Low FODMAP Recipes & Resources

Collection by Spicy RD Nutrition • Last updated 2 days ago

4.65k 
Pins
 • 
19.45k 
Followers

A delicious collection of low FODMAP recipes & expert resources suitable for anyone following a Low FODMAP diet. Note: Please always read labels closely, as ingredient lists can often change, and what is known about high/low FODMAPs foods also changes. If you see a product or recipe here that is out of date with current FODMAPs recommendations, please add a comment about it.

Spicy RD Nutrition
Low FODMAP Lunch & Dinner Recipes
Low FODMAP Side Dishes
Low FODMAP Sheet Pan Dinner Recipes
Low FODMAP Slow Cooker, Crockpot, Instant Pot Recipes
Low FODMAP Breakfast Recipes
Low FODMAP Dessert Recipes
Low FODMAP Snacks
Low FODMAP Drinks
Low FODMAP Diet Tips
Low FODMAP Ready-To-Eat Foods & Brands
Other Pins

Low FODMAP Lunch & Dinner Recipes

Golden Noodle Soup (Low FODMAP, Vegan, Gluten Free) - low fodmapper

Start GADSWPV-3.16.4 -->

Crunchy Sesame Salad with Shredded Peanut Tofu (Low FODMAP, Gluten Free, Vegan) - low fodmapper

Serves 2 (as a main) Shredded Peanut Tofu 250-300g tofu (extra firm) 1+1/2 tbsp gluten free soy sauce/tamari 2-3 drops liquid “maggi” seasoning (optional) 1 tsp ginger puree or fresh ginger (chopped very fine) 1/2 tbsp rice vinegar 1 tsp garlic infused oil 1 tsp sugar 1 heaping tbsp peanut butter (smooth) 1/2 tbsp tahini or chinese sesame paste Fresh red chilli/chilli paste (optional, to taste) Water, to thin (optional) 2 tsp sesame oil Salad and toppings 1 romaine lettuce heart (rinsed…

Spring Roll in a Bowl (Low FODMAP, Vegan, Gluten Free) - low fodmapper

200g (one pack) oyster mushrooms, finely chopped 200g (half pack) firm tofu, drained 1 small (or half large) carrot, grated 2 cups bean sprouts, roughly chopped 1 tsp garlic infused oil 1 tsp sesame oil 1/2 tbsp rice vinegar 1/2 tsp ginger 2 tbsp soy sauce 1/2 tbsp hoisin sauce 1/2 tbsp fish sauce (omit for vegan) salt/pepper spring onion, to top sesame seeds, to top peanuts, to top rice lettuce

Kale Spinach Miso Gomae (Low FODMAP, Vegan, Gluten Free) - low fodmapper

Makes 4 side salads 1/2 bunch spinach, stems on 1/2 bunch kale, stems removed 1 tbsp mirin 2 tbsp toasted sesame seeds + more for sprinkling (if you can’t find ones that pre-toasted, simply add them to a frying pan over medium heat until lightly browned/toasted – careful not to burn!) 2 tsp white miso paste 1/2 tbsp smooth, natural peanut butter 1 tsp sugar 1/2 tsp soy sauce Rinse spinach and kale Bring a large bot of salted water to a boil Add in the chopped kale and boil for 1 minute…

Pumpkin Gnocchi with Butter and Sage Saue (Low FODMAP, Vegan, Gluten Free) - low fodmapper

Serves 2 1+2/3 cup mashed pumpkin or squash (see notes below)* 1+1/2 cup gluten-free all purpose flour 1/2 tsp salt 2 tsp garlic infused oil (divided) 2 tbsp vegan butter Approximately 10 fresh sage leaves (roughly chopped) Salt, to taste Vegan parmesan (to top) Cracked black pepper (to top) Roughly chopped pine nuts (to top, optional) *I first baked 1/2 of a small pumpkin (skin on) in the oven for 1 hour at 375F/190C (until soft and the skin easily peels off. Then, put the pumpkin through a…

Candied Pecan, Strawberry and Vegan Mozarella Salad (Low FODMAP, Vegan, Gluten Free) - low fodmapper

