If you’re looking for amazing low FODMAP dinner recipes, look no further. Today I’m going to be sharing some delicious ideas and recipes with you that are all suitable for a Low-FODMAP diet. Many of these recipes are easy to make, and are freezer friendly as well (so you can batch cook and get ahead). If you’d like more low FODMAP meal inspiration after reading this article, be sure to check out the Advanced Recipe Search on RAISE. There are over 150 filtering options to use.
If you’re new to following a Low FODMAP diet, I want to reassure you: there are plenty of low FODMAP options for you to enjoy. In fact, we’re now living in a time where there are even great apps to help you, such as the Monash FODMAP App, and products you can purchase in stores (or online) such as Fody.
Whilst you will need to put in some elbow grease, know that you will be able to manage your dietary restriction and thrive.
Great Ingredients to Keep on Hand
Let’s be honest: dietary restrictions can feel incredibly overwhelming. Knowing that, I’ll share this: it’s great to have low FODMAP options available in your pantry at all times so you never feel like you’re scrambling to come up with a meal (or waiting for a grocery delivery).
When you have a freezer, fridge, and pantry stocked with items you’ll need (and love), it will be easy to put together simple recipes on the fly that are safe for you, and this in turn will absolutely ease your stress levels. Here are some excellent items to stock (not an extensive list):
- Gluten Free Pasta (many are Low FODMAP friendly, check out this article on how to properly cook GF pasta if you’re new to it)
- Cooking Oil (olive oil and coconut oil are two good options)
- Wheat Free Flours (this article is a great read if you’re new to wheat/gluten free flour)
- Baking Ingredients such as gluten free yeast, baking powder, granulated sugar, etc.
- Proteins You Love (meat, fish, shellfish, etc.)
- Smoked Salt (this will elevate so many recipes)
- Frozen Produce
- Dry Rice and Quinoa (great for putting together side dishes and rounding out meals)
- Single Ingredient Dried Spices & Dried Herbs (you’ll want to avoid pre-made seasonings such as BBQ seasoning/rub, Italian seasoning, etc. as most contain high FODMAP foods)
- Maple Syrup (most other liquid sweeteners are high FODMAP foods)
Let’s Talk About Pasta Sauces
Personally, I’m a HUGE fan of batch cooking and freezing foods, including pasta sauces. One reason is because you can create options that have fantastic quality and the perfect level of spice and seasonings for you. Another reason we can all understand: the price. Currently, many basics cost a lot more than they did a few years ago and making some staples at home is a fantastic way (and tasty way) to save money.
Most pasta sauces are freezer friendly. In some cases, you’ll need to mix them very well before using them (after thawing) as they can separate. When you go to make your own pasta sauces at home, I want to encourage you to think BOLD. Try things that normally aren’t sold in stores and get creative in the kitchen.
Be sure your pasta sauces are well salted and that you don’t skimp on seasoning since most aromatics (think onion, garlic, etc.) are not low FODMAP foods.
Ingredients That Require Specific Portion Sizes
When following low FODMAP guidelines, it’s important to know that there are some ingredients that have a limit on portion size. Depending on your gut health and the state of your gut microbiome, you may find that you need to eliminate these foods when starting out, then do mindful reintroductions when your gut health has improved.
- Almonds (whole), 15 almond limit
- Cacao/Chocolate, 4.5 gram limit
- Broccoli, 1/2 cup limit
- Butternut Squash, 1/4 cup limit
- Regular + Red Cabbage, 1 cup limit
- Chickpeas/Garbanzo Beans, 1/4 cup limit
- Oats, 1/2 cup limit
- Orange Juice,100mL limit (about 3.5 ounces)
- Pumpkin, 60g/2 ounce limit
- Sweet Potato, 1/2 cup limit
For some people, some of these limits seem overwhelming, or “teasing” in a way, and they opt to eliminate them completely. If you choose to include these types of foods, it’s important to have a kitchen scale so you can make sure you have the correct low FODMAP serving size.
If you’re looking at the chocolate limit and think it’s impossible, let me share a great tip with you. Omit chocolate chips and use cacao powder in recipes. Let’s say you’re making chocolate cookies. If the recipe calls for 30 grams of cacao and you make 15 cookies, that’s 2 grams of cacao per cookie and now you’re under the limit. Whilst this won’t work with every ingredient on the list, know that there are creative ways to enjoy these ingredients.
