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
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
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
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
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
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
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
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
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
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
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
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
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
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
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.
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More Tools to Help
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Explore our 850+ 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 FODMAP Made Easy programme!
I thought lentils (I am referring to the lentil soup) were not on the fodmap diet?
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?
I thought you couldn’t have cheese because it says no milk!
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/
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?
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.
We made the dumplings this week and they were delicious! Thank you 😊
That’s awesome to hear Brittany!
I thought peppers and spicy food was a no no on FODMAP. These both bother me so it limits lots of things to make food tasty.
Also what is the asterisk * next to the ingredients mean.
Thank you
Hi Betty,
Thanks for commenting. Many types of peppers/capsicum are low FODMAP or have low FODMAP serving sizes which means they are well tolerated by many people. However, peppers/capsicum do contain capsaicin, a naturally occurring food chemical, that can be a gut irritant for some people with IBS.
The * next to ingredients means there is a tip associated with the ingredient – click on ‘FODMAP tips’, ‘Gluten Free Tips’ or ‘Dairy Free Tips’ next to the Method heading to find the tips.