Tofu Katsu Curry (Low FODMAP, Vegan, Gluten Free) - low fodmapper

Makes 2 Breaded Tofu 1/2 package (approximately 200g) medium/firm or firm tofu 3 tbsp gluten free flour 1 tbsp cornstarch Salt, to taste Pepper, to taste 1/3 cup unsweetened almond milk 1+1/2 cups gluten-free cornflakes (unfrosted) Vegetable oil, for frying Katsu Sauce 2 tsp garlic infused oil 1 large or 2 small carrots, peeled, finely chopped 1/2 knob fresh ginger, chopped 1/4 tsp asafoetida powder 2 tsp curry powder (ensure no onion or garlic in ingredients) 1/2 tsp garam masala powder…

Low FODMAP Side Dishes

Kale Spinach Miso Gomae (Low FODMAP, Vegan, Gluten Free) - low fodmapper

Makes 4 side salads 1/2 bunch spinach, stems on 1/2 bunch kale, stems removed 1 tbsp mirin 2 tbsp toasted sesame seeds + more for sprinkling (if you can’t find ones that pre-toasted, simply add them to a frying pan over medium heat until lightly browned/toasted – careful not to burn!) 2 tsp white miso paste 1/2 tbsp smooth, natural peanut butter 1 tsp sugar 1/2 tsp soy sauce Rinse spinach and kale Bring a large bot of salted water to a boil Add in the chopped kale and boil for 1 minute…

Low FODMAP Sheet Pan Dinner Recipes

See more

Low FODMAP Slow Cooker, Crockpot, Instant Pot Recipes

See more

Low FODMAP Breakfast Recipes

Lemon Poppyseed Pancakes (Low FODMAP, Vegan, Gluten Free) - low fodmapper

Start GADSWPV-3.16.4 -->

Low FODMAP Dessert Recipes

PB&J Squares (Low FODMAP, Vegan, Gluten Free) - low fodmapper

Chocolate Layer 2/3 cup dairy-free chocolate chips 1 tsp coconut oil Oat Layer 1+1/4 cup gluten free rolled oats 1/2 cup natural peanut butter 1/4 cup pure maple syrup Raspberry Layer 1 cup of fresh raspberries 1 tbsp chia seeds Dash of vanilla extract 1 tbsp maple syrup 1/2 tbsp fresh lemon juice In a small bowl over a double broiler, melt the dairy free chocolate chips and coconut oil over low heat until smooth Pour the chocolate mixture into a lined baking dish (either a loaf pan or a…

  Oat Muffins, Streusel Topping, Fodmap Recipes, Oat Flour, Unsweetened Almond Milk, Gluten Free Flour, Low Fodmap, Vegan Butter, Baking

Pumpkin Oat Muffins with Streusel Topping (Low FODMAP, Vegan, Gluten Free) - low fodmapper

Makes 12 small muffins 1+3/4 cup oat flour 1+1/4 cup quick oats 1+1/2 tsp baking powder 1 tsp baking soda 1+1/2 tsp cinnamon 1/4 tsp nutmeg Pinch of ground cloves Pinch of ground ginger 1/4 tsp salt 2 flax eggs (2 tbsp ground flaxseed mixed with 1/3 cup water and left to rest minimum 5 minutes) 1 cup pumpkin puree 1/2 cup unsweetened almond milk 1/4 cup brown sugar 1/4 cup maple syrup 1/4 cup melted coconut oil 1 tsp vanilla extract Streusel Topping 2 tsp vegan butter (cold) 2 tbsp gluten…

Low FODMAP Snacks

See more

Low FODMAP Drinks

Banana Coconut Latte (Low FODMAP, Vegan, Gluten Free) - low fodmapper

Start GADSWPV-3.16.4 -->

Low FODMAP Diet Tips

See more

Low FODMAP Ready-To-Eat Foods & Brands

See more

Other Pins

Pumpkin Blender Pancakes for One are a nutritious breakfast that is fun for the weekend & easy for a week day! Dairy free, gluten free and low FODMAP. Nutritious Breakfast, Healthy Breakfast Recipes, Healthy Desserts, Dessert Recipes, Fodmap Breakfast, Lunch Recipes, Appetizer Recipes, Dinner Recipes, Healthy Recipes

Pumpkin Blender Pancakes for One - Tara Rochford Nutrition

Pumpkin Blender Pancakes for One are a filling and nutritious breakfast option that is fun enough for the weekend but easy enough for a week day! Dairy free, gluten free and low FODMAP.

