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34 Low FODMAP Dinner Recipes

Last updated on Aug 13th, 2018 Authored by Alana Scott     Reviewed by Geraldine Van Oord (APD)
34 Low FODMAP Dinner Recipes
34 Low FODMAP Dinner Recipes

There is no need to put up with boring meals while on the low FODMAP diet! There are plenty of low FODMAP dinner recipes to keep the whole family happy. We’ve collated 34 of our favourite low FODMAP dinner recipes just for you.

Special thanks to Jessie Elvy, our intern, for helping put together this collection.

34 Low FODMAP Dinner Recipes

FODMAP Friendly Vegetarian Recipes

Low FODMAP Thai Pumpkin Noodle Soup

Nothing beats thick and creamy Thai pumpkin noodle soup! The aromatic flavours of ginger, spring onion, coconut milk and coriander/cilantro combine to create a yummy vegetarian meal.

Recipe from: A Little Bit Yummy

Low FODMAP Carrot & Corn Fritters

These low FODMAP carrot and corn fritters are packed full of veggies and make a delicious light dinner!  We love eating them by themselves with a side salad or using the fritters as burger patties. These fritters can be served hot or cold and the batter will last several days in the fridge.

Recipe by: A Little Bit Yummy

Lentil Squash Sweet Potato Stew

This HEARTY low FODMAP stew is seasoned with a heavenly blend of herbs and spices. It makes the perfect winter warmer for the colder months.

Recipe from: Lauren Renlund RD

Low FODMAP Pumpkin & Carrot Risotto

This yummy low FODMAP pumpkin and carrot risotto combines zesty lemon flavours with creamy rice and sweet roast veggies. It’s the perfect comfort dish.

Recipe by: A Little Bit Yummy

Low FODMAP Chopped Asian Salad

Nothing beats fresh veggies! Let this beautify chopped Asian salad inspire your taste buds… we love how it uses fresh ginger, lemon juice, and sesame oil to create a refreshing dressing.

Recipe from: Karlijn’s Kitchen

Low FODMAP Vegan Shepherd’s Pie

This is the ULTIMATE low FODMAP vegan shepherd’s pie recipe! Smooth creamy mash topped with vegan cheese creates a hearty meal the whole family will love.

Recipe from: A Little Bit Yummy

Low FODMAP Broccoli Fritters

Enjoy these broccoli fritters as part of a  TASTY FODMAP friendly dinner! Each portion contains a low FODMAP serve of broccoli so you can enjoy these with confidence.

Recipe from: Kate Scarlata RD

Low FODMAP Greek Inspired Rice Bowl

This QUICK and EASY low FODMAP Greek-inspired rice bowl is a must-have for your menu. You can easily adapt it to suit what your taste buds are craving on the day.

Recipe from: IBS Nutrition

Low FODMAP Carrot & Fennel Soup

Enjoy this yummy carrot and fennel soup with a side of crunchy low FODMAP bread. This recipe freezes well so make a batch and stash it in your freezer!

Recipe from: A Little Bit Yummy

Juicy Lamb Dinner Recipes

Slow Cooked Lamb Casserole

Love tender lamb? So do we! This slow cooked lamb casserole makes the perfect family meal.

Recipe from: Monash FODMAP 

Minty Noodle Salad with Lamb Chops

Pair these lovely lamb chops with our low FODMAP mint herb pesto, fresh rocket, and rice noodles. The orange and cucumber salsa balances the rich flavours of this dish.  This meal is wonderful on warm summer evenings.

Recipe from: A Little Bit Yummy

Low FODMAP Sweet Potato & Lamb Fritters

These low FODMAP sweet potato fritters melt in your mouth and the combo of fresh Asian flavours makes them super tasty. These little beauties freeze and reheat well, so make a double batch and pop some in the freezer for later.

Recipe from: A Little Bit Yummy

Low FODMAP Spiced Lamb Flatbreads

These spiced flatbreads are great for a crowd. They are packed full of Middle-Eastern flavours and melt-in-your-mouth lamb. They are so good your guests won’t know what’s hit ’em.

Recipe from: She Can’t Eat What

Low FODMAP Simple Lamb Stew

This SIMPLE low FODMAP lamb stew is slow cooked to perfection. Make life easy by preparing it the night before or in the morning before you head out to work. Come home to a delicious dinner.

Recipe from: A Little Bit Yummy

Delicious Beef Dinner Recipes

Low FODMAP Spaghetti Bolognese

Spaghetti bolognese is the ideal last-minute dinner. With the right herbs, you can bring together a little bit of Italy right to your door.

