10+ Low FODMAP Recipes for Delicious and Easy Meals

Eating with digestive health in mind can be a challenge, especially for those with certain food sensitivities. Low FODMAP recipes offer a practical solution by focusing on ingredients that are easier to digest. They help you enjoy meals without discomfort.

These recipes can support your journey toward better gut health while still providing tasty and satisfying options.

In this article, you will find a variety of delicious low FODMAP recipes designed to cater to different tastes and needs. Exploring these options can help you create meal plans that not only suit your dietary restrictions but also keep your enjoyment of food intact.

Embrace the joy of cooking while taking care of your health with these easy-to-follow recipes!

1) Maple Granola

Making maple granola is simple and rewarding. It adds a delicious crunch to your breakfast or snacks. This recipe is low FODMAP, so it’s easy on your tummy.

To start, gather your ingredients. You’ll need rolled oats, maple syrup, coconut oil, and some nuts or seeds of your choice.

Once you have everything ready, preheat your oven to 300ºF (150ºC). In a bowl, mix the oats with maple syrup and melted coconut oil. Add your nuts or seeds for extra flavor.

Spread the mixture on a baking sheet in an even layer. Bake for about 20 minutes until golden brown. Let it cool before enjoying!

Ingredients:

• 3 cups rolled oats
• 1/4 cup coconut oil
• 1/2 cup maple syrup
• Nuts or seeds of choice

Cooking Instructions:

1. Preheat oven to 300ºF (150ºC).
2. Mix oats, maple syrup, and coconut oil in a bowl.
3. Add nuts or seeds.
4. Spread on a baking sheet.
5. Bake for 20 minutes until golden.
6. Let cool before eating.

2) Scrambled Tofu

Scrambled tofu is a tasty and healthy dish you can enjoy any time of the day. It’s easy to make and packed with protein. This recipe is also low FODMAP, making it great for those with sensitive stomachs.

To get started, press the tofu to remove excess moisture. Then, heat some oil in a pan over medium heat. Once hot, crumble the tofu and add it to the pan.

You can spice it up with herbs and your choice of vegetables. Cook for about 5 to 7 minutes, stirring occasionally. Enjoy it with toast or as a filling for a wrap!

Ingredients

• 1 block firm tofu
• 1 tablespoon olive oil
• Salt and pepper to taste
• Optional: vegetables (such as spinach or bell peppers), spices (like turmeric or paprika)

Cooking Instructions

1. Press the tofu to remove moisture.
2. Heat olive oil in a pan over medium heat (around 350°F or 175°C).
3. Crumble the tofu into the pan.
4. Season with salt, pepper, and optional spices.
5. Cook for 5 to 7 minutes, stirring occasionally.

3) Tropical Millet Porridge

Tropical Millet Porridge is a delicious way to start your day. It’s creamy and has hints of coconut, strawberry, and banana. This dish is low in FODMAPs, making it a great choice for those following this diet.

To make this porridge, you will need hulled millet, lactose-free milk or almond milk, and some water. You can prepare it in about 5 minutes, while cooking takes around 30 minutes.

Ingredients

• ⅔ cup hulled millet
• 2 cups lactose-free milk or almond milk
• 1 ½ cups water
• Pinch of salt
• Optional: sliced strawberries and banana for topping

Cooking Instructions

1. Rinse the millet under cold water.
2. In a pot, combine the millet, water, and salt. Bring to a boil.
3. Reduce heat, cover, and simmer for 30 minutes.
4. Stir in the lactose-free milk or almond milk.
5. Serve warm, topped with sliced strawberries and banana.

4) Summer Berry Smoothie

A Summer Berry Smoothie is a refreshing drink that fits well into a low FODMAP diet. It’s quick to make and perfect for breakfast or a snack.

You can use any low FODMAP milk, like almond or lactose-free options. Just blend your favorite berries with some yogurt for a tasty mix.

The ingredients combine to create a balanced and nutritious drink. Plus, it’s an easy way to enjoy the summer flavor of berries.

Ingredients

• 200 ml low FODMAP milk (almond, lactose-free, etc.)
• 65 g frozen strawberries
• 40 g blueberries (fresh or frozen)
• 1 ripe banana
• 100 g lactose-free yogurt
• 1 tablespoon chia seeds
• 1 tablespoon pure maple syrup

Cooking Instructions

1. In a blender, add the low FODMAP milk.
2. Add the frozen strawberries and blueberries.
3. Slice the ripe banana and add it to the blender.
4. Include the lactose-free yogurt, chia seeds, and maple syrup.
5. Blend until smooth and creamy.
6. Serve chilled and enjoy!

5) Spinach, Feta & Pine Nut Omelette

This Spinach, Feta, and Pine Nut Omelette is a tasty option for breakfast or lunch. It’s packed with nutrients and is low in FODMAPs, making it great for your diet.

You will need just a few simple ingredients. Eggs provide protein, while spinach adds vitamins and minerals. Feta cheese gives it a creamy, tangy flavor.

To prepare, just combine these ingredients in a pan for a quick meal. It takes about 10 minutes to make, so it’s perfect for busy days.

Ingredients

• 2 large eggs
• 1 tbsp milk (lactose-free if needed)
• 100g baby spinach
• 30g feta cheese, diced
• 1 tbsp toasted pine nuts
• 1 tbsp olive oil

Cooking Instructions

1. Heat olive oil in a pan over medium heat.
2. Whisk eggs and milk together in a bowl.
3. Pour the egg mixture into the pan.
4. Cook for 2-3 minutes until the edges set.
5. Add spinach, feta, and pine nuts.
6. Cook for another 2-3 minutes until fully set.
7. Serve warm and enjoy!

