10 Delicious Low FODMAP Side Dishes to Try

Low FODMAP side dishes are a great way to complement your meals while keeping your gut friendly. They’re simple, tasty, and perfect for anyone looking to reduce their FODMAP intake without sacrificing flavor. Whether you’re cooking for yourself or hosting friends, these dishes will bring variety and nourishment to your table.

Carrot and Cucumber Slaw

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This Carrot and Cucumber Slaw is a refreshing and crunchy side dish that’s perfect for any meal. It combines vibrant carrots and crisp cucumbers, creating a colorful salad that’s not only tasty but also easy to prepare. The bright flavors make it a delightful addition to your table.

Making this slaw is a breeze! Simply shred the carrots and slice the cucumbers, toss them together, and add a light dressing. It’s a quick and healthy option that can be enjoyed as a side or topped onto sandwiches. Serve it chilled for the best experience!

Ingredients

• 2 large carrots, grated
• 1 medium cucumber, thinly sliced
• 1 tablespoon fresh parsley, chopped
• 2 tablespoons olive oil
• 1 tablespoon rice vinegar
• Salt and pepper to taste

Instructions

1. In a large bowl, combine the grated carrots and sliced cucumber.
2. In a small bowl, whisk together the olive oil, rice vinegar, salt, and pepper.
3. Pour the dressing over the vegetables and toss to coat evenly.
4. Garnish with fresh parsley and refrigerate for at least 30 minutes before serving to let the flavors meld.
5. Serve chilled as a side dish or topping for your favorite meals!

Herbed Rice Pilaf

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Herbed Rice Pilaf is a light and fragrant side dish that perfectly complements any meal. This recipe features fluffy rice infused with a blend of herbs, making it a delightful addition to your table. It’s simple to prepare, allowing you to enjoy delicious flavors without spending too much time in the kitchen.

The taste of this pilaf is both fresh and aromatic, with the herbs adding a nice depth. It’s versatile enough to pair well with many main dishes, from grilled chicken to roasted vegetables. Plus, it’s naturally low FODMAP, making it suitable for those with dietary restrictions.

Ingredients

• 1 cup long-grain rice
• 2 cups vegetable broth
• 2 tablespoons olive oil
• 1 teaspoon dried thyme
• 1 teaspoon dried parsley
• Salt and pepper to taste
• 1/4 cup chopped fresh parsley (for garnish)

Instructions

1. Heat the olive oil in a medium saucepan over medium heat. Add the rice and sauté for about 2-3 minutes until slightly golden.
2. Stir in the vegetable broth, thyme, parsley, salt, and pepper. Bring to a boil, then reduce the heat to low, cover, and simmer for 15-20 minutes or until the rice is tender and the liquid is absorbed.
3. Remove from heat and let it sit covered for 5 minutes. Fluff the rice with a fork and garnish with fresh parsley before serving.

Steamed Broccoli with Lemon

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Steamed broccoli with lemon is a refreshing and healthy side dish that brings a burst of flavor to your meals. This dish is not only easy to make but also packed with nutrients, making it a perfect addition to any low FODMAP diet. The bright acidity of lemon elevates the natural taste of the broccoli, creating a delightful balance that everyone will enjoy.

Best of all, it takes just a few minutes to prepare, making it a go-to option for busy weeknight dinners or gatherings. Serve it alongside grilled chicken, fish, or as part of a larger vegetable platter. The vibrant green color and zesty flavor will make it a standout on your table!

Ingredients

• 1 pound of fresh broccoli florets
• 1 tablespoon olive oil
• 1 lemon, zested and juiced
• Salt and pepper to taste
• Optional: minced garlic or garlic-infused oil for flavor

Instructions

1. Prepare the Broccoli: Rinse the broccoli under cold water and cut it into bite-sized florets.
2. Steam the Broccoli: In a steamer basket over boiling water, steam the broccoli for about 5-7 minutes until tender but still bright green.
3. Season: In a bowl, combine the steamed broccoli with olive oil, lemon zest, and lemon juice. Season with salt and pepper to taste.
4. Toss and Serve: Gently toss to ensure the broccoli is evenly coated in the lemon mixture. Serve warm.

Sweet Potato Mash

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Sweet potato mash is a creamy and comforting side dish that adds a touch of sweetness to any meal. This dish is not only smooth and flavorful but also very simple to make, making it a perfect option for weeknight dinners or festive gatherings.

The natural sweetness of sweet potatoes pairs beautifully with a hint of butter and seasoning, creating a delightful balance of flavors. Plus, it’s naturally low FODMAP, making it friendly for sensitive stomachs. Whether served alongside roasted meats or grilled veggies, sweet potato mash is sure to satisfy.

