10 Easy Low FODMAP Recipes for Delicious Meals

Low FODMAP cooking doesn’t have to be complicated or boring. This collection of easy recipes is designed to keep your meals simple while still being flavorful. Whether you’re navigating food intolerances or just looking to lighten up your diet, these dishes are quick to whip up and perfect for any occasion.

Stuffed Bell Peppers with Rice

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Stuffed bell peppers are a delightful dish that combines vibrant colors, wholesome ingredients, and comforting flavors. This recipe is simple to follow, making it perfect for both busy weeknights and casual gatherings. Each bite offers a burst of taste, featuring tender peppers filled with a savory mixture of rice, beans, and spices.

Not only are these stuffed peppers delicious, but they’re also versatile. You can easily customize the filling to suit your preferences or dietary needs. Plus, they’re low in FODMAP, making them a great choice for those sensitive to certain foods. Give this recipe a try, and enjoy a healthy and satisfying meal!

Ingredients

• 4 large bell peppers (any color)
• 1 cup cooked rice (brown or white)
• 1 can black beans, drained and rinsed
• 1 cup corn (fresh, frozen, or canned)
• 1/2 cup diced tomatoes (canned or fresh)
• 1 teaspoon cumin
• 1 teaspoon paprika
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions

1. Preheat the oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove the seeds and membranes. Place them upright in a baking dish.
3. In a large bowl, mix together the cooked rice, black beans, corn, diced tomatoes, cumin, paprika, salt, and pepper.
4. Spoon the rice mixture into each bell pepper, packing it tightly.
5. Cover the baking dish with foil and bake for 25-30 minutes, until the peppers are tender.
6. Remove the foil and let them bake for an additional 10 minutes to slightly brown the tops.
7. Garnish with fresh cilantro before serving.

Lemon Herb Grilled Chicken

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This Lemon Herb Grilled Chicken is a light and zesty dish that’s simple to whip up any day of the week. The chicken is marinated with fresh herbs and tangy lemon, resulting in a juicy flavor that’s both refreshing and satisfying. With minimal prep time and quick cooking, it’s perfect for a weeknight dinner or a weekend barbecue.

The combination of lemon and herbs not only enhances the taste but also keeps the chicken tender and moist. Whether served alongside a crisp salad or roasted vegetables, this dish is sure to please anyone looking for a delicious low FODMAP option.

Ingredients

• 4 boneless, skinless chicken breasts
• 1/4 cup olive oil
• 2 tablespoons fresh lemon juice
• Zest of 1 lemon
• 2 teaspoons dried oregano
• 1 teaspoon dried thyme
• Salt and pepper to taste
• Chopped fresh parsley for garnish

Instructions

1. Marinate the Chicken: In a bowl, whisk together olive oil, lemon juice, lemon zest, oregano, thyme, salt, and pepper. Add the chicken breasts and coat well. Let them marinate in the refrigerator for at least 30 minutes.
2. Preheat the Grill: Heat your grill to medium-high heat. Lightly oil the grill grates to prevent sticking.
3. Grill the Chicken: Remove the chicken from the marinade, letting excess drip off. Place on the grill and cook for about 6-7 minutes per side, or until the internal temperature reaches 165°F (75°C).
4. Rest and Serve: Once cooked, remove the chicken from the grill and let it rest for a few minutes. Garnish with fresh parsley before serving.

Quinoa and Spinach Salad

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This quinoa and spinach salad is a delightful dish that is both nutritious and simple to prepare. The combination of fluffy quinoa, fresh spinach, and vibrant vegetables creates a refreshing meal that is perfect for lunch or as a side dish. With a balanced mix of flavors and textures, it’s a dish that will satisfy your taste buds without overwhelming your digestive system.

Loaded with vitamins and minerals, this salad is not just easy to make but also adaptable. You can enjoy it chilled or at room temperature, making it a convenient option for meal prep. Let’s dive into how to whip up this tasty quinoa and spinach salad!

Ingredients

• 1 cup quinoa
• 2 cups water
• 2 cups fresh spinach, washed and chopped
• 1/2 cup diced red bell pepper
• 1/2 cup diced cucumber
• 1/4 cup blueberries
• 1/4 cup chopped parsley
• 1/4 cup olive oil
• 2 tablespoons lemon juice
• Salt and pepper to taste

Instructions

1. Rinse quinoa under cold water to remove any bitterness. In a medium saucepan, combine quinoa and water. Bring to a boil, then reduce heat and cover. Simmer for about 15 minutes or until quinoa is fluffy and water is absorbed.
2. In a large bowl, combine cooked quinoa, fresh spinach, red bell pepper, cucumber, blueberries, and parsley.
3. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper. Drizzle over the salad and toss gently to combine.
4. Serve immediately or refrigerate for 30 minutes to allow flavors to meld. Enjoy your healthy quinoa and spinach salad!

Savory Butternut Squash Soup

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Butternut squash soup is a cozy, comforting dish that’s packed with flavor. This soup has a naturally sweet and nutty taste, making it a delightful option for any season. Plus, it’s simple to make, requiring just a few basic ingredients.

