10 Delicious Low FODMAP Dinner Recipes You Need to Try

Finding tasty meal options on a low FODMAP diet doesn’t have to be a chore! These dinner recipes are not only gut-friendly but also delicious and easy to prepare. Say goodbye to bland meals and hello to satisfying flavors that cater to your dietary needs, making dinner time enjoyable for everyone.

Baked Salmon with Asparagus and Lemon

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Baked salmon with asparagus and lemon is a delightful dish that’s both healthy and simple to prepare. The tender salmon pairs perfectly with the crisp asparagus, and a splash of lemon adds a refreshing brightness to the meal. This recipe is great for a cozy dinner and is sure to please everyone at the table.

This dish is not only low in FODMAPs but also packed with essential nutrients. The flavors are clean and vibrant, making it an ideal choice for anyone looking to eat well without a lot of fuss. Let’s jump right into the recipe!

Ingredients

• 2 salmon fillets
• 1 bunch asparagus, trimmed
• 1 lemon, sliced
• 2 tablespoons olive oil
• Salt and pepper to taste
• Fresh parsley, chopped (for garnish)

Instructions

1. Preheat your oven to 400°F (200°C).
2. On a baking sheet, place the salmon fillets and the asparagus. Drizzle with olive oil and season with salt and pepper.
3. Arrange lemon slices over the salmon and asparagus.
4. Bake in the preheated oven for about 12-15 minutes, or until the salmon is cooked through and the asparagus is tender.
5. Garnish with fresh parsley before serving.

Roasted Vegetable and Chicken Stir-Fry

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This roasted vegetable and chicken stir-fry is a simple and delicious option for anyone looking to enjoy a low FODMAP dinner. The combination of tender chicken, colorful veggies, and savory seasonings makes it a satisfying meal that’s bursting with flavor. Plus, it’s quick to whip up, making it ideal for busy weeknights.

The stir-fry features a variety of roasted vegetables that not only enhance the dish’s taste but also provide a beautiful burst of color. You can customize it with your favorite low FODMAP veggies, ensuring every bite is fresh and tasty. This dish is perfect for anyone seeking a healthy, easy-to-make dinner.

Ingredients

• 1 pound chicken breast, diced
• 2 cups bell peppers, sliced (red, yellow, green)
• 1 cup zucchini, sliced
• 1 cup carrots, thinly sliced
• 2 tablespoons garlic-infused olive oil
• 1 tablespoon soy sauce (gluten-free, if needed)
• 1 teaspoon ginger, grated
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions

1. Preheat your oven to 400°F (200°C). On a baking sheet, toss the diced chicken and vegetables with garlic-infused olive oil, soy sauce, ginger, salt, and pepper.
2. Spread the mixture in a single layer on the baking sheet. Roast for about 20-25 minutes or until the chicken is cooked through and the vegetables are tender.
3. Once done, remove from the oven and let it cool for a minute. Garnish with fresh cilantro before serving.

Thai Coconut Soup with Shrimp

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This Thai Coconut Soup with Shrimp is a delightful blend of creamy coconut milk and vibrant flavors. It’s aromatic, slightly spicy, and has a hint of sweetness, making it a perfect comfort dish for any evening. Plus, it’s simple to whip up, so you can enjoy an exotic meal without spending all day in the kitchen.

The combination of fresh shrimp, fragrant herbs, and zesty lime juice creates a satisfying and nourishing experience. Whether you’re looking for a quick weeknight dinner or something special to impress guests, this soup fits the bill!

