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

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We might be eating low FODMAP, but we still need quick and easy recipes to fit into our busy lives. 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. So, no excuses! You can remain low FODMAP, keep those IBS symptoms in check, eat deliciously – and spend less time in the kitchen.

#1 Low FODMAP Fish Chowder

closeup of low FODMAP fish chowder on spoon and in rustic blue bowl
Photo Credit: Dédé Wilson. Low FODMAP Fish Chowder.

Flaky white fish, carrots, parsnips, potatoes, leek greens and a little heavy cream in a bottled clam juice base. A soup that tastes like it simmered all day, but you can get it on the table in 30 minutes!

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#2 Za’atar Spiced Low FODMAP Tofu Scramble

Low FODMAP Tofu Scramble in dark bowl with fork
Photo Credit: Dédé Wilson. Low FODMAP Za’atar Spiced Tofu Scramble.

This plant-based tofu scramble is seasoned with za’atar: our version is a combo of coriander, cumin, sesame seeds, sumac, thyme, and red pepper flakes. Perfect for breakfast, brunch, or lunch.

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#3 Low FODMAP Orzo Salad

horizontal image of Low FODMAP Orzo Pasta Salad in blue and white oval bowl
Photo Credit: Dédé Wilson. Low FODMAP Orzo Salad.

There is low FODMAP, gluten-free orzo! Here we combined it with cucumbers, tomatoes, and a lemony vinaigrette.

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#4 Low FODMAP Salmon Chowder

low-FODMAP-salmon-chowder-in-a-grey-ceramic-bowl_
Photo Credit: Dédé Wilson. Low FODMAP Salmon Chowder.

Soups in minutes? We have several chowders that come together in a flash. Here rich salmon is brought together with coconut milk, carrots, scallion and leek greens, bay leaf and thyme – and hearty potatoes!

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#5 Low FODMAP Lemon Zucchini Bread

overhead image of low FODMAP Lemon Zucchini bread on decorative blue plate with aqua coffee mug; loaf is on cooling rack; antique forks alongside
Photo Credit: Dédé Wilson. Low FODMAP Lemon Zucchini Bread.

Quick breads are easy enough even for non-bakers and this zucchini bread has the addition of bright and zest lime juice and zest.

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#6 Low FODMAP Scampi

shrimp scampi in a brown plate
Photo Credit: Dédé Wilson. Low FODMAP Scampi.

Scampi is laden with garlic. So how do you make it low FODMAP? We show you! Garlic flavor that won’t upset your tummy. Did you know that there is such a thing as low FODMAP garlic powder? There is!

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#7 Low FODMAP Lamb Burgers with Tahini Sauce

overhead shot of low FODMAP Lamb Burgers with Tahini Sauce on salad and white plate; linen napkin and fork alongside
Photo Credit: Dédé Wilson. Low FODMAP Turkey Burgers.

We love beef-based hamburgers, but these lamb burgers are an eye-opener! Don’t skimp on making the lemony tahini sauce.

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#8 One-Pan Low FODMAP Pasta & Vegetables

One-Pan Low FODMAP Pasta & Vegetables, steak alongside on blue and white plate
Photo Credit: Dédé Wilson. One-Pan Low FODMAP Pasta & Vegetables.

One-pan dishes get food on the table FAST! Here we have pasta and vegetables, hearty enough for a main dish. Or add a protein alongside, like steak or chicken.

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#9 Low FODMAP Tofu Kimchi Stew

closeup low FODMAP Kimchi & Tofu Stew in white bowl on stone surface
Photo Credit: Dédé Wilson. Low FODMAP Tofu Kimchi Stew.

Kimchi, either homemade or purchased, adds flavor to so many dishes. Here it is featured in a spicy tofu soupy stew.

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#10 Loaded Low FODMAP Wedge Salad

Low FODMAP Wedge Salad with bacon and tomatoes on ceramic brown plate and blue cheese dressing
Photo Credit: Dédé Wilson. Low FODMAP Wedge Salad.

Look at the picture! A big wedge of iceberg lettuce topped with bacon, tomatoes, blue cheese and chives. Just like the classic – but our approach is low FODMAP and lactose-free!

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#11 Low FODMAP One-Pot Greek Salmon with Feta & Peppers

Greek salmon on decorative light white plate on white quartz
Photo Credit: Dédé Wilson. One-Pot Low FODMAP Greek Salmon.

