Top 10 Vegetarian Low FODMAP Recipes
- Updated on Feb 19, 2020
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Vegetarian Low FODMAP Recipes
Much like their counterparts in the vegetarian keto diet, following a low FODMAP diet as a vegetarian can be tricky.
The normal low FODMAP diet leans quite heavily on meat and fish, obviously something we want to avoid as vegetarians.
If you’re here and seaching for low FODMAP recipes, you’re probably already aware of what the diet consists of.
As a summary, the low FODMAP diet tries to avoid FODMAPS – Fermentable Oligosaccharides; Disaccharides; Monosaccharides; and Polyols. Essentially, they’re sugars that are poorly absorbed in the small intestine and can trigger symptoms of Irritable Bowel Syndrome.
This list of ingredients is a great tool for what foods to avoid, and what is safe.
There are also a couple of tips and tricks we can learn when it comes to low FODMAP vegetarian recipes.
One massively restricting thing about the diet is losing flavour through ingredients that are not ‘allowed’.
Garlic and onions, key to so many savoury recipes, are a total no-go on the the low FODMAP diet. The flavour isn’t, though.
To make a garlic flavour, you could infuse oil with garlic, then remove the garlic before using.
Spring onions (green onions/scallions) are also off the table – well, the white bits are, anyway. The green section is fine, so you can still eat that part and enjoy the flavour in your meal.
Vegetable broth can be tricky – either you’ll need to buy one that is low FODMAP-friendly, or you could just make your own.
Down this list we’ve put together our top ten favourite vegetarian low FODMAP recipe ideas (and we’ve highlighted anything extra to pay attention to while cooking).
Enjoy!
Breakfast
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.
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!
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.
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!
Bonus: light, healthy and super tasty meal 🙂
Notes: Less than 1 tbsp pesto is ok for low-FODMAP.
Low Carb High Taste Zoodles. Italian style spiralized zucchini noodles ready in just 15 minutes, excellent for a quick lunch or dinner.
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.
Dinner
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
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!
Ready in: 20 minutes
Recipe by: ProfusionCurry
Bonus: light, quick, mega healthy!
Notes: contains 1 clove garlic – use garlic-infused oil instead
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.
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!
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!
NOTES
Nutrition
We’ve 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.
As always, these recipes are for informational purposes only and should not replace the advice of a doctor or other medical personnel.
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
Healthy, nutritious and absurdly tasty food? That’s what I’m all about. I love recipes which are full of flavour but are good for you too. My job in family medicine led me to become a nutrition professional as well, with an aim to get people healthier just by the food they eat.
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!