe keeps it low in sweetness and uses healthier oils.

To get started, gather your ingredients. You’ll use rolled oats, maple syrup, coconut oil, and a mix of nuts for added flavor. It’s a delightful way to enjoy a snack or breakfast.

Ingredients

• 3 cups rolled oats
• 1/4 cup coconut oil
• 1/2 cup maple syrup
• 1/2 cup nuts (almonds, walnuts, or your choice)
• 1/4 teaspoon salt

Cooking Instructions

1. Preheat your oven to 350°F (175°C).
2. In a large bowl, mix the oats, nuts, and salt.
3. Warm the coconut oil and maple syrup together until melted.
4. Pour the oil mixture over the oat mix and stir well.
5. Spread the granola onto a baking sheet.
6. Bake for about 20 minutes, stirring halfway through.
7. Let cool before enjoying!

2) Scrambled Tofu

Scrambled tofu is a tasty and quick meal. It’s perfect for breakfast, lunch, or dinner. Plus, it’s low FODMAP, making it a great choice for those with sensitive stomachs.

To make it, start by draining the tofu and pressing out the excess moisture. Then, heat some oil in a pan over medium heat, about 350°F (175°C). Crumble the tofu into the hot pan.

Add your favorite spices, like turmeric or garlic-infused oil, for flavor. You can also toss in vegetables like spinach or bell peppers. Cook for about 5 to 7 minutes until warm and slightly crispy.

This dish is high in protein and very filling!

Ingredients

• Firm tofu
• Olive oil or cooking spray
• Turmeric (optional)
• Salt and pepper
• Vegetables (spinach, bell peppers, etc.)

Cooking Instructions

1. Drain and press the tofu.
2. Heat oil in a pan over medium heat (350°F/175°C).
3. Crumble tofu into the pan.
4. Add spices and vegetables.
5. Cook for 5-7 minutes.

3) Tropical Millet Porridge

Tropical millet porridge is a tasty way to start your day. It’s creamy and filled with flavors of coconut, strawberries, and bananas. Millet is a great low FODMAP grain, perfect for a nutritious breakfast.

To make this porridge, you’ll cook hulled millet with lactose-free milk or almond milk. This option caters to those who are vegan. You can enjoy it warm, topped with fresh fruits or nuts for added texture.

Ingredients

• ⅔ cup hulled millet
• 2 cups lactose-free milk (or almond milk)
• 1 ½ cups water
• Pinch of salt
• Fresh fruits (strawberries, bananas, etc.)

Cooking Instructions

1. Rinse the millet under cold water.
2. In a pot, combine millet, milk, water, and salt.
3. Bring to a boil, then reduce to a simmer.
4. Cook for 25-30 minutes, stirring occasionally.
5. Serve warm with fresh fruits on top. Enjoy!

4) Summer Berry Smoothie

A Summer Berry Smoothie is a refreshing treat you can easily make at home. It combines delicious berries and creamy yogurt for a tasty start to your day.

You can use any combination of low FODMAP berries, such as strawberries and blueberries. This smoothie is perfect for breakfast or a snack.

For a little extra flavor, try adding a splash of vanilla essence and a bit of maple syrup. Using lactose-free yogurt ensures it stays gut-friendly.

Ingredients

• 1 large ripe banana
• 20 blueberries (fresh or frozen)
• 65 g frozen strawberries
• 200 ml almond milk (or any low FODMAP milk)
• 1/2 cup lactose-free yogurt
• 1 tablespoon pure maple syrup
• Ice cubes

Cooking Instructions

1. In a blender, add the banana, blueberries, strawberries, almond milk, and yogurt.
2. Add the maple syrup and a handful of ice.
3. Blend until smooth.
4. Pour into a glass and enjoy!

5) Spinach, Feta & Pine Nut Omelette

This Spinach, Feta & Pine Nut Omelette is a delicious option for breakfast or lunch. It’s healthy, easy to make, and perfect for those following a low FODMAP diet.

You’ll need just a few simple ingredients. The combination of fresh spinach, creamy feta cheese, and crunchy pine nuts creates a delightful flavor.

Here’s what you’ll need:

Ingredients

• 2 large eggs
• 1 tablespoon lactose-free milk (if needed)
• 100g (about 3.5 oz) baby spinach, washed
• 30g (about 1 oz) feta cheese, diced
• 1 tablespoon toasted pine nuts
• 1 dessert spoon olive oil

Cooking Instructions

1. Heat olive oil in a pan over medium heat (about 350°F or 175°C).
2. Whisk the eggs with milk and season lightly.
3. Add spinach to the pan and stir until wilted.
4. Pour in the egg mixture and gently stir.
5. Sprinkle feta and pine nuts on top.
6. Cook until eggs are set, about 3-4 minutes. Enjoy!

6) Quinoa Porridge

Quinoa porridge is a great breakfast choice that is low in FODMAPs. It’s easy to make and packed with nutrients. You can enjoy it warm and add your favorite toppings.

Start by rinsing the quinoa under cold water for about two minutes. Then, cook it in low FODMAP milk over medium heat.

