20 Low FODMAP Vegetarian recipes you need to try today!
- Updated on Sep 05, 2022
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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!
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!
Jump to
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 hereBonus: 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.
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!
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 hereBonus: 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!
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
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 hereBonus: 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.
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 hereBonus: 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!
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 hereBonus: 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 hereBonus: 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 hereBonus: 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!
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 hereBonus: 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!
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
- 3 tbsp olive oil
- 1 tbsp maple syrup
- 1 tsp sriracha (or equivalent)
- ½ lime (juiced; lemon also works)
- ½ chili pepper (eg. jalapeño)
- 1 small handful peanuts
- Salt and pepper to taste
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
Roasted Sweet Potato and Beetroot Salad
Check out the recipe hereBonus: 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 hereBonus: 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 hereBonus: 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 hereBonus: 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.
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!
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!
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.
Dave
I’m not a foodie, although I do love eating. I believe food should serve us and our goals, not hinder. Taking control and responsibility for what I eat is important to me.
Article has been medically reviewed by James LeBaigue
James LeBaigue
James has a Masters Degree in Sport and Exercise Nutrition, as well as an Advanced Diploma in Human Nutrition.
He loves combining his scientific knowledge along with food in the real world, and these recipes are the result.
He’s on top of all the latest evidence and guidelines to make sure our nutrition advice on the website is as accurate as it can be.
By day he works as an Advanced Clinical Practitioner in a busy NHS GP Practice.
Each recipe is tested and then eaten (much to James’ delight), many times before it is deemed worthy to be published. Bon appetit!
Comments
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6 comments
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.
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!
This is great, I’d love to see more FODMAP content popping up here! Definitely making those quinoa muffins today 🙂
Hi Caoimhe! Really happy to hear it’s useful. I hope we can spread it now to more people :). Enjoy the muffins!
Really sorry but I find this site impossible to read as it keeps jumping and flickering. Can you fix this as it looks interesting?
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!