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20 Low FODMAP Vegetarian recipes you need to try today!

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Much like a vegetarian keto diet, finding low fodmap vegetarian recipes can be tricky. The normal low FODMAP diet leans quite heavily on meat and fish, which, obviously, are off the cards for veggies!

But good news! I am here to empower you to feel like you can both manage your IBS symptoms AND have the freedom to choose a vegetarian diet too!

A collage with 4 FODMAP dishes | Hurry The Food Up

If you’re here, you probably have some idea of what a low FODMAP diet is and why you might want to follow one.

For those who are new to this, the FODMAP diet was designed to help people identify what triggers their IBS.

FODMAP stands for : Fermentable Oligosaccharides; Disaccharides; Monosaccharides; and Polyols. These are sugars that are poorly absorbed in the small intestine and can trigger symptoms of Irritable Bowel Syndrome.

The idea is that first you cut out all high FODMAP ingredients, then slowly re-introduce them, and see which ones cause the IBS symptoms to return.

This list of ingredients is a great tool for what foods to avoid, and what is safe. Or check out the Monash University FODMAP diet app.

It is important to remember: this is a very restrictive diet, which is only recommended for a few weeks!

Healthy Vegetarian Low FODMAP Recipes

Let’s see what delicious low fodmap recipes we have in store today!

Breakfast

Fluffy Quinoa Egg Muffins

Check out the recipe here
4.94 from 16 votes
Protein: 14g
Calories: 308kcal
Ready in:20 minutes
Recipe by: Dave

Bonus: very easy, quick and super-versatile meal 🙂

These quinoa egg muffins are incredibly high in protein – and super-quick, too! Perfect any time of the day.

Easy Tomato Omelette

Check out the recipe here
4.74 from 41 votes
Protein: 23g
Calories: 345kcal
Ready in:10 minutes
Recipe by: HurryTheFoodUp

Bonus: quick and nutritious breakfast, very delicious
Note: contains optional 2 spring onions – just use the green section

Easy Tomato Omelette. There is a trick to making the perfect omelette – and it’s weirdly easy. We’ll show you how. You’re gonna love this one!

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Chocolate Mint Quinoa Breakfast Bowl - Vegetarian Low FODMAP Recipes - Top 10 | hurrythefoodup.com

Chocolate Mint Quinoa Breakfast Bowl

Check out the recipe here

Protein: 12g
Calories: 490kcal
Ready in: 25 minutes
Recipe by: BucketListTummy
Bonus: very easy, tasty and full of health benefits

Chocolate Mint Quinoa Breakfast Bowl is a healthy, low fodmap breakfast alternative to oatmeal, full of complex carbohydrates, protein, fiber and vitamins! This sweet quinoa recipe is dairy free, gluten free and vegan.

Moist Almond Flour Muffins

Check out the recipe here
4.86 from 14 votes
Protein: 5g
Calories: 121kcal
Ready in:25 minutes

Bonus: gluten-free, tasty

These almond flour muffins stay soft and succulent – and only need five minutes to prep! Bung them in the oven and you’re good to go!

Low Fodmap Vegetarian Recipes - Strawberry Smoothie | Hurry The Food Up

Low FODMAP Strawberry Smoothie

Check out the recipe here

Protein: 1.1g
Calories: 98kcal
Ready in: 5 minutes
Recipe by: TipsnRecipe
Bonus: vegan, speedy

This vegan, gluten-free, low FODMAP strawberry smoothie is made with strawberries and coconut milk that takes no time to prepare. Get a perfect source of energy and protein in this nourishing drink at breakfast to energize yourself for the day. No fake protein powders here!

Lunch

Spinach and Quinoa Vegan Meal Prep Bowls - Vegetarian Low FODMAP Recipes - Top 10 | hurrythefoodup.com

Spinach and Quinoa Vegan Meal Prep Bowls

Check out the recipe here

Ready in: 30 minutes
Recipe by: SaltAndLavender
Bonus: mega healthy, light and easy lunch, can be stored for a while in the fridge
Notes: contains 2 cloves garlic – use garlic-infused oil instead, optional Sriracha sauce – 1 tsp max.

