Zuppa Toscana is a hearty Italian-inspired soup that’s full of bold flavours and cosy comfort. Traditionally, this soup is made with spicy Italian sausage, crispy bacon, creamy potatoes, and tender kale all simmered in a rich, garlicky broth. Our low FODMAP version keeps all the goodness of the original, with a few tweaks to make it easier on sensitive tummies. It’s the perfect one-pot wonder for chilly nights. FODMAP note: Canned cannellini beans have a low FODMAP serving size and are a great way to boost the fiber and nutrient content of this meal. We’ve done the FODMAP math for you, so all you need to do is divide the recipe into the recommended number of servings.

I made this meal one night as a throw together meal but it was so good I had to share it with you! This creamy bacon pasta is loaded with budget-friendly veggies and is so good no one will know it is low FODMAP. I also love that I can pull this meal together in 30 minutes. Now I do want to note that this is an energy-dense meal as it features bacon and cream cheese. If you are sensitive to high fat meals, then this particular recipe might not be the right choice for you. FODMAP notes: Peas, sweet corn and cream cheese all have low FODMAP serving sizes that can be enjoyed during the first phase of the low FODMAP diet. We've done the FODMAP math for you, so all you need to do is divide the recipe into the recommended number of servings.

We love easy dinner recipes and this sweet chilli chicken traybake has been a hit with the family. It features lightly spiced chicken, tender roast veggies and a super simple sweet chilli mayo. This recipe requires about 20 minutes of hands-on time then your oven will do all the hard work for you. Note on sweet chilli sauce: Monash University has tested sweet chilli sauce for FODMAPs and it is low FODMAP in 2 tablespoon servings, even if it contains onion and garlic. Please check out the Monash University FODMAP Diet App for more info. The amount used in this recipe is well within low FODMAP recommendations. Alternative protein option: This dish is also lovely with firm tofu.

Just because you are on a low FODMAP diet, that doesn’t mean you need to give up caprese salad! This gorgeous recipe features a low FODMAP serving of cherry tomatoes, tasty bocconcini (baby mozzarella balls) and fresh basil that are tossed in a simple vinaigrette before being drizzled with a balsamic reduction. Yum! Now, let’s set expectations here. The low FODMAP diet is all about serving sizes so you can’t sit down and eat a whole bowl of this salad. However, you can enjoy a ½ cup serving size which is perfect for a snack or as a lovely mini side salad. Once you’ve tested your tolerance to excess fructose you can increase your serving size. To create a larger meal with the caprese salad try serving on buttered low FODMAP bread - you could even add a dollop of our traditional low FODMAP hummus. Best flavour tips: Tomatoes don’t like being stored in the fridge, so for best results, store them on your benchtop. This helps them develop a rich flavour and prevents their texture from going grainy. We also recommend using a good quality olive oil when making the dressing.

This loaded Big Mac casserole has been a highly requested recipe. It’s basically a healthier version of a Big Mac and fries that is super tasty and very easy to make. We love the tender potatoes smothered in cheesy beef and topped with a crispy chopped salad and secret sauce.

Hands up if you love chili! We do. It is a wonderful family-friendly meal and you can mix up the toppings to suit your family’s needs. This recipe will show you how to make a low FODMAP version that you can enjoy during the first phase of the low FODMAP diet. FODMAP notes: Avocado has a generous low FODMAP serving, all you need to do is divide the recipe into the recommended number of servings). Alternative meats: If you don’t want to use turkey in this recipe then you could swap in ground chicken, ground pork or ground beef instead. You can also swap the corn chips for a serving of cooked rice. Freezer friendly note: We like to make a big batch of the turkey chili and pop half of it into the freezer for a future meal. This recipe will freeze well for up to 3 months. Reheat and serve with avocado, corn chips, and green onion/spring onion greens.

