10+ Low FODMAP Recipes for Delicious Gut-Friendly Meals

Low FODMAP recipes are designed for those who want to manage digestive comfort while enjoying delicious meals. These recipes can help you navigate a low FODMAP diet, making it easier to find meals that are both satisfying and gentle on your stomach.

Living with IBS or other digestive issues doesn’t mean you have to compromise on flavor. You can explore a variety of meals that fit your dietary needs while still enjoying the cooking process.

1) Maple Granola with Almonds

Maple granola with almonds is a tasty and healthy option for breakfast or snacks. It combines whole-grain oats with crunchy almonds and a touch of sweetness from maple syrup. This recipe is easy to make and perfect for a low FODMAP diet.

Gather your ingredients, and you’ll be ready to start cooking.

The nutty flavor of almonds pairs wonderfully with the sweetness of the maple syrup. You can enjoy this granola with yogurt, milk, or on its own.

Ingredients

• 1/2 cup almonds
• 1 1/2 cups rolled oats
• 1/2 cup maple syrup
• 1/4 cup coconut oil
• 1/4 teaspoon salt

Cooking Instructions

1. Preheat the oven to 350°F (175°C).
2. In a large bowl, mix oats, almonds, and salt.
3. In a small pot, melt coconut oil and maple syrup together.
4. Pour the mixture over the oat mixture and stir.
5. Spread on a baking sheet.
6. Bake for 20 minutes until golden, stirring halfway.

2) Shrimp Lemon Linguini

Shrimp Lemon Linguini is a tasty dish that is low in FODMAPs. You’ll love the bright flavor of lemon combined with tender shrimp. It’s quick to prepare, making it a great weeknight meal.

Start by cooking gluten-free linguini according to the package directions.

While the pasta cooks, heat olive oil in a pan over medium heat. Add large shrimp and cook until they turn pink.

Next, stir in lemon juice and garlic chive powder for added flavor.

Toss the cooked linguini in the pan with the shrimp. Serve with a sprinkle of fresh spinach for a touch of color.

Ingredients

• 1 pound gluten-free linguini
• 1 pound large shrimp, peeled and deveined
• ¼ cup extra virgin olive oil
• 1½ teaspoons garlic chive powder
• Juice of 1 lemon
• Fresh spinach (optional)

Cooking Instructions

1. Cook linguini according to package instructions.
2. Heat olive oil in a pan over medium heat.
3. Add shrimp and cook until pink.
4. Stir in lemon juice and garlic chive powder.
5. Toss linguini with shrimp in the pan.
6. Add fresh spinach if desired. Serve warm.

3) Low FODMAP Peanut Butter Brownie Bites

These Low FODMAP Peanut Butter Brownie Bites are a tasty treat you can enjoy without worry. They are simple to make and filled with delicious flavors. Perfect for a snack or a quick dessert, you’ll love their rich taste.

You need just a few ingredients. Try these bites for a quick energy boost during the day. They are plant-based and fun to make with friends or family.

Ingredients

• 1 cup rolled oats (use gluten-free for gluten-free version)
• ½ cup unsweetened natural peanut butter
• ¼ cup cocoa powder
• ¼ cup maple syrup
• 1 teaspoon vanilla extract
• A pinch of salt

Cooking Instructions

1. In a bowl, mix all ingredients until well combined.
2. Roll the mixture into small balls.
3. Place them on a plate and chill in the fridge for at least 30 minutes.
4. Enjoy your tasty snacks!

4) Tropical Millet Porridge

Tropical millet porridge is a creamy and tasty breakfast option. It combines the flavors of coconut, strawberry, and banana, making it a delightful way to start your day. Millet is a low FODMAP grain, which is perfect for those sensitive to certain foods.

To make this porridge, you will find it easy to follow. You will enjoy how filling and nutritious it is. This dish is simple to prepare and can be customized with your favorite toppings.

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.)
• Coconut (optional)

Cooking Instructions

1. Rinse the millet under cool water.
2. In a pot, combine millet, milk, water, and salt.
3. Bring it to a boil over medium heat.
4. Reduce heat and simmer for 30 minutes, stirring occasionally.
5. Serve warm, topped with fresh fruits and coconut if desired.

5) Broccoli Sausage Pasta

This Broccoli Sausage Pasta is a tasty and comforting dish that’s also low FODMAP. It combines savory sausage with crisp broccoli for a satisfying meal.

You will need gluten-free pasta to keep it safe for your diet. The fresh ingredients add flavor and health benefits.

Start by cooking the sausage until it’s browned. Then sauté the broccoli until it’s tender. Combine everything with the cooked pasta and a splash of broth for extra taste.

Ingredients

• 8 oz gluten-free pasta
• 2 Italian sausages, sliced
• 2 cups broccoli florets
• 1 cup gluten-free chicken broth
• Salt and pepper to taste
• Grated Parmesan cheese (optional)

Cooking Instructions

1. Cook the gluten-free pasta according to package directions.
2. In a pan, cook the sausage over medium heat until browned.
3. Add broccoli to the pan and sauté until tender.
4. Combine the sausage and broccoli with the cooked pasta.
5. Pour in chicken broth and mix well.
6. Season with salt and pepper.
7. Serve hot, topped with Parmesan cheese if desired.