PB&J Squares (Low FODMAP, Vegan, Gluten Free) - low fodmapper

Chocolate Layer 2/3 cup dairy-free chocolate chips 1 tsp coconut oil Oat Layer 1+1/4 cup gluten free rolled oats 1/2 cup natural peanut butter 1/4 cup pure maple syrup Raspberry Layer 1 cup of fresh raspberries 1 tbsp chia seeds Dash of vanilla extract 1 tbsp maple syrup 1/2 tbsp fresh lemon juice In a small bowl over a double broiler, melt the dairy free chocolate chips and coconut oil over low heat until smooth Pour the chocolate mixture into a lined baking dish (either a loaf pan or a…

PB&J Squares (Low FODMAP, Vegan, Gluten Free) - low fodmapper

Chocolate Layer 2/3 cup dairy-free chocolate chips 1 tsp coconut oil Oat Layer 1+1/4 cup gluten free rolled oats 1/2 cup natural peanut butter 1/4 cup pure maple syrup Raspberry Layer 1 cup of fresh raspberries 1 tbsp chia seeds Dash of vanilla extract 1 tbsp maple syrup 1/2 tbsp fresh lemon juice In a small bowl over a double broiler, melt the dairy free chocolate chips and coconut oil over low heat until smooth Pour the chocolate mixture into a lined baking dish (either a loaf pan or a…

Golden Noodle Soup (Low FODMAP, Vegan, Gluten Free) - low fodmapper

Start GADSWPV-3.16.4 -->

Golden Noodle Soup (Low FODMAP, Vegan, Gluten Free) - low fodmapper

Start GADSWPV-3.16.4 -->

Banana Coconut Latte (Low FODMAP, Vegan, Gluten Free) - low fodmapper

Start GADSWPV-3.16.4 -->

Banana Coconut Latte (Low FODMAP, Vegan, Gluten Free) - low fodmapper

Start GADSWPV-3.16.4 -->

Crunchy Sesame Salad with Shredded Peanut Tofu (Low FODMAP, Gluten Free, Vegan) - low fodmapper

Serves 2 (as a main) Shredded Peanut Tofu 250-300g tofu (extra firm) 1+1/2 tbsp gluten free soy sauce/tamari 2-3 drops liquid “maggi” seasoning (optional) 1 tsp ginger puree or fresh ginger (chopped very fine) 1/2 tbsp rice vinegar 1 tsp garlic infused oil 1 tsp sugar 1 heaping tbsp peanut butter (smooth) 1/2 tbsp tahini or chinese sesame paste Fresh red chilli/chilli paste (optional, to taste) Water, to thin (optional) 2 tsp sesame oil Salad and toppings 1 romaine lettuce heart (rinsed…

Crunchy Sesame Salad with Shredded Peanut Tofu (Low FODMAP, Gluten Free, Vegan) - low fodmapper

Serves 2 (as a main) Shredded Peanut Tofu 250-300g tofu (extra firm) 1+1/2 tbsp gluten free soy sauce/tamari 2-3 drops liquid “maggi” seasoning (optional) 1 tsp ginger puree or fresh ginger (chopped very fine) 1/2 tbsp rice vinegar 1 tsp garlic infused oil 1 tsp sugar 1 heaping tbsp peanut butter (smooth) 1/2 tbsp tahini or chinese sesame paste Fresh red chilli/chilli paste (optional, to taste) Water, to thin (optional) 2 tsp sesame oil Salad and toppings 1 romaine lettuce heart (rinsed…

Spring Roll in a Bowl (Low FODMAP, Vegan, Gluten Free) - low fodmapper

200g (one pack) oyster mushrooms, finely chopped 200g (half pack) firm tofu, drained 1 small (or half large) carrot, grated 2 cups bean sprouts, roughly chopped 1 tsp garlic infused oil 1 tsp sesame oil 1/2 tbsp rice vinegar 1/2 tsp ginger 2 tbsp soy sauce 1/2 tbsp hoisin sauce 1/2 tbsp fish sauce (omit for vegan) salt/pepper spring onion, to top sesame seeds, to top peanuts, to top rice lettuce

