Are you struggling with IBS? Do you often find yourself eating bland food to avoid triggering your gut issues? If you have digestive concerns, avoiding specific carbohydrates — fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAP) — is the best way to manage it. And that often involves food restrictions, resulting in tasteless food. But, the compromise on flavor ends here!
From veggie sandwiches and tomato soup to enchiladas, smoothies, and banana oatmeal muffins, these easy-to-make, delicious, and healthy low FODMAP recipes will liven up your meals while supporting your gut health.
#1. Avocado Green Goddess Veggie Sandwich
Easy on the eyes and flavorful enough to tempt your taste buds, this veggie sandwich is made with sourdough bread layered with a delicious avocado dressing, cucumber slices, alfalfa sprout, arugula, and vegan cheese. It’s an exquisite dish that is destined to make top-charts in your cookbook.
#2. Baked Honey BBQ Chicken Wings
Crispy, sweet, and an absolute crowd-favorite! These chicken wings pack just the right amount of heat to spice things up in the appetizer department. To make this delectable recipe, slather low FODMAP BBQ sauce on the chicken wings and bake until they’re crispy before serving warm.
#3. Banana Oatmeal Muffins
Made with bananas, cinnamon, egg, maple syrup, milk, oats, and vanilla, these banana oatmeal muffins are made all the more appealing with the addition of chopped walnuts and chocolate chips. Super tasty and very filling, they’re the perfect on-the-go breakfast!
#4. Chicken Parm with Roasted Vegetable Tomato Sauce
This modified recipe offers a fun twist on a classic to create an instant crowd-pleaser. Use a heady dose of veggies with Marinara sauce and roast the chicken breasts after coating them with flour, egg, and breadcrumbs. Once done, top it off with some parmesan cheese and tomato sauce.
#5. Carrot Tomato Soup
Ready in under 30 minutes, this hearty carrot tomato soup is vegan and gluten-free — catering to a vast range of dietary preferences and requirements. Add fresh basil, some ground black pepper, and croutons on top, and serve with a side of crusty French bread to level up its appeal.
#6. Chicken Turmeric Rice
A simple anti-inflammatory dish packed with an otherworldly flavor profile, this one-pan meal made with chicken, rice, carrots, and chickpeas is comfort food at its finest. Garnish it with freshly chopped parsley to add a delicious pop of color and flavor before serving.
#7. Chocolate Crunch & Raspberry Pots
Recreate this simple snack and give a treat to your taste buds. Fresh raspberries topped with some Cointreau, a little orange zest, and some orange juice in a glass, topped with a delectable mix of chocolate and nut-free muesli and crunchy caramel — this divine recipe is lip-smacking good.
#8. Creamy Ham and Potato Soup
Made with ham, leek leaves, potatoes, veggies, and a low FODMAP chicken stock, this cozy bowl of soup will be your savior on extra chilly days. Season with salt and pepper and garnish with a sprinkle of parsley before enjoying it warm.
#9. Enchiladas
This Mexican dish made with vegetarian minced meat, homemade enchilada sauce, and corn tortillas creates delicious low FODMAP enchiladas. Sprinkled with cheese and served with lactose-free sour cream, fresh cilantro, and a few slices of avocado, this meal allows you to live the authentic enchiladas experience without worrying about any unpleasant physical side effects.
#10. Green Kiwi Smoothie
Packed with vitamins and fiber, this green kiwi smoothie is a great option if you’re in the elimination phase of your FODMAP diet! You can add kale or spinach to this easy-to-make recipe according to your taste preferences. To convert it into an on-the-go snack, skip the ice cubes — you can always add them later.
#11. Herbed Tuna Melt
Canned tuna, melty cheddar cheese, mayonnaise, Roma tomato, English muffins, chives, basil, and parsley all layered in low FODMAP English muffins make this “elevated” recipe a feast for the senses. Serve this sandwich warm right after assembling with a side of clementine/orange or a glass of low-lactose milk.
#12. Loaded Spicy Chicken Nachos
Made with healthy staples like taco-seasoned shredded chicken, cheddar cheese, and black beans, all sitting atop gluten-free tortilla chips, this dish is baked until it turns into gooey deliciousness. Served with mashed avocados and sour cream for a hearty dish that you’ll be revisiting quicker than you’d imagine!
#13. New Orleans Style Low FODMAP Gumbo
Emphasizing the marriage of texture and flavor, this New Orleans style gumbo is made with jackfruit, butter beans, chopped okra, and oyster mushrooms, all cooked with low FODMAP spices including miso paste, asafetida, and garlic-infused oil to create an absolute masterpiece. Serve with rice for a filling meal.
#14. One-Pot Instant Pot Beef Pot Roast
Made with carrots, potatoes, mushrooms, and tons of umami flavor, this one-pan meal is as satisfying as it can get. Elevate this juicy, tender, and flavorful pot roast even more by pouring the pan juices into a gravy boat and serving it over the meat and potatoes.
#15. Pumpkin Pie
Recreate this gluten and lactose-free Thanksgiving classic using a low FODMAP pie crust in no time! Just mash the seeded, skinless pumpkin with a fork, beat the eggs with sugar, and mix in pumpkin puree, spices, salt, milk, and cornstarch in a tart pan. Cook until set, let it rest for a while, and serve!