Once the quinoa thickens, you can add sweeteners or fruits like bananas or berries. For extra flavor, sprinkle some cinnamon on top.

Ingredients

• 1 cup quinoa
• 2 cups low FODMAP milk
• 1 banana, sliced or berries
• 1 teaspoon cinnamon
• Sweetener (maple syrup or honey)

Cooking Instructions

1. Rinse quinoa under cold water for two minutes.
2. In a pot, combine quinoa and low FODMAP milk.
3. Cook over medium heat until thickened.
4. Serve with banana or berries and cinnamon.

7) Baked Sea Bass with Lemon Caper Dressing

Baked sea bass is a delicious and healthy option for dinner. It’s light, flavorful, and easy to prepare. The lemon caper dressing adds a bright and zesty touch that complements the fish perfectly.

To start, preheat your oven to 400°F (200°C). You will need fresh sea bass fillets for this recipe.

Ingredients

• 4 sea bass fillets (about 4 oz each)
• 2 tbsp olive oil
• Zest and juice of 1 lemon
• 2 tbsp capers, rinsed
• 2 tsp Dijon mustard
• Salt and pepper to taste
• Fresh parsley for garnish

Cooking Instructions

1. Place the sea bass fillets on a baking sheet.
2. In a bowl, mix the olive oil, lemon zest, lemon juice, capers, and mustard.
3. Pour the dressing over the fish and season with salt and pepper.
4. Bake for about 15-20 minutes or until the fish flakes easily with a fork.
5. Garnish with fresh parsley before serving. Enjoy your meal!

8) Roasted Aubergine with Chili Peanut Dressing

Roasted aubergine with chili peanut dressing is a great low FODMAP dish to try. It’s simple, tasty, and packed with flavors. The roasted aubergine’s creamy texture pairs well with the spicy and nutty dressing.

You’ll need just a few ingredients to make this vegan dish. It’s perfect for a quick weeknight meal. Enjoy the tasty mix of heat and savory flavors that chili and peanut butter bring.

Ingredients

• 1 small aubergine
• 1 tbsp oil
• 1 tbsp sweet chili sauce
• 2 tsp soy sauce
• 1 tbsp peanut butter
• Juice of ½ lime
• Fresh coriander (for garnish)

Cooking Instructions

1. Preheat your oven to 400°F (200°C).
2. Slice the aubergine into rounds and place them on a baking sheet.
3. Drizzle with oil and roast for about 25 minutes.
4. In a bowl, mix sweet chili sauce, soy sauce, peanut butter, and lime juice.
5. Drizzle the dressing over the roasted aubergine.
6. Garnish with fresh coriander before serving.

9) Salmon & Lemon Mini Fish Cakes

These Salmon & Lemon Mini Fish Cakes are a tasty and healthy choice. They are simple to make and perfect for a light meal or appetizer. The fresh lemon adds a bright flavor that complements the salmon well.

To prepare these fish cakes, you’ll want to use fresh salmon, olive oil, lemon zest, and parsley. This mix makes for a delightful dish that fits within low FODMAP guidelines.

Ingredients

• 1 cup cooked salmon
• 1 large egg
• 1 tablespoon olive oil
• Zest of 1 lemon
• 1 tablespoon fresh parsley, chopped
• Salt and pepper to taste
• Gluten-free breadcrumbs (optional)

Cooking Instructions

1. Preheat your oven to 375°F (190°C).
2. In a bowl, mix the cooked salmon, egg, olive oil, lemon zest, and parsley.
3. Season with salt and pepper.
4. Shape the mixture into small cakes.
5. Place on a baking sheet and bake for about 15 minutes or until golden.

10) Peanut Butter Brownie Bites

Peanut Butter Brownie Bites are a tasty treat that you can enjoy without worrying about high FODMAP ingredients. These no-bake snacks are quick to prepare and packed with flavor.

You’ll need simple ingredients like peanut butter and cocoa powder to create this delicious recipe. They are a great option when you want something sweet and satisfying.

These bites are perfect for a snack or dessert. Just roll them into small balls, and they’re ready to go!

Cooking Instructions

1. In a bowl, mix the peanut butter, cocoa powder, and maple syrup.
2. Add the rolled oats and chocolate chips.
3. Roll the mixture into small balls.
4. Place them in the fridge for 30 minutes to set. Enjoy!

11) Chicken Stir-fry with Ginger and Sesame

This Chicken Stir-fry with Ginger and Sesame is a quick and delicious meal. It’s perfect for busy weeknights. You’ll love how easy it is to prepare.

Start by gathering your ingredients. You’ll need chicken, fresh ginger, sesame oil, and low FODMAP soy sauce. Adding vegetables like bell peppers or carrots makes it even tastier.

To cook, heat sesame oil in a pan over medium-high heat. Then, add the ginger and chicken. Cook until the chicken is golden brown. Next, toss in your vegetables and stir-fry until they are crisp.

Drizzle with low FODMAP soy sauce for flavor. Serve this dish over rice or rice noodles for a complete meal.

