10 Delicious Low FODMAP Dinner Recipes to Try Tonight

If you’re looking to whip up a delicious low FODMAP dinner, you’ve come to the right place! These meals are not only gentle on your stomach but also packed with flavor. Whether you’re dealing with digestive issues or just curious about FODMAPs, you’ll find plenty of tasty options to enjoy without the bloat. Let’s dive into some easy recipes that are sure to satisfy your cravings while keeping things simple and enjoyable.

Eggplant and Tomato Bake with Mozzarella

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This Eggplant and Tomato Bake with Mozzarella is a delightful dish that brings together layers of tender eggplant, juicy tomatoes, and creamy cheese. It’s both comforting and satisfying, making it a great option for a low FODMAP dinner. The combination of flavors is fresh and hearty, perfect for any weeknight meal.

The recipe is simple to make, requiring minimal prep and cook time. It’s a fantastic way to enjoy vegetables in a delicious form, and it pairs wonderfully with a side salad or some crusty bread.

Ingredients

• 2 medium eggplants, sliced into 1/2 inch rounds
• 4 medium tomatoes, sliced
• 2 cups fresh mozzarella cheese, sliced
• 2 cups crushed tomatoes (canned or fresh)
• 2 tablespoons olive oil
• Salt and pepper, to taste
• Fresh basil, for garnish
• 1 teaspoon dried oregano

Instructions

1. Preheat your oven to 375°F (190°C).
2. In a baking dish, spread a thin layer of crushed tomatoes at the bottom. Arrange a layer of eggplant slices over the sauce, followed by a layer of tomato slices and mozzarella cheese.
3. Repeat the layers until all ingredients are used, finishing with mozzarella on top. Drizzle olive oil over the entire dish and sprinkle with salt, pepper, and oregano.
4. Bake in the preheated oven for about 30-35 minutes, or until the eggplant is tender and the cheese is bubbly and golden.
5. Remove from the oven, garnish with fresh basil, and let it cool slightly before serving.

Grilled Salmon with Garlic-Infused Oil

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This grilled salmon recipe is perfect for a low FODMAP dinner. With its rich, buttery flavor, it’s a dish that feels indulgent yet is simple to prepare. The key to this recipe is the garlic-infused oil, which adds a delightful aroma without the high FODMAPs that come with whole garlic cloves.

Quick to make and packed with nutrients, grilled salmon is a healthy choice for any night of the week. Paired with steamed vegetables like broccoli, this meal is not just satisfying but also colorful and appealing on the plate. Let’s dive into the recipe!

Ingredients

• 2 salmon fillets
• 1/4 cup garlic-infused olive oil
• Salt and pepper, to taste
• 1 tablespoon fresh parsley, chopped
• 1 lemon, sliced
• 2 cups broccoli florets

Instructions

1. Prepare the Marinade: In a small bowl, mix the garlic-infused olive oil, salt, and pepper. Coat the salmon fillets in this mixture and let them marinate for about 15 minutes.
2. Preheat the Grill: Heat your grill to medium-high. If using a grill pan, heat it on the stovetop over medium-high heat.
3. Cook the Salmon: Place the marinated salmon fillets on the grill. Cook for about 4-5 minutes on each side or until the salmon flakes easily with a fork.
4. Steam the Broccoli: While the salmon is grilling, steam the broccoli florets until tender, about 5-7 minutes.
5. Serve: Arrange the grilled salmon on plates, garnish with fresh parsley, and serve with lemon slices and steamed broccoli.

Coconut Curry Shrimp with Spinach

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This Coconut Curry Shrimp with Spinach is a delightful dish that brings together the sweetness of coconut milk and the succulent taste of shrimp. It’s a comforting meal that’s both satisfying and quick to prepare, making it perfect for those busy weeknights. The addition of fresh spinach adds a nutritious element, ensuring you have a well-rounded dinner.

The flavors in this recipe are vibrant yet balanced, with mild spices that make it approachable for everyone. Plus, it’s a low FODMAP option, so it can be enjoyed by those with dietary sensitivities. This dish is simple to make, requiring minimal ingredients and steps, making it a go-to for a delicious and healthy dinner!

