You can enjoy low FODMAP Zucchini recipes, even during The Elimination Phase! Many people mistakenly believe that they have to forgo vegetables while following the low FODMAP diet. Nothing could be further from the truth! Zucchini is a perfect example. Monash University and FODMAP Friendly have both lab tested zucchini. Their lab results are similar, with Monash stating a low FODMAP serving size is 65 g, while FODMAP Friendly says 75 g.
When Lab Test Results Differ
Don’t let differing lab results confuse you. We have an article for you that you should definitely read: When Monash University and FODMAP Friendly Lab Test Results Differ.
What it comes down to is that fruits and vegetables are expected to vary any and every time they are lab tested. There are different varieties, grown in different soils, harvested at different times of year – even harvested at different stages of ripeness. Storage and transportation will never be exactly the same. There are many variables.
FODMAP Friendly actually states that a max serve of zucchini can go up to 375 g. That is not a typo!
All this means to you is that you have a guide (the app entries) from these two testing bodies to use to begin your exploration of YOUR relationship to FODMAPs. What counts is how YOU react to zucchini, not what a lab test says.
Any which way, this is enough to enjoy zucchini in a variety of ways, from breads to side dishes, soups, and pasta dishes – even lasagna and a fantastic Chicken Ratatouille that we adore in late summer. Let’s dive into these 12 low FODMAP zucchini recipes!
Summer Vegetable Garden Soup
Are you stuck in a soup rut and only think of it during the winter? You are missing out! The garden and farmer’s markets are bursting with fresh veggies just begging to be combined at this time of year and this Summer Garden Vegetable Soup is one of our favorite ways to combining many of them into one satisfying dish. Get the recipe for Summer Vegetable Garden Soup.
Gluten-Free Lemon Zucchini Bread
We love zucchini bread, and want to play around with the classic approach. We found that the addition of lemon was a great enhancement! Get the recipe for Lemon Zucchini Bread.
Shrimp & Corn Chowder
With a bag of frozen shrimp in the freezer this homestyle chowder comes together in a flash. The corn, fresh basil and tender, hearty potatoes make this a meal. Get the recipe for Shrimp & Corn Chowder.
Gluten-Free Zucchini Bread
If you have two loaf pans, we highly recommend doubling this Gluten-Free Zucchini Bread recipe because it is truly no more difficult to make a couple. When we go this route we freeze one loaf of zucchini bread. After cooling we double wrap it in plastic wrap, then slip into a heavy zip top bag. Remove excess air and freeze up to one month. Get the recipe for Gluten-Free Zucchini Bread.
Eggplant Zucchini Tomato Pasta Sauce
Need a quick and easy veggie-based pasta sauce for a weeknight? One that you can get on the table in less than 30 minutes (20 minutes if you are super organized)? This Quick & Easy Eggplant Zucchini Tomato Pasta Sauce is it. Get the recipe for Quick & Easy Eggplant Zucchini Tomato Pasta Sauce.
Roasted Ratatouille
Low FODMAP Ratatouille (rat-tuh-TOO-ee) is based on the classic late-summer vegetable stew featuring eggplant, zucchini and red bell peppers. Our version uses scallion greens instead of onions and uses the oven to roast the vegetables with olive oil, which concentrates the vegetable’s flavors. Then the veggies are combined with fresh tomatoes on top of the stove and cooked until soft, silky and rich. Flavored with thyme, rosemary and low FODMAP garlic, this vegan dish is incredibly versatile. Get the recipe for Ratatouille.
Skillet Lasagna
Lasagna made in a skillet? You bet, with all the classic flavors. Lasagna is a standby when we want to feed a crowd, but it takes time. It is not a weeknight dish. This recipe for Skillet Lasagna is going to change all of that. Here we combine all of the ingredients that you love in a classic lasagna but use techniques to get it on the table fast – about 35 minutes! This recipe features ground turkey, to lighten it up a bit, and chopped carrots, zucchini and green bell pepper for nutrition, color and crunch. Get the recipe for Skillet Lasagna.
Vegetable, Pasta & Bean Soup
Want a hearty plant-based soup that has tons of fiber and protein? Look no further than this soup with many kinds of vegetables, vegetable broth, pasta, and beans. We have a recipe for the broth, but you can use purchased as well. Get the recipe.
Chicken Ratatouille
Chicken Ratatouille is the best of both worlds: an easy braised chicken dish and ratatouille – eggplant, tomatoes, zucchini, peppers, olive oil, garlic and onion flavor – all in one delicious dish. CLICK FOR RECIPE.
Stuffed Zucchini Boats
Our Low FODMAP Stuffed Zucchini Boats are vegetarian, feature a rice, tofu and cheese filling and are covered with tomato sauce and more cheese. Please note that this recipe is for those who are in their Challenge Phase or beyond (more on that below). Get the recipe for Stuffed Zucchini Boats.
Gluten-Free Zucchini Banana Bread
We love zucchini quick bread and banana bread, so we figured why not combine the two? The alchemy created this new recipe so that we don’t have to pick and choose. Moist banana bread with extra flavor and nutrition! Get the recipe for Zucchini Banana Bread.
Roasted Zucchini with Lemon & Garlic
We love oven roasting as a technique for vegetables because it brings out their natural sweetness and provides a nice char at the same time – and just 5 ingredients! Zucchini, garlic olive oil, lemon zest, salt and pepper. Get the recipe for Roasted Zucchini with Lemon & Garlic.
