20 Low FODMAP Recipes That Will Make Your Tummy Happy and Your Taste Buds Dance

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I’ve attached a video for every recipe below from my favorite home cooks.

Are you looking for tasty meals that won’t upset your stomach? Low FODMAP recipes can help people with irritable bowel syndrome and other digestive issues enjoy food without discomfort. These 20 easy low FODMAP recipes will give you plenty of delicious options for breakfast, lunch, dinner, and snacks.

You’ll find a mix of quick weeknight meals and fancier dishes for special occasions. Many can be made in 30 minutes or less, perfect for busy days. From pancakes to pasta to burgers, there’s something for every craving. Get ready to try some new favorites that are both yummy and tummy-friendly!

Grilled Lemon Herb Chicken

You’ll love this tasty and easy low FODMAP chicken dish! Here’s what you need:

Ingredients:

  • 4 boneless, skinless chicken breasts
  • 1/4 cup olive oil
  • Juice of 2 lemons
  • 2 tbsp fresh herbs (rosemary, thyme, or oregano)
  • 1 tsp salt
  • 1/2 tsp black pepper
  • 1 tbsp garlic-infused oil

Directions:

  1. Mix olive oil, lemon juice, herbs, salt, pepper, and garlic-infused oil in a bowl.

  2. Place chicken in a dish and pour marinade over it. Coat well and refrigerate for 2-4 hours.

  3. Preheat your grill to medium-high heat.

  4. Remove chicken from marinade and grill for 5-6 minutes per side.

  5. Check that chicken is cooked through (internal temp of 165°F).

  6. Let the chicken rest for 5 minutes before serving.

This dish goes great with a side of grilled veggies or a simple salad. Enjoy your flavorful, low FODMAP meal!

Quinoa And Vegetable Stir-Fry

You’ll love this quick and tasty low FODMAP quinoa stir-fry! It’s perfect for busy weeknights when you want something healthy and filling.

Ingredients:

  • 1 cup quinoa
  • 2 cups water
  • 1 tablespoon garlic-infused oil
  • 1 red bell pepper, sliced
  • 1 carrot, julienned
  • 1 zucchini, diced
  • 1/4 cup green onion tops, chopped
  • 2 tablespoons soy sauce (or tamari for gluten-free)
  • 1 tablespoon rice vinegar
  • 1 teaspoon sesame oil

Directions:

  1. Rinse quinoa and cook it in water according to package instructions. Set aside.

  2. Heat garlic-infused oil in a large skillet over medium-high heat.

  3. Add bell pepper and carrot. Stir-fry for 3-4 minutes until slightly tender.

  4. Toss in zucchini and cook for another 2 minutes.

  5. Add cooked quinoa, green onion tops, soy sauce, rice vinegar, and sesame oil to the skillet.

  6. Stir everything together and cook for 2-3 more minutes until heated through.

Your quinoa and vegetable stir-fry is ready! Serve it hot and enjoy your flavorful, tummy-friendly meal.

Baked Salmon With Dill

Hey there! Ready to make some tasty baked salmon with dill? Here’s what you’ll need:

Ingredients:

  • 4 salmon fillets
  • 2 tablespoons garlic-infused olive oil
  • 2 tablespoons fresh dill, chopped
  • 1 lemon, juiced
  • Salt and pepper to taste

Directions:

  1. Preheat your oven to 375°F (190°C).

  2. Line a baking sheet with foil and place the salmon fillets on it, skin-side down.

  3. Mix the garlic-infused olive oil, chopped dill, lemon juice, salt, and pepper in a small bowl.

  4. Brush the mixture evenly over the salmon fillets.

  5. Fold up the edges of the foil to create a “boat” around the salmon.

  6. Bake for 12-15 minutes, or until the salmon flakes easily with a fork.

  7. Remove from the oven and let it cool for a few minutes before serving.

Enjoy your delicious, low FODMAP baked salmon with dill!

Zucchini Noodles With Tomato Sauce

You’ll love this light and tasty low FODMAP meal! Here’s what you need:

Ingredients:

  • 2 medium zucchini
  • 2 tablespoons olive oil
  • 1 cup cherry tomatoes, halved
  • 1/4 cup fresh basil leaves, chopped
  • 2 tablespoons grated Parmesan cheese
  • Salt and pepper to taste

Directions:

  1. Spiralize the zucchini into noodles using a spiralizer or vegetable peeler. Set aside.

  2. Heat olive oil in a large skillet over medium heat. Add cherry tomatoes and cook for 5-7 minutes until they start to soften.