Not only is this recipe low in FODMAPs, making it suitable for those with dietary restrictions, but it also brings warmth and satisfaction to your meal. It’s an excellent choice for a light lunch or a starter for dinner. Let’s dive into how to make this savory soup!

Ingredients

• 1 medium butternut squash, peeled and cubed
• 1 tablespoon olive oil
• 1 small carrot, diced
• 1 celery stalk, diced
• 4 cups vegetable broth (low FODMAP)
• 1 teaspoon ground ginger
• 1/2 teaspoon ground cinnamon
• Salt and pepper to taste
• 1 tablespoon pumpkin seeds (for topping)
• Fresh herbs for garnish (optional)

Instructions

1. Preheat the oven to 400°F (200°C). Toss the cubed butternut squash with olive oil, salt, and pepper on a baking sheet. Roast for about 25-30 minutes until tender.
2. In a large pot, heat a little olive oil over medium heat. Add the diced carrot and celery, cooking until softened, about 5-7 minutes.
3. Add the roasted butternut squash, vegetable broth, ginger, and cinnamon to the pot. Bring to a boil, then reduce to a simmer for about 10 minutes.
4. Use an immersion blender or a regular blender to puree the soup until smooth. Adjust seasoning if needed.
5. Serve hot, garnished with pumpkin seeds and fresh herbs if desired.

Oven-Baked Salmon with Dill

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This oven-baked salmon with dill is a delightful dish that brings together fresh flavors in a simple and healthy way. The tender salmon fillet pairs perfectly with bright lemon and aromatic dill, creating a meal that’s both satisfying and easy to make.

Cooking salmon in the oven is straightforward and requires minimal effort, making it ideal for busy weeknights or a leisurely weekend dinner. With just a few ingredients, you can enjoy a nutritious meal that highlights the natural flavor of the fish.

Ingredients

• 4 salmon fillets
• 2 tablespoons olive oil
• 2 tablespoons fresh dill, chopped
• 1 lemon, sliced
• Salt and pepper to taste
• 1 pound asparagus, trimmed

Instructions

1. Preheat your oven to 400°F (200°C).
2. Place the salmon fillets on a baking sheet lined with parchment paper. Drizzle with olive oil and sprinkle with chopped dill, salt, and pepper.
3. Arrange lemon slices over the salmon fillets for added flavor.
4. On the same baking sheet, add the trimmed asparagus, drizzle with olive oil, and season with salt and pepper.
5. Bake in the preheated oven for about 15-20 minutes, until the salmon is cooked through and flakes easily with a fork.

Zucchini Noodles with Pesto

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Zucchini noodles with pesto are a light and refreshing dish that’s perfect for a quick meal. The subtle crunch of the zucchini paired with the vibrant flavors of homemade or store-bought pesto creates a delicious combination. This recipe is not only simple to make but also fits well into a low FODMAP diet, making it a great choice for anyone looking to enjoy healthy eating.

This dish comes together in no time, making it a fantastic option for busy weeknights. Just spiralize your zucchini, toss it with pesto, and add in some cherry tomatoes and nuts for texture and flavor. You’ll have a satisfying meal that’s both nutritious and tasty!

Ingredients

• 4 medium zucchinis, spiralized
• 1 cup fresh basil leaves
• 1/4 cup pine nuts (or walnuts)
• 1/4 cup olive oil
• 1/4 cup grated Parmesan cheese (or a dairy-free alternative)
• 2 cloves garlic (omit for low FODMAP)
• Salt and pepper to taste
• 1 cup cherry tomatoes, halved

Instructions

1. Make the Pesto: In a food processor, combine basil leaves, pine nuts, olive oil, Parmesan cheese, and garlic. Blend until smooth. Season with salt and pepper to taste.
2. Cook the Zucchini: In a large skillet over medium heat, add the spiralized zucchini and cook for 3-5 minutes until slightly softened. Be careful not to overcook.
3. Toss the Noodles: Remove the skillet from heat and add the pesto to the zucchini noodles. Toss until the noodles are well coated.
4. Add Tomatoes: Gently fold in the halved cherry tomatoes for added color and flavor.
5. Serve: Plate the zucchini noodles and enjoy immediately!

Coconut Chia Seed Pudding

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Coconut Chia Seed Pudding is a delightful and nutritious treat that’s both easy to make and satisfying. With a lovely blend of creamy coconut and the subtle crunch of chia seeds, this dish offers a refreshing taste that’s perfect for breakfast or a snack. It’s simple enough for anyone to whip up in just a few minutes, allowing you to enjoy a low FODMAP treat without any hassle.

Not only is this pudding delicious, but it’s also packed with nutrients. Chia seeds are rich in omega-3 fatty acids, fiber, and protein, making this recipe a wholesome choice. Top it off with fresh fruit or toasted coconut for an extra burst of flavor and texture!