Ingredients

• 2 large sweet potatoes, peeled and cubed
• 2 tablespoons unsalted butter
• 1/4 cup milk (or dairy-free alternative)
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• Chopped chives for garnish (optional)

Instructions

1. Boil the Sweet Potatoes: Place the sweet potatoes in a large pot of salted water. Bring to a boil and cook until tender, about 15-20 minutes.
2. Drain and Mash: Drain the sweet potatoes and return them to the pot. Add the butter, milk, salt, and pepper. Mash until smooth.
3. Adjust Texture: If the mash is too thick, add more milk, a little at a time, until you reach your desired consistency.
4. Serve: Transfer to a serving bowl, garnish with chopped chives if desired, and enjoy!

Roasted Garlic and Herb Potatoes

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Roasted Garlic and Herb Potatoes are a delightful side dish that adds a burst of flavor to any meal. The crispy edges and soft insides make for a satisfying bite, while the aroma of garlic and fresh herbs fills your kitchen with warmth. This recipe is not only delicious but also easy to prepare, perfect for weeknight dinners or special occasions.

These potatoes pair wonderfully with grilled meats or can stand alone as a tasty vegetarian option. Simple ingredients come together to create a dish that’s both comforting and bright, making it a great addition to your low FODMAP side dishes.

Ingredients

• 2 pounds baby potatoes, halved
• 4 tablespoons olive oil
• 4 cloves garlic, minced
• 1 tablespoon fresh rosemary, chopped
• 1 tablespoon fresh thyme, chopped
• Salt and pepper, to taste
• Fresh parsley, chopped (for garnish)

Instructions

1. Preheat your oven to 400°F (200°C).
2. In a large bowl, toss the halved baby potatoes with olive oil, minced garlic, rosemary, thyme, salt, and pepper until evenly coated.
3. Spread the potatoes in a single layer on a baking sheet lined with parchment paper.
4. Roast in the preheated oven for about 25-30 minutes, or until golden brown and tender, stirring halfway through for even cooking.
5. Once done, remove from the oven and sprinkle with fresh parsley before serving.

Roasted Bell Peppers

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Roasted bell peppers are a simple yet flavorful side dish that can brighten up any meal. Their sweet, smoky flavor comes from roasting, which brings out their natural sugars and adds a delightful char. Not only are they delicious, but they are also easy to make, making them perfect for both weeknight dinners and special occasions.

This recipe highlights the vibrant colors and natural sweetness of bell peppers, making them a low FODMAP option that everyone can enjoy. Serve them warm or at room temperature for a versatile side that pairs well with a variety of dishes.

Ingredients

• 4 bell peppers (red, yellow, green, or orange)
• 2 tablespoons olive oil
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1 teaspoon garlic-infused oil
• Fresh basil leaves (for garnish)

Instructions

1. Preheat your oven to 425°F (220°C).
2. Wash the bell peppers and cut them in half lengthwise. Remove the seeds and stems.
3. Place the peppers on a baking sheet, cut side up. Drizzle with olive oil and season with salt, black pepper, and garlic-infused oil.
4. Roast in the preheated oven for about 25-30 minutes until the peppers are tender and the edges are slightly charred.
5. Remove from the oven and let cool slightly. Garnish with fresh basil leaves before serving.

Zucchini Noodles with Pesto

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Zucchini noodles, also known as zoodles, make a fresh and light side dish that’s perfect for any meal. Tossed with vibrant pesto and garnished with juicy cherry tomatoes and crunchy pine nuts, this dish is a flavor explosion that’s also low in FODMAPs. It’s quick and easy to prepare, making it a fantastic choice for busy weeknights!

The nutty flavor of the pesto complements the zucchini beautifully, while the tomatoes add a pop of sweetness. This dish is not only healthy but also satisfying, making it a winning option for those looking to enjoy a low FODMAP side dish without sacrificing taste.

Ingredients

• 4 medium zucchinis
• 1 cup fresh basil leaves
• 1/4 cup pine nuts
• 1/4 cup olive oil
• 1/2 cup grated Parmesan cheese
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 cup cherry tomatoes, halved

Instructions

1. Spiralize the Zucchini: Use a spiralizer to create noodles from the zucchinis. Set aside.
2. Make the Pesto: In a food processor, combine basil leaves, pine nuts, olive oil, Parmesan cheese, salt, and pepper. Blend until smooth.
3. Combine Noodles and Pesto: In a large bowl, toss the zucchini noodles with the pesto until evenly coated.
4. Add Tomatoes: Gently fold in the halved cherry tomatoes for added sweetness and color.
5. Serve: Plate the zoodles and enjoy immediately as a delicious side dish!