  3. Add zucchini noodles to the skillet. Cook for 2-3 minutes, stirring gently, until just tender.

  4. Remove from heat and stir in chopped basil. Season with salt and pepper.

  5. Divide the zucchini noodles between two plates. Sprinkle with Parmesan cheese.

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Your fresh and flavorful zucchini noodles with tomato sauce are ready to enjoy! This easy dish comes together in just 15 minutes.

Greek-Style Salad With Feta

Here’s what you’ll need for this tasty Greek-style salad:

  • 1 cucumber, chopped
  • 2 tomatoes, cut into wedges
  • 1/2 green bell pepper, sliced
  • 1/4 red onion, thinly sliced
  • 1/2 cup pitted kalamata olives
  • 100g feta cheese, cubed
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • 1 teaspoon dried oregano
  • Salt and pepper to taste

To make your salad:

  1. Mix the cucumber, tomatoes, green pepper, and red onion in a large bowl.

  2. Add the olives and feta cheese to the bowl.

  3. In a small jar, combine the olive oil, lemon juice, oregano, salt, and pepper. Shake well.

  4. Pour the dressing over the salad and toss gently to coat everything.

  5. Serve right away and enjoy your fresh, low FODMAP Greek-style salad!

This salad is perfect for a light lunch or as a side dish. It’s packed with flavor and FODMAP-friendly ingredients.

Turkey And Rice Stuffed Bell Peppers

Ingredients:

  • 4 bell peppers, halved and seeded
  • 1 lb ground turkey
  • 1 cup cooked brown rice
  • 1/2 cup diced tomatoes
  • 1/4 cup chopped green onion tops
  • 1 tbsp garlic-infused oil
  • 1 tsp paprika
  • Salt and pepper to taste
  • 1/2 cup shredded cheddar cheese (optional)

Directions:

  1. Preheat your oven to 350°F (175°C).

  2. In a large bowl, mix the ground turkey, rice, tomatoes, green onion tops, garlic-infused oil, paprika, salt, and pepper.

  3. Stuff each pepper half with the turkey mixture.

  4. Place the stuffed peppers in a baking dish and cover with foil.

  5. Bake for 30-35 minutes, then uncover and sprinkle with cheese if using.

  6. Bake for an extra 5-10 minutes until the cheese melts and peppers are tender.

  7. Let cool for a few minutes before serving.

Enjoy your tasty and tummy-friendly meal!

Spinach And Egg Frittata

You’ll love this easy and tasty low FODMAP frittata! Here’s what you’ll need:

Ingredients:

  • 6 large eggs
  • 1 cup baby spinach, chopped
  • 1/4 cup grated Parmesan cheese
  • 1/4 cup diced bell pepper
  • 2 slices bacon, cooked and crumbled
  • 1 tablespoon butter
  • Salt and pepper to taste

Directions:

  1. Preheat your broiler.

  2. Whisk the eggs in a bowl. Add salt and pepper.

  3. Melt butter in an oven-safe skillet over medium heat. Add bell peppers and cook until tender.

  4. Stir in spinach and cook until wilted. Add crumbled bacon.

  5. Pour in the egg mixture. Cook for 3-4 minutes until edges start to set.

  6. Sprinkle Parmesan cheese on top.

  7. Place the skillet under the broiler for 2-3 minutes until the top is golden and puffy.

  8. Let it cool for a few minutes, then slice and serve!

This frittata is perfect for breakfast, lunch, or dinner. You can easily change up the veggies to suit your taste. Enjoy your delicious and FODMAP-friendly meal!

Gluten-Free Blueberry Pancakes

Want to start your day with a yummy breakfast? Try these gluten-free blueberry pancakes! They’re easy to make and taste great.

Here’s what you’ll need:

  • 1 cup gluten-free all-purpose flour
  • 2 teaspoons baking powder
  • 1/4 teaspoon salt
  • 1 cup dairy-free milk (like almond or oat milk)
  • 1 egg
  • 2 tablespoons maple syrup
  • 1 cup fresh blueberries

Now, let’s make some pancakes!

