37 Best Low FODMAP Recipes

If you think you have a food intolerance, bookmark these low FODMAP recipes asap.

They’re ideal for staying full while eliminating problematic foods.

35+ Easy Low FODMAP Diet Recipes

FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols.

That means foods with short-chain carbohydrates (sugars) that the small intestine doesn’t absorb well.

Aka, foods that give you digestive distress after eating them.

And these low FODMAP recipes are designed to help you cut out these foods so you can slowly reintroduce them to find which causes you issues.

It’s a very restrictive and temporary eating plan, but it works well for anyone with IBS or SIBO.

1. Low FODMAP Cilantro Lime Chicken

This recipe for cilantro lime chicken is not only low in FODMAP but it’s also packed with flavor.

The lime juice helps to tenderize the chicken, making it incredibly moist and juicy.

Meanwhile, the garlic-infused oil and cilantro provide a subtle depth of flavor that ties everything together.

2. Low FODMAP Cilantro Lime Quinoa with Chicken

This dish has a similar flavor profile, but it’s also loaded with protein-packed quinoa!

It’s flavorful, gluten-free, and ideal for a quick weeknight meal.

The lime juice and zest add a bright, fresh flavor. And it’s extra yummy with a bit of chili powder for a touch of heat.

Serve it over a bed of greens and topped with avocado and a dollop of sour cream. 

3. Low FODMAP Nourish Bowl

Need something to bring to school or the office? I’ve got just the thing!

This nutritious recipe offers three variations, including chicken, tofu, and egg bowls.

Go for brown rice, quinoa, or millet. Then top it off with your choice of veggies, beans, and crunchy seeds. Yum!

4. One Pot Low FODMAP Chicken And Rice (Khichdi Inspired)

Khichdi is a classic Indian dish that’s traditionally made with rice and lentils.

However, this recipe includes chicken and a variety of Fodmap-friendly spices.

The savory chicken pairs perfectly with the nutty rice, while the spices add a touch of heat that takes the dish to the next level. 

5. Low FODMAP Pesto

Pesto is the perfect way to add flavor to any dish.

And this FODMAP version will do just that without triggering your digestive symptoms.

You’ll use fresh chives and basil for herby goodness and pine nuts for that signature taste.

But instead of Parmesan, you’ll use nutritional yeast for a salty, cheesy finish. (You can use Parmesan if you like, but then it won’t be vegan.)

6. Low FODMAP Sesame Chicken 

Crispy chicken that’s stir-fried until golden. It already sounds yummy, huh?

But then you’ll add a wonderfully sweet and sticky sauce of soy and sugar.

I know it sounds simple, but I promise it works. Especially when you add nutty sesame seeds and oil!

7. Low FODMAP Bacon Cheeseburger Macaroni

America’s favorite comfort food just got an upgrade!

This low FODMAP bacon cheeseburger macaroni is packed with flavor, and it’s easy to make.

The flavors come together perfectly, and the dish is sure to please even the pickiest of eaters.

8. Sweet And Sour Chicken (Paleo & Low FODMAP)

Sweet and sour chicken is a classic dish that pretty much everyone loves.

The mix of sweet and sour flavors is irresistible, and the dish can be made with or without chicken.

This recipe is a great option for those on a Paleo or low FODMAP diet. Serve it with rice or quinoa for a complete meal.

9. Low FODMAP Cheesy Hashbrown Casserole

This recipe is the perfect comfort food for those on a restricted diet.

Despite being delicious, cheesy, and full of flavor, this casserole is completely safe for those with irritable bowel syndrome or other digestive disorders.

I like to serve mine with a side of green beans and a dollop of ranch dressing. 

10. Baked Low FODMAP Hash Browns

Low FODMAP diets can be tough.

Not only are you avoiding a lot of delicious foods, but you’re also missing out on the joy of cooking.

But this recipe for baked hash browns is sure to hit the spot. And it’s a terrific side to any breakfast, lunch, or dinner.

11. Low FODMAP Spanish Beef and Rice Casserole

This casserole is packed with flavor, but it’s also low in FODMAP.

That means it’s gentle on the stomach, making it perfect for big family dinners with lots of people.