Recipe from: A Little Bit Yummy

Super Quick Korean Beef

Need a 15-minute meal? Then this Korean Beef recipe is for you! This dish is ‘Korean’  because it combines typically used flavors like salty soy, sweet brown sugar, spicy hot pepper along with the aromatic ginger and toasted sesame oil.

Recipe from: FODMAP Everyday

Slow Cooked Beef Cheeks

These tender slow-cooked beef cheeks just melt in your mouth. Enjoy with lashings of gravy and creamy mashed potato.

Recipe from: A Little Bit Yummy

Low FODMAP Gnocchi Bolognese

Gnocchi + bolognese = low FODMAP heaven! Although it sounds fancy this recipe is surprisingly simple to throw together.

Recipe from: Everyday Nutrition

Yummy Chicken Dinner Recipes

Low FODMAP Chicken Alfredo Pasta Bake

This heavenly low FODMAP chicken alfredo pasta bake is pasta at its finest. Create your own twist to this family favourite by adding an extra handful of your favourite fresh herb.

Recipe from: A Little Bit Yummy

Chicken and Rice Vermicelli Confetti Salad

A taste of Asia at your fingertips! Try this low FODMAP chicken and rice vermicelli confetti salad and let your taste buds be transported. This recipe should make about 4 serves.

Recipe from: Kate Scarlata RD

Rustic Chicken Saagwala

This low FODMAP rustic chicken saagwala has been specifically adapted for low FODMAP foodies to enjoy!  Enjoy this dish with freshly cooked rice and a side of green beans and grilled eggplant.

Recipe from: A Little Bit Yummy

Sticky Chinese Chicken Bake

This low FODMAP sticky Chinese chicken bake is sure to be a hit with the whole family! It is the perfect blend of sweet and savoury.

Recipe from: A Little Bit Yummy

Chicken Quinoa Salad

This low FODMAP chicken quinoa salad makes a fab recipe for a warm summer evening. It’s packed full of veggies and fruit along with good sources of protein.

Recipe from: IBS Free At Last

Fabulous Fish Dinner Recipes

Fettuccini with Salmon & Vegetables

Your gut will love this meal! It’s full of omega 3 from the salmon, packed full of nutrition from the veggies and it’s downright delicious. 

Recipe from: Everyday Nutrition

Sweet & Sticky Salmon Skewers

This maple-soy marinade creates beautifully sticky and sweet low FODMAP salmon skewers. Cook on the BBQ or under the grill for a tasty salmon dish.

Recipe from: A Little Bit Yummy

Chilli Coconut Crusted Fish

Simple fresh and vibrant flavours make this easy fish dish a winner. Serve it with homemade wedges and a green salad.

Recipe from: A Little Bit Yummy

Maple Mustard Baked Salmon

Low FODMAP maple mustard baked salmon is a nutritious meal packed with OMEGA-3 fats and a fab way to enjoy fresh fish.

Recipe from: Lauren Renlund RD

Low FODMAP Mediterranean Baked Fish

This is a really simple but very tasty low FODMAP meal. Just pre-boil the potatoes, place them in a baking tray with the other ingredients then cook in the oven for 15 minutes and it’s ready!

Recipe from: Cook Low FODMAP 

Tasty Pork Dinner Recipes

Low FODMAP Sticky Pork Ribs

These low FODMAP sticky pork ribs make awesome BBQ food! They are simply delicious and well worth the effort.

Recipe from: A Little Bit Yummy

Steamed Pork & Prawn Dumplings

Did someone say dumplings?! 8 wonton wrappers is a low FODMAP serve… this means wontons can officially be back on the menu. 

Recipe from: FODMAPPED

Orange Thyme Pork Skewers

These low FODMAP orange thyme pork skewers are perfect for your next gathering or for a week meal. Soak them in delicious orange thyme marinade for succulent pork skewers.

Recipe from: A Little Bit Yummy

Pork Loin Pot Roast with Red Wine Reduction

Pot roasts are perfect for convenience meals! They are great when you’re in need of a quick and simple dinner that is nutritious and will also impress.

Recipe from: The Friendly Gourmand

Lemongrass and Cilantro Pork Meatballs

These lemongrass and cilantro pork meatballs make a delish meal. They combine Asian flavours your whole family will love!

