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 vegan cheese, or switch out the cheese for sweet chilli mayo (1.5 tbsp mayonnaise mixed with ½ tsp sweet chilli sauce per serving). 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.

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.

This easy kiwi passionfruit banana smoothie is a lovely way to fit more fruit into your day. It’s tangy and tropical and full of feel-good vibes. It’s also a fantastic option to enjoy kiwifruit if you don’t like eating it alone. FODMAP Note: This recipe contains a whole serving of low FODMAP fruit, so make sure you leave several hours before adding any additional fruit to your daily meals. 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.

These low FODMAP spiced carrot fritters make a delicious appetiser for your next gathering or a lovely lunch. We also enjoy using the fritters instead of hashbrowns for cooked breakfasts or nourishing bowls. Nutrition note: Nutrition information is per fritter and includes the yoghurt dipping sauce. 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.

This low FODMAP chopped spring roll noodle salad has all the best bits of a spring roll but only takes a fraction of the time to make. We love how the crisp salad ingredients combine with the tender noodles and super creamy peanut dressing to make a delicious meal. 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.

Treat yourself to a delicious Easter dessert with our low FODMAP carrot cake cupcakes! We’ve scaled down our popular carrot cake recipe to bring you a batch of cupcakes that’s easier and quicker, but just as delicious. Each cupcake is made with grated carrots, sweet cinnamon and vanilla, and topped with a velvety buttercream frosting. These yummy cupcakes are sure to be a hit with the whole family. Prep time note: The prep time and cook time below indicate the amount of hands-on time needed for this recipe. You will also need to let the cupcakes cool for at least an hour before you ice them. Equipment note: We made these using a food processor, however you can grate the carrots using a box grater and then use a cake stand mixer instead if you prefer. 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.

This low FODMAP sticky date self saucing pudding is so cosy and so delicious you won’t want to make anything else! In February 2023 Monash University (the leading researchers of the Low FODMAP Diet) retested dried dates and they are now low FODMAP in small serves. That means low FODMAP sticky date pudding can be back on the menu! This pudding features a golden crispy crust and a light and fluffy pudding base that is surrounded by a rich butterscotch sauce - a combo that makes this dessert utterly delicious! FODMAP note: According to Monash University small servings of dried dates are low FODMAP. We’ve done the math for you so all you need to do is follow the recipe instructions and divide the recipe into the recommended number of serves. Dairy free option: Use a low FODMAP plant-based milk and dairy free spread. 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.

Say hi to our newest favourite! My friends, this soup was devoured by my household, and it is the BEST Low FODMAP lasagna soup we’ve ever had. It’s all the best parts of lasagna - the tender Italian spiced meats, rich tomato sauce, and cheesy-gooey goodness all rolled into an utterly delicious soup. It’s also way faster and easier to make than traditional lasagna, which is a bonus! We hope you enjoy it as much as we did. Serving size note: Make sure you divide it evenly into the recommended number of serves. 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.

Are you looking for a glorious meat-free meal? Look no further. These yummy low FODMAP pulled jackfruit tacos are super fresh and vibrant and full of veggies. Plus, you get to eat them with your hands which is always fun! Note on avocado: This recipe uses a low FODMAP serving of avocado. For your low FODMAP serving, either use a 2 tablespoon serve or weigh out your serving of avocado.  Vegan option: Just omit the sour cream.  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.

This is the BEST go-to option when you can’t be bothered cooking but still want something tasty and nutritious. Say hello to our low FODMAP tortilla baked eggs. These only take a couple of minutes of prep and then you can let the oven do all the hard work. If you haven’t had tortilla baked eggs before then think of this as like a hybrid between a pizza and a frittata. You end up with a super delicious slice of goodness that you can eat with your hands. FODMAP note: Take care when choosing your tortilla wrap - you are looking for one made from corn/maize flour that doesn’t contain wheat flour or other high FODMAP ingredients. 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.

I love food that you can dip and these quick ginger lemon fish cakes are no exception. They are fresh and bright and full of zingy flavours. These fish cakes only need a handful of ingredients and are perfect for dipping in our favourite lemon mayo. If you want to turn these into a full meal then try serving the fish cakes with low FODMAP sides, such as simple green salad and potato wedges. Note on nutrition panel: The nutrition per serve is calculated by dividing the recipe into the number of servings displayed. This means the nutrition panel covers 2 fish cakes and 1 tablespoon of lemon mayo per serving. 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.

Satay lovers, this low FODMAP super speedy satay chicken recipe is for you! It’s a fun 30 minute meal which will keep the whole family happy. It’s saucy, it’s tangy, it’s got hints of sweetness and lots of juicy chicken. The even better news is that you can throw together a creamy satay sauce in less than 3 minutes - literally all you have to do is toss the ingredients in a bowl and give them a stir. Sound good? This recipe has your name on it! Let us know how you get on making it. 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.

This low FODMAP creamy chicken and corn soup is the kind of meal that feels warm and comforting from the very first spoonful. Tender pieces of chicken and sweet corn are simmered together in a creamy broth to create a delicious soup that’s IBS friendly and gentle on sensitive stomachs. We also love that this low FODMAP chicken soup comes together with just a handful of ingredients that are commonly found in your fridge or pantry. It’s a great option for days when you want to pull together something nourishing without an extra trip to the store. FODMAP note: Creamed corn has a low FODMAP serving size, all you need to do is divide the recipe into the recommended number of 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.

Traybakes, where have you been my whole life! This low FODMAP yummy paprika chicken traybake is the PERFECT option for busy weeknights or day where you really can’t be bothered cooking. Think golden juicy chicken drumsticks, juicy blistered tomatoes, and crunchy roast veggies. All smothered in a delicious coating of garlic infused oil, smoked paprika and tomato paste. This recipe is one for your weekly rotation and only requires 15 minutes of hands-on time. 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.

Say hello to good old low FODMAP ranch dressing. It’s creamy, feels like home and is just embarrassingly good on way too many things! And with a couple of simple swaps you can even make it low FODMAP. 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.

It doesn't get better than soft fluffy low FODMAP banana bread smothered in butter! This low FODMAP recipe makes a yummy snack. It also freezes well so make a double batch and pop a loaf into the freezer. 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.

Low FODMAP minestrone makes the perfect lunch or a light dinner! This minestrone soup is packed full of flavour and uses low FODMAP canned chickpeas instead of traditional high FODMAP beans. To make this low FODMAP recipe vegetarian, just leave out the bacon. FODMAP note: Canned chickpeas and celery both have low FODMAP servings you can enjoy on 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. 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.

These low FODMAP Dark Chocolate Brownie Cookies are rich, fudgy, and deeply chocolatey. They have that irresistible brownie-like centre with slightly crisp edges, making them a real treat for chocolate lovers. I often bake a batch as little thank you gifts because they feel extra special but are still easy to make. Best of all, they are low FODMAP so you can enjoy up to two cookies at a time. Nutrition note: The nutrition information provided with this recipe is per cookie. 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.