Serve this casserole with a side of steamed vegetables or a salad for a complete meal.

12. Vegan Low FODMAP Avocado Green Goddess Veggie Sandwich

Believe it or not, this vegan sandwich is a flavor powerhouse that will leave you feeling satisfied and energized.

The avocado provides a deliciously creamy base that’s offset by the crunch of the veggies.

And the green goddess dressing adds a touch of sweetness and tang you’ll love.

13. Vegan Low FODMAP Avocado Green Goddess Dressing

Speaking of green goddess dressing: here’s a fantastic recipe!

This stuff is liquid gold! It’s overflowing with flavor and nutrients, and it’s great on everything from salads and grain bowls to tacos.

Trust me, you’ll keep making this even after your FODMAP journey is over.

14. Wood-Fired Low FODMAP Hot Honey Chicken Wings

These wings are the perfect blend of sweet and savory, with a little bit of heat to boot.

The low FODMAP hot honey glaze is made with just a few simple ingredients, and it’s straightforward to make.

Cook the wings on the grill if you can. That’ll give them a heavenly smoky finish.

15. Low FODMAP Banana Oatmeal Muffins

These banana oatmeal muffins are the perfect low-FODMAP snack!

They’re packed with fiber and protein. And they’re so quick and easy to make, you can have a whole batch ready in a flash.

The banana provides natural sweetness and brings a ton of moisture. Meanwhile, the oats make them hearty and chewy.

16. Low FODMAP Tomato Carrot Soup

Stay warm this fall with a big bowl of tomato and carrot soup.

It’s packed with flavorful ingredients, including tomatoes, carrots, oregano, and ginger.

You’ll notice a slightly sweet taste, thanks to the carrots. Plus, a kiss of heat from the ginger.

Together, they tone down the acidity in the tomatoes just right.

17. Low FODMAP Shakshuka

Shakshuka is a dish of eggs poached in a flavorful tomato sauce. And it’s an excellent option for those on a low FODMAP diet.

The flavors are bold and vibrant, and they work together perfectly.

If you can have bread again, make sure to serve a big chunk to mop up the juices!

18. Vegan Low FODMAP Brown Rice Stuffing

This recipe is for all the vegans out there who think they have to miss out on stuffing at Thanksgiving.

It’s savory, hearty, and packed with flavor.

The rice is infused with the taste of roasted veggies, and the herbs bring a bright touch you’ll love.

19. Low FODMAP Kale, Potato, and Sausage Soup

Savory sausage with creamy potatoes and earthy kale is one helluva hearty dinner.

Add a tasty broth, and you’re all set.

Use any sausage you like, but chicken sausage is my go-to. It’s lean, tasty, and low in calories.

20. Low FODMAP Bolognese

Just because you’re eliminating foods doesn’t mean you can have a plate of spag bol!

The flavors of the meat, tomatoes, and herbs all work together to create a complex and flavorful dish.

Serve it over zoodles or with gluten-free pasta. Yum!

21. 2x Low FODMAP Summer Smoothies

Made with low FODMAP-friendly fruits and vegetables, this smoothie is perfect for people with sensitive stomachs.

The blend of passionfruit, pineapple, and strawberries creates a sweet and tropical flavor. And there’s even spinach in the mox for color and nutrients.

The berry recipe is just as delicious, too!

22. Low FODMAP Blueberry Smoothie

This blueberry smoothie is deliciously refreshing and packed with nutrients.

The blueberries are tart and sweet, and they pair surprisingly well with the nutty almond butter.

And if you’re looking for a little extra protein, add a scoop of yogurt or vegan protein powder.

23. Asian Cucumber Sesame Salad

What’s not to love about a salad with sweet, crisp cucumbers, zesty green onions, and a lovely dressing?

It’s very tasty and nutritious to the max.

Just make sure to only use the green part of the onion to make it FODMAP-friendly.

24. Low FODMAP Quiche Lorraine

Quiche Lorraine is a classic French dish that typically contains eggs, cream, and bacon.

Obviously not low FODMAP-approved.

Or is it?

This recipe features a homemade crust of rice and millet flour and a filling with bacon and lactose-free yogurt.