  1. Mix the flour, baking powder, and salt in a bowl.

  2. In another bowl, whisk together the milk, egg, and maple syrup.

  3. Pour the wet ingredients into the dry ones. Stir until just combined.

  4. Gently fold in the blueberries.

  5. Heat a non-stick pan over medium heat.

  6. Pour 1/4 cup of batter for each pancake.

  7. Cook until bubbles form on top, then flip and cook the other side.

  8. Repeat until you’ve used all the batter.

Serve your pancakes warm with extra blueberries and maple syrup on top. Enjoy your tasty, gluten-free breakfast!

Roasted Vegetable And Potato Hash

Here’s a tasty low FODMAP recipe for roasted vegetable and potato hash:

Ingredients:

  • 2 medium potatoes, diced
  • 1 carrot, chopped
  • 1 red bell pepper, diced
  • 1 zucchini, sliced
  • 2 tablespoons garlic-infused oil
  • 1 teaspoon dried rosemary
  • Salt and pepper to taste

Directions:

  1. Preheat your oven to 400°F (200°C).

  2. In a large bowl, toss the diced potatoes, chopped carrot, bell pepper, and zucchini with the garlic-infused oil.

  3. Sprinkle the vegetables with rosemary, salt, and pepper. Mix well to coat evenly.

  4. Spread the vegetable mixture on a baking sheet in a single layer.

  5. Roast in the oven for 25-30 minutes, stirring halfway through.

  6. Your hash is ready when the potatoes are golden and crispy on the outside and tender on the inside.

  7. Serve hot as a side dish or a hearty breakfast option.

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This roasted veggie and potato hash is packed with flavor and easy to make. It’s a great way to enjoy a variety of low FODMAP vegetables in one delicious dish.

Tuna Salad With Mixed Greens

Here’s what you’ll need:

  • 1 can of tuna, drained
  • 2 tablespoons mayonnaise
  • 1 tablespoon lemon juice
  • 2 tablespoons chopped green onion tops
  • 1/4 cup chopped almonds
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • Mixed salad greens
  • Optional: Hard-boiled eggs

How to make it:

  1. Drain the tuna and place it in a bowl.

  2. Add mayonnaise, lemon juice, green onion tops, almonds, salt, and pepper to the bowl.

  3. Mix everything well until combined.

  4. Prepare a plate with mixed salad greens.

  5. Scoop the tuna mixture onto the greens.

  6. If you like, add sliced hard-boiled eggs on top.

Your low FODMAP tuna salad is ready to enjoy! It’s perfect for a quick lunch or light dinner. You can keep any leftover tuna mix in the fridge for up to 3 days.

Pineapple Fried Rice

You’ll love this tasty low FODMAP pineapple fried rice! Here’s what you need:

Ingredients:

  • 2 cups cooked basmati rice
  • 1 cup diced fresh pineapple
  • 1/2 cup diced carrots
  • 1/2 cup diced red bell pepper
  • 1/4 cup chopped scallion greens
  • 2 eggs, beaten
  • 2 tbsp sesame oil
  • 2 tbsp low-sodium soy sauce
  • 1/4 cup cashews (optional)

Directions:

  1. Heat 1 tbsp sesame oil in a large pan over medium heat. Add carrots and bell pepper, cooking until soft.

  2. Push veggies to the side and scramble eggs in the empty space.

  3. Add rice, pineapple, and remaining oil. Stir-fry for 3-4 minutes.

  4. Mix in soy sauce and scallion greens. Cook for another minute.

  5. Top with cashews if using. Enjoy your tropical fried rice!

This dish is quick, easy, and full of flavor. The pineapple adds a sweet twist to classic fried rice. Feel free to add some cooked chicken or tofu for extra protein.

Grilled Tofu Skewers

You’ll need:

  • 1 block firm tofu
  • 1 red bell pepper
  • 8 oz canned mushrooms
  • 2 tbsp garlic-infused oil
  • 2 tbsp soy sauce
  • 1 tbsp maple syrup
  • 1 tsp chili paste
  • Wooden skewers

Directions:

  1. Press the tofu to remove excess water. Cut it into cubes.

  2. Chop the bell pepper into squares. Drain and rinse the mushrooms.

  3. Mix garlic oil, soy sauce, maple syrup, and chili paste in a bowl.

  4. Add tofu, peppers, and mushrooms to the marinade. Let sit for 2 hours in the fridge.

  5. Soak wooden skewers in water for 30 minutes.

  6. Thread tofu and veggies onto skewers.

  7. Preheat your grill to medium-high heat.

  8. Grill skewers for 3-4 minutes per side, brushing with leftover marinade.

  9. Cook until tofu is lightly charred and veggies are tender.

Enjoy your tasty low FODMAP tofu skewers hot off the grill!