Recipe from: A Little Bit Yummy

We hope this collection of yummy low FODMAP dinner recipes inspires you to have fun cooking! As always remember that the strict low FODMAP diet is only short-term, regaining your food freedom through the FODMAP reintroduction phase will make cooking easier.

Are you ready to take control of your gut symptoms?

YES I WANT TOO!

No thanks, my gut is perfect.

More Tools to Help

We know that taming your gut symptoms can be challenging but we’re here to help! We can support you through your journey from starting the low FODMAP diet to reintroducing FODMAPs and finding your food freedom in our Wellness Club.

Explore our 600+ delicious low FODMAP recipes, plan your meals with our weekly meal plans, track your symptoms, and get extensive help for all the stages of the low FODMAP diet through our e-courses. All our resources are dietitian reviewed. So what are you waiting for? Come and join us in the Wellness Club!

Author: Alana Scott

In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More

Professional Reviewer: Geraldine Van Oord (APD)

Geraldine Van Oord is an accredited practising dietitian in Australia with a special interest in IBS, gut health and food intolerance. Her daughter had food intolerance as a baby and her husband has IBS. These challenges have inspired her to keep her p... Read More

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Alana Scott

alittlebityummy

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Feb 26

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End of summer veggies are the best and these roasted eggplants are call my name right now.

These are super simple too - roast the eggplant in oil, salt and pepper until golden and tender. Smother in golden sunshine tahini sauce and sprinkle with toasted seeds.

If you are low FODMAP the 1 small-medium eggplant = 4 servings.

Sunshine tahini dressing:
1 tsp garlic infused oil
1.5 tsp gluten free soy sauce
1 tbsp olive oil
1 tbsp lemon juice
2 tbsp water
3 tbsp tahini
1/2 tbsp pure maple syrup

Place in a jar and shake until well combined.

This recipe is part of our premium FODMAP recipe club (along with 700+ other low FODMAP recipes).

#lowfodmap #fodmap #roastedeggplant #aubergine #vegan #seasonalfood #glutenfreeliving #coeliac #foodintolerances #food52 #inmykitchen #nutfree #nutrition #plantbased

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Feb 22

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I'm stuck at the office and I'm staving! Definitely didn't pack enough snacks today... if I could I'd be drinking this right now.

Give me a ❤️ if you want to be drinking this too. Say hello to my low FODMAP strawberry and rhubarb smoothie.

Strawberries and rhubarb make the best smoothie buddies. It might sound like an odd combo but the tanginess of the rhubarb pairs super well with the sweetness from the strawberries to create a refreshing and vibrant drink.

1 serve 👇

🍓140 g (1 cup)fresh or frozen strawberries
🍓60 g (1/4 cup)stewed rhubarb
🍓250 ml (1 cup) low FODMAP milk 
🍓2 tsp pure maple syrup (add to taste) 
🍓1/2 tsp vanilla essence
🍓6 ice cubes (use if you are using fresh strawberries)

METHOD
Slice the strawberries in half, be super careful doing this if they are frozen. Place all the ingredients in the blender. Add the ice cubes if your strawberries aren’t frozen.

Blend until smooth. Taste and add a little bit more sweetener if it’s too tangy. The tanginess will depend on your stewed rhubarb (ours wasn’t sweetened).

Pour into your favourite glass and enjoy! 

FYI this recipe is also in our premium recipe club.

#lowfodmap #vegan #strawberries #rhubarb #strawberrysmoothie #fodmap #dairyfree #foodintolerances #ibsdiet #bloatfree #happytummy #nutrition #goodfood #fodmapfriendly #foodphotography #lowfodmapdiet #coeliac #glutenfreelife #foodblogger

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Feb 13

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It’s brunch time! It’s also Valentine’s Day so I thought I’d treat my man to a cooked breakfast. Say hello to my Greek scrambled eggs.
 
Serves 2:

1 medium-sized ripe tomato (diced or grated)
1 tbsp fresh chives (finely chopped)
1 tbsp fresh parsley (finely chopped)
2 tsp garlic infused oil
2 tsp olive oil 
3 eggs (beaten)
Salt and pepper

Fry the diced tomato in the garlic infused oil for 2 to 3 minutes until the liquid reduces. Then add the olive oil, chives and parsley to the pan along with the beaten eggs. Season with salt and pepper. Move the egg mixture gently around the pan for 1 to 2 minutes until the eggs are cooked to your liking.

Serve on toast of your choice (we used gluten free bread). Enjoy!