Kitchen Tools
I can’t stress enough the importance of having a properly stocked kitchen if you’ll be making low FODMAP meals at home. When you don’t have the right tools, it takes longer to make your meals, or it’s more difficult. If you don’t have every tool on this list, don’t rush out to buy them all at once.
Instead, start cooking low FODMAP friendly recipes at home and see where you run into trouble. Perhaps you find you don’t have the right knife or a particular tool would make the job faster. That’s how you can easily determine which tools and appliances to prioritize.
- Food Processor (great for chopping veg)
- Sharp Knives & Several Cutting Boards
- Slow Cooker and/or Pressure Cooker (tools such as an Instant Pot or Multi-Function Cooker can do both)
- High Powdered Blender (can really help you get a good consistency when making particular recipes)
- Kitchen Scale
- Stand Mixer
- Stock Pot (if you plan to make large batches of broth for cooking since most commercial options contain high FODMAP foods)
If you’ve never owned a stand mixer before, know that it’s the perfect way to make baked goods, pancakes, breads, waffles, and more. Not only that, but it makes your life much easier. Without my stand mixer, there’s no way I’d be able to batch cook and freeze the way that I do. In fact, if I had to pick a tool from this list above that everyone needs, it would be the stand mixer. If you’re not sure where to start on kitchen tools, check out my Amazon Shop, where I’ve shared lots of quality brands.
Low-FODMAP Recipes I Think You’ll Love
If you’ve been missing foods you’d find in many American restaurants, here are FODMAP friendly versions that you can make at home.
- Gluten Free Orange Chicken Recipe (my kids say this is better than what’s in restaurants and that it’s their perfect comfort food)
- Greek Lamb Tacos
- Lemon & Thyme Fried Shrimp Recipe
- Simple White Fish Salad Recipe
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Easy Low FODMAP Dinners to Enjoy
If you’ve been on the hunt for easy low FODMAP recipes, here are several easy recipes that I think you can add to your weekly/monthly meal rotation. You can also take these types of recipes and add your own twist to create variation in your meals.
- Carrot & Turkey Parmesan Ragu (a great quick weeknight meal)
- Allium Free Vegan Potato Salad Recipe (perfect for warm summer days)
- Super Easy Chicken & Pepper Meatballs (great to double or triple batch for your freezer)
- Easy Pan Fried Salmon Cakes
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Quick Low FODMAP Dinner Recipes & Ideas
If you need to pull together a quick dinner, might I suggest breakfast for dinner? Many breakfast staples such as eggs, homemade sausage, and homemade French Toast (with FODMAP friendly bread) are all quick and easy to make.
I’ll also encourage you to keep pasta sauces at the ready in your pantry or freezer as these can make you a fast dinner on the fly.
If you have a pressure cooker or multifunction cooker such as an Instant Pot, shredded chicken is also something you can make to keep on hand for fast dinners. Make sure your chicken is seasoned very well with FODMAP friendly seasonings. You can use shredded chicken with your eggs, in wraps, or on top of toast. Shredded chicken also pairs well with rice, gluten free pasta, and quinoa.
- Easy & Basic Creamy Dairy Free Pasta (jazz this up with seasonings you love)
- Dairy Free Vegan Pasta Salad Recipe
- Gluten & Dairy Free French Toast Recipe
- Cod and Slaw Lettuce Wraps Recipe
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Low FODMAP Diet Recipes to Make for Dinner
These are recipes that my kids have loves for years. Whilst these aren’t freezer friendly, they come together pretty quickly.
- Easy Gluten Free Fish Sticks (one of my kid’s all time favourite recipes)
- Creamy Dairy Free Lamb Pasta Recipe
- Allium & Dairy Free Spicy Beef Curry Recipe
- Turkey Pasta with Faux Dairy Free Veggie Cheese Sauce
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Before we move on to the next section, I want to point out the Advanced Recipe Search on RAISE. Let’s say you’re looking for low FODMAP chicken recipes, you can use the Low-FODMAP diet filter, scroll down a bit, then select chicken as a main ingredient. It’s a great way to use the filters to find exactly what you’re looking for.