Ingredients

• 1 cup coconut milk (canned or carton)
• 1/4 cup chia seeds
• 2 tablespoons maple syrup or honey (if not strictly low FODMAP)
• 1/2 teaspoon vanilla extract
• Fresh mango, diced (for topping)
• Toasted coconut flakes (for topping)

Instructions

1. Combine Ingredients: In a bowl, mix the coconut milk, chia seeds, maple syrup, and vanilla extract. Stir well to combine.
2. Rest the Mixture: Let the mixture sit for about 5 minutes, then stir again to prevent clumping.
3. Chill: Cover the bowl and refrigerate for at least 2 hours or overnight until the pudding thickens.
4. Serve: Before serving, stir the pudding and top it with diced mango and toasted coconut flakes. Enjoy your refreshing Coconut Chia Seed Pudding!

Banana Oatmeal Cookies

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These Banana Oatmeal Cookies are both delicious and easy to make, making them a fantastic option for a quick snack or dessert. The combination of ripe bananas and oats creates a chewy texture, while the natural sweetness of the bananas keeps the recipe simple and satisfying.

Perfect for those following a low FODMAP diet, these cookies are packed with flavor and can be made in just one bowl. They’re great for a busy afternoon or as a sweet treat to share with friends and family.

Ingredients

• 2 ripe bananas, mashed
• 1 cup rolled oats
• 1/2 cup peanut butter (or your favorite nut butter)
• 1/4 cup maple syrup or honey
• 1/2 teaspoon vanilla extract
• 1/4 teaspoon salt
• Optional: 1/4 cup chocolate chips or nuts

Instructions

1. Preheat your oven to 350°F (175°C) and line a baking sheet with parchment paper.
2. In a mixing bowl, combine the mashed bananas, rolled oats, peanut butter, maple syrup, vanilla extract, and salt. Stir until well mixed.
3. If desired, fold in chocolate chips or nuts for added texture.
4. Drop spoonfuls of the dough onto the prepared baking sheet, spacing them about 2 inches apart.
5. Bake for 10-12 minutes, or until the edges are golden brown. Let them cool on the baking sheet for a few minutes before transferring to a wire rack to cool completely.

Cauliflower Fried Rice

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Cauliflower fried rice is a simple and delicious alternative to traditional rice dishes. It’s light, flavorful, and can be customized with your favorite vegetables. This dish is not only satisfying but also friendly for those following a low FODMAP diet.

The taste is a delightful mix of tender cauliflower, crunchy veggies, and a savory seasoning that brings everything together. Plus, it’s quick to whip up, making it perfect for busy weeknights when you want something healthy without spending too much time in the kitchen.

Ingredients

• 1 medium head of cauliflower, grated
• 1 cup peas and carrots (frozen or fresh)
• 3 green onions, sliced
• 2 large eggs, lightly beaten
• 2 tablespoons soy sauce (low-sodium or gluten-free)
• 1 tablespoon sesame oil
• Salt and pepper to taste

Instructions

1. Prepare the Cauliflower: Remove the leaves and stem from the cauliflower and grate it using a cheese grater or food processor to create rice-sized pieces.
2. Cook the Vegetables: In a large skillet, heat sesame oil over medium heat. Add peas and carrots, cooking for about 3-4 minutes until tender.
3. Add Cauliflower Rice: Stir in the grated cauliflower and cook for another 5-7 minutes, stirring occasionally, until softened.
4. Scramble the Eggs: Push the cauliflower mixture to one side of the skillet. Pour the beaten eggs into the empty side and scramble until fully cooked, then mix everything together.
5. Add Seasoning: Stir in the soy sauce, green onions, salt, and pepper. Cook for another minute, then serve warm.

Roasted Vegetable Medley

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This roasted vegetable medley is a delightful and easy way to enjoy a variety of flavors in a single dish. With colorful veggies like zucchini, bell peppers, and carrots, it’s not only visually appealing but also packed with nutrients. The roasting process brings out the natural sweetness of the vegetables, resulting in a comforting side dish that pairs well with almost any meal.

Perfect for busy weeknights, this recipe requires minimal prep time and is super simple to make. Just chop, toss, and roast! You can even customize it with your favorite low FODMAP vegetables. Let’s dive into how to whip up this tasty medley.

Ingredients

• 2 medium zucchinis, sliced
• 1 red bell pepper, chopped
• 1 yellow bell pepper, chopped
• 3-4 medium carrots, peeled and cut into sticks
• 2 tablespoons olive oil
• 1 teaspoon dried oregano
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1 lemon, sliced (optional)

Instructions

1. Preheat your oven to 425°F (220°C).
2. In a large bowl, combine the sliced zucchinis, chopped bell peppers, and carrot sticks.
3. Drizzle the olive oil over the vegetables and sprinkle with oregano, salt, and pepper. Toss until everything is well coated.
4. Spread the vegetables evenly on a baking sheet. If using, arrange lemon slices on top.
5. Roast in the oven for 20-25 minutes, or until the veggies are tender and lightly browned, stirring halfway through.
6. Remove from the oven and serve warm as a side dish or toss into salads or grain bowls.