#16. Red Velvet Cupcakes
Treat yourself to these soft gooey cupcakes! All you have to do is mix a couple of drops of red food coloring in the batter and work on creating an oh-so-delicious cream cheese frosting to pipe on top, and you’re well on your way to satisfy your sweet tooth with a fresh batch of red velvet cupcakes!
#17. Sheet Pan Chicken Thighs with Harvest Vegetables
This recipe uses chicken thighs, smokey bacon, garlic-infused oil, vegetables, pure maple syrup, and fresh herbs to create an aromatic and flavorful dish that has all the makings of a crowd-pleaser. Serve this fork-tender meal with a sprinkling of fresh rosemary and thyme for an aromatic culinary delight.
#18. Skillet Scallion Bacon Cornbread
Toasty on the outside, tender on the inside, this skillet-friendly recipe is made with stone-ground cornmeal, lactose-free faux buttermilk, scallion greens, and bacon and glazed with butter and maple syrup for some added oomph. Enjoy as-is or serve as a side for a more filling meal.
#19. Spaghetti with Chicken and Cherry Tomatoes
Made with only 8 ingredients, this simple recipe features whole-grain brown rice spaghetti, skillet-fried chicken slices, and burst cherry tomatoes mixed with a white wine butter sauce. Made to perfection, garnish with a sprinkle of thinly sliced basil before serving.
#20. Super Delish Green Beans & Bacon Side
This crunchy, tasty, easy-to-make side dish is made with pan-fried green beans, toasted pumpkin seeds, and crispy bacon bits, seasoned with black pepper and a squeeze of lemon. Top it off with crispy bacon, extra lemon wedges, and chopped pumpkin seeds for added flavor.
#21. Super Speedy Chicken Satay
Saucy and tangy, this is a great recipe for family meals as well as special events. Mix juicy chicken strips with a homemade creamy satay sauce while you cook the rice. Skewer the chicken strips and sear them on a pan, grill the bok choy and sliced cucumber, and serve on rice with lime wedges and fresh basil leaves!
#22. Swedish Meatballs
A gut-friendly twist to the traditional Swedish meatballs, this recipe involves a side of cucumber dill salad or mashed potatoes instead of the widely used lingonberry jam. The best thing? You can easily store the meatballs in your refrigerator to make meal prep on busy weekdays an absolute breeze.
#23. Sweet Potato and Feta Frittata
Made with roasted veggies, fluffy eggs, cherry tomatoes, and a healthy dose of greens blanketed under cheddar cheese, this quick and easy low FODMAP meal is made even more delicious when served with a sprinkling of parsley and crumbled feta cheese. Seconds, anyone?
#24. Tortilla Baked Eggs
Find yourself short on time and craving something flavorful? There’s no need to risk takeout when you have this tasty and nutritious low FODMAP tortilla baked eggs recipe at hand! Made with grated cheese, a healthy dose of greens, and protein-rich eggs, this recipe is destined to be your go-to meal.
#25. Tortilla Salad Bowl
Satisfy your taco night cravings with this ultra-crunchy and incredibly tasty low FODMAP tortilla salad bowl. It’s a simple recipe that invites you to experiment with different flavors and ingredients. Topped with crushed tortilla chips and dried chili flakes (optional), every bite is an explosion of flavor and textures!
#26. Turkey Stuffed Bell Peppers
The combination of a colorful burst of bell peppers, beef ground or ground turkey, basmati rice, and cheddar cheese, you can’t resist this mouthwatering dish. It’s tempting enough to make the cut for your weekly meal rotation.
#27. Vegan Cobb Salad with Tempeh “Bacon”
Creamy avocado, crunchy cucumber, blue “cheese,” a tangy red wine vinaigrette, plenty of healthy veggies, and salty and smoky tempeh “bacon” — the ingredient list of this healthy, vegan salad has everything you crave and more. Sprinkle with chives and more of the red wine dressing before serving.
#28. Vegan Fruit Crumble Bars
Easy to make and undeniably delicious, these crumble bars make for a scrumptious breakfast or a quick snack. Filled with fiber-rich whole grains, these jammy, crunchy, and fruit vegan fruit crumble bars are best served warm with a scoop of vanilla ice cream. Remember to chill the crumble mix for an hour or two before cutting it into bars.
#29. Vegan Nourishing Bowl
This recipe is made with plenty of roasted veggies, spicy lentils, and edamame beans to create the perfect hearty bowl for lunch. The delicious vegetables combined with the crunch from roasted pumpkin seeds are irresistible! To enjoy this vegan bowl of goodness, garnish it with fresh cilantro before serving!
#30. Veggie Packed Soup
Smoky and savory, this delightful soup features collard greens, carrots, and quinoa. Seasoned with salt-free tomatoes, chili powder, lemon juice, tamari, and maple syrup, this meal is packed with equal parts nutrition and flavor. In addition to being incredibly delicious, it is also vegan and gluten-free — the perfect recipe for the whole family!