Ingredients

• 500g chicken breast, cut into strips
• 2 tablespoons sesame oil
• 2 tablespoons low FODMAP soy sauce
• 2 teaspoons fresh ginger, grated
• Vegetables of your choice (bell peppers, carrots)

Cooking Instructions

1. Heat sesame oil in a large pan over medium-high heat.
2. Add the grated ginger and chicken, and cook until the chicken is golden.
3. Add your chosen vegetables and stir-fry until they are crisp.
4. Drizzle low FODMAP soy sauce over the stir-fry.
5. Serve over rice or rice noodles. Enjoy!

12) Zucchini and Eggplant Ratatouille

Zucchini and eggplant ratatouille is a colorful and tasty dish. It’s perfect for those following a low FODMAP diet. This dish is not only healthy but also very filling.

You can customize it by adding bell peppers or tomatoes. These ingredients offer great flavor and nutrition. Herbs like basil and thyme also enhance the taste.

This ratatouille can be served as a side dish or main meal. It’s great for leftovers, too!

Ingredients

• 1 medium zucchini
• 1 medium eggplant
• 1 bell pepper
• 1 can diced tomatoes
• 2 tablespoons olive oil
• 1 teaspoon dried basil
• 1 teaspoon dried thyme
• Salt and pepper to taste

Cooking Instructions

1. Preheat the oven to 400°F (200°C).
2. Chop zucchini, eggplant, and bell pepper into bite-sized pieces.
3. In a baking dish, combine the chopped vegetables with diced tomatoes.
4. Drizzle with olive oil and season with herbs, salt, and pepper.
5. Bake for 30 minutes, stirring halfway through. Enjoy your meal!

13) Lemon Herb Roasted Chicken

Lemon Herb Roasted Chicken is a simple and flavorful dish perfect for any night of the week. The bright taste of lemon pairs well with tender chicken and fresh herbs. This recipe is low FODMAP, making it a great choice for those with dietary restrictions.

To start, season a whole chicken with softened ghee, lemon zest, and juice. You can add salt and pepper to taste. Cooking it in the oven will give you a crispy skin and juicy meat.

Preheat your oven to 375°F (190°C). Roast the chicken for about 1.5 hours or until the internal temperature reaches 165°F (75°C). Let it rest before carving.

Ingredients

• 1 (4 to 5-pound) whole chicken
• ¼ cup softened ghee
• 1 teaspoon lemon zest
• 3 tablespoons lemon juice
• Salt and pepper

Cooking Instructions

1. Preheat the oven to 375°F (190°C).
2. Rub the chicken with ghee, lemon zest, and juice.
3. Season with salt and pepper.
4. Roast in the oven for 1.5 hours.
5. Ensure the internal temperature is 165°F (75°C).
6. Let rest before serving.

14) Grilled Lemon Thyme Pork Chops

Grilled lemon thyme pork chops are a tasty and easy dish to make. The zesty flavors from lemon and the earthy taste of thyme complement the pork perfectly. This recipe is also low FODMAP, making it great for those who need to watch their diets.

To start, you’ll need thick pork chops for the best results. A simple marinade of lemon juice, garlic-infused oil, and fresh thyme adds lots of flavor. Let the chops sit in the marinade for at least 30 minutes.

When you’re ready to cook, preheat your grill to medium-high heat (about 375°F or 190°C). Grill the pork chops for about 6-8 minutes per side, or until they reach an internal temperature of 145°F (63°C).

Ingredients

• 4 thick pork chops
• 2 tablespoons lemon juice
• 2 tablespoons garlic-infused oil
• 1 tablespoon fresh thyme, chopped
• Salt and pepper to taste

Cooking Instructions

1. In a bowl, mix lemon juice, garlic-infused oil, thyme, salt, and pepper.
2. Place pork chops in the marinade and refrigerate for at least 30 minutes.
3. Preheat the grill to medium-high heat (375°F/190°C).
4. Grill the pork chops for 6-8 minutes on each side.
5. Check that the internal temperature reaches 145°F (63°C).
6. Remove from the grill and let rest before serving.

15) Chilled Cucumber and Mint Soup

This chilled cucumber and mint soup is a refreshing dish perfect for warm days. It’s light and easy to make, bringing a burst of flavor with every spoonful.

To prepare, start by peeling and chopping cucumbers. Blend them with fresh mint, yogurt, and a splash of vinegar for a creamy texture. The soup takes just a few minutes to prepare and can chill in the fridge to enhance the flavors.

Serve it cold in bowls and add a few mint leaves on top for a nice touch. This soup is not only delicious but also low FODMAP, making it a great choice for anyone following this diet.

Ingredients

• 2 English cucumbers, peeled
• 2 garlic cloves, minced
• 2 tablespoons white wine vinegar
• 1 cup plain yogurt (0% fat)
• 1/3 cup low-fat milk (1%)
• Fresh mint leaves

Cooking Instructions

1. Peel and chop the cucumbers.
2. In a blender, combine the cucumbers, garlic, vinegar, yogurt, and milk.
3. Blend until the mixture is smooth and creamy.
4. Chill the soup in the fridge for at least 1 hour.
5. Serve the soup cold, garnished with mint leaves.