These vegan meal prep bowls are loaded with quinoa, spinach, carrots, almonds, and a delicious ginger/garlic/soy dressing!

Low Carb High Taste Zoodles

Check out the recipe here
4.67 from 27 votes
Protein: 16g
Calories: 364kcal
Ready in:15 minutes

Bonus: light, healthy and super tasty meal 🙂
Notes: Less than 1 tbsp pesto is ok for low-FODMAP. 65g Zucchini is a low FODMAP serving size.

Low Carb High Taste Zoodles. Italian style spiralized zucchini noodles ready in just 15 minutes, excellent for a quick lunch or dinner.

Cheesy Vegan Mashed Potatoes - Vegetarian Low FODMAP Recipes - Top 10 | hurrythefoodup.com

Cheesy Vegan Mashed Potatoes

Check out the recipe here

Protein: 7g
Calories: 211kcal
Ready in: 30 minutes
Recipe by: WatchLearnEat
Bonus: light, healthy and super tasty meal 🙂

These Cheesy Vegan Mashed Potatoes have all the cheesy flavor without any of the cheese, you won’t believe they’re actually dairy-free. These low-FODMAP mashed potatoes swap out garlic for garlic-infused olive oil, replace dairy-based milk with almond milk and use nutritional yeast in place of cheese.

Refreshing Carrot and Apple Salad

Check out the recipe here
4.55 from 11 votes
Protein: 3g
Calories: 260kcal
Ready in:5 minutes
Recipe by: Hauke’s mum

Bonus: mega quick, light and healthy salad, can be stored for a while in the fridge

Easy Carrot and Apple Salad – just six ingredients that all combo really, really well together. It’s also animal-friendly and super-quick!

Vegan Lettuce Wraps

Check out the recipe here
5 from 3 votes
Protein: 15g
Calories: 370kcal
Ready in:35 minutes
Recipe by: Abril Macías

Bonus: fresh, gluten-free

Looking for a light lunch or snack? Try our vegan lettuce wraps, inspired by Korean ssam & filled with crispy tofu! Careful with those green onions though- only the green part is low fodmap, so stick to that.

Silken Tofu Omelette with Eggs

Check out the recipe here
5 from 1 vote
Protein: 15g
Calories: 257kcal
Ready in:22 minutes
Recipe by: Abril Macías

Bonus: high protein, adaptable

Looking to up your protein intake? Try this high protein, low fat silken tofu omelette with eggs – the perfect healthy breakfast and lunch!

Dinner

Vegan Stuffed Peppers

Check out the recipe here
4.64 from 11 votes
Protein: 30g
Calories: 615kcal
Ready in:1 hour 20 minutes
Recipe by: Kat & HurryTheFoodUp

Bonus: quick preparation, nutritious and full of health benefits, can be stored for a while in the fridge
Note: contains vegetable broth, use FODMAP-friendly or make your own

Vegan stuffed peppers with packed with quinoa – and loads of flavour. Full of protein and with clear instructions in easy steps. An animal-friendly vegetarian low FODMAP recipe.

The Best High-protein Tangy Tempeh Salad – Quick & Vegan

Check out the recipe here
4.79 from 14 votes
Protein: 22g
Calories: 368kcal
Ready in:15 minutes
Recipe by: HurryTheFoodUp

Bonus: tasty, quick and packed with protein

This tangy tempeh salad is just the best – quick, tasty and packed with protein. And better yet – use whatever you have in the fridge!

Thai Zucchini Noodles - Vegetarian Low FODMAP Recipes - Top 10 | hurrythefoodup.com

Thai Zucchini Noodles

Check out the recipe here

Protein: 9g
Calories: 216kcal
Ready in: 20 minutes
Recipe by: ProfusionCurry
Bonus: light, quick, mega healthy!
Notes: contains 1 clove garlic – use garlic-infused oil instead . 65g zucchini is a low FODMAP serving size.

This Thai Zucchini Noodles recipe is easy and quick to make and it’s super delicious. Not to mention, it’s low carb and very keto friendly.

