10+ Low FODMAP Recipes for Easy and Delicious Meals

If you’re dealing with digestive issues or just want food that’s easy on your stomach, low FODMAP recipes are a real lifesaver. They use ingredients that don’t usually trigger bloating or discomfort, so you can actually enjoy your meals—imagine that.

Low FODMAP recipes help you cook tasty and safe meals that support your digestive health. You don’t have to give up flavor or variety just because you’re following a low FODMAP diet. There are plenty of options to keep things from getting boring.

Ingredients

• Depends on the recipe you choose.

Cooking Instructions

• Check the steps for each recipe before you start.
• Measure ingredients carefully to keep FODMAPs low.
• Stick with the recommended temperatures, if they’re listed.

1) Maple Granola Breakfast

Maple granola is a solid low FODMAP breakfast. It’s crunchy, lightly sweet, and goes with yogurt, cereal, or porridge.

You get a nice mix of oats and nuts for fiber and healthy fats. Making it at home is simple, and it’s not overly sweet or oily.

It keeps well, so you can prep ahead and grab some all week. Walnuts and chia seeds are great additions for a nutrition boost.

If you’re into it, orange zest can add a pop of flavor.

Ingredients

• 4 ½ cups old-fashioned oats
• ½ cup chopped pecans
• ½ cup raw pumpkin seeds
• ¼ cup sliced almonds
• ¼ cup unsalted sunflower seeds
• 2 tablespoons maple syrup
• 2 tablespoons orange zest (optional)

Cooking Instructions

1. Set your oven to 325°F (165°C).
2. Toss oats, nuts, and seeds in a big bowl.
3. Add maple syrup and orange zest, mix to coat.
4. Spread everything on a baking sheet.
5. Bake for 25-30 minutes, stirring halfway so it toasts evenly.
6. Cool completely, then store airtight.

For more ideas, check out this low FODMAP maple granola recipe.

2) Scrambled Tofu

Scrambled tofu is a go-to low FODMAP swap for scrambled eggs. It’s quick, easy, and works for breakfast or lunch.

Just drain and press the tofu to get rid of extra water. Cook it in a pan with oil until it browns a bit.

Turmeric gives it a little color and a mild earthy flavor. Toss in diced carrots or zucchini for crunch and extra nutrients.

Season with soy sauce or your favorite low FODMAP spices.

Ingredients:

• 100g firm tofu
• ¼ cup water
• 1 tsp soy sauce
• ¼ tsp ground turmeric
• ½ cup diced carrot or zucchini
• 1 tbsp oil

Cooking Instructions:

1. Drain and press tofu.
2. Heat oil in a pan at medium (around 350°F / 175°C).
3. Crumble tofu into the pan.
4. Add turmeric, water, and soy sauce.
5. Stir in diced veggies. Cook until tofu browns and veggies soften.
6. Serve warm.

You can find more ideas for making scrambled tofu here.

3) Tropical Millet Porridge

Tropical millet porridge gives you a creamy, gentle breakfast packed with coconut, banana, and strawberry. Millet is mild and easy on your gut.

This bowl is filling but doesn’t feel heavy. You can adjust the sweetness or swap toppings as you like.

It uses hulled millet, lactose-free or almond milk, and fresh fruit. I like how flexible this one is.

Ingredients

• ⅔ cup hulled millet
• 1 ½ cups water
• 2 cups lactose-free milk or almond milk
• ½ cup coconut flakes (unsweetened)
• ½ cup strawberries, sliced
• 1 small banana, sliced
• Pinch of salt

Cooking Instructions

1. Rinse millet under cold water.
2. Combine millet, water, milk, and salt in a pot.
3. Bring to a boil, then simmer for 25-30 minutes, stirring sometimes.
4. Add coconut flakes near the end.
5. Top with strawberries and banana. Eat warm.

Learn more about this recipe at low FODMAP tropical millet porridge.

4) Summer Berry Smoothie

A summer berry smoothie is an easy, tasty low FODMAP option. Use strawberries and blueberries—fresh or frozen.

