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23 Dinner Solutions: Quick and Delicious Low FODMAP Soup and Stew Recipes

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There’s a timeless appeal to homemade soup and hearty stews that transcends seasons. Whether you’re seeking comfort or a satisfying meal, we’ve got you covered with a delightful collection of 23 recipes. From quick and convenient Instant Pot options to those that simmer and meld flavors over time, each bowl is a testament to the nourishing power of comfort food. Get ready to dive into a world of flavors and textures that will warm your heart and tantalize your taste buds.

Instant Pot Chicken Noodle Soup

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Get out your Instant Pot and homestyle chicken noodle soup can be yours quickly, with long-simmered flavor. Get the recipe.

Tomato Soup with Grilled Cheese Croutons

closeup Low FODMAP Cream of Tomato Soupin white bowl; teal napkin

Sure, you could have a grilled cheese sandwich on the side, but there is something fun and special when you have grilled cheese croutons bobbing around in your tomato soup. Get the recipe.

Vegan Root Vegetable Soup

white bowl containing No FODMAP Root vegetable Soup with fresh sage garnish

Potatoes, parsnips, and carrots puréed make a creamy soup, with no added dairy. It all starts with sautéing scallion greens in garlic-oil. And only 5 minutes of prep and about 35 minutes of simmering. Get the recipe.

Soba Miso Soup

Low FODMAP Soba Miso Soup with Bok Choy and Jammy Eggs in brown ceramic bowl

This soup has it all: slurpy soba noodles, vegetable broth, tender crisp baby bok choy, meaty oyster mushrooms and jammy eggs. Miso adds umami – rich, savory flavor. Get the recipe.

Salmon Chowder

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Our Salmon Chowder combines heart-healthy salmon with leek and scallion greens, carrots, stock, coconut milk, bay leaf, thyme, and Yukon Gold potatoes. And, this hearty, comforting chowder can be on the table in about 30 minutes. Get the recipe.

Instant Pot Beef Stew

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Beef stew that tastes like Grandma’s but made in the Instant Pot in about 2 hours – and the prep time is mere minutes! Tender hunks of beef, carrots and parsnips in a tomato and red wine sauce. Get the recipe.

Fish Chowder

overhead of low FODMAP fish chowder in blue bowl with hammered copper spoon

We were so pleasantly surprised when we learned that a chowder didn’t have to be an all-day affair. This begins with slab bacon and leeks. Carrots, parsnips, and potatoes join white fish, such as cod or haddock. The stock is bottled clam juice! A trade secret that offers plenty of deep-sea flavor in an instant. Get the recipe.

Tofu Kimchi Stew

closeup low FODMAP Kimchi & Tofu Stew in white bowl on stone surface

Get ready for a plant-based, spicy tofu stew – with loads of kimchiGarlic-oil, ginger, hot pepper flakes, scallions and firm tofu create a 30-minute stew you will be craving again and again. Get the recipe.

Clam Chowder

overhead image of low FODAMAP clam chowder in clam shaped bowl; spoon alongside

In 40-minutes you can have real New England style clam chowder on the table! Bacon, leeks, scallions, potatoes, tender clams, thyme, and a little bit of cream (but not too much). Finish off with a good amount of black pepper. Get the recipe.

Vegetable, Pasta & Bean Soup

Low FODMAP Vegetable, Pasta & Bean Soup overhead image

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.

Shrimp & Corn Chowder

Low FODMAP Shrimp & Corn Chowder in white bowl; crackers and spoon alongside

With a bag of frozen shrimp in the freezer, a quick dinner is at hand. This chowder, with corn and potatoes, comes together quickly and is both satisfying, yet light. Get the recipe.

Gazpacho

gazpacho in a bowl, garnished with basil, and two sizes of clear glasses for sipping; two kinds of sherry vinegar in background

A cold soup for hot, hot, hot weather days. When you need to eat, but it is so hot out you can’t figure out what would fit the bill, gazpacho is perfect. It is also lovely as a starter for a warm-weather party. This is a classic tomato and cucumber-based gazpacho with plenty of garlicky flavor. Get the recipe.