Crunchy Asian Tofu Salad (High Protein and Vegan)

Check out the recipe here
4.75 from 16 votes
Protein: 24g
Calories: 496kcal
Ready in:20 minutes
Recipe by: HurryTheFoodUp

Bonus: super tasty, fresh and healthy salad

Asian Tofu Salad, High in Protein, Low-carb and Vegan. A crunchy and colourful mix of delicious vegan foods that look great and taste even better! See the recipe below!

5 from 3 votes
Prep Time:5 minutes
Cook Time:15 minutes
Total Time:20 minutes
Servings:2 people
Calories:496kcal

Ingredients

  • 14 oz firm tofu (ideally get fresh tofu from the supermarket)
  • 1 cup bean sprouts
  • ½ bunch radishes
  • ½ medium cucumber
  • 1 handful spinach
  • 1 small tin pineapple (small tin = 8 oz = 225g = ¼)

For the dressing

Instructions

  • Press out some excess moisture of the tofu block, then cut it into small cubes (about one square centimeter). In a pan heat up some oil at a medium heat and in the tofu goes. Fry for about 15 minutes until golden brown. Multitasking challenge: make sure you stir every now and then (and add some salt) while you prep the rest of the salad. You can do it, bring it on!
  • Next up: wash your veggies!
  • Slice the radishes.
  • Cut the cucumber lengthwise in half, remove the seeds with a small spoon and cube what’s left.
  • Cut the pineapple into small chunks as well.
  • Throw everything into a bowl along with the spinach and bean sprouts.

Now to the dressing

  • Combine olive oil, honey, sriracha, lime juice, salt and pepper and toss it into the salad.
  • Get the tofu cubes and place them in a separate bowl. Add them to each salad serving. (If you throw them right into the salad they’ll get mushy quickly).
  • Also for garnish, cut the chili and roughly crush or chop the peanuts. Sprinkle them over the salad when serving.
  • Enjoy!

Nutrition

Nutrition Facts
20 Low FODMAP Vegetarian recipes you need to try today!
Serving Size
 
531 g
Amount per Serving
Calories
496
% Daily Value*
Fat
 
37
g
57
%
Saturated Fat
 
5
g
31
%
Polyunsaturated Fat
 
10
g
Monounsaturated Fat
 
21
g
Sodium
 
378
mg
16
%
Potassium
 
442
mg
13
%
Carbohydrates
 
22
g
7
%
Fiber
 
5
g
21
%
Sugar
 
11
g
12
%
Protein
 
24
g
48
%
Vitamin A
 
1573
IU
31
%
Vitamin C
 
37
mg
45
%
Calcium
 
313
mg
31
%
Iron
 
4
mg
22
%
* Percent Daily Values are based on a 2000 calorie diet.
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Roasted Sweet Potato and Beetroot Salad

Check out the recipe here
5 from 1 vote
Protein: 19g
Calories: 579kcal
Ready in:50 minutes
Recipe by: Abril Macías

Bonus: filling, vegan

Smooth and hearty meets sweet and crunchy, this sweet potato and beetroot salad has got it going on!

Healthy Vegan Poke Bowl with Sesame Tofu

Check out the recipe here
No ratings yet
Protein: 18g
Calories: 571kcal
Ready in:30 minutes
Recipe by: Abril Macías

Bonus: fresh, gluten-free

Need a fresh and healthy new recipe for lunch or dinner? Our vegan poke bowl with sesame tofu is for you – try it now!

Vegetarian Pigs in Blankets

Check out the recipe here
4.75 from 8 votes
Protein: 26g
Calories: 396kcal
Ready in:25 minutes

Bonus: perfect side, “meaty”

The vegetarian Christmas dilemma is solved with these amazing sides – Christmas feasts are better and more vegetarian than ever!

Glass Noodles in Peanut Sauce

Check out the recipe here
5 from 3 votes
Protein: 6g
Calories: 483kcal
Ready in:10 minutes

Bonus: creamy, simple

A delicious noodle salad that won’t irritate your tummy. Glass noodles are made of vegetable starch, making this low fodmap! One of our favourite low fodmap vegetarian recipes.