Ingredients

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 garlic cloves, minced
• 1 tablespoon fresh ginger, minced
• 1 can (14 oz) coconut milk
• 2 cups chicken or vegetable broth
• 1 tablespoon fish sauce
• 1 tablespoon lime juice
• 1 teaspoon red curry paste (or to taste)
• 1 pound shrimp, peeled and deveined
• 1 cup mushrooms, sliced
• 1 bell pepper, sliced
• Cilantro, for garnish
• Lime wedges, for serving

Instructions

1. Heat olive oil in a large pot over medium heat. Add the onion and sauté until translucent, about 5 minutes.
2. Stir in garlic and ginger, cooking for an additional minute until fragrant.
3. Add coconut milk, broth, fish sauce, lime juice, and red curry paste. Bring to a simmer.
4. Add shrimp, mushrooms, and bell pepper to the pot. Cook until shrimp are pink and cooked through, about 5 minutes.
5. Serve hot, garnished with fresh cilantro and lime wedges on the side.

Quinoa and Spinach Stuffed Tomatoes

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Quinoa and Spinach Stuffed Tomatoes are a delightful dish that balances flavors and textures perfectly. The juicy tomatoes cradle a nourishing filling of quinoa, fresh spinach, and herbs, creating a light yet satisfying meal. This recipe is not only delicious but also easy to make, making it a fantastic choice for busy weeknights or casual gatherings.

The tomatoes become tender and slightly sweet as they roast, while the quinoa filling is packed with nutrients, making it a great option for those following a low FODMAP diet. Plus, it’s visually appealing, making it a great centerpiece on any dinner table.

Ingredients

• 4 large tomatoes
• 1 cup cooked quinoa
• 2 cups fresh spinach, chopped
• 1/2 cup gluten-free breadcrumbs
• 1/4 cup grated Parmesan cheese (optional)
• 2 tablespoons olive oil
• 1 teaspoon dried oregano
• Salt and pepper to taste

Instructions

1. Preheat your oven to 375°F (190°C).
2. Cut the tops off the tomatoes and scoop out the insides, reserving the pulp. Place the hollowed tomatoes in a baking dish.
3. In a bowl, mix the cooked quinoa, chopped spinach, breadcrumbs, reserved tomato pulp, olive oil, oregano, salt, and pepper until well combined.
4. Stuff each tomato with the quinoa mixture, pressing down slightly to pack it in.
5. If using, sprinkle grated Parmesan cheese on top of the stuffed tomatoes.
6. Bake in the preheated oven for about 25-30 minutes, or until the tomatoes are tender and the tops are golden.
7. Remove from the oven and let cool for a few minutes before serving. Enjoy!

Herbed Lamb Chops with Mashed Potatoes

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This Herbed Lamb Chops recipe is a delightful dish packed with flavor and simplicity. The tender lamb, infused with fresh herbs, pairs wonderfully with creamy mashed potatoes, making it a comforting and satisfying meal for any dinner.

Perfect for a cozy weeknight or a special occasion, this dish is easy to prepare and full of rich taste. The combination of savory lamb and buttery potatoes will surely impress your family and friends!

Ingredients

• 4 lamb chops
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 tablespoon fresh rosemary, chopped
• 1 tablespoon fresh thyme, chopped
• Salt and pepper, to taste
• 2 large potatoes, peeled and cubed
• 1/4 cup milk
• 2 tablespoons unsalted butter

Instructions

1. Prepare the Marinade: In a bowl, mix olive oil, minced garlic, rosemary, thyme, salt, and pepper. Coat the lamb chops in the marinade and let them sit for about 30 minutes to absorb the flavors.
2. Cook the Potatoes: Boil the cubed potatoes in salted water for about 15 minutes until tender. Drain and return to the pot.
3. Make the Mashed Potatoes: Add milk and butter to the drained potatoes. Mash until smooth and creamy. Season with salt and pepper to taste.
4. Cook the Lamb Chops: Heat a skillet over medium-high heat. Add the marinated lamb chops and cook for about 4-5 minutes on each side for medium-rare, or longer for your desired doneness.
5. Serve: Plate the lamb chops alongside a generous scoop of mashed potatoes. Garnish with additional herbs if desired.