Ingredients

• 1 pound shrimp, peeled and deveined
• 1 tablespoon olive oil
• 1 can (13.5 oz) coconut milk
• 2 tablespoons red curry paste
• 2 cups fresh spinach
• 1 tablespoon fresh ginger, minced
• 1 tablespoon lime juice
• Salt and pepper to taste
• Chopped cilantro for garnish

Instructions

1. Heat olive oil in a large skillet over medium heat. Add minced ginger and sauté for about 1 minute until fragrant.
2. Stir in the red curry paste and cook for another minute, allowing the flavors to meld.
3. Pour in the coconut milk and bring to a gentle simmer. Cook for about 5 minutes.
4. Add the shrimp to the pan, cooking until they turn pink and opaque, about 3-4 minutes.
5. Stir in the fresh spinach and lime juice, allowing the spinach to wilt. Season with salt and pepper to taste.
6. Serve hot, garnished with chopped cilantro.

Stuffed Bell Peppers with Brown Rice and Turkey

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Stuffed bell peppers are a delightful dish that combines vibrant flavors and nutritious ingredients. This recipe features tender bell peppers filled with a savory mix of brown rice, ground turkey, and spices, creating a satisfying meal that’s easy to prepare. The sweetness of the peppers complements the hearty filling, making it a tasty option for dinner.

Not only are these stuffed peppers low in FODMAPs, making them gentle on the digestive system, but they’re also simple to customize. You can easily add your favorite herbs or spices for an extra flavor kick. Plus, they’re perfect for meal prepping or serving a family!

Ingredients

• 4 large bell peppers (any color)
• 1 cup cooked brown rice
• 1 pound ground turkey
• 1 cup diced tomatoes (canned or fresh)
• 1 teaspoon olive oil
• 1 teaspoon dried oregano
• 1 teaspoon paprika
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions

1. Preheat your oven to 375°F (190°C).
2. In a skillet, heat olive oil over medium heat. Add the ground turkey and cook until browned, about 5-7 minutes.
3. Stir in the cooked brown rice, diced tomatoes, oregano, paprika, salt, and pepper. Mix well and cook for an additional 3-5 minutes until heated through.
4. While the filling cooks, cut the tops off the bell peppers and remove the seeds. Place them in a baking dish.
5. Spoon the turkey and rice mixture into each bell pepper, pressing down gently to pack the filling.
6. Cover the baking dish with foil and bake for 30 minutes. Remove the foil and bake for another 10 minutes to slightly char the tops.
7. Garnish with fresh parsley before serving.

Herbed Lemon Chicken with Quinoa Salad

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This Herbed Lemon Chicken with Quinoa Salad is a light and refreshing dish that’s perfect for any night of the week. The bright flavors of lemon paired with fragrant herbs make the chicken juicy and flavorful, while the quinoa salad adds a hearty touch with its colorful vegetables and satisfying texture.

Not only is this meal easy to prepare, but it also offers a wonderful balance of protein and fiber. It’s a great choice for anyone looking to enjoy a healthy, low FODMAP dinner without sacrificing taste!

Ingredients

• 2 boneless, skinless chicken breasts
• 2 tablespoons olive oil
• Juice and zest of 1 lemon
• 2 teaspoons dried oregano
• Salt and pepper to taste
• 1 cup cooked quinoa
• 1/2 cup cherry tomatoes, halved
• 1/2 cup corn (fresh or canned)
• 1/4 cup chopped fresh parsley
• 1/4 cup diced cucumber
• 1 tablespoon apple cider vinegar
• 1 tablespoon extra virgin olive oil

Instructions

1. Marinate the Chicken: In a bowl, mix olive oil, lemon juice, lemon zest, oregano, salt, and pepper. Add the chicken breasts and coat well. Let marinate for at least 30 minutes.
2. Cook the Chicken: Heat a grill or skillet over medium-high heat. Cook the chicken for about 6-7 minutes on each side, or until fully cooked and golden brown. Remove and let it rest for a few minutes.
3. Prepare the Quinoa Salad: In a large bowl, combine cooked quinoa, cherry tomatoes, corn, parsley, cucumber, apple cider vinegar, and extra virgin olive oil. Toss to combine and season with salt and pepper.
4. Serve: Slice the chicken and serve it alongside the quinoa salad for a delightful, nutritious dinner.