Spicy Smoky Pumpkin Soup

overhead image of spicy smoky pumpkin soup in white bowl

This recipe uses pure canned pumpkin, with your choice if vegetable broth or chicken stock as the base. Begin with scallion greens sautéed in garlic-infused oil; smoked paprika lends smokiness. A little half-and-half provides extra creaminess. Get the recipe.

Irish Lamb Stew

Low FODMAP Irish Lamb Stew with barley in white bowl on taupe tablecloth

Cubed lamb, potatoes, carrots and barley, leeks and scallions come together in this hearty stew. Very easy to make, with about 15 minutes of prep. Get the recipe.

Cold Soba Soup with Watercress & Radishes

up close cold soba soup with radish

If you have never had a cold soup, this could convert you. Soba loads of peppery watercress and crunchy radishes in a vegetable broth base. Soy sauce, ginger, toasted sesame oil and rice vinegar add flavor. Pass the Sriracha. Get the recipe.

Bouillabaisse

low FODMAP Bouillabaisse in a shallow bowl

This classic French dish is for special occasions. You will spend a pretty penny on the ingredients because this Bouillabaisse features shrimp, clams (or mussels), fish and scallops. Garlic oil, fennel, leeks, tomatoes, thyme, and basil all come together in a dish to remember. Toasted baguette with Roasted Red Pepper Aioli is a perfect accompaniment. Get the recipe.

Cucumber Gazpacho

overhead shot of cucumber gazpacho in glass bowl with sourdough bread and spinach alongside as ingredients

Cucumbers, almonds, almond milk, spinach, and mint, blended smooth makes a delicious – and beautiful green – cold soup. About 10 minutes of prep time, with an overnight sit in the fridge, so plan ahead. Get the recipe.

Pho Bo

Pho closeup

Best made with homemade beef stock (we have that recipe, too, of course), this beloved soup combines tender slices of beef with bean sprouts, hot peppers, mint, Thai basil, rice noodles and more savory Asian ingredients, such as fish sauce and star anise. Get the recipe.

Garden Vegetable Soup

summer garden vegetable soup overhead

We often make a double batch and freeze half. This soup is so versatile. You can season simply with salt and pepper, or add miso, soy sauce or even stir in some pesto upon serving. With bread alongside, you have a fantastic homestyle meal. Get the recipe.

Onion Soup

French onion soup in a brown bowl with melted cheese and red and orange flowers in the background

You can have Onion Soup without digestive upset! All those onions can be a GI trigger for many. Our version focuses on leek and scallion greens, which have been clinically proven to provide all the onion taste, without the tummy upset. Don’t leave out the French bread crouton and melted Gruyere on top! Get the recipe.

Sick Day Soup aka Japanese Penicillin

On days when you are under the weather (what kind of euphemism is that, anyway) a bowl of chicken soup has long been the “cure”. Have you heard of “Jewish penicillin”? It’s chicken soup! In Japan miso soup is the restorative. We combined the two! Best of all worlds. Get the recipe.

Turkey Quinoa Meatball Soup

Ground turkey and cooked quinoa make for tasty, hardy meatballs in this brothy soup. You could also make this with chicken stock and ground chicken.

Little protein-packed quinoa and ground turkey meatballs bobbing in turkey (or chicken) stock, with added greens. A meal in itself. Get the recipe.

Matzo Ball Soup

Matzo ball soup in a white bowl with charoset in the background

If you have never had matzo ball soup, you are in for a treat. Our families often made it once a year at Passover, but it can be enjoyed any time of year. Clear, savory chicken stock with a hearty matzo ball front and center. Get the recipe.

Easy Peasy Dinner and Dessert: 20 One-Pan, One Bowl Recipes for Busy Nights

One-Pan Low FODMAP Chicken, Artichokes & Olives in pan on wooden surface
One-Pan Chicken with Artichokes & Olives. Photo Credit: Dédé Wilson.

We all need One-Pan, One-Bowl recipes in our repertoire, and we’ve got ‘em! From main dishes to soups, pasta, curries and desserts, these kitchen-tested recipes will get you in and out of the kitchen fast. With minimal clean-up, too! Click here for all of our One-Pan, One Bowl recipes!

