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10 Low-FODMAP Recipes That Are Just as Good as the “Real Thing”

If you’re trying to reduce your FODMAP intake without hating your diet, and you need to check out these 10 delicious low-FODMAP recipes.

If you have trouble digesting FODMAPSmeal planning becomes a whole lot more complicated.

All you have to do is eat small amounts the wrong foods, and you wind up gassy, bloated, and even in pain.

Some people with a FODMAP sensitivity are able to “suck it up” and deal with the consequences, but for others, it can be downright debilitating.

Luckily, these foods aren’t that hard to avoid if you have the right recipes, like the ones in this article.

As you’ll see, most FODMAPs are easy to replace without ruining the dish, including very distinct ones, like onions and garlic.

The 10 recipes below will give you a preview of what’s possible, ranging from chili to cake, soup, smoothies, salsa, bread, and more.

Some call for a few special ingredients, but most can be made from the items already in your pantry.

So, if you’re trying to limit your FODMAP intake, but don’t want to compromise on taste, these 10 recipes have you covered.

Enjoy!

Veggie-Packed Low-FODMAP Soup

Serves 14

A lot of staple ingredients for a simple soup aren’t going to work when you’re on this diet. However, the good thing about soup is it’s simple to switch things up without altering how you have to cook it.

So instead of beans, add quinoa. And without sautéing onions and garlic, you can quickly fry some spices like paprika and cumin for full flavor. As long as you don’t get carried away at the farmers’ market and bring home mushrooms and cauliflower, it’s easy to make a low-FODMAP vegetarian soup.

Nutrition Facts (Per Serving)

94

Calories

4 g

Protein

17 g

Carbs

2 g

Fat

Ingredients

1 Tbsp. extra-virgin olive oil

3 tsp. smoked paprika

2 tsp. ground cumin

1 1/2 tsp. chili powder

6 medium carrots, sliced

1/4 cup water

10 cups water

1 can (15 oz.) salt-free diced tomatoes

1 can (6 oz.) salt-free tomato paste

3 Tbsp. low-sodium soy sauce

3 Tbsp. lemon juice

1 Tbsp. pure maple syrup

1 tsp. salt

Freshly ground black pepper to taste

1 cup dry quinoa

6 cups collard greens, loosely packed, big stems removed

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Tropical Pineapple Smoothie

Serves 1

The low-FODMAP diet is one of the rare times that it’s not recommended to eat most fresh fruits. Apples, blackberries, mangoes, peaches, watermelon, and more are out of the picture. It’s not even ok to eat avocados.

So you’ll need to be careful when making a low-FODMAP smoothie. Luckily this one is still refreshing and nutritious with pineapple, cucumber, and mint.

Nutrition Facts (Per Serving)

111

Calories

2 g

Protein

20 g

Carbs

4 g

Fat

Ingredients

1/2 cup pineapple chunks

1/2 cup diced seedless cucumber

1/4” fresh ginger, peeled

1/4 cup fresh mint

3/4 cup unsweetened coconut milk

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Cincinnati Chili

Serves 4

Since some of its staple components are beans, onions, and garlic, chili seems like a no-go for this special diet plan. Yet you can enjoy the spicy beef flavor you love by swapping out the beans for another starch like gluten-free spaghetti.

This low-FODMAP chili also has a lot of spices to make up for the missing onion, and you’ll want to check that the broth you use doesn’t have any off-limits ingredients either.

Nutrition Facts (Per Serving)

560

Calories

46 g

Protein

52 g

Carbs

18 g

Fat

Ingredients

1 lb. 90% lean ground beef

2 cups low-FODMAP beef broth

1 cup tomato puree

1 bunch scallions, green parts sliced

1 Tbsp. vinegar

1 Tbsp. unsweetened cocoa powder

1 tsp. ancho chili powder (more or less to taste)

1 tsp. Worcestershire sauce

1/2 tsp. salt (or to taste)

1/2 tsp. ground cinnamon

1/2 tsp. ground cumin

1/8 tsp. allspice

1/8 tsp. ground cloves

1 bay leaf

Pinch of cayenne pepper (optional)

8 oz. gluten-free spaghetti

1 cup (4 oz.) shredded cheddar

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Gooey Chocolate Cake

Serves 10

The idea of making a cake for any special diet is daunting, but this one is so flavorful that you can serve it at holidays and birthday parties. And it’s easy to make a low-FODMAP chocolate cake if you forget the flour from the start.