This recipe screams ‘winter cozy’ to us! It’s also the type of meal we reach for when we are exhausted and just need something ridiculously easy to cook. All you have to do is dump all the low FODMAP slow cooked paprika chicken ingredients into the slow cooker and walk away for 5 hours. When you return, you’ll find super delicious saucy chicken ready to serve with rice and a dollop of sour cream or yoghurt. FODMAP note: Sour cream is low FODMAP in a 2 tablespoon serving. You can also swap this out for your choice of low FODMAP yoghurt (something tangy is lovely) or leave it out of the recipe—it will still taste great. Freezer friendly note: You can freeze the slow cooked paprika chicken for up to 3 months. Then heat in the microwave and pan fry for 2-3 minutes before serving with rice and sour cream/yoghurt.

We eat a lot of yummy food here, but these low FODMAP bang bang chicken and rice bowls are so good they've been on repeat! These bowls feature sweet, sticky and slightly spicy roasted chicken thighs with rice and chopped veggies that are smothered in homemade bang bang sauce. This delicious combo creates an epic rice bowl. Quick note on bang bang sauce - this sauce can be really spicy - we’ve made a tummy-friendly mild version of the sauce. If chilli isn’t a trigger for you, then you can increase the sweet chilli sauce or add a little splash of sriracha sauce to the recipe below. Note on sweet chilli sauce: Monash University has tested sweet chilli sauce for FODMAPs and is low FODMAP in 2 tablespoon servings, even if it contains onion and garlic. Please check out the Monash University FODMAP Diet App for more info. The amount used in this recipe is well within low FODMAP recommendations.

I was never sure I was a sushi fan, but these low FODMAP vegan sushi balls, aka Temari, have me converted! These sushi balls have sweet and savoury hoisin rice that is filled with pops of spring onion/scallion, nori and sweet potato. We also rolled the balls in sesame seeds to give them a lovely crunch. Temari are also easier to make than sushi as you don’t need to know any special techniques to roll them. All you do is use your hands to shape the sushi rice and the fillings into a ball. Prep in advance: If you have leftover roasted or mashed sweet potato, then you can swap that into the recipe instead. Serving suggestions: Try serving the sushi balls with soy dipping sauce. To make soy dipping sauce mix 2 tablespoon soy sauce (use GF if needed) with 2 tablespoon of water and 1/2 tablespoon of white sugar. FODMAP note: Hoisin sauce is low FODMAP in small amounts even if it contains onion or garlic. All you need to do is divide the recipe into the recommended number of servings.

If you love stuffed peppers but hate how long they take to prep, then this recipe is for you. This low FODMAP super speedy deconstructed stuffed pepper meal is big on flavour but is ready in 30 minutes. It has yummy pan-fried peppers (aka capsicums), tasty ground beef and tender rice topped with gorgeous melty cheese. Dairy free option: You can omit the cheese, top with a soy or coconut-based cheese, or switch out the cheese for sweet chilli mayo (1.5 tbsp mayonnaise mixed with 1/2 tsp sweet chilli sauce per serving).

Coming in hot! These low FODMAP golden polenta fries are begging to be featured on your dinner table. They also make a ridiculously good snack or appetizer! This recipe is an easy way to convert quick-cook polenta into a crowd-pleasing dish that is beyond delicious. These fries are crispy, filled with herby goodness and drenched in yummy garlic butter (yes, this is low FODMAP). Try serving these with zesty lemon mayo (mayonnaise, squeeze of lemon juice, sprinkle of lemon zest), a low FODMAP serving of ketchup (about 2 teaspoons per serving), or our nut free basil pesto (as featured in our Herby Beef Burgers with Pesto). Chill time note: The recipe prep and cook times below don’t include the 1 hour this recipe needs to chill in the fridge before baking. Dairy free note: Try using vegan cheddar cheese in this recipe.