36 Dishes You Didn’t Know You Could Make With Rice Noodles

main image of Low FODMAP Asian Tofu Noodle Papaya Salad on a gray plate against dark background
Photo Credit: Dédé Wilson from FODMAP Everyday®.

Rice noodles are naturally gluten-free, but that isn’t the only reason to cook with them. They are delicious unto themselves, come in a variety of shapes, and are the noodle of choice in so many Asian-inspired recipes. But it doesn’t stop there! There are rice-based lasagna noodles, shells, manicotti, elbows…From soups to main dishes, casseroles, salads and summer rolls, we have 36 recipes for you to get you slurping with joy. Click for 36 Dishes You Didn’t Know You Could Make With Rice Noodles

30 Quick & Easy Recipes For A Happy Gut: Low FODMAP and Flavor Packed

closeup Low FODMAP Cream of Tomato Soupin white bowl; teal napkin
Photo Credit: Dédé Wilson from FODMAP Everyday®.

At FODMAP Everyday® we define “Quick” as a dish that can be on the table, ready to eat, in 30 minutes or less. “Easy” recipes have 15 minutes or less of prep time. All of these recipes are low FODMAP and free of gluten so they can be served to tender tummies too! Click for 30 Quick & Easy Recipes For A Happy Gut: Low FODMAP and Flavor Packed

Grab A Rotisserie Chicken On Your Way Home And Make Any Of These 18 Delicious Meals In Minutes

Low FODMAP Chicken Papaya Salad with Poppy Seed Dressing on oval platter; marble surface

Grabbing a rotisserie chicken at the supermarket is not “cheating” by any stretch of the imagination. Having cooked chicken ready to use is a great jump-start to all sorts of creative recipes – from salads to main dishes, lunches and dinners – and is a brilliant move, in our book. Click for Grab A Rotisserie Chicken On Your Way Home And Make Any Of These 18 Delicious Meals In Minutes

Easy and Tasty: 34 Sides to Serve with Rotisserie Chicken for a Stress-Free Meal

overhead image of low FODMAP grilled corn with garlic herb butter
Garlic Herb Corn on the Cob. Photo Credit: Dédé Wilson.

We buy a rotisserie chicken every week – and enjoy the bounty for days. But we like to mix it up; potatoes, veggies (hot and cold), pasta – there are many ways to enjoy that chicken and to turn it into a meal. Here are our 34 community favorites. Click here for Easy and Tasty: 34 Sides to Serve with Rotisserie Chicken for a Stress-Free Meal

9 Insanely Delicious Easy Homemade Chicken Wing Recipes

Low FODMAP Hot Honey Chicken Wings in cast iron pan set on rack

Entire restaurants build their menu around chicken wings, but we’re going to show you how to make the best chicken wings at home – and they’re easier than you think. Most of these recipes are baked, not fried, so you will not only save on calories, but also have less mess and spend less time in the kitchen. Click here for 9 Insanely Delicious Easy Homemade Chicken Wing Recipes

18 Iced Tea & Refreshing Drink Recipes That Will Make You Scream Summer Is Here!

peach iced tea in tall glasses with silver spoons against white backdrop_
Photo Credit: Dédé Wilson from FODMAP Everyday®.

Quench your thirst and beat the heat with a refreshing lineup of tantalizing beverages. Whether you’re craving a tall, chilled drink on a scorching day, in need of hydration after a workout, or seeking a delightful mocktail sans alcohol, we’ve got you covered. Get ready to dive into a world of iced teas, invigorating punches, flavored lemonades, zesty limeades, luscious smoothies, sparkling spritzers, and even a homemade electrolyte beverage. Click for 18 Iced Tea & Refreshing Drink Recipes That Will Make You Scream Summer Is Here!

23 Easy Potato Recipes: Which One Will You Try First?

closeup low FODMAP hasselback potatoes with garlic and thyme

Potatoes! White, red, yellow, starchy russet, sweet potatoes – even blue and purple potatoes – can be a main meal in the form of double stuffed baked potatoes, a weekday side-dish, a potluck salad, or they can add richness to soups. And don’t forget breakfast casseroles and home fries! We have 23 recipes for you to try and potatoes are often economical, too, so dive in! Click here for 23 Easy Potato Recipes: Which One Will You Try First?

