Lifestyle | Food Features

Plant Power: 31 Low FODMAP Vegan and Plant-Based Recipes

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Whether you are full-time vegan, or eating plant-based, we have recipes to take you through the day. Our vegan recipes, contain no animal products; our plant-based recipes focus on plant-derived sources, but are not exclusive of animal products (such as eggs or fish sauce). Nutritious, fiber-rich and delicious.

Be sure to also read our entire series on Eating Plant Based While Following The Low FODMAP Diet and our Vegan and Low FODMAP Series

Tofu Bánh Mì

Low FODMAP Tofu Bánh Mì sandwich on white plate
Tofu Bánh Mì recipe. Photo Credit: Dédé Wilson.

This simple Bánh Mì sandwich features tofu, pickled veggies, lemongrass, ginger, cilantrojalapeno, lime, and toasted sesame oil at center stage, for the perfect balance of sweet, salty, sour, freshness, and umamiGet the recipe.

Baja Tempeh Taco Salad

Low FODMAP Baja Tempeh Taco Salad in dark bowl; woman's hand holding wooden fork
Baja Tempeh Taco Salad recipe. Photo Credit: Dédé Wilson.

Our plant-based  Baja Tempeh Taco Salad features spicy, seasoned tempeh as the star of the show, but it doesn’t stop there! In addition to cumin, cayenne, smoked paprika and oregano tempered with maple syrup and soy sauce we have a fresh crunchy salad with arugulacilantrocabbage and pepitas. More texture and flavor from nutritional yeast and tortilla chips top everything off with a garlicky lime dressing. Get the recipe.

New Orleans Style Gumbo

overhead image Plant-Based New Orleans Style Low FODMAP Gumbo in glass bowl
New Orleans Style Gumbo recipe. Photo Credit: Dédé Wilson.

We have New Orleans Style Gumbo! Instead of the “holy trinity” of lots of onions, celery and bell peppers and also the inclusion of garlic and garlic-laden andouille sausage, we have re-configured our recipe to be plant-based and tummy friendly, using jackfruit for a meaty texture, and butter beans for protein. You can add sausage, too, if you like, plant-based or otherwise. Get the recipe.

Za’atar Spiced Tofu Scramble

close up overhead image of Low FODMAP Tofu Scramble in dark bowl
Za’atar Spiced Tofu Scramble recipe. Photo Credit: Dédé Wilson.

A great 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.

Roasted Gnocchi With Tomatoes

closeup of Low FODMAP Roasted Gnocchi With Tomatoes, Basil & Arugula on oval white dish
Roasted Gnocchi With Tomatoes recipe. Photo Credit: Dédé Wilson.

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.

Vegan Cornbread

closeup of Low FODMAP cornbread on cooling rack against blue backdrop and flowered cloth
Vegan Cornbread recipe. Photo Credit: Dédé Wilson.

Tender, moist, easy to make cornbread, that happens to be vegan! Whole grain goodness in every bite. Get the recipe.

Vegan Summer Squash Soup

overhead image of Vegan Low FODMAP summer Squash Soup with coconut milk swirled in; white bowl and silver spoon on grey speckled quartz surface
Vegan Summer Squash Soup recipe. Photo Credit: Dédé Wilson.

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.

Orzo Salad

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

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.

Root Vegetable Soup

white bowl containing No FODMAP Root vegetable Soup with fresh sage garnish
Root Vegetable Soup. Photo Credit: Dédé Wilson.

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.

Cinnamon Apple Breakfast Cookies

Cinnamon Apple Breakfast Cookies recipe. Photo Credit: Dédé Wilson.

Cookies for breakfast? Why not, especially when they are based on whole grain oats! These have apples, cinnamon and raisins, too. Get the recipe.

Tropical Crisp

Tropical Crisp recipe. Photo Credit: Dédé Wilson.

This crisp is unlike any you have ever had. Not only is the fruit component tropical, made up of pineapple, coconut, papaya, banana, lime and vanilla, but the oat crisp topping not only has brown sugar and coconut oil, but chocolate, too! Get the recipe.

Tofu Salad

low FODMAP Tofu Salad on black wooden plate, turquoise backdrop
Tofu Salad recipe. Photo Credit: Dédé Wilson.

Once you freeze tofu and crumble it, the texture transforms. It becomes firmer, spongier, allowing it to soak up flavors and condiments. This salad is great between slices of bread, or on a bed of greens. Get the recipe.

Cold Soba Salad with Greens

up close cold soba soup with radish
Cold Soba Salad with Greens recipe. Photo Credit: Dédé Wilson.

We love soba hot and cold. This cold salad features slurpy noodles with loads of greens, cucumbers, lime, soy and toasted sesame oil. Hearty, refreshing. Get the recipe.

Loaded Kale Chips

Roasted kale chips piled up on black plate, white surface, dark background
Loaded Kale Chips recipe. Photo Credit: Dédé Wilson.

Kale chips are a great snack but can be quite pricey at the store. We show you how to make them at home – and this version is loaded with flavor, featuring nutritional yeast, garlic and onion powders, cayenne and chipotle. Get the recipe.

Garden Vegetable Soup

Low FODMAP Summer Garden vegetable Soup
Garden Vegetable Soup recipe. Photo Credit: Dédé Wilson.

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.

Roasted Pumpkin Quinoa Salad       

overhead image of low FODMAP Roasted Pumpkin and Quinoa salad with pomegranate seeds and nuts on brown ceramic plate
Roasted Pumpkin Quinoa Salad recipe. Photo Credit: Dédé Wilson.