Quinoa and Spinach Salad

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This Quinoa and Spinach Salad is a fresh and vibrant side dish that’s not only delicious but also easy to whip up. The nutty flavor of quinoa pairs perfectly with the earthy taste of spinach, while the addition of cherry tomatoes adds a pop of sweetness. It’s a great option for anyone following a low FODMAP diet, as it’s light yet satisfying.

Making this salad is a breeze! Just cook the quinoa, toss in some fresh spinach and cherry tomatoes, and dress it with a simple vinaigrette. It’s perfect for meal prep or as a quick side for dinner. You can also enjoy it chilled for a refreshing lunch!

Ingredients

• 1 cup quinoa
• 2 cups water
• 2 cups fresh spinach, chopped
• 1 cup cherry tomatoes, halved
• 1/4 cup olive oil
• 2 tablespoons lemon juice
• Salt and pepper to taste
• 1/4 cup sliced almonds (optional)

Instructions

1. Rinse the quinoa under cold water. In a medium saucepan, combine quinoa and water, bringing it to a boil. Reduce heat, cover, and simmer for about 15 minutes until quinoa is fluffy and water is absorbed.
2. In a large bowl, combine cooked quinoa, chopped spinach, and halved cherry tomatoes.
3. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper. Pour the dressing over the salad and toss to combine.
4. If desired, sprinkle with sliced almonds for added crunch before serving.

Cucumber and Tomato Salad

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This cucumber and tomato salad is a light and refreshing side dish, perfect for those warm days when you crave something crisp. It combines the juicy sweetness of ripe tomatoes with the cool crunch of cucumbers, creating a delightful contrast in every bite.

Easy to whip up, this salad can be a quick addition to any meal. The vibrant colors and fresh flavors make it not just delicious but also an appealing dish for your table.

Ingredients

• 2 large cucumbers, sliced
• 2 cups cherry tomatoes, halved
• 1/4 cup feta cheese, crumbled
• 2 tablespoons olive oil
• 1 tablespoon red wine vinegar
• Salt and pepper to taste
• Fresh herbs (like parsley or mint) for garnish

Instructions

1. Prepare the Vegetables: In a large bowl, combine the sliced cucumbers and halved cherry tomatoes.
2. Make the Dressing: In a small bowl, whisk together the olive oil, red wine vinegar, salt, and pepper.
3. Toss the Salad: Pour the dressing over the cucumber and tomato mixture. Add the crumbled feta cheese and gently toss to combine.
4. Garnish: Sprinkle fresh herbs on top for an extra burst of flavor and color.
5. Serve: Enjoy immediately or let it chill in the fridge for about 30 minutes to enhance the flavors before serving.

Cauliflower Rice Stir-Fry

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This Cauliflower Rice Stir-Fry is a delightful, low FODMAP side dish that brings a burst of flavors to your table. It’s light, healthy, and incredibly simple to whip up, making it an ideal choice for busy weeknights or a quick meal prep option.

The dish features fluffy cauliflower rice, colorful veggies, and a hint of seasoning that brings everything together. It’s a refreshing alternative to traditional rice and is sure to please everyone, even if they’re not on a restricted diet.

Ingredients

• 1 medium head of cauliflower, riced
• 1 cup diced bell peppers (any color)
• 1 cup frozen peas
• 1 cup shredded carrots
• 2 tablespoons olive oil
• 2 tablespoons tamari sauce (gluten-free soy sauce)
• 1 teaspoon grated ginger
• 1 green onion (green tops only), chopped
• Salt and pepper to taste

Instructions

1. Prepare the Cauliflower: Remove the leaves and stem from the cauliflower, then cut it into florets. Using a food processor, pulse the florets until they resemble rice-sized pieces. Set aside.
2. Sauté the Vegetables: In a large skillet, heat olive oil over medium heat. Add the diced bell peppers and shredded carrots, and sauté for about 3-4 minutes until they start to soften.
3. Add Cauliflower Rice: Stir in the riced cauliflower and cook for another 5-6 minutes, stirring frequently until it’s tender but still has a bit of crunch.
4. Season the Stir-Fry: Add the peas, tamari sauce, grated ginger, and green onion tops. Stir well and cook for an additional 2-3 minutes. Season with salt and pepper to taste.
5. Serve: Remove from heat and serve warm. This stir-fry pairs beautifully with any protein or can be enjoyed on its own!