Zucchini Noodles with Basil Pesto

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Zucchini noodles, also known as zoodles, are a fantastic low FODMAP alternative to traditional pasta. This recipe highlights the fresh, vibrant flavors of basil pesto, making for a delightful and healthy dinner option. The combination of the zoodles with the nutty pesto and juicy cherry tomatoes creates a satisfying dish that is both light and full of taste.

Making this meal is simple and quick, perfect for a weeknight dinner. With just a few fresh ingredients, you can whip up a flavorful dinner in no time. Enjoy the crunch of the zucchini, the creaminess of the pesto, and the burst of freshness from the tomatoes.

Ingredients

• 2 medium zucchinis, spiralized into noodles
• 1 cup fresh basil leaves
• 1/4 cup pine nuts
• 1/4 cup grated Parmesan cheese
• 2 cloves garlic, minced
• 1/4 cup olive oil
• Salt and pepper to taste
• 1 cup cherry tomatoes, halved

Instructions

1. Prepare the Pesto: In a food processor, combine basil, pine nuts, Parmesan cheese, minced garlic, salt, and pepper. Pulse until finely chopped. Gradually add olive oil while processing until the mixture is smooth.
2. Cook the Zoodles: In a large skillet, lightly sauté the zucchini noodles over medium heat for about 2-3 minutes until just tender. Avoid overcooking to retain their crunch.
3. Combine: Remove the skillet from heat, then add the basil pesto to the zoodles. Toss to evenly coat the noodles.
4. Serve: Plate the zoodles and top with halved cherry tomatoes. Drizzle with extra olive oil if desired, and enjoy your delicious low FODMAP dinner!

Stuffed Bell Peppers with Rice and Veggies

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Stuffed bell peppers are a fun and colorful way to enjoy a low FODMAP meal. They are filled with a mixture of rice, fresh vegetables, and spices, offering a delightful combination of flavors. The sweetness of the bell peppers pairs perfectly with the savory filling, making each bite satisfying and delicious.

This recipe is simple to make and perfect for busy weeknights. Just prep the filling, stuff the peppers, and bake! They not only look great on the plate but are also packed with nutrients, making them a wholesome choice for dinner.

Ingredients

• 4 large bell peppers (any color)
• 1 cup cooked rice (white or brown)
• 1 cup diced vegetables (like zucchini, carrots, and spinach)
• 1 teaspoon olive oil
• 1 teaspoon garlic-infused oil
• 1 teaspoon dried oregano
• Salt and pepper to taste
• 1/2 cup shredded cheese (optional)
• Fresh herbs (like parsley or cilantro) for garnish

Instructions

1. Preheat your oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove the seeds. Place them upright in a baking dish.
3. In a skillet, heat olive oil over medium heat. Add diced vegetables and sauté for about 5 minutes until softened. Stir in the cooked rice, garlic-infused oil, oregano, salt, and pepper.
4. Stuff each bell pepper with the rice and vegetable mixture, pressing down gently to pack it in.
5. If using, sprinkle cheese on top of each pepper.
6. Bake in the preheated oven for 25-30 minutes until the peppers are tender. Remove from the oven and let cool slightly.
7. Garnish with fresh herbs before serving.

Lemon Herb Grilled Chicken with Quinoa Salad

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This Lemon Herb Grilled Chicken with Quinoa Salad is a refreshing and simple dish perfect for a weeknight dinner. The vibrant flavors of lemon and herbs complement the juicy chicken, while the quinoa salad adds a nutritious and hearty touch.

Not only is it easy to make, but it’s also a great low FODMAP option that everyone can enjoy. Serve it up with a squeeze of lemon for that extra zing!