6) Quinoa Porridge

Quinoa porridge is a healthy and filling breakfast option. It’s naturally gluten-free and easy to make. You can enjoy it with various toppings to suit your taste.

To start, rinse 1 cup of quinoa under cold water. In a pot, combine the rinsed quinoa with 2 cups of low FODMAP milk. Bring it to a boil, then reduce the heat to low. Let it simmer for about 15 minutes until the quinoa is fluffy.

You can add flavors like cinnamon or vanilla. Top your porridge with fresh fruits like bananas or berries for added nutrients. A drizzle of maple syrup enhances the sweetness.

Ingredients

• 1 cup quinoa
• 2 cups low FODMAP milk
• 1 teaspoon cinnamon (optional)
• Fresh fruits (bananas, berries)
• Maple syrup (optional)

Cooking Instructions

1. Rinse quinoa under cold water.
2. Combine quinoa and low FODMAP milk in a pot.
3. Bring to a boil, then reduce heat to low.
4. Simmer for 15 minutes until fluffy.
5. Add desired toppings and serve warm.

7) Low-FODMAP Peanut Butter Brownie Bites

These Low-FODMAP Peanut Butter Brownie Bites are a great snack for anyone looking for tasty treats. They’re easy to make and require no baking, saving you time in the kitchen.

Start by mixing rolled oats and unsweetened peanut butter. Add some maple syrup for natural sweetness. You can also include mini chocolate chips for a delightful touch.

Once you combine everything, form the mixture into bite-sized balls. Chill them in the fridge for a few hours. Enjoy these bites as a quick snack or dessert!

Ingredients

• 1 cup rolled oats (gluten-free if needed)
• ½ cup unsweetened natural peanut butter
• ¼ cup maple syrup
• ¼ cup mini chocolate chips

Cooking Instructions

1. In a bowl, mix rolled oats and peanut butter.
2. Stir in the maple syrup until well combined.
3. Fold in the mini chocolate chips.
4. Form the mixture into small balls.
5. Place in the fridge for a few hours to set.
6. Enjoy your Low-FODMAP Peanut Butter Brownie Bites!

8) Baked Sea Bass with Lemon Caper Dressing

Baked sea bass with lemon caper dressing is a delicious dish that is also low FODMAP. This recipe is simple and perfect for a healthy dinner. The bright flavors from lemon and capers really make the fish shine.

To start, you will need to make the dressing. Mix olive oil, lemon zest, lemon juice, capers, Dijon mustard, and seasoning. Keep the parsley aside for later.

Preheat your oven to 425°F (220°C). Place the sea bass fillets on a baking dish. Drizzle the dressing over the fish and bake for about 15-20 minutes, or until the fish flakes easily with a fork.

Ingredients

• 4 x 100g (4 oz) sea bass fillets
• 2 tbsp olive oil
• Zest and juice of 1 lemon
• 2 tbsp capers
• 2 tsp Dijon mustard
• Salt and pepper to taste
• 2 tbsp flat-leaf parsley, chopped (for serving)

Cooking Instructions

1. Preheat your oven to 425°F (220°C).
2. Mix the olive oil, lemon zest, lemon juice, capers, dijon mustard, salt, and pepper in a bowl.
3. Place the sea bass fillets in a baking dish.
4. Drizzle the dressing over the fish.
5. Bake for 15-20 minutes until the fish is cooked through.
6. Serve with chopped parsley on top.

9) Roasted Aubergine with Chilli Peanut Dressing

This roasted aubergine dish is both tasty and easy to make. It features a rich and creamy chilli peanut dressing that adds a lovely kick. Perfect for a flavorful vegan meal, it fits well into low FODMAP diets.

To prepare, slice a small aubergine and roast it until it’s tender. For the dressing, you will need peanut butter, sweet chilli sauce, soy sauce, and lime juice. Combine these ingredients for a zesty finish.

Serve your roasted aubergine drizzled with the dressing. Garnish with fresh coriander for added flavor.

Ingredients

• 1 small aubergine
• 1 tbsp oil
• 1 tbsp sweet chilli sauce
• 2 tsp soy sauce
• 1 tbsp peanut butter
• ½ lime
• Fresh coriander

Cooking Instructions

1. Preheat your oven to 400°F (200°C).
2. Slice the aubergine and brush with oil.
3. Place on a baking tray and roast for 20 minutes.
4. In a bowl, mix peanut butter, sweet chilli sauce, soy sauce, and lime juice.
5. Drizzle the dressing over the roasted aubergine.
6. Garnish with coriander before serving.

10) Salmon & Lemon Mini Fish Cakes

These Salmon and Lemon Mini Fish Cakes are a delicious and healthy option for a low FODMAP meal. They are light, flavorful, and packed with nutrients.

To make these fish cakes, you will need fresh salmon, lemon zest, and some herbs. They are simple to prepare and can be enjoyed as a snack or a meal.

You start by mixing the ingredients until everything is combined. Then, shape the mixture into small cakes and cook them until golden brown.

Ingredients

• 1 lb (450 g) fresh salmon, cooked and flaked
• 1 lemon, zested and juiced
• 2 tablespoons fresh parsley, chopped
• 1 egg
• Salt and pepper to taste
• Olive oil for frying

Cooking Instructions

1. Mix the flaked salmon, lemon zest, lemon juice, parsley, egg, salt, and pepper in a bowl.
2. Shape the mixture into small cakes, about 3 cm wide.
3. Heat olive oil in a pan over medium heat (350°F or 175°C).
4. Fry the cakes for about 3-4 minutes on each side until golden.