This classic flourless chocolate cake only requires six ingredients – and nothing you wouldn’t already have at home – yet none of them will interrupt your diet plan.

Nutrition Facts (Per Serving)

331

Calories

5 g

Protein

34 g

Carbs

21 g

Fat

Ingredients

8 oz. dark chocolate

1/2 cup + 2 Tbsp. unsalted butter

1 cup granulated sugar

1 tsp. salt

4 large eggs, room temp.

3 Tbsp. raw cacao powder

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Gluten-Free Bread

Serves 14

How can you follow a diet without wheat, almond meal, or most cereal grains? It’s essentially gluten-free restrictions and then some, yet with different underlying reasons for avoiding certain ingredients.

This low-FODMAP bread recipe keeps it simple by using a mix of white and brown rice flour – like a combo of all-purpose flour and whole wheat – so the result is gluten-free and easier to digest, but still holds up for sandwiches.

Nutrition Facts (Per Serving)

186

Calories

3 g

Protein

32 g

Carbs

5 g

Fat

Ingredients

1 1/2 cups white rice flour

1/2 cup brown rice flour

1/2 cup potato starch

3/4 cup tapioca flour

2 Tbsp. chia seeds

1 Tbsp. sesame seeds

1 tsp. salt

3 large eggs

3 Tbsp. extra-virgin olive oil

1 cup warm water

2 Tbsp. granulated sugar

1 tsp. white wine vinegar

2 tsp. fresh yeast granules

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Curry Coconut Tuna Salad

Serves 2

Since you can’t have regular sandwiches or even some salads, it can be tough to figure out a low-FODMAP lunch to take to work.

Bring this to-go, and you can eat it by the forkful, or enjoy with rice crackers. Or upgrade this low-FODMAP salad, made with a can of tuna for a high-protein lunch, to a pasta salad by mixing in gluten-free spirals or shells.

Nutrition Facts (Per Serving)

95

Calories

16 g

Protein

5 g

Carbs

2 g

Fat

Ingredients

1 can (6 oz.) wild albacore tuna packed in water

2 Tbsp. finely diced carrots

1 Tbsp. finely chopped fresh cilantro

1 Tbsp. plain unsweetened coconut yogurt

1 Tbsp. low-FODMAP curry powder

2 tsp. freshly squeezed lime juice

1/8 tsp. low-FODMAP garam masala

Salt to taste

1/2 Tbsp. unsweetened flaked coconut

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Pork Chops with Grapes & Herbs

Serves 4

Chances are you’re used to enjoying pork chops smothered in something, whether it’s caramelized onions, baked fruit like apples and peaches, or a white gravy made with wheat flour.

Unfortunately, none of those things are going to fit into a Low-FODMAP dinner, but this flavorful pork entrée will. Serve it with quinoa or cornbread stuffing.

Nutrition Facts (Per Serving)

234

Calories

27 g

Protein

10 g

Carbs

10 g

Fat

Ingredients

2 cups grapes

1 Tbsp. coconut oil (or butter), melted

2 sprigs fresh rosemary

1 Tbsp. fresh sage, minced

4 bone-in pork chops (about 1 lb.), about 1/2” thick

Sea salt to taste

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Corn Fritters with Bacon & Avocado Salsa

Serves 2

Whenever you’re restricting foods for your health, it’s hard not to focus on what you can’t have rather than enjoy what you can. But there are lots of easy low-FODMAP recipes that are also flavorful, including this one for corn fritters.

If avocado doesn’t work in your diet, top with roasted tomatoes with freshly squeezed lime juice.