Ingredients

• 2 boneless, skinless chicken breasts
• 2 tablespoons olive oil
• Juice of 1 lemon
• 2 teaspoons dried oregano
• Salt and pepper to taste
• 1 cup quinoa
• 2 cups water or low FODMAP broth
• 1 cup diced bell peppers
• 1 cup corn (fresh or frozen)
• 1/4 cup chopped fresh parsley
• 1 tablespoon apple cider vinegar
• 1 teaspoon garlic-infused olive oil (for flavor without FODMAPs)

Instructions

1. Marinate the Chicken: In a bowl, whisk together olive oil, lemon juice, oregano, salt, and pepper. Add the chicken breasts and let them marinate for at least 30 minutes.
2. Cook Quinoa: Rinse the quinoa under cold water. In a pot, combine quinoa and water or broth. Bring to a boil, then reduce heat and simmer for 15 minutes or until the liquid is absorbed. Fluff with a fork and let it cool.
3. Grill the Chicken: Preheat the grill to medium-high heat. Cook the marinated chicken for 6-7 minutes on each side or until fully cooked and juices run clear.
4. Prepare Salad: In a large bowl, combine cooked quinoa, diced bell peppers, corn, parsley, apple cider vinegar, and garlic-infused olive oil. Stir well to combine.
5. Serve: Slice the grilled chicken and serve it over the quinoa salad. Add a wedge of lemon on the side for an extra burst of flavor!

Sweet Potato and Kale Frittata

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This Sweet Potato and Kale Frittata is a delightful blend of flavors and textures that makes for a satisfying low FODMAP dinner. It’s easy to prepare and packed with nutrients, making it a great choice for any night of the week.

The sweet potatoes add a hint of natural sweetness, while the kale contributes a savory punch. With its fluffy eggs binding everything together, this dish is both hearty and light. Serve it warm or at room temperature for a fuss-free meal that everyone will enjoy.

Ingredients

• 1 medium sweet potato, diced
• 1 cup kale, chopped
• 6 large eggs
• 1/4 cup milk (lactose-free if needed)
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 tablespoon olive oil
• 1/4 cup cheese (optional, use lactose-free if needed)

Instructions

1. Preheat your oven to 375°F (190°C).
2. In a skillet, heat olive oil over medium heat. Add the diced sweet potato and cook until tender, about 8-10 minutes.
3. Stir in the chopped kale and cook for an additional 2-3 minutes until wilted.
4. In a bowl, whisk together the eggs, milk, salt, and pepper. Pour the egg mixture over the sweet potato and kale in the skillet. If using cheese, sprinkle it over the top.
5. Transfer the skillet to the preheated oven and bake for 20-25 minutes, or until the eggs are set and the top is lightly golden.
6. Remove from the oven, let it cool slightly, slice, and serve warm or at room temperature.

Eggplant and Chickpea Curry

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This Eggplant and Chickpea Curry is a delightful and hearty dish perfect for a low FODMAP dinner. With its rich blend of spices and creamy texture, it’s both satisfying and easy to prepare. The combination of tender eggplant and protein-packed chickpeas creates a filling meal that’s bursting with flavor, making it a favorite any day of the week.

Not only is this curry simple to put together, but it also offers a warm, comforting taste that will brighten your dinner table. Serve it over rice or with gluten-free naan to soak up all the delicious sauce!

Ingredients

• 1 medium eggplant, diced
• 1 can (15 oz) chickpeas, drained and rinsed
• 2 cups diced tomatoes (fresh or canned)
• 1 tablespoon olive oil
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon turmeric
• 1 teaspoon chili powder
• Salt and pepper to taste
• Fresh cilantro for garnish
• Cooked rice or gluten-free naan for serving

Instructions

1. Heat olive oil in a large skillet over medium heat. Add the diced eggplant and sauté for about 5 minutes until it starts to soften.
2. Stir in the spices: cumin, coriander, turmeric, and chili powder. Cook for another 2 minutes until fragrant.
3. Add the diced tomatoes and chickpeas to the skillet. Season with salt and pepper. Simmer for about 15 minutes, stirring occasionally, until the eggplant is tender and the flavors meld together.
4. Serve hot, garnished with fresh cilantro, alongside rice or gluten-free naan.