Low FODMAP Desserts
I realize this whole article is all about dinners, however, dessert is on the menu as well, right?
- Refined Sugar Free, Gluten Free, Oat Free Cake Recipe (a super delicious IBS friendly dessert)
- Gluten Free Oreo Cousins (my kids say it’s not a copycat, but better than the original, get this free recipe in the downloadable resources)
- Maple Brown Sugar Cookies
- Easy Strawberry Gummy Candy (you can make this with a wide range of fruits)
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Answering Your Low FODMAP Questions
Are there any low-FODMAP ketchup options?
There sure are! Fody Foods makes a low-FODMAP ketchup that I’ve heard good things about in the past. I know the recipe has changed and not everyone is a fan. If you want to try your hand at making some at home, search online for “Low FODMAP ketchup recipe” and you’ll find several results. Whilst I’ve not followed any of the recipes, I’m sure you can find one that will taste phenomenal.
Is sesame oil a low FODMAP food?
Yes. Know that sesame seeds and sesame oil are suitable for someone following a low-FODMAP diet. Sesame oil is also a great way to add loads of flavours to your meals, especially stir-frys.
Do you know of a good low-FODMAP barbecue sauce?
My top pick if you don’t have any other dietary restrictions will be this BBQ sauce from Fody Foods. My taste testers have told me that their products have an amazing flavour, so it’s worth trying at least once if you ask me.
If you need to make it yourself at home, start by looking for an allium free BBQ sauce recipe, such as this one on RAISE. Alliums are going to be the biggest hurdle when making low FODMAP condiments at home.
Is red wine low FODMAP? I like to cook with it.
Yes, red wine is considered a low FODMAP ingredient. I know a lot of tomato sauce and pasta sauce recipes call for it. Know that grapes are low FODMAP, and wine is derived from grapes. You’ll need to make sure you’re purchasing quality ingredients without extra fillers etc.
Also know that some cheap white wines are processed with wheat/gluten, and may not be suitable for everyone on a low-FODMAP diet.
Do you have recipes for low FODMAP breakfasts? I like to eat breakfast foods for dinner.
I sure do. The easiest thing to do is to visit the Advanced Recipe Search on RAISE. There, you’ll see options for Low FODMAP and for breakfasts. The results will be just what you need.
Is it true that a garlic-infused oil is low FODMAP? I thought garlic wasn’t allowed.
Whilst garlic is one of many high FODMAP foods, what you’ve heard is true. Now, it’s important to note that there’s a difference between those who are low FODMAP and those who have a food allergy. If someone were allergic to garlic, they would not, under any circumstance, be able to consume a garlic infused oil.
On the other hand, with low FODMAP, you can soak a high FODMAP food such as garlic in an oil so it absorbs the flavour, then strain out the whole garlic cloves. The reason people are OK with this because they’re not eating the flesh of garlic.
To go a bit further, garlic granules and/or garlic powder wouldn’t be acceptable as low FODMAP foods because they are made from the flesh of whole garlic. I hope this all makes sense, as I realize it can be confusing, especially when you’re new.
Do you know of an instant gravy that’s low FODMAP?
No, I don’t. However, RAISE has this very easy recipe for making a basic white gravy at home. I’m told this gravy is what you’d find on a classic dish such as biscuits and gravy.
Is rice flour low FODMAP?
Yes, both brown rice flour and white rice flour are considered low FODMAP foods. Interestingly, whilst wheat is a high FODMAP food, just about every gluten free flour is made from low FODMAP foods.
Note that cassava flour (grain and gluten free) is not low FODMAP. It’s gained lots of popularity in recent years and will be found in many gluten free items.
Will I have to follow a low-FODMAP diet forever?
For some people, yes, this is the long-term solution for their IBS symptoms and other medical conditions. However, for some people, there’s a root cause to their medical condition, including irritable bowel syndrome. They choose to work with a range of doctors and wellness experts to correct the root cause. From there, they can reintroduce foods into their diet.
Know that not everyone claiming to be a guru can lead you to better health. Also know, for those who have an underlying root cause, there’s usually a good amount of work that goes into healing the body and improving gut health so these foods can be tolerated again.