Nutrition Facts (Per Serving)

418

Calories

12 g

Protein

40 g

Carbs

25 g

Fat

Ingredients

Corn Fritters:

1/2 cup flour (or gluten-free flour)

1/2 tsp. baking powder

Pinch of sea salt

1/4 cup milk

Juice of 1/4 lemon

1 large egg

1 large corn cob, kernels sliced off

1 small red chili, deseeded and finely chopped

1/4 cup fresh cilantro, finely chopped

Freshly ground black pepper to taste

2 slices bacon, cut into strips

2 tsp. butter

2 tsp. extra-virgin olive oil

 

Avocado Salsa:

1/2 small avocado, cubed

1 large tomato, finely chopped

Juice of 1/4 lemon

Pinch of sea salt

1/2 cup fresh cilantro, finely chopped

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Zucchini Walnut Muffins

Serves 18

For this easy-digestion diet, you’ll need to go more than gluten-free. Any muffin recipes that use almond flour or get creative with a can of beans are probably not going to work.

Instead you can bake a low-FODMAP muffin with whole oats, a gluten-free baking blend like rice flour, and fresh produce like zucchini and banana.

Nutrition Facts (Per Serving)

200

Calories

3 g

Protein

22 g

Carbs

12 g

Fat

Ingredients

2 cups gluten-free baking mix (such as King Arthur’s)

1 cup old-fashioned oats

1/2 cup granulated sugar

1/2 tsp. ground cinnamon

1 medium banana

2 large eggs

2/3 cup vegetable oil

3 cups grated zucchini (about 1 1/2 medium)

2/3 cup chopped walnuts

1 Tbsp. cinnamon sugar, for dusting (optional)

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Slow Cooker Chicken & Wild Rice Soup

Serves 4

No matter what diet plan you’re following, it’s going to be easier to stick to with a slow cooker. That one kitchen appliance takes the stress out of making dinner, so you can focus on starting out with the right ingredients.

There’s not much more to this low-FODMAP crock pot recipe than setting it and forgetting it. Aside from that, sauté leeks at the end to take the place of onions, and top the soup with grated Parmesan.

Nutrition Facts (Per Serving)

501

Calories

46 g

Protein

39 g

Carbs

18 g

Fat

Ingredients

4 carrots, peeled and chopped

1 large zucchini, chopped

1 lb. boneless skinless chicken breasts

1 Tbsp. butter

1/2 tsp. dried herbes de Provence (or thyme)

1 bay leaf

4 cups chicken broth

1 cup water

3/4 cup wild rice blend

2 egg yolks (optional)

2 tsp. extra-virgin olive oil

1 small leek, green parts sliced

3 Tbsp. lemon juice

Salt and freshly ground black pepper to taste

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OVER 100,000 PEOPLE HAVE USED MY COOKBOOK TO GET THE BODY THEY WANT EATING THE FOODS THEY LOVE. WILL YOU BE NEXT?

What if I told you that just about everything magazines and trainers “teach” you about dieting is wrong?

What if you could build muscle and lose fat eating “naughty” foods every week?

What if you didn’t have to suffer through low-carb dieting to get lean? In fact, what if you could eat all the carbs you wanted?

And what if you didn’t have to gorge yourself just to gain muscle and didn’t have to put on pounds and pounds of ugly fat, either?

In short, what if I told you that proper dieting--whether you want to maximize fat loss or muscle growth--is much simpler and more enjoyable than you’ve been led to believe?

Imagine eating delicious, filling meals every day...never feeling starved or stuffed...having great energy levels and workouts...and watching your body respond exactly as you desire, dropping fat or adding muscle each and every week.

And imagine finally understanding how proper dieting really works, never again falling for the BS, tricks, and gimmicks pushed by “gurus” and other shysters.

Well, I have good news.

All these “fantasies” can be a reality...if you know how to do a handful of “little” things correctly.

You see, when you know how to diet properly--and this doesn’t mean learning to eat boiled chicken and raw broccoli six times per day--getting lean and muscular becomes simple, convenient, and dare I say...enjoyable.

And this book will show you the way.

I'm Mike and I'm the creator of Muscle for Life and Legion Athletics, and I believe that EVERYONE can achieve the body of their dreams.

If you like my articles, then you'll love my bestselling books. They'll show you exactly what you need to do to build muscle and lose fat without hating your diet or living in the gym.

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  • Jessica DeCicco

    Thanks for this article!!!! I’m always looking for new low FODMAP recipes 🙂 These look fantastic.

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