Roasted Root Vegetables with Thyme

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Roasted root vegetables are a comforting and flavorful addition to any low FODMAP dinner. This dish combines a variety of colorful vegetables, bringing out their natural sweetness through the roasting process. The simple blend of thyme adds an earthy note that complements the vegetables beautifully.

Not only is this recipe easy to make, but it also provides a vibrant, healthy side that pairs well with any main dish. Plus, it’s a great way to use seasonal produce. Let’s get started on this delicious roasted root vegetable recipe!

Ingredients

• 2 cups carrots, peeled and cut into bite-sized pieces
• 2 cups parsnips, peeled and cut into bite-sized pieces
• 2 cups sweet potatoes, peeled and cubed
• 2 tablespoons olive oil
• 1 tablespoon fresh thyme leaves
• Salt and pepper to taste

Instructions

1. Preheat your oven to 400°F (200°C).
2. In a large bowl, combine the carrots, parsnips, and sweet potatoes.
3. Drizzle with olive oil, then sprinkle the thyme, salt, and pepper over the vegetables. Toss to combine.
4. Spread the vegetables evenly on a baking sheet lined with parchment paper.
5. Roast in the oven for 25-30 minutes, or until the vegetables are tender and golden brown, stirring halfway through for even cooking.
6. Serve warm and enjoy your flavorful, low FODMAP dish!

Beef Stir-Fry with Bell Peppers and Bok Choy

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This beef stir-fry is a delightful mix of tender beef, vibrant bell peppers, and crunchy bok choy, creating a dish that’s both flavorful and satisfying. The combination of fresh vegetables and savory beef makes it a simple yet delicious low FODMAP dinner option. Plus, it comes together in under 30 minutes, making it perfect for busy weeknights.

The quick cooking method preserves the nutrients in the vegetables while enhancing their natural flavors. With a few essential ingredients and easy steps, you’ll have a tasty meal that everyone can enjoy without any fuss.

Ingredients

• 1 pound beef sirloin, thinly sliced
• 2 tablespoons sesame oil
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 2 cups bok choy, chopped
• 1 tablespoon ginger, minced
• 2 tablespoons soy sauce (low-sodium)
• 1 tablespoon rice vinegar
• 1 tablespoon cornstarch
• Salt and pepper to taste
• Sesame seeds for garnish

Instructions

1. Marinate the Beef: In a bowl, combine the sliced beef with soy sauce, rice vinegar, ginger, and cornstarch. Let it sit for about 10 minutes.
2. Heat the Pan: In a large skillet or wok, heat the sesame oil over medium-high heat.
3. Cook the Beef: Add the marinated beef to the skillet and cook for about 3-4 minutes, stirring frequently, until browned. Remove from the pan and set aside.
4. Stir-Fry the Vegetables: In the same skillet, add the sliced bell peppers and bok choy. Stir-fry for another 3-4 minutes or until the vegetables are tender-crisp.
5. Combine: Return the beef to the skillet, mix everything together, and season with salt and pepper to taste. Cook for an additional minute to heat through.
6. Serve: Garnish with sesame seeds and serve hot.

Zucchini Noodles with Pesto and Cherry Tomatoes

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Zucchini noodles, often referred to as “zoodles,” are a delightful and light alternative to traditional pasta. This dish is fresh, flavorful, and easy to whip up, making it a fantastic option for a low FODMAP dinner. The combination of crisp zucchini and the nutty, aromatic pesto creates a dish that’s not only satisfying but also gentle on the digestive system.

Paired with sweet cherry tomatoes, this recipe brings a burst of color and flavor to your plate. The zoodles soak up the vibrant pesto, while the tomatoes provide a juicy contrast, making every bite enjoyable. It’s a perfect weeknight meal that can be on the table in under 30 minutes!