We eat salmon every week, but sometimes we are pressed for time. Pull out a large skillet and this dish with feta cheese and bell peppers is simple, elegant and delicious.

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#12 Low FODMAP Cornmeal Berry Snack Cake

Low FODMAP Cornmeal Berry Snack cake with berries on decorative wooden plate on blue background
Photo Credit: Dédé Wilson. Low FODMAP Cornmeal Berry Snack Cake.

Snack cakes are simple affairs – no frosting needed, but they are still packed with flavor and texture. And in this case, color too! A little cornmeal for texture in the batter, and juicy berries throughout. Eat alone or how about with a dollop of low FODMAP yogurt?

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#13 Low FODMAP Cream of Tomato Soup with Grilled Cheese Croutons

closeup Low FODMAP Cream of Tomato Soupin white bowl; teal napkin
Photo Credit: Dédé Wilson. Low FODMAP Tomato Soup With Grilled Cheese Croutons.

Ah, takes us back to childhood when we got to have tomato soup with a grilled cheese sandwich on the side. Here we make a creamy but lactose-free tomato soup and then – drum roll please – make grilled cheese croutons! They are like mini grilled cheese sandwiches that you can float in your soup!

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#14 The Best Low FODMAP Turkey Burgers

low fodmap turkey burger on a bun with potato chips on a white plate
Photo Credit: Dédé Wilson. Low FODMAP Turkey Burgers.

We’ve got all kinds of burgers: beef, lamb, salmon and these lower fat turkey burgers! We have some special tricks to keeping the ground turkey super moist.

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#15 One-Bowl Low FODMAP Peanut Butter Oatmeal Chocolate Chunk Cookies With Raisins

One-bowl low FODMAP peanut butter oatmeal chocolate chunk cookies on cooling rack
Photo Credit: Dédé Wilson. One-Bowl Low FODMAP Peanut Butter Oatmeal Chocolate Chunk Cookies.

OK, folks, if you are looking for a one-bowl cookie, THIS. IS. IT! Just look at the picture! Chocolate chunks, oats, raisins, and peanut butter, with a brown sugar and butter base. These are always a big hit.

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#16 Low FODMAP Banh Mi Tofu Bowl

Banh mi tofu brown rice bowl in dark wooden bowl_
Photo Credit: Dédé Wilson. Low FODMAP Banh Mi Tofu Bowl.

Our Low FODMAP Banh Mi Tofu Bowl is comprised of cooked rice, tofu, quick pickled carrots and daikon radish, red cabbage, cilantro and a little bit of spicy mayo. Easy to make and perfect for plant-based eating. Low fat and protein packed, too.

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#17 Bacon Wrapped Pork Loin Wrapped with Marmalade & Brown Sugar

bacon wrapped pork loin
Photo Credit: Dédé Wilson. Low FODMAP Bacon Wrapped Pork Loin.

This pork loin recipe has been with us since day 1, and is a community favorite. A lean pork loin is wrapped with bacon and slathered with orange marmalade for a sweet and savory pork main dish.

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#18 Low FODMAP Brussels Sprouts Salad

overhead image of Low FODMAP Brussels sprouts salad with pomegranate and almonds on white oval platter on dark surface
Photo Credit: Dédé Wilson. Low FODMAP Brussels Sprouts Salad.

Shredding Brussels sprouts really transforms them into fluffy greens. Here they are tossed with pomegranate seeds and parsley with a mustardy, lemony vinaigrette.

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#19 Low FODMAP Chicken with Artichokes & Olives

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

Artichokes? YES! Our Low FODMAP Chicken with Artichokes & Olives recipe features canned, drained artichokes, green and black olives and rosemary. Use chicken thighs for extra-juicy results. About 5 minutes of prep with this dish.

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#20 Low FODMAP Corn Fritters

low FODMAP corn fritters being dipped into salsa
Photo Credit: Dédé Wilson. Low FODMAP 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!

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#21 Low FODMAP Chicken & Lentils

Low FODMAP Chicken & Lentils, closeup, on blue and white plate with silver fork
Photo Credit: Dédé Wilson. Low FODMAP Chicken & Lentils.