Carrot And Ginger Soup

You’ll love this comforting and flavorful low FODMAP carrot and ginger soup! It’s perfect for chilly evenings or when you need a soothing meal.

Ingredients:

  • 1 pound carrots, peeled and chopped
  • 1 tablespoon fresh ginger, grated
  • 4 cups low FODMAP vegetable broth
  • 1 tablespoon olive oil
  • 1/2 teaspoon ground turmeric
  • Salt and pepper to taste
  • Fresh mint leaves for garnish (optional)

Directions:

  1. Heat olive oil in a large pot over medium heat.

  2. Add carrots and ginger. Cook for 5 minutes, stirring occasionally.

  3. Pour in the vegetable broth and add turmeric. Bring to a boil.

  4. Reduce heat and simmer for 20 minutes or until carrots are tender.

  5. Use an immersion blender to puree the soup until smooth.

  6. Season with salt and pepper to taste.

  7. Serve hot, garnished with fresh mint if desired.

This soup is easy to make and packed with nutrients. You can store leftovers in the fridge for up to 3 days or freeze for later enjoyment.

Beef And Vegetable Stew

You’ll love this comforting low FODMAP beef stew! Here’s what you need:

Ingredients:

  • 1 lb beef chuck, cut into 2 cm cubes
  • 2 carrots, chopped
  • 2 potatoes, diced
  • 1 cup green beans, trimmed
  • 2 cups low FODMAP beef broth
  • 1 tbsp garlic-infused olive oil
  • 1 tbsp tomato paste
  • 1 tsp dried thyme
  • Salt and pepper to taste

Directions:

  1. Heat the garlic-infused oil in a large pot. Brown the beef cubes on all sides.

  2. Add carrots, potatoes, and green beans to the pot.

  3. Pour in the beef broth and tomato paste. Stir well.

  4. Bring to a boil, then reduce heat to low. Cover and simmer for 2 hours.

  5. Season with thyme, salt, and pepper.

Your low FODMAP beef stew is ready! Serve it hot and enjoy a bowl of comfort.

Banana Oat Breakfast Muffins

Here’s what you’ll need to make these yummy muffins:

  • 2 cups rolled oats
  • 2 ripe bananas, mashed
  • 2 eggs
  • 1/4 cup maple syrup
  • 1/4 cup almond milk
  • 1 tsp vanilla extract
  • 1 tsp baking powder
  • 1/4 tsp salt
  • 1/4 cup almond slivers
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Let’s get baking! Follow these simple steps:

  1. Preheat your oven to 400°F (200°C) and spray a muffin tin with non-stick cooking spray.

  2. Mix the oats, mashed bananas, eggs, maple syrup, almond milk, and vanilla in a bowl.

  3. Add the baking powder and salt. Stir well.

  4. Fold in the almond slivers.

  5. Spoon the batter into the muffin tin, filling each cup about 3/4 full.

  6. Bake for 20-25 minutes until golden brown and a toothpick comes out clean.

  7. Let the muffins cool in the pan for 10 minutes before moving them to a wire rack.

Enjoy your tasty banana oat muffins! They’re perfect for a quick breakfast or snack on the go.

Shrimp And Cucumber Sushi Rolls

You’ll love these tasty and easy-to-make sushi rolls! They’re perfect for a light lunch or dinner.

Ingredients:

  • 2 cups sushi rice
  • 4 nori sheets
  • 8 cooked shrimp, halved lengthwise
  • 1 cucumber, cut into thin strips
  • 2 tablespoons rice vinegar
  • 1 tablespoon sugar
  • 1/2 teaspoon salt
  • Soy sauce for dipping (optional)

Directions:

  1. Cook the sushi rice according to package instructions. Mix rice vinegar, sugar, and salt in a small bowl.

  2. Spread the cooked rice on a large plate and sprinkle with the vinegar mixture. Let it cool to room temperature.

  3. Place a nori sheet on a bamboo mat. Spread a thin layer of rice over 3/4 of the sheet, leaving a strip at the top edge.