Do you have a favourite brunch meal? Tell me below 👇

#FODMAP #brunch #valentinesday #lowfodmap #glutenfreerecipe #coeliac #foodintolerances #glutenfreelife #brunchdate #lowfodmaprecipe #dairyfree #foodphotographer #inmykitchen #scrambledeggs #eggs #breakfast #glutenfree

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Jan 29

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Who loves eating the rainbow for dinner? 🙌 I do! 

It's hot here at the moment which means rice paper rolls make a refreshing low FODMAP dinner option.

I love that you can prep all of the ingredients in advance so you don't have to slave over a hot stove in the evenings.

What's your go-to summer meal?

P.S. You can get the recipe on alittlebityummy.com or follow my profile link.
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#lowfodmap #vegan #ricepaperrolls #seasonaleats #fodmapfriendly #vegetarian #foodintolerances #fodmapfriendly #fodmap #coeliac #glutenfreerecipe #lowfodmaprecipe #foodblogger #foodphotographer

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Jan 28

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I have exciting news! I’m incredibly honoured to announce that I’ve been nominated as a semi-finalist for the 2021 Young New Zealander Of The Year award.

It’s a privilege supporting people with Irritable Bowel Syndrome and other gut issues and I can’t wait to see what 2021 brings.

I also want to say thanks to the team behind the New Zealander of the Year Awards for making these awards possible.

@nzeroftheyear @kiwibanknz 
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#newzealanderoftheyear #nzeroftheyear #lowfodmap #coeliac #irritablebowelsyndrome #digitalhealth #telehealth #healthcare #fodmap #nutrition #guthealth

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Jan 18

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You know what I miss? Berry Bliss Muesli. It's crunchy and delicious with little pops of strawberry... I'm making a coeliac friendly version of this very soon.

In the meantime give me a ❤️ if you want to try this gorgeous low FODMAP version. I make this for my mum and she absolutely adores it!

Recipe on alittlebityummy.com or follow my profile link.

I'd also love to know what your favourite breakfast is so let me know in the comments 👇
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#lowfodmap #breakfast #strawberries #granola #muesli #birchermuesli #goodfood #vegan #lowfodmaprecipe #foodblogger #inmykitchen #fodmapfriendly #dairyfree #foodintolerances #fodmap
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Comments

  1. Pat says

    January 25, 2019 at 10:14 pm

    I thought lentils (I am referring to the lentil soup) were not on the fodmap diet?

    Reply
    • Alana ScottAlana Scott says

      January 26, 2019 at 8:12 pm

      Hi Pat,

      Lentil soup that is commercially made is high FODMAP. However canned lentils have a low FODMAP serve of 1/2 cup (46g). They are low FODMAP because the FODMAPs leach out of the lentils and into the brine. You just need to wash the canned lentils well before using. Does that make sense?

      Reply
  2. Char Porter says

    June 22, 2019 at 11:07 pm

    I thought you couldn’t have cheese because it says no milk!

    Reply
    • Alana ScottAlana Scott says

      June 26, 2019 at 5:50 am

      Hi Char,

      It’s actually the lactose content of the milk that’s the issue. This means some processed milk products like certain types of cheese can still be enjoyed on the low FODMAP diet because they contain no lactose or only small amounts of lactose. You can learn more here:

      https://alittlebityummy.com/let’s-talk-about-dairy-the-low-fodmap-diet/

      https://alittlebityummy.com/what-cheeses-are-low-fodmap-low-lactose/

      Reply
  3. Kelly says

    August 4, 2019 at 9:55 pm

    These all look yummy, thanks for sharing!
    I often see recipes using quinoa but I’m a bit confused because even 1 tablespoon of quinoa makes me feel bloated each time I attempt to add it to my plate… Should I try millet instead?

    The other day I tried semi complete rice and it made me feel heavy and bloated as well… Though because of that good old chronic constipation I desperately need some fibers and even though I eat several serves of vegetables per meal, it seems it’s never enough for my moody guts.

    I’m a bit lost… the only thing that doesn’t cause any side effect is rice vermicelli but I’d like a change once in a while.

    What would you advise me?

    Reply
    • Alana ScottAlana Scott says

      August 6, 2019 at 10:03 pm

      Hi Kelly,

      Thanks for commenting! Quinoa has been laboratory tested by Monash University and it is definitely low FODMAP. However, it sounds like you are reacting to a few low FODMAP foods. We would highly recommend that you have a talk to a dietitian who specialises in gut issues as they will be able to help you figure out if it is FODMAPs or something else triggering your symptoms. Let us know if you need help finding a dietitian.

      Reply

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