Sides

Protein: 2.9g
Calories: 140kcal
Ready in: 25 minutes
Recipe by: TipsnRecipes
Bonus: simple, gluten-free

Are you browsing for a quick and easy FODMAP side dish to prepare when short on time? I have come up with this quick and easy recipe of vibrant green beans FODMAP-friendly side with a lemony flavour that tastes super yummy and light on the tummy.

Low FODMAP Vegetarian Recipes - Roasted Potato Dried Fenugreek | Hurry The Food Up

Roasted Potato Dried Fenugreek

Check out the recipe here

Protein: 6.6g
Calories: 299kcal
Ready in: 15 minutes
Recipe by: TipsnRecipes
Bonus: vegan, speedy

This Roasted Potato Dried Fenugreek Recipe is so simple and easy to make within 10 minutes. It’s so delicious and healthy. Give a try this Potato With Dry Fenugreek and comment on how it turned out!

Low FODMAP Vegetarian Recipes - French Potato Salad | Hurry The Food Up

French Potato Salad

Check out the recipe here

Ready in: 50 minutes
Recipe by: LucisMorsels
Bonus: flavourful, healthy

Everyone will love this French Potato Salad. Skip that dairy-based salad for the elegant, flavor-forward dish. It’s gluten free low fodmap, and a healthier take on this classic side dish!

Low FODMAP Vegetarian Recipes - Cheddar Jalapeño Polenta | Hurry The Food Up

Cheddar Jalapeño Polenta

Check out the recipe here

Ready in: 15 minutes
Recipe by: LucisMorsels
Bonus: creamy, filling

If you love polenta and even if you don’t, this cheddar Jalapeño cheesy polenta is a delicious recipe. A basic polenta recipe is filled with flavor from cheesy cheddar and a kick from pickled Jalapeños – just the perfect flavor without any overwhelming heat!

We hope you’ve enjoyed this collection of low FODMAP vegetarian recipes. Please remember to rate, share and comment if you think these recipes can help anyone.

FODMAP diet FAQ’S

Can you be a vegetarian and low FODMAP?

Yes! Tofu, tempeh, eggs and many cheeses are low FODMAP. The hardest part is that most legumes are not, and those that are, you will need to limit your intake to certain portion sizes (eg. ¼ cup chickpeas). So, while a fully plant-based diet would be a challenge, I think this compilation shows that a vegetarian diet is definitely possible!

What can a vegetarian eat on a FODMAP diet?

Lots of things: many fruits and vegetables are low FODMAP. For carbs, you can eat basically anything gluten-free (rice, quinoa, gluten-free bread or pasta) For protein: tofu, tempeh, lots of cheeses and some legumes!

Are chickpeas low FODMAP?

Chickpeas are low FODMAP but only in small amounts. If you eat much more than ¼ cup serving, you may begin to experience IBS symptoms. Serving sizes are also limited for lentils and some other legumes. Try our sweet potato beetroot and chickpea salad!

Is tofu low FODMAP?

Firm tofu is low FODMAP, however silken tofu is high FODMAP! Researchers at Monash University put it down to the draining process that firm tofu undergoes, which may be responsible for getting rid of the water soluble FODMAPS.

As always, these low-fodmap diet recipes are for informational purposes and should not replace the advice of doctors or registered dietitians.

Comments

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Recipe Rating




6 comments
  1. The Carrot Apple salad isn’t FODMAPS friendly. On the lists you linked to, it shows apples as high FODMAPS.

    I’m excited to try some of these recipes, thanks.

    1. Hi Mary, yes, you’re absolutely right! That one sneaked past us somehow. I’ve now changed it for another recipe I love that is low-FODMAP. Thanks for writing, and enjoy the ones you try!

  2. This is great, I’d love to see more FODMAP content popping up here! Definitely making those quinoa muffins today 🙂

    1. Hi Caoimhe! Really happy to hear it’s useful. I hope we can spread it now to more people :). Enjoy the muffins!

  3. Really sorry but I find this site impossible to read as it keeps jumping and flickering. Can you fix this as it looks interesting?

    1. Hi, and thank you very much for letting us know, the comment is appreciated. We are working on a solution, it wasn’t as easy to implement as we had originally hoped! Happily it only works on certain browers/operating systems, so if you have a different phone/computer to use (or other browser) that should fix the the problem in the short term. Thanks again!