  4. Arrange shrimp and cucumber strips in a line across the middle of the rice.

  5. Using the mat, roll the sushi tightly away from you. Wet the top edge of the nori to seal the roll.

  6. Repeat with the remaining ingredients to make 4 rolls.

  7. Using a sharp knife, cut each roll into 6-8 pieces.

  8. Serve your sushi rolls with soy sauce if you like. Enjoy your homemade low FODMAP sushi!

Roasted Pork Tenderloin With Herbs

You’ll love this easy, flavorful pork dish! Here’s what you need:

  • 1 pork tenderloin (about 1 pound)
  • 2 tablespoons olive oil
  • 1 tablespoon fresh rosemary, chopped
  • 1 tablespoon fresh thyme leaves
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 lemon, zested and juiced

To make this tasty meal:

  1. Preheat your oven to 400°F (200°C).

  2. Mix the olive oil, herbs, salt, pepper, lemon zest, and juice in a small bowl.

  3. Rub this mixture all over the pork tenderloin.

  4. Place the pork on a baking sheet lined with foil.

  5. Roast for 20-25 minutes, or until a meat thermometer reads 145°F (63°C).

  6. Let the pork rest for 5 minutes before slicing.

  7. Serve and enjoy your herb-crusted pork!

This dish is great with roasted potatoes and a green salad. The leftovers make yummy sandwiches too!

Tomato And Basil Bruschetta On Gluten-Free Bread

Here’s what you’ll need:

  • 4 slices gluten-free bread
  • 2 ripe tomatoes, diced
  • 1/4 cup fresh basil leaves, chopped
  • 2 tablespoons olive oil
  • 1 teaspoon red wine vinegar
  • Salt and pepper to taste

To make this tasty bruschetta:

  1. Toast the gluten-free bread until it’s crispy.

  2. Mix the diced tomatoes, chopped basil, olive oil, and red wine vinegar in a bowl.

  3. Add a pinch of salt and pepper to the tomato mix. Stir well.

  4. Spoon the tomato mixture onto the toasted bread slices.

  5. Serve right away and enjoy your fresh, low FODMAP bruschetta!

This simple recipe is perfect for a quick snack or light lunch. The fresh tomatoes and basil give it a bright, summery flavor. You can make extra tomato topping and store it in the fridge for later.

Lactose-Free Yogurt Parfait With Strawberries

You’ll love this tasty and easy-to-make parfait! Here’s what you need:

Ingredients:

  • 1 cup lactose-free Greek yogurt
  • 1/2 cup fresh strawberries, sliced
  • 2 tablespoons low FODMAP granola
  • 1 teaspoon maple syrup (optional)

Directions:

  1. Grab a clear glass or bowl. This will let you see the pretty layers!

  2. Spoon 1/3 of the yogurt into the bottom of your container.

  3. Add a layer of sliced strawberries on top of the yogurt.

  4. Sprinkle some granola over the strawberries.

  5. Repeat these layers two more times, ending with granola on top.

  6. If you like, drizzle a little maple syrup over everything.

  7. Grab a spoon and enjoy your yummy parfait right away!

This parfait is perfect for breakfast or a snack. You can mix it up by using different low FODMAP fruits too!

Baked Chicken Fajitas With Corn Tortillas

You’ll love these easy baked chicken fajitas! Here’s what you need:

Ingredients:

  • 1 pound chicken breast, sliced
  • 2 bell peppers, sliced
  • 1 tablespoon garlic-infused oil
  • 1 tablespoon lime juice
  • 2 teaspoons low FODMAP taco seasoning
  • Salt and pepper to taste
  • 8 corn tortillas
  • Optional toppings: lactose-free cheese, cilantro, lime wedges

Directions:

  1. Preheat your oven to 425°F. Line a baking sheet with foil.

  2. Mix chicken, peppers, oil, lime juice, and seasonings in a bowl.

  3. Spread mixture on the baking sheet in a single layer.

  4. Bake for 20-25 minutes, stirring halfway through, until chicken is cooked.

  5. Warm corn tortillas in the microwave or oven.

  6. Serve fajita mixture in tortillas with your favorite toppings.

Enjoy your delicious low FODMAP chicken fajitas! They’re perfect for a quick weeknight dinner.