Holy Cow! These 10 Ground Beef Recipes Will Knock Your Socks Off!

low FODMAP super quick korean beef
Photo Credit: Dédé Wilson from FODMAP Everyday®.

Ground beef makes a great burger and meatloaf, but it is so much more versatile than that, and we have 11 recipes for you to add to your weekly rotation. Chili, Chili Mac and even a Quick Korean Beef dish, that package of ground beef has never been more inspiring. Click here for Holy Cow! These 10 Ground Beef Recipes Will Knock Your Socks Off!

10 Gut Friendly Chicken Recipes You Can Have On Your Table Tonight!

Photo Credit: Dédé Wilson from FODMAP Everyday®.

Chicken is one of our favorite protein building blocks for an easy, delicious meal. Sometimes you can get in a rut though and end up making the same chicken recipes over and over.

We’ve got one pan meals, warm weather salads and grill options, dinner party worthy dishes, lighter fare and hearty dinners. Click here for 10 Gut Friendly Chicken Recipes You Can Have On Your Table Tonight!

6 Rich And Fudgy Brownies That Will Make You Want To Lick The Bowl

Nutella Brownie. Photo Credit: Dédé Wilson from FODMAP Everyday®.

In our opinion, you can never have enough brownie recipes. We have gathered our top 6; the brownie recipes you don’t have – yet. And you do need them; trust us. Nutella. Peppermint. Toasted almond & Coconut. S’Mores. PB & J – and even a super quick One-Bowl Brownie. Get ready to be inspired. Click for 6 Rich And Fudgy Brownies That Will Make You Want To Lick The Bowl

85 Desserts For The Chocolate Lover In Your Life

horizontal image of Low FODMAP Blackout Cake on white plate
Photo Credit: Dédé Wilson from FODMAP Everyday®.

Welcome to the largest collection of desserts for the chocolate lover in your life. Each of these are also gut-friendly so that you don’t have to worry about bloating, or a noisy belly when getting romantic! All of these desserts are gluten-free and low FODMAP! Click for 85 Desserts For The Chocolate Lover In Your Life

The Crazy Best and Easy Cookie Recipes Ever!

Low FODMAP One-Bowl Chocolate Chunk Cookies closeup
Photo Credit: Dédé Wilson from FODMAP Everyday®.

Cookies – small, large, soft, chewy, crispy, chocolaty, peanut buttery, elegant, homespun, one-bowl, drop, rolled and shaped – we’ll take them all. You can never have enough cookie recipes and ours are all created in our very own Test Kitchen; these recipes work! Several can be prepped in the time it takes to preheat the oven. Click for The Crazy Best and Easy Cookie Recipes Ever!

Looking For Dairy Free Ice Cream & Frozen Desserts?

Image Credit: FODMAP Everyday

This article will discuss the low FODMAP ice cream and frozen desserts that you can find in supermarkets and restaurants, as well as our own exclusive recipes, and will include information on dairy based as well as alt milk frozen desserts and recipes. Click here for Dairy Free Frozen Desserts Recipes.

20 Strawberry Recipes That Will Make You Berry Happy!

whole strawberry glazed NY style cheesecake on white pedestal with gold forks alongside
Photo Credit: Dédé Wilson from FODMAP Everyday®.

These days, depending on where you live, you might be able to get decent strawberries all year long. Spring, however, brings fresh, new batches and we are always looking for new ways to incorporate these delicious berries into our diet. From drinks to cakes, crisps, cobblers, bars and even a salad, frozen desserts and a salsa, we have 20 strawberry recipes for you. Click for 20 Strawberry Recipes That Will Make You Berry Happy!

Top 100 Low FODMAP Recipes

Top 100 Low FODMAP Recipes

These are our community’s favorite Top 100 Low FODMAP Recipes. Are you struggling with irritable bowel syndrome (IBS)? Are you following the low FODMAP diet and having a hard time finding delicious recipes that even the whole family can enjoy? You are in the right place! At FODMAP Everyday® we specialize in teaching you how to THRIVE on the low FODMAP diet! Get ready to eat well, without the IBS triggers! Click for our Top 100 Low FODMAP Recipes!

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