This is our collection of easy, basic recipes and tips that our community members have told us they love, especially during the initial Elimination Phase of the low FODMAP diet. We know you need breakfast, lunch, dinner and snacks. Here they are! We even have vegan and plant-based options.
When you start the low FODMAP diet, the diet itself can appear daunting; and then you have to figure out what to eat. First things first, we assume you have been diagnosed with IBS and that the low FODMAP diet has been recommended. It is vitally important that you do not self-diagnose, or just try the diet on for size. It is a medically directed diet.
You might also want to review our article, How To Make the Low FODMAP Diet Elimination Phase Easier to Follow.
Low FODMAP Recipes the Whole Family Will Enjoy
Let’s get to the recipes, tips and ideas. We have chosen these recipes, out of the 1000+ recipes on the site, for their ease of preparation, familiar ingredients and because they appeal to the whole family, even if only one of you is following the diet.
Easy Low FODMAP Breakfasts
Whether you are running out the door, or having a more relaxed breakfast at home on your days off, we have easy recipes for you – all appropriate for the Elimination Phase.
We also suggest reading our article, Start Smart: Low FODMAP Breakfast Recipes & Expert Tips. There is tons of info in that post, including everything you need to know about coffee, tea and orange juice, from a FODMAP perspective.
Low FODMAP Breakfast Ideas
Here are our favorite low FODMAP breakfast ideas:
- Favorite cold cereal with lactose-free milk, or alt milk of choice. There are MANY prepared cold cereals that you can eat during the Elimination Phase. You can find many of them in our dietitian-curated Shopping Lists.
- Oatmeal made with water, lactose-free milk, or alt milk of choice. Add a little maple syrup, and/or low FODMAP fruit.
- Eggs, prepared as you like them (scrambled, over-easy, fried, poached, etc.), bacon, and low FODMAP toast. Check out our article, How To Choose Low FODMAP Bread.
- Add some smoked salmon to those scrambled eggs!
- Low FODMAP toast with peanut butter or almond butter and low FODMAP jam.
- Avocado toast.
- Rice cakes, peanut butter and jam
- If you like a liquid breakfast, check out our article, All About Low FODMAP Meal Replacements, Protein Powders & Protein Shakes.
- Pop a frozen (premade) low FODMAP pancake or waffle in the toaster; serve with a pat of butter and maple syrup.
Low FODMAP Breakfast Recipes
With a little planning, you can make your breakfast from scratch. For instance, making granola might have never occurred to you, but it takes 5 minutes to mix the ingredients together, and then the approximately 30 minutes in the oven is hands-off. You can store it and have it on hand for breakfasts and snacks for weeks. We even have a 5-minuter skillet granola!
- Overnight Oats & Chia in a portable container can be made the night before, and will be ready to take-along.
- Breakfast Casserole – make ahead, portion and freeze. Microwave in the morning.
- Make any of our pancakes or waffles, freeze, and heat up in the toaster on busy mornings.
- Mocha Banana Smoothie
- Smooth Move Smoothie, which also has basic low FODMAP smoothie making guidance
- Our favorite The FODMAP Everyday® Low FODMAP Green Kiwi Smoothie.
- Make one of our many granolas. They can all be prepped in less than 15 minutes! And one only takes 5 minutes: 5-Minute Low FODMAP Honey Butter Skillet Granola.
- We have a homemade Low FODMAP Breakfast Bar!
- On your days off, why not try our BLT Omelet, or our Mushroom Omelet.
- And….drum roll please…we have recipes for Breakfast Cookies!
Quick to Make Low FODMAP Lunches
We have lunch recipes and ideas for days you are home, as well as for packed lunches – all suitable for the Elimination Phase.
We also suggest reading our article, Favorite Low FODMAP Lunch Recipes.
Low FODMAP Lunch Ideas
Here are our favorite low FODMAP lunch ideas:
- Brush up on How To Choose Low FODMAP Bread