Go with lactose-free yogurt or almond milk to keep things gentle. I like adding a ripe banana for sweetness and sometimes a drop of vanilla.

It’s refreshing, quick, and needs no cooking. Just blend and you’re set.

Ingredients

• 200 ml almond milk or other low FODMAP milk
• 65 g frozen strawberries
• 40 g fresh or frozen blueberries
• 1 ripe banana
• 100 g lactose-free plain yogurt
• 2 drops vanilla essence (optional)
• Ice cubes (as needed)

Cooking Instructions

1. Toss everything in a blender.
2. Blend until smooth and creamy.
3. Add ice and blend again if you want it colder.
4. Pour into a glass and drink right away.

Low FODMAP Summer Berry Smoothie recipe

5) Spinach, Feta & Pine Nut Omelette

This omelette brings together spinach, creamy feta, and crunchy pine nuts for a simple low FODMAP meal. Spinach is fresh, feta adds a salty punch, and pine nuts give that extra crunch.

You can swap in other low FODMAP veggies if you want. It’s a reliable pick for breakfast or a quick lunch.

First, wilt the spinach and warm the feta. Pour in the eggs and let them cook until almost set.

Fold it over and finish with toasted pine nuts for a bit of flair.

Ingredients

• 2 large eggs
• 1 cup baby spinach
• 30g feta cheese, diced
• 1 tbsp pine nuts, toasted
• 1 tsp olive oil or other cooking oil
• Pinch of pepper

Cooking Instructions

1. Heat oil in a pan over medium.
2. Cook spinach until it wilts.
3. Stir in feta, then set spinach and feta aside.
4. Whisk eggs with pepper.
5. Pour eggs into the pan, cook until almost set.
6. Add spinach and feta, fold omelette, and cook 1-2 more minutes.
7. Top with pine nuts.

More details can be found at Monash FODMAP’s recipe page.

6) Quinoa Porridge

Quinoa porridge is a warm, filling low FODMAP breakfast. It’s easy to change up with toppings like banana or peanut butter.

Use lactose-free or almond milk to keep it gentle. Cook the quinoa until it thickens for a creamy, oatmeal-like texture.

Add maple syrup and cinnamon for sweetness and flavor. Top with banana and a spoonful of yogurt, or go for peanut butter if you want extra protein.

Ingredients

• ½ cup quinoa
• 1 cup low FODMAP milk (such as almond or lactose-free milk)
• 1 tablespoon maple syrup
• ¼ teaspoon cinnamon
• 1 ripe banana, sliced
• 2 tablespoons yoghurt (lactose-free or plant-based)
• Optional: 1 tablespoon peanut butter

Cooking Instructions

1. Rinse quinoa under cold water.
2. Combine quinoa and milk in a pot.
3. Bring to a boil, then simmer until thick, about 15 minutes.
4. Stir in maple syrup and cinnamon.
5. Pour into a bowl.
6. Top with banana, yoghurt, and peanut butter if you like.

More details on making quinoa porridge are available at Monash University’s Quinoa Porridge with Banana & Yoghurt recipe.

7) Baked Sea Bass with Lemon Caper Dressing

This baked sea bass is so simple and fresh. Lemon caper dressing gives it a bright, tangy kick that works perfectly with the mild fish.

Mix olive oil, lemon zest, juice, capers, and mustard for the dressing. Bake the sea bass until it flakes easily.

It’s a light but satisfying low FODMAP dinner, and it comes together quickly. I love how easy it is for weeknights.

Ingredients

• 2 sea bass fillets
• 2 tbsp olive oil
• Zest and juice of 1 lemon
• 2 tbsp capers
• 2 tsp Dijon mustard
• Salt and pepper to taste
• 1 tbsp water

Cooking Instructions

1. Heat your oven to 400°F (200°C).
2. Mix olive oil, lemon zest, juice, capers, mustard, water, salt, and pepper for the dressing.
3. Put sea bass fillets on a baking tray and spoon some dressing over them.
4. Bake for 12-15 minutes, until the fish flakes with a fork.
5. Serve with extra dressing on top.