Our Roasted Pumpkin Quinoa Salad is hearty enough for a main dish at lunch, or add a small amount of roasted meat, chicken, fish or tofu for dinner. The quinoa is protein-packed and easy to cook. Combined with fresh herbs and nuts and fresh, juicy pomegranate seeds, this is a memorable salad. Company worthy. Get the recipe.

Banh Mi Tofu Bowl

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

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

Vegan Kale Pesto

horizontal image of vegan low FODMAP kale pesto in a brown bowl, held by woman's manicured hand over stove surface
Vegan Kale Pesto recipe. Photo Credit: Dédé Wilson.

Our Kale Pesto happens to be vegan – taking advantage of “cheesy” nutritional yeast. The body of the pesto if made up of the expected basil but with hearty kale and flat-leaf parsley as well, which lends balance to the other two bold greens. We do like pesto with pine nuts, which this uses, but we provide options for other nuts and seeds. Get the recipe.

Chickpea Salad

vegan low FODMAP CHICKPEA Salad as a sandwich on LOFO bread
Chickpea Salad recipe. Photo Credit: Dédé Wilson.

Canned and drained chickpeas are a great fiber and protein choice. Here combined with carrots, cucumbers, scallions, parsley, vegan mayonnaise, mustard, lemon juice and dill. Great as a sandwich filler or with greens on a plate. Get the recipe.

Zoodles, Noodles & Sprouts Salad

Low FODMAP Zoodles, Noodles & Sprouts Salad with peanut lime sauce alongside
Zoodles, Noodles & Sprouts Salad recipe. Photo Credit: Dédé Wilson.

Are you a zoodles (spiralized zucchini) fan? How about noodles? Why not have zoodles AND noodles? Combined with mung bean sprouts, carrots and protein-packed tofu this salad that is hearty enough for a main dish. Packs well for lunch, too. Get the recipe.

Avocado Green Goddess Veggie Sandwich

Vegan and looking for a hearty, nutritious lunch? Our Vegan Avocado Green Goddess Veggie Sandwich entices visually, and then deeply satisfies with flavor and texture. Sourdough bread layered with our Vegan Low Avocado Green Goddess Dressing, alfalfa sprouts,  cucumber, arugula and the option of vegan cheese. Get the recipe.

Kale Salad with Roasted Butternut Squash and Pomegranate

Butternut squash roasted with garlic-infused oil and kale help create a bold salad, hearty enough for a main dish. Pomegranate seeds add color, juiciness and crunch. The mustardy vinaigrette brings it all together. Get the recipe.

Vegetable Soup with Beans & Pasta

overhead of Low FODMAP Vegetable, Pasta & Bean Soup with ingredients
Vegetable Soup with Beans & Pasta recipe. Photo Credit: Dédé Wilson.

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.

Roasted Chickpeas

roasted chickpeas on outdoor table in 3 white bowls
Roasted Chickpeas recipe. Photo Credit: Dédé Wilson.

Roasting cooked (or canned) chickpeas dried them out and they get super crunchy. You can munch on them like popcorn – or think of them like little round crackers. They are great to eat out-of-hand as well as sprinkled over salads, or on top of soup. We have several flavor variations: Sea Salt, Chili Lime, Cinnamon Sugar, Garam Masala, Lemon Pepper, BBQ, Taco, Spicy Garlic, and Toasted Sesame. Get the recipe.

Sweet Potato Tacos with Black Beans

Horizontal image of low FODMAP sweet potato tacos with black beans and Avocado Lime Crema
Sweet Potato Tacos with Black Beans recipe. Photo Credit: Dédé Wilson.

Our Sweet Potato Tacos with Black Beans are a perfect vegetarian dinner packed with flavor, texture and color! Just look at the image. Even meat eaters go crazy for these – and when you drizzle with the Avocado Lime Crema? You’ll be in Tex-Mex heaven. And if you use a vegan yogurt for the crema, they are easily made vegan. Get the recipe.

Soba Miso Soup

Low FODMAP Soba Miso Soup with Bok Choy and Jammy Eggs in brown ceramic bowl
Soba Miso Soup recipe. Photo Credit: Dédé Wilson.

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.

Overnight Oats & Chia

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

Soaking oats and chia seeds overnight with an alt milk, like almond or coconut, creates a fantastic base for all kinds of fruit, dried fruit, nuts and seed add-ins. The chia adds extra fiber, protein, iron, calcium, magnesium and zinc and are a great source of omega-3 fatty acids. This recipe will keep you sated for hours. Get the recipe.

Polenta with Mushrooms & Kale

Low FODMAP Polenta with Sautéed Mushrooms & Kale on an aqua plate
Polenta with Mushrooms & Kale recipe. Photo Credit: Dédé Wilson.

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.

Tempeh Lentil Chili with Butternut Squash

Protein packed with tempeh and lentils; this chili also has roasted butternut squash. Generously flavored with chipotle, smoked paprika and oregano, we love this served with rice. BTW, this recipe is vegan as it is, but if you are so inclined and do eat cheese, this chili is very tasty topped with some shredded sharp cheddar cheese. Get the recipe.

Kale Quinoa Salad with Blueberries & Feta

This salad has it all going for it. The title says it all: Kale Quinoa Salad with juicy blueberries, tangy feta and toasted pecans. Hearty enough for a main-dish lunch. Get the recipe.

Thai Curry Tofu with Green Beans

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

Begin with browning drained, firm tofu with garlic-infused oil or ghee, add green beans, tomatoes, coconut milk and curry seasonings for a quick weeknight meal. Get the recipe.

This post was originally published on FODMAP Everyday.

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