Are you tired of spending hours in the kitchen just to cook a healthy, plant-based meal? We hear you! That’s why we’ve curated a list of 24 low FODMAP vegetarian recipes that are not only easy to prep but also take 15 minutes or less! Whether you’re a busy bee with a hectic schedule or simply want to spend less time cooking and more time enjoying your meals, these recipes are a game-changer.
From hearty soups to flavorful sides, satisfying main dishes, and refreshing salads, we’ve got you covered. You’ll even find a delicious tofu scramble recipe to kickstart your day with a protein-packed breakfast. So, don’t let a busy lifestyle or lack of time hold you back from enjoying delicious, nutritious, and easy-to-make low FODMAP vegetarian meals. Let’s get cooking!
Farfalle with Roasted Red Peppers & Parsley
We call this a 15-minute recipe because you can prep all the ingredients in the time it takes the water to boil. That’s my kind of weeknight meal! We love the butterfly shaped pasta, but you could use fusilli or other shapes. The jarred roasted red peppers are a convenient pantry staple, and don’t forget the capers for their briny addition. The dish is vegan as is but is also lovely with a shower of Parmesan cheese. Get the recipe for Farfalle With Roasted Red Peppers & Parsley.
Lentil Salad with Greens & Yogurt
Our Lentil Salad with Greens & Yogurt is a great way to incorporate lentils into your meals; they are high in protein and fiber and satisfying. This “salad” is great eaten with a fork but even better with some plain or toasted baguette. Scoop up the yogurt, lentils and greens and spread them on the bread or, better yet, use the bread to draw through the mess-on-the plate to function as an edible “fork”. Get this low FODMAP vegetarian recipe for Lentil Salad with Greens & Yogurt.
Low FODMAP Vegetarian Thai Curry Tofu with Green Beans
Begin with browning drained, firm tofu with garlic-infused oil or ghee, add green beans, tomatoes, coconut milk and curry seasonings for a quick low FODMAP vegetarian weeknight meal. Get the recipe.
Roasted Gnocchi With Tomatoes
Have you ever oven-roasted prepared gnocchi? You will never boil them again! This one-pan wonder will blow you away. Juicy roasted tomatoes, fresh arugula and basil, along with gluten-free potato gnocchi are so much more than a sum of the parts. Get the recipe.
Gluten-Free Easy Stovetop Mac ‘n Cheese
This is our easiest mac and cheese recipe – a true classic that the family will love. Lactose-free, too! So creamy and cheesy and the perfect side for roast chicken. Get the recipe for Gluten-Free Easy Stovetop Mac ‘n Cheese.
Za’atar Spiced Low FODMAP Tofu Scramble
A great low FODMAP vegetarian breakfast or lunch, or even light dinner, this tofu scramble is boldly seasoned with za’atar, which is a comb of coriander, cumin, sesame seeds, sumac, thyme and hot peppers flakes. Nutritional yeast adds a cheesy, umami flavor. Get the recipe.
Vegan Summer Squash Soup
Soup can be for any season and our Summer Squash Soup with Coconut showcases patty pan squash (also spelled “pattypan”), coconut milk and spices like turmeric and coriander. Yukon gold potatoes add body, flavor and boost the color, along with carrots. Get the recipe.
Polenta with Sautéed Mushrooms & Kale
Looking for a vegan fall and winter main dish? This recipe for Polenta with Sautéed Mushrooms & Kale will please vegans, vegetarians and meat eaters alike. The polenta is purchased in logs and ready to go, which means that this elegant dish can be whipped up on a weeknight. The mushrooms are simply sautéed in a skillet with garlicky oil and seasoning and ladled over the crisp polenta rounds. Get the recipe.
Low FODMAP Vegetarian 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.
Macaroni Slaw
Another one of our super popular “mash-ups”. This time macaroni salad and coleslaw are combined for an all-new side-dish that might become the most requested. Bring this to a summer cookout and be prepared to be asked for the recipe. Get the recipe for low FODMAP vegetarian Macaroni Slaw.
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.
Gluten-Free Scallion Pancakes
Enjoy these toothsome, savory Chinese restaurant specialties at home with a tangy, sweet/hot dipping sauce. Serve as a starter or alongside a protein for a meal. Get the recipe.
Pasta with Sun-Dried Tomatoes, Chickpeas & Artichokes
Looking for a quick plant-based meal? Love pasta? We have a flavor-packed low FODMAP vegetarian meal for you – our Pasta With Sun-Dried Tomatoes, Chickpeas & Artichokes. Get the recipe.
Carrot Ginger Soup
Creamy, yet not too rich. This lovely soup is balanced with the sweet, earthy flavor of carrots with the spark of ginger. Get the recipe for Carrot Ginger Soup.
Fusilli Pasta Salad with Chickpeas & Feta
Easy-to-make pasta salad with fusilli, chickpeas, feta, tomatoes, bell peppers, dill, and mint with a mustardy white wine vinaigrette. Get the recipe.
Orzo Salad
Gluten-free orzo are the basis for this lovely pasta salad with colorful, juicy, and crunchy cucumbers and tomatoes. A lemony salad dressing works beautifully with the fresh dill, parsley and scallion greens. Add feta, if you like. Get the recipe.
Cream of Tomato Soup with Grilled Cheese Croutons
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.
Brussels Sprouts Salad
I have always loved texture in my food. I like crunchy and silky and juicy and smooth. Rough and tender and every other word you can think of that describes a sensation brought about by an ingredient. This salad has a LOT going for it in terms of texture as well as flavor and color. Get Brussels Sprouts Salad recipe here.
Corn Fritters
Cornmeal and low FODMAP flour with fresh corn kernels, some lactose-free milk and baking powder make corn fritters that are crisp outside and tender inside. Dip in salsa for an interesting treat! Get the recipe.
Quinoa, Greens & Bell Pepper Puff
This makes a great side dish or vegetarian main dish: high protein quinoa with eggs, spinach, kale, red bell pepper, leeks, scallions and Gruyere. Get the recipe for Quinoa, Greens & Bell Pepper Puff.
Panzanella
This is a bread salad, featuring sourdough, with juicy tomatoes, cucumbers, fresh mozzarella, capers, fresh basil, and parsley in a Dijon mustard enhanced red wine dressing. Make this when tomatoes and basil are at their peak. Get the recipe.
Turmeric Rice with Almonds and Pomegranate
This colorful, savory and sweet vegan rice dish is a perfect accompaniment to your dinner table. Our Turmeric Rice with Almonds & Pomegranate is easy enough for everyday cooking and also special enough to go side by side with your most festive holiday dish. Get the recipe for Turmeric Rice with Almonds and Pomegranate.
Gazpacho
Ah Gazpacho, the Spanish cold soup! A classic combination of tomatoes, cucumber, bell peppers and usually a good dose of garlicky flavor and onion. And I added Garlic-Infused Olive Oil sautéed sourdough croutons for a crunchy, garlicky topper! Get the recipe for Gazpacho.
Tofu Bánh Mì
This simple Bánh Mì sandwich features tofu, pickled veggies, lemongrass, ginger, cilantro, jalapeño, lime, and toasted sesame oil at center stage, for the perfect balance of sweet, salty, sour, freshness, and umami. Get the recipe.
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The Crazy Best and Easy Cookie Recipes Ever!
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?
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!
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!