Spring Roll in a Bowl (Low FODMAP, Vegan, Gluten Free) - low fodmapper

200g (one pack) oyster mushrooms, finely chopped 200g (half pack) firm tofu, drained 1 small (or half large) carrot, grated 2 cups bean sprouts, roughly chopped 1 tsp garlic infused oil 1 tsp sesame oil 1/2 tbsp rice vinegar 1/2 tsp ginger 2 tbsp soy sauce 1/2 tbsp hoisin sauce 1/2 tbsp fish sauce (omit for vegan) salt/pepper spring onion, to top sesame seeds, to top peanuts, to top rice lettuce

Kale Spinach Miso Gomae (Low FODMAP, Vegan, Gluten Free) - low fodmapper

Makes 4 side salads 1/2 bunch spinach, stems on 1/2 bunch kale, stems removed 1 tbsp mirin 2 tbsp toasted sesame seeds + more for sprinkling (if you can’t find ones that pre-toasted, simply add them to a frying pan over medium heat until lightly browned/toasted – careful not to burn!) 2 tsp white miso paste 1/2 tbsp smooth, natural peanut butter 1 tsp sugar 1/2 tsp soy sauce Rinse spinach and kale Bring a large bot of salted water to a boil Add in the chopped kale and boil for 1 minute…

Kale Spinach Miso Gomae (Low FODMAP, Vegan, Gluten Free) - low fodmapper

Makes 4 side salads 1/2 bunch spinach, stems on 1/2 bunch kale, stems removed 1 tbsp mirin 2 tbsp toasted sesame seeds + more for sprinkling (if you can’t find ones that pre-toasted, simply add them to a frying pan over medium heat until lightly browned/toasted – careful not to burn!) 2 tsp white miso paste 1/2 tbsp smooth, natural peanut butter 1 tsp sugar 1/2 tsp soy sauce Rinse spinach and kale Bring a large bot of salted water to a boil Add in the chopped kale and boil for 1 minute…

Kale Spinach Miso Gomae (Low FODMAP, Vegan, Gluten Free) - low fodmapper

Makes 4 side salads 1/2 bunch spinach, stems on 1/2 bunch kale, stems removed 1 tbsp mirin 2 tbsp toasted sesame seeds + more for sprinkling (if you can’t find ones that pre-toasted, simply add them to a frying pan over medium heat until lightly browned/toasted – careful not to burn!) 2 tsp white miso paste 1/2 tbsp smooth, natural peanut butter 1 tsp sugar 1/2 tsp soy sauce Rinse spinach and kale Bring a large bot of salted water to a boil Add in the chopped kale and boil for 1 minute…

Pumpkin Gnocchi with Butter and Sage Saue (Low FODMAP, Vegan, Gluten Free) - low fodmapper

Serves 2 1+2/3 cup mashed pumpkin or squash (see notes below)* 1+1/2 cup gluten-free all purpose flour 1/2 tsp salt 2 tsp garlic infused oil (divided) 2 tbsp vegan butter Approximately 10 fresh sage leaves (roughly chopped) Salt, to taste Vegan parmesan (to top) Cracked black pepper (to top) Roughly chopped pine nuts (to top, optional) *I first baked 1/2 of a small pumpkin (skin on) in the oven for 1 hour at 375F/190C (until soft and the skin easily peels off. Then, put the pumpkin through a…

Pumpkin Gnocchi with Butter and Sage Saue (Low FODMAP, Vegan, Gluten Free) - low fodmapper

Serves 2 1+2/3 cup mashed pumpkin or squash (see notes below)* 1+1/2 cup gluten-free all purpose flour 1/2 tsp salt 2 tsp garlic infused oil (divided) 2 tbsp vegan butter Approximately 10 fresh sage leaves (roughly chopped) Salt, to taste Vegan parmesan (to top) Cracked black pepper (to top) Roughly chopped pine nuts (to top, optional) *I first baked 1/2 of a small pumpkin (skin on) in the oven for 1 hour at 375F/190C (until soft and the skin easily peels off. Then, put the pumpkin through a…