Ingredients

• 4 medium zucchinis
• 1 cup fresh basil leaves
• 1/4 cup pine nuts
• 1/4 cup grated Parmesan cheese
• 2 garlic-infused olive oil (check for low FODMAP)
• Salt and pepper to taste
• 1 cup cherry tomatoes, halved

Instructions

1. Spiralize the Zucchini: Using a spiralizer, create noodles from the zucchinis and set them aside.
2. Make the Pesto: In a food processor, combine basil, pine nuts, Parmesan cheese, and garlic-infused olive oil. Blend until smooth. Season with salt and pepper to taste.
3. Cook the Zoodles: In a skillet over medium heat, lightly sauté the zucchini noodles for about 2-3 minutes until just tender.
4. Combine: In the skillet, add the pesto and cherry tomatoes to the cooked zoodles, tossing to combine and heat through for another 2 minutes.
5. Serve: Plate the zoodles and top with extra pine nuts and Parmesan if desired. Enjoy your low FODMAP dinner!

Lentil Soup with Carrots and Celery

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Lentil soup is a hearty and satisfying dish that warms you up from the inside out. This version features vibrant carrots and crisp celery, adding both flavor and nutrition. It’s a simple recipe that comes together easily, making it perfect for a low FODMAP dinner that everyone will enjoy.

The combination of lentils and vegetables creates a delightful texture and a comforting taste. Plus, it’s easy to customize if you want to add different herbs or spices. This soup is not only filling but also packed with protein and fiber, making it an ideal choice for a nutritious meal.

Ingredients

• 1 cup dried green or brown lentils, rinsed
• 2 tablespoons olive oil
• 1 medium onion, chopped
• 2 medium carrots, diced
• 2 stalks celery, diced
• 4 cups low-sodium vegetable broth
• 1 teaspoon dried thyme
• 1 bay leaf
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions

1. Heat the olive oil in a large pot over medium heat. Add the chopped onion and sauté until it becomes translucent.
2. Add the diced carrots and celery, cooking for about 5 minutes until softened.
3. Stir in the lentils, vegetable broth, thyme, and bay leaf. Bring to a boil, then reduce heat and let simmer for about 30-35 minutes, or until the lentils are tender.
4. Remove the bay leaf, and season with salt and pepper to taste. Serve hot, garnished with fresh parsley.

Herbed Rice Pilaf with Sautéed Asparagus

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This Herbed Rice Pilaf with Sautéed Asparagus is a delightful and light dish, perfect for anyone looking for a low FODMAP dinner option. The fluffy rice is infused with fresh herbs, creating a fragrant base, while the asparagus adds a crisp texture and vibrant color.

Not only is this recipe simple to prepare, but it also packs a punch of flavor with every bite. It’s a fantastic way to enjoy a healthy meal that feels satisfying without being heavy. Let’s dive into the ingredients and instructions to make this delicious dish!

Ingredients

• 1 cup long-grain rice
• 2 cups low-sodium vegetable broth
• 2 tablespoons olive oil
• 1 teaspoon dried thyme
• 1 teaspoon dried parsley
• Salt and pepper to taste
• 1 bunch asparagus, trimmed
• 1 tablespoon lemon juice
• 1 tablespoon fresh parsley, chopped (for garnish)

Instructions

1. In a medium saucepan, heat 1 tablespoon of olive oil over medium heat. Add the rice and toast for 2-3 minutes until slightly golden.
2. Pour in the vegetable broth and bring to a boil. Add the dried thyme, dried parsley, salt, and pepper. Reduce heat to low, cover, and simmer for about 15 minutes, or until the rice is tender and the liquid is absorbed.
3. While the rice is cooking, heat the remaining tablespoon of olive oil in a skillet over medium-high heat. Add the asparagus and sauté for 5-7 minutes until tender but still crisp.
4. Drizzle the lemon juice over the asparagus and toss to combine. Remove from heat.
5. Once the rice is ready, fluff it with a fork and stir in fresh parsley. Serve the herbed rice pilaf alongside the sautéed asparagus, garnishing with additional parsley if desired.