However, it does contain eggs, so it may not work if you’re just starting your FODMAP journey.

25. LOW FODMAP Pizza Margherita with Zucchini Crust

For those on a low FODMAP diet, traditional pizza can be a real problem.

That’s where this recipe comes in.

The zucchini crust is crispy and chewy, just like a regular pizza crust. And if you close your eyes, it makes a wonderful, healthy dupe!

26. Low FODMAP Pad Thai with Shrimp

Pad Thai is a delicious dish made with rice noodles, shrimp, and a variety of vegetables.

And it’s surprisingly easy to make with low FODMAP ingredients.

Start with rice noodles and use low-sodium soy sauce. Then be sure to use the green part of the onion only.

27. Low FODMAP Instant Pot Beef Pot Roast One-Pot Meal (Paleo, Whole30)

This beef pot roast is cooked to tender perfection in a flavorful broth, and the vegetables add a delicious touch.

Add whatever veggies you like, such as carrots, bok choy, and squash, and go nuts!

28. Low FODMAP Pumpkin Pie

Pumpkin pie is a holiday classic, but it can be hard to enjoy if you’re following a low FODMAP diet.

Luckily, this recipe uses a unique blend of spices to create all the flavor of traditional pumpkin pie without any of the offending ingredients.

The result is a delicious, creamy pie that’ll leave you feeling satisfied without any digestive discomfort. 

29. Low-FODMAP Vanilla Cupcakes or Yellow Layer Cake

There’s nothing like the smell of freshly-baked cupcakes wafting through the kitchen.

And these low-FODMAP vanilla cupcakes are sure to please with their light, fluffy texture and delicate flavor.

Serve them with a dollop of whipped cream or your favorite ice cream, and enjoy!

30. Bacon Kale & Sweet Potato Hash

Start your day with a bang, thanks to the bacon, kale, and sweet potato hash.

It’s packed with protein and essential vitamins and minerals, and it’s absolutely delicious.

The bacon provides a nice smoky flavor, while the kale and sweet potato balance things out with goodness.

The egg is optional, of course. But if you can have eggs, make it runny and try not to drool as the yolk spreads over the top!

31. Vegan Low FODMAP Cornbread

Vegan, low in FODMAP, and full of amazing flavor, this cornbread is effortless to whip up.

It’s also gluten-free!

But everyone will want seconds – it’s that good!

32. The Best Low-FODMAP Swedish Meatballs

Lean ground beef meets gluten-free breadcrumbs, a whole slew of herbs and spices, and a splash of lactose-free milk in this sensational recipe.

It does have an egg in there, so keep that in mind depending on where you are on the FODMAP diet.

Just be sure to make extra sauce! From the garlic and onion to the beef broth and cream, it’s oh-so-scrummy!

33. Low FODMAP Thai Curry Tofu & Green Beans

You’ll be happy to know that this dish is not only low FODMAP, but it’s also easy to make and packed with flavor.

I like to serve it over steamed rice, but you could also use quinoa or rice noodles if you prefer.

For an extra pop of color and flavor, top with fresh cilantro leaves.

34. Low FODMAP Carrot Cake Energy Balls

Just because you’re on a restrive diet doesn’t mean you can’t have something sweet.

In fact, if you don’t indulge once in a while, it’ll be even harder to stick to your FODMAP journey.

So make these yummy carrot cake energy balls for when the sugar cravings hit. I know you’ll love them!

35. Low FODMAP Blueberry Crumble Bars 

Crumble bars always look super impressive. And they taste like a million bucks.

But they’re kind of the easiest dessert you can make. It’s just shortbread and fruit filling, after all.

And to make them low FODMAP, you just have to use gluten-free flour and vegan butter. Easy peasy!

36. Low FODMAP Oatmeal Chocolate Chip Cookies

If you’re anything like me, you crave chocolate chip cookies at least once (or twice) a week.

And these bad boys are so yummy, you’ll want to keep the recipe long after you’re done with low FODMAP foods.

37. Low FODMAP Lemon Bar

Last but not least, we have these luscious, sunny lemon bars.

Like the recipes above, you’ll make a simple shortbread crust with gluten-free flour.

And it’s in the filling, too, so be sure to get one you like!