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18 Low FODMAP Recipes

Whether you’re new to the low FODMAP diet and have no idea where to start or are a well-seasoned low FODMAP diet follower in need of some inspiration, we’ve got you covered!

18 Healthy & Delicious Low FODMAP Recipes

And if you’re completely in the dark about the ‘why’ and ‘what’ around what a low fodmap diet is, we can help with that too.

FODMAP stands for fermentable oligo-, di-, monosaccharides, and polyols and is a diet that healthcare professionals often recommend for individuals experiencing digestive sensitivities.

As with most diets, a low FODMAP diet has certain restrictions, so a little inspiration goes a long way.

Luckily, we’ve compiled 18 of the best low FODMAP recipes the web has to offer to help you liven up your low FODMAP cooking and make sure you still love what’s on your plate!

1. Enchiladas

You’d be forgiven for thinking enjoying enchiladas is a thing of the past if you’re following a low FODMAP diet as the key ingredients (tortillas, tomatoes, and cheese) can be high in fructans and therefore not great for this diet.

This recipe, however, includes many different adaptions to make sure you can still enjoy enchiladas without suffering unpleasant physical side effects afterward!

Serve with a crunchy green salad or rice.

2. Chicken Turmeric Rice

This is a simple, one-pan meal that makes dinner time easy on the washing up front.
And really, on a weeknight, what more could you ask for?

Turmeric is known for its anti-inflammatory properties, making it a must-have regular feature of a low FODMAP diet.

Made with just five ingredients: chicken drumsticks, white rice, chickpeas, carrot, and turmeric, one of the most affordable recipes on this list.

For more of our best turmeric recipes, check this post out.

3. Thai Green Vegetable Curry

This is a great one if you’re craving takeout, but your low FODMAP diet doesn’t fit well with your local takeout places!

Tossed in an aromatic, creamy sauce, the vegetables here still retain a nice crunch and make for a real hug in a bowl.

It’s just as flavorful as the original, even without the garlic and onion, as the secret ingredients of chives and tamari help lift the flavor.

4. Chinese Chicken Salad

This is easily one of the most unique and inventive low FODMAP dinner recipes out there!

Loaded with colorful vegetables, fresh mandarin segments, and a ginger sesame dressing, this really packs a lot of flavor into one fresh and healthy dish.

The toasted sesame oil is the secret ingredient here as just a small amount of it adds a great punch of Asian flavor to the whole salad.

A handy tip: onions are known as being a huge no-no for the low FODMAP diet, but did you know that the green tops of scallions/green onions are FODMAP-friendly?

5. Lemon Cod Sheet Pan Meal

The words ‘sheet pan’ is music to our eyes for a speedy weeknight dinner option.

Juggling multiple pans isn’t something we’re particularly interested in, so knowing this delicious meal can be made with just a handful of ingredients and one large sheet pan makes it a go-to.

The vegetables scattered around the fish include bell peppers and summer squash as they cook within the time it takes for the fish to cook, so if you switch these out for other veggies, make sure that they require minimal cooking.

6. Tuna Noodle Casserole

When we think of casseroles, we think of cream, mushrooms, and many other ingredients that unfortunately aren’t on the menu for low FODMAP followers.

However, this casserole delivers on flavor even without those ingredients!

It’s comforting, hearty, and just as delicious as its more traditional counterparts and is well worth a try if you miss the comforting taste of a good casserole.

7. Gluten-free Naan

You do not need to miss out on the comforting qualities of a pillowy naan with this low FODMAP diet recipe.

They’re so simple to make and require just 7 ingredients to make a whole batch of them, which you’ll want to do as they are ridiculously easy to make your way through!

Naans are usually topped with garlic butter, but as garlic and low FODMAP are most definitely not a match made in happy gut heaven, we recommend brushing them with fresh herb butter instead!

8. Quinoa Berry Breakfast Bake

With breakfast time seemingly being a celebration of all things wheat, it can be a tricky meal to navigate when following a low FODMAP diet.

Do you struggle with breakfast ideas on this diet?

Luckily, this bake is here to ease our breakfast troubles and has great nutritional value, too.

Oats are one of the friendliest low FODMAP foods, and the quinoa, eggs, and walnut additions here add a great amount of protein.

9. Peanut Stew

This recipe may have a very unassuming title but trust us. There’s nothing unassuming about the flavor.

Creamy, spicy, and packed with nutritious ingredients, this African-inspired peanut stew is mouth-wateringly good.

Spices such as cumin, cayenne, and paprika powder add so much flavor without adding inflammatory ingredients usually seen in the traditional recipe here.

Serve with white rice or the naan linked above for a hearty dinner!

10. Peanut Butter Oatmeal Chocolate Chip Cookies

P.S. These are gluten-free, so both fructan and gluten avoiders can enjoy them.

You absolutely do not need to miss out on one of life’s greatest joys: a great dessert just because you’re on a low FODMAP diet.

Peanut and chocolate is a culinary match made in heaven for most of us out there, but if you’re not a PB lover, try switching it out here for almond butter.

11. Chicken Enchiladas

Low FODMAP meals that make us feel like we’re on vacation somewhere warm and both culturally and flavorfully rich are always welcome around these parts.

Mexican food can feel like a million miles away when onions, garlic, and beans are off the menu, but this recipe proves that you can make adaptions and be just as satisfied.

Dried cumin and oregano, cilantro, and feta make this dish so flavorful, and we guarantee you’ll be going back for seconds.