Looking for a top-of-the-stove braise? Juicy chicken thighs and red lentils provide tons of protein and flavor in one dish with a short prep time. We love this with rice.

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#22 Low FODMAP Shrimp & Corn Chowder

Low FODMAP Shrimp & Corn Chowder in white bowl; crackers and spoon alongside
Photo Credit: Dédé Wilson. Low FODMAP Shrimp & Corn Chowder.

We have a few chowders that are fast to the table. This one relies on shrimp and corn, with bits of potato, zucchini, tomatoes and fresh basil. Keep a pound or two of frozen shrimp around; they defrost in no time for quick meals.

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#23 Low FODMAP Overnight Oats & Chia

trio of glass jars holding overnight oats and chia with fruit against dark background
Photo Credit: Dédé Wilson. Low FODMAP Overnight Oats & Chia.

Overnight oats are a fantastic breakfast. The addition of chia adds protein and texture. Our version, made with low FODMAP unsweetened almond milk, can be sweetened with maple syrup, if you like. We show you many low FODMAP add-ins like fresh and dried fruit, nuts, coconut, seeds and more.

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#24 Low FODMAP BLT Omelet with Blue Cheese

closeup of low FODMAP BLT omelet with blue cheese on a white plate; aqua wooden backdrop
Photo Credit: Dédé Wilson. Low FODMAP BLT Omelet.

Bacon, blue cheese, tomato and baby lettuces in an omelet? YES! The classic BLT combo works beautifully in this hot dish that works for breakfast, lunch or a light dinner.

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#25 Low FODMAP Asian Chicken Salad 

overhead view of Low FODMAP Asian Chicken Salad in wooden bowl; plate and wooden serving implements in background
Photo Credit: Dédé Wilson. Low FODMAP Asian Chicken Salad.

While we have many chicken salad recipes for you, this is the hardiest. Start with a low FODMAP rotisserie chicken, shred or chop, and combine with bell peppers, cabbage, scallions, cucumbers, cilantro, peanuts and a rich and smooth peanut butter dressing made with fish sauce, soy sauce, brown sugar, lime juice and sambal oelek.

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# 26 Low FODMAP Whole Roast Chicken & Vegetables

Low FODMAP whole roast chicken and vegetables in cast iron pan on white quartz
Photo Credit: Dédé Wilson. Low FODMAP Whole Roast Chicken & Vegetables.

Just 10 minutes of prep time and you will get this one-pan chicken and vegetable dish in the oven. While it roasts, help the kids with their homework, or kick back with a glass of wine. This classic recipe will make it into weekly rotation.

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#27 Low FODMAP Honey Roasted Chili Lime Chicken Wings

low FODMAP Honey Roasted Chili Lime Chicken wings, closeup, on a green plate
Photo Credit: Dédé Wilson. Low FODMAP Honey Roasted Chili Lime Chicken.

Honey has a small low FODMAP serving size put to great effect with zesty lime juice, and heat from chiles in this chicken wing recipe. Fun and welcomed at parties – but don’t wait for a gathering. The family will rejoice when you bring these to the table.

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#28 Low FODMAP Chocolate Chip Brittle

slabs of low FODMAP chocolate chip cookie brittle on a dark quartz background
Photo Credit: Dédé Wilson. Low FODMAP Chocolate Chip Brittle.

If you are a crisp chocolate chip cookie fan, this approach is for you. Super thin, crisp and crunchy, loaded with chocolate chips, these slabs are buttery and packed with caramelized brown sugar flavor.

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#29 Low FODMAP Thai Curry Tofu & Green Beans

low FODMAP Thai curry tofu & green beans and rice on a blue plate
Photo Credit: Dédé Wilson. Low FODMAP Thai Curry Tofu & Green Beans.

Some prepared curry powders are high FODMAP, and some are low. We show you how to tell the difference and feature an appropriate blend in this dish with tofu and crisp green beans.

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#30 Low FODMAP Peanut Butter Banana Muffins 

low FODMAP Peanut Butter & Banana Muffins; on plate and in pans
Photo Credit: Dédé Wilson. Low FODMAP Peanut Butter Banana Muffins.

Peanut butter and bananas are a favorite combo, here brought together in a muffin that we think makes the perfect snack. Make a big batch and freeze. Perfect to take-along in a lunch box.

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This article first appeared at FODMAP Everyday®.

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