6) Scrambled Tofu Delight

Scrambled Tofu Delight is a simple and tasty dish. It’s perfect for breakfast, lunch, or a quick dinner. This recipe is not only low FODMAP but also vegan and gluten-free.

Start with firm tofu for the best texture. You can add veggies like bell peppers or spinach for extra flavor and nutrients.

To season, use spices like turmeric and black pepper. These add warmth and color to your scramble.

You’ll love how quickly this meal comes together. It’s a filling option that keeps you satisfied.

Ingredients

• 1 package of firm tofu (375 g)
• 150 g roasted red bell pepper
• 1 tablespoon soy sauce (check for low FODMAP options)
• 1 teaspoon turmeric
• Olive oil for cooking
• Optional: fresh spinach or other veggies

Cooking Instructions

1. Heat a pan over medium heat (350°F or 180°C).
2. Crumble the tofu into the pan.
3. Add the soy sauce and turmeric, mixing well.
4. Stir in the bell peppers and cook for about 5 minutes.
5. Serve warm and enjoy!

7) Spinach, Feta & Pine Nut Omelette

This Spinach, Feta & Pine Nut Omelette is a simple, healthy choice for breakfast or lunch. It’s packed with flavor and nutrients, making it a perfect low FODMAP meal.

You’ll need fresh spinach, crumbled feta cheese, and toasted pine nuts for a tasty mix. The eggs provide great protein, helping you feel full longer.

Start by whisking together your eggs and milk. Heat some oil in a pan and add the spinach until it wilts. Then pour in the egg mixture and sprinkle feta and pine nuts on top. Cook until it’s set.

Ingredients

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

Cooking Instructions

1. Whisk eggs and milk in a bowl.
2. Heat oil in a non-stick skillet over medium heat.
3. Add spinach and cook until wilted.
4. Pour in egg mixture.
5. Sprinkle feta and pine nuts on top.
6. Cook until the omelette is set, about 3-4 minutes.
7. Serve warm.

8) Simple Low FODMAP Risotto

Making a simple low FODMAP risotto can be both easy and delicious. You can create a creamy dish using rice and a few easy ingredients. It’s perfect for a comforting meal without the FODMAPs.

Start with Arborio rice, which gives risotto its unique texture. You can add low FODMAP broth and some herbs for flavor. Feel free to include vegetables like spinach or zucchini.

You can also try adding protein such as chicken or shrimp for a heartier meal. Just remember to keep it simple!

Ingredients

• 1 cup Arborio rice
• 4 cups low FODMAP chicken or vegetable broth
• 1 tablespoon garlic-infused olive oil
• 1/2 cup grated Parmesan cheese
• Salt and pepper to taste
• Optional: spinach or zucchini

Cooking Instructions

1. Heat the broth in a pot until warm.
2. In a separate pan, heat oil over medium heat.
3. Add Arborio rice and stir for 2 minutes.
4. Pour in warm broth, one cup at a time, stirring continuously.
5. Cook for 18-20 minutes until creamy.
6. Stir in cheese, salt, and pepper before serving.

9) Summer Berry Smoothie

A Summer Berry Smoothie is a tasty and refreshing option. It’s perfect for breakfast or a snack. You can enjoy it without worrying about FODMAPs.

To make it, you’ll need mixed berries, a ripe banana, and lactose-free yogurt. You can add chia seeds for extra nutrition. Using low FODMAP milk helps keep this smoothie friendly for your gut.

You can blend all the ingredients together until smooth. Adjust the thickness by adding more milk if needed.

Ingredients

• 1 cup mixed berries (strawberries, blueberries, raspberries)
• 1 ripe banana
• 1 cup lactose-free yogurt
• 1 tablespoon chia seeds
• 1/2 cup low FODMAP milk (like almond or lactose-free milk)

Cooking Instructions

1. Place mixed berries, banana, and yogurt in a blender.
2. Add chia seeds and low FODMAP milk.
3. Blend until smooth.
4. Pour into a glass and enjoy!

10) Low FODMAP Braised Short Ribs

Low FODMAP braised short ribs are a delicious comfort food. They are tender, juicy, and perfect for a cozy meal. You can enjoy them without worrying about FODMAPs.

To make this dish, you’ll need a few simple ingredients. The short ribs cook slowly in a flavorful broth that enhances their richness.

Ingredients

• 2 to 3 pounds of short ribs
• 1 cup red wine
• 2 cups beef broth (check for low FODMAP)
• 2 tablespoons olive oil
• Salt and pepper to taste
• Fresh herbs (like thyme or rosemary)

Cooking Instructions

1. Preheat your oven to 325°F (163°C).
2. Season the short ribs with salt and pepper.
3. Heat olive oil in a large pan and brown the ribs on all sides.
4. Add red wine and beef broth to the pan.
5. Cover and transfer to the oven.
6. Cook for about 2 to 3 hours, until the meat is tender.