50 easy low FODMAP recipes for you to try!

Finding low FODMAP recipes that are easy and simple to make is key to getting through the low FODMAP diet.  

Maybe you’ve agreed with your doctor and dietitian to trial the low FODMAP diet, now you’re thinking…what shall I eat. 

Look no further as we’ve listed plenty of recipes no matter how much time you have and for anytime of the day too. 

5-10 minutes low FODMAP recipes 

Getting used to cooking on the low FODMAP diet can take some time. However, we have found you some quick and easy recipes for those times you really don’t feel like cooking. 

1. Low FODMAP Tuna Salad Sandwiches 
2. Low FODMAP Overnight Oats & Chia 
3. English Muffin Pizzas 
4. Low FODMAP BLT with Egg 
5. Low-FODMAP 5-Minute Microwave Cinnamon Bun 

If you are looking for something super quick with minimal preparation time, our 35 Low FODMAP Snacks: shop bought + recipe options blog post can help save the day.

10-15 minute recipes

It’s important to remember whilst on a low FODMAP diet to not over restrict, the diet is not meant to be FODMAP free. Many foods are allowed in the diet and have a certain limit. 

This is where recipes that are low FODMAP approved come in handy, another useful tool is the Monash diet app that you might want to download to support you whilst cooking. 

Here are some minimal time and minimal effort low FODMAP recipes that you can rely on throughout the week. 

1. Low FODMAP Maple-Soy Glazed Tempeh 
2. Low FODMAP Mediterranean Grilled Cheese 
3. Lower FODMAP Roasted Red Pepper Pasta 
4. Low FODMAP Brat Burgers 
5. Za’atar Spiced Low FODMAP Tofu Scramble 
6. Low FODMAP Pesto Pasta with Sauce and Vegetables 
7. Low FODMAP Mediterranean Omelet 
8. Low FODMAP Asian Pork Lettuce Wraps 
9. Low-FODMAP spinach and cheese quesadilla
10. Korean Beef  

If you like to make curries as a weekday meal, we have a whole blog post on low fodmap curry recipes that are again quick and easy to make. 

15-20 minute low FODMAP recipes 

Little bit more time on your hands but still wanting something quick? We’ve catered for vegetarian, fish and meat low FODMAP recipe options to give you plenty of inspiration below. 

Variety in your weekly meals whilst on a low FODMAP diet is so important. As the low FODMAP diet is an eight week process it can get tough as motivation wavers. 

Having quick and easy recipes that are tasty will give you the best chance to stick to the diet to get to the bottom of your intolerances and IBS. 

Let alone, not having variety in the diet can reduce the levels of good bacteria in the gut. In turn this can lower your mental health as your gut signals this to the brain. 

Just another reason to have a look at the different recipes and rotate your weekly meals! 

1. Low FODMAP Lentil Dal 
2. Low FODMAP Sushi Bowls with Smoked Salmon 
3. Low FODMAP Nasi Goreng
4. Low FODMAP Shakshuka
5. Low FODMAP Breakfast Stuffed Potato with Kale
6. Quick and Easy Low FODMAP Beef Tacos
7. Low FODMAP Sheet Pan Nachos     
8. Low FODMAP Shrimp & Roasted Vegetable Salad 
9. Low FODMAP Frittata with Bacon, Bell Pepper and Spinach
10. Low FODMAP Breakfast Stuffed Potato with Kale

25-30 minute easy recipes 

If an evening meal is coming up and you’re wondering what to cook whilst on the low FODMAP diet, look no further! These recipes below will provide you with taste and satisfaction. 

Let alone lots of freezable and packable lunches for options later in the week to save you time and effort. 

1. Low FODMAP Lemon Cod Sheet Pan Meal 
2. Low FODMAP Spicy Lemon Pasta with Shrimp 
3. Cheesy Lower FODMAP Stuffed Peppers
4. Low FODMAP Rainbow Wraps  
5. Low FODMAP Spaghetti and Zoodles 
6. One-Pan Low FODMAP Pasta & Vegetables
7. Low FODMAP One-Pot Greek Salmon with Feta & Peppers  
8. Low FODMAP Thai Curry Tofu & Green Beans 
9. Low-FODMAP One-Pan Beef and Cheese Macaroni 
10. Low FODMAP Pork and Noodles

30+ minute easy Low FODMAP recipes 

The last thing you want after a busy day is to go full Gordan Ramsey and spend hours in the kitchen. But some meals do just take that bit longer to prepare.

Below is a list of easy low FODMAP meals which we think would be great options for you to bulk cook at the weekend and then reheat during the week.

Meal prepping is a useful tool whilst on a specific diet and can reduce any worries you may have about eating on a low FODMAP diet, this way you will always have a meal to hand. 

You could also think about taking some of these to work as a more balanced meal option to provide enough fiber for your gut.

1. Low FODMAP Turkey Chili with Sweet Potato & Lentils 
2. Low FODMAP Moroccan Chicken 
3. Low FODMAP Pad Thai with Shrimp 
4. Low FODMAP Egg Muffins with Spinach, Peppers, and Bacon  
5. Lower FODMAP Taco Stuffed Peppers 
6. Low FODMAP Thai Peanut Noodles 
7. Low FODMAP Chicken with Artichokes & Olives 
8. Low FODMAP baked spaghetti
9. Low FODMAP chicken broccoli rice casserole   
10. Low-FODMAP Sheet Pan Chicken Fajitas 

No bake low FODMAP easy recipes

Baking can be time consuming and so we thought that a list of easy no bake recipes would be a great resource for anyone on the low FODMAP diet.

Below is a list of our 5 favorite no-bake low FODMAP recipes to cover a range of sweet preferences. 

1. No Bake Low FODMAP Peanut Butter Brownie Bites
2. FODMAP friendly salted chocolate tart  
3. No-bake gluten-free Cookie Dough Bars (low FODMAP, lactose free) 
4. No Bake Cookies {low FODMAP} 
5. Low FODMAP No-Bake Raspberry Cheesecake

Summary

Luckily, there are plenty of easy recipes to help you stick to the low FODMAP diet, even if you are in a rush or on the go. 

Where possible, make a shopping list of common ingredients to have in your cupboards that can make following easy low FODMAP recipes quicker. 

If you like the sound of any of these recipes mentioned in the blog post, make a note of them. Now you know that you have at least ten recipes that are quick, tasty and low FODMAP. 

It might help to set some time aside to meal prep or batch cook that can last you throughout the week so you know you have meals ready that are low FODMAP.