Hands down this was my favourite recipe of the week. I normally have a little bit of a love-hate relationship with scrambled eggs but this low FODMAP Greek scrambled egg recipe has flipped me strongly to the love side. Think fluffy eggs with tasty pops of tomato, lots of oniony flavour from the chives, and little hints of garlic infused oil (I promise it’s tummy friendly). This recipe is also super simple and only needs a handful of ingredients which makes it perfect for breakfast or a light lunch/dinner. FODMAP notes: Traditionally Greek scrambled eggs are often made with garlic - we’ve swapped this for a low FODMAP alternative and used a little bit of garlic infused oil and fresh chives. If fresh chives aren’t in season you could use dried chives instead - start with 1 teaspoon for 2 servings. Monash University Low FODMAP Certified™ recipe: One serving of a meal made in accordance with this recipe can assist with following the Monash University Low FODMAP diet™. A strict low FODMAP diet should only be commenced under the supervision of a healthcare professional. A low FODMAP diet does not treat a disease but may help to meet nutritional needs with reduced gastrointestinal symptoms. Monash University receives a license fee for use of the Monash University Low FODMAP Certified trade marks.

Oh my goodness, this low FODMAP cozy peanut soup (almost stew) is so YUMMY! If you add more liquid - it’s more soupy - and if you add less liquid (or let it simmer for longer), then it’s more like a stew. It doesn’t matter how you make it, it’s just delicious! This soup has West African Peanut Soup vibes but it’s my take on the dish with whatever I had in the pantry… so I threw in some carrots, sweet potato, canned tomatoes, peanut butter and coconut cream. That combo created a creamy dish with lots of veggie vibes, that’s super nutritious, and the best part is that it’s very easy to make. Note on curry powder: Check your curry powder doesn’t contain onion or garlic. We have a recipe for homemade curry powder in the premium recipe area if you need it. Extra protein and side options: Want to add some extra protein to this meal? Try adding pan-fried chicken or firm tofu. We like sprinkling it in paprika and cooking it in garlic infused oil. This recipe also goes super well with our low FODMAP garlic bread.

This fresh and vibrant low FODMAP grilled chicken and egg salad is perfect for an easy dinner or lunch. It's filled with gorgeous summer flavours with hints of lime and basil. The cucumber gives the dish a refreshing crunch. We also love that this dish is protein-packed with tasty grilled chicken and hard-boiled eggs. Note on sweet corn: This recipe uses a low FODMAP amount of sweet corn per serving. Please see the Monash University FODMAP diet app for more information. Meat free note: We've had some requests on how to make this dish meat free - you could easily sub in crispy pan-fried tofu or a low FODMAP serving of butter beans fried in lemon and dairy free spread.

This gorgeous low FODMAP sweet potato and lentil coconut stew makes a cozy vegan meal. It’s full of sweet and tender vegetables with a yummy coconut lime broth. This recipe reheats well and leftovers make a fantastic lunch option. FODMAP note: According to Monash University, both sweet potato and canned lentils have Low FODMAP servings that can be enjoyed in the first phase of the Low FODMAP Diet. All you need to do is divide the recipe into the recommended number of servings.

Say hello to our low FODMAP cozy chicken casserole. This heart-warming dish is perfect for nights when you’re craving a comforting, home-cooked meal. It combines tender chicken thighs with sweet roast veggies in a yummy mustard maple sauce. Easy swaps: You can swap the sweet potato for Japanese/Kabocha pumpkin (also called buttercup or Kent squash). If you don’t like parsnip, then you can switch in potato.

Looking for a tasty savoury snack? These Low FODMAP Japanese Cabbage Pancakes are our new favourite! They are one of the best ways to use up leftover cabbage. They are super budget-friendly and so yummy that everyone wanted seconds. Now you might be wondering why we are using cabbage in the first place. Well, it has a Low FODMAP serving size as per the Monash University FODMAP Diet App and eating it is a great way to nourish your healthy gut bacteria while on the Low FODMAP Diet. FODMAP note: You can have up to 4 pancakes per serving if you are in the first phase of the Low FODMAP Diet. Serving suggestions: The recipe below is just for the fritters. We love serving these with sweet chilli mayo. Soy free option: These cabbage pancakes are still lovely without soy sauce. This means you can make them soy free if needed.

My friends, this low FODMAP Greek lemon rice with pork chops meal is an easy option the whole family will love! Plus you can have it on the table in 30 minutes which makes it perfect for weeknights. FODMAP note: The amount of tomato in this recipe is low FODMAP per serving as per Monash University FODMAP Diet App, just make sure you divide the recipe into the recommended number of servings.