12. Spinach Quiche with Potato Crust

A traditional pie crust isn’t the lowest FODMAP-friendly indulgences, and it isn’t too nutritious either.

However, the potato crust here works just as well and is still incredibly comforting with its starchy goodness soaks up the flavor from the creamy spinach filling.

Even better is that potatoes are probably one of the lowest FODMAPs out there, meaning you can enjoy endless slices of this quiche (we’re not judging.)

13. Pumpkin Spice Baked Oatmeal

With fall just around the corner, this recipe is a must-make.

With approximately 50 grams of sugar per drink, the beloved Starbuck’s Pumpkin Spiced Latte is definitely not low FODMAP friendly, but you can enjoy all the flavor of one with these spiced bites.

The oatmeal here makes these pumpkin spiced bites a nutrition and fiber powerhouse, making them a great breakfast option.

You could, of course, use a low FODMAP-friendly store-bought pumpkin spice mix, but this blend of cinnamon, ginger, nutmeg, and cloves is really easy to make, too.

14. Creamy Spinach and Ricotta Pasta with Walnuts

Creamy pasta without cream? This recipe both accepts and excels in the challenge.

Made with ricotta, this sauce is just as creamy as a traditional cream-based sauce but is much better for this diet as it is lower in fat.

Walnuts can be switched out for pine nuts here, although walnuts are a great option if you’re on a budget.
Did we mention that this is a 15-minute recipe? You’re welcome.

15. Chicken Pesto Pizza

If you’re still in the process of mourning garlic, let this recipe be your shining light for showing you the way to enjoying pesto that actually tastes like the pesto you know and love but without the garlic.

The secret ingredient? Fresh chives! They’re low FODMAP friendly and really help to add in that familiar flavor.

We very much doubt there will be any leftovers to heat with this dish, but if there are, check out this post for how to reheat pizza.

16. Carrot Banana Muffins

This sits somewhere between a carrot cake and a banana loaf, so if you’re a fan of either of those much-loved bakes (who isn’t?), you’ll love this hybrid of the two.

The banana and the carrot both help to keep the sponge really moist and tender and make these muffins fairly healthy, which is the perfect excuse for enjoying them for breakfast as well as an afternoon snack.

17. Sheet Pan Fajitas

This is another one-pan meal that’s just as friendly for the gut as it is for the usual washer-upper in your house!

This tangle of chicken, sweet potatoes, peppers, zucchini, and carrots are coated with spices such as smoked paprika, oregano, and dried chives and come together as a meal in under 30 minutes.

For side dishes, check this post out if you’re wondering what to serve with fajitas.

18. Chicken and Vegetable Pie

If you’ve been missing out on home comforts and classics, miss out no more with this adapted version of the dish that feels like home to most of us: chicken pot pie.

It’s gluten-free, totally delicious, and surprisingly quick to make.

Tip: this recipe uses a large quantity of chicken stock, so make sure the chicken stock you’re using is onion-free or opt for homemade as most store-bought stocks include onion and garlic.

18 Healthy & Delicious Low FODMAP Recipes

18 Low FODMAP Recipes

Yield: 6
Prep Time: 35 minutes
Cook Time: 55 minutes
Total Time: 1 hour 30 minutes


  • • 1 tablespoon sunflower oil
  • • 1 garlic clove
  • • 400g diced chicken breast fillets
  • • 1 medium chopped zucchini
  • • 1 medium chopped carrot
  • • 1 medium diced potato
  • • 2 c Messel chicken style liquid stock
  • • 2 tablespoon gluten-free corn flour
  • • 1/4 c chopped fresh flat-leaf parsley leaves
  • • 1/4 c fresh tarragon leaves
  • Gluten-free pie pastry
  • • 1/2 c rice flour
  • • 1/2 c gluten-free corn flour
  • • 1/4 c buckwheat flour
  • • 1/4 teaspoon salt
  • • 50g chopped Nuttelex dairy-free spread
  • • 1/4 c sunflower oil
  • • 1 large egg


    To make the pie filling:

    1. Preheat oven to 200C/180C (fan).
    2. Heat the oil in a large pan, add in the chicken and stir until slightly golden.
    3. Add in the potato, carrot and zucchini before cooking these for a few minutes until slightly softened.
    4. Add 1 cup stock to the pan and leave the chicken and vegetables to simmer.
    5. Place the remaining stock and the cornflour into a separate bowl and stir until a paste is formed. Stir in the remaining stock and add to the simmering pan of chicken and vegetables.
    6. Bring the mixture to a boil and then reduce the heat to medium-low.
    7. Simmer for 5 minutes until the sauce is slightly thickened.
    8. Stir through the parsley and tarragon and then pour the mixture into an ovenproof dish.

    To make the pastry:

    1. Sift the cornflour, rice flour, buckwheat flour and salt into a large bowl.
    2. Add the Nuttelex, oil and use a knife to stir until a firm dough is formed. Use cold water if needed to help with this process!
    3. Knead for around 3 minutes until the dough is smooth and shape into a ball.

    To put the pie together:

    1. Cover a flat surface with a light layer of flour and roll the pastry out.
    2. Place the pastry over the pie filling, pinch the edges to seal, brush with egg and place into the oven for 35-40 minutes.
    3. Leave to cool for a few minutes once removed from the oven as this will allow the pie filling to set a little.
    4. Serve and enjoy!

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