Chopped parsley on top is a nice touch if you want more freshness.

You can find more details about this recipe at baked sea bass with lemon caper dressing.

8) Roasted Aubergine with Chilli Peanut Dressing

This roasted aubergine dish is simple and packed with flavor. It’s gentle on your stomach, so it works well for anyone following a low FODMAP diet.

The chilli peanut dressing gives it a nice kick, but it won’t blow your head off. Roasting the aubergine brings out a subtle sweetness that’s honestly pretty hard to beat.

After roasting, just drizzle with a creamy peanut sauce made with lime juice and soy. The zing from the lime really wakes everything up.

Serve it with fluffy basmati rice. That makes it a full meal, and it’s quick enough for a busy weeknight.

Ingredients:

• 1 small aubergine
• 1 tbsp oil
• 1 tbsp sweet chilli sauce
• 2 tsp soy sauce
• 1 tbsp peanut butter
• ½ lime (juice)
• 70g basmati rice
• Small bunch coriander (optional)

Cooking Instructions:

1. Preheat your oven to 400°F (200°C).
2. Slice the aubergine, brush with oil, and roast for 25 minutes.
3. Cook the basmati rice following the packet instructions.
4. Mix peanut butter, sweet chilli sauce, soy sauce, and lime juice for the dressing.
5. Drizzle the dressing over the roasted aubergine.
6. Serve with rice and a bit of coriander if you want.

You’ll find more details for this recipe at BBC Good Food.

9) Salmon & Lemon Mini Fish Cakes

These salmon and lemon mini fish cakes are quick and perfect for a low FODMAP meal. They’re light, tasty, and honestly, so easy to make.

The lemon gives a fresh, bright flavor that really works with the salmon. You can serve them with a side salad or a low FODMAP dip.

They make a great snack or main dish, depending on your mood. Using basic ingredients like smoked salmon, potatoes, and lemon zest keeps things simple and allergy-friendly.

Ingredients

• 2 large baking potatoes
• 140g smoked salmon trimmings
• 1 egg yolk
• Zest and juice of ½ lemon
• 1 tbsp chopped parsley
• 2 tbsp olive oil
• Salt and pepper to taste

Cooking Instructions

1. Boil potatoes until tender, then mash them.
2. Mix mashed potatoes with salmon, egg yolk, lemon zest and juice, parsley, salt, and pepper.
3. Shape the mixture into small cakes.
4. Heat olive oil in a pan over medium heat (about 350°F/175°C).
5. Cook the fish cakes 3-4 minutes per side until golden brown.
6. Serve warm, maybe with extra lemon slices if you like it punchy.

Check out the full salmon and lemon mini fish cakes recipe on BBC Good Food.

10) Low FODMAP Ground Pork Noodle Bowls

Sometimes you just want something fast and tasty. This ground pork noodle bowl comes together in about 30 minutes and doesn’t ask for anything fancy.

The ground pork adds a rich, meaty flavor, and the noodles make it filling. I like how the sauce balances sweet and salty notes—it’s just satisfying.

You only need a handful of fresh ingredients and some gluten-free noodles. Add your favorite low FODMAP veggies if you’re feeling creative.

Ingredients

• 1 lb ground pork
• 8 oz gluten-free noodles
• 2 tbsp garlic-infused oil
• 1 tbsp soy sauce (check low FODMAP)
• 1 tbsp oyster sauce
• 1 tsp ginger, grated
• 1 cup green parts of scallions
• 1/2 cup shredded carrots
• Salt and pepper to taste

Cooking Instructions

1. Cook the noodles as the package says. Drain them, then set them aside.

2. Warm up some garlic-infused oil in a pan over medium heat.

3. Toss in the ground pork and ginger. Cook until the pork turns brown.

4. Pour in soy sauce and oyster sauce. Add the scallion greens.

5. Throw in the carrots and the cooked noodles. Give everything a good mix and let it heat through.

6. Sprinkle with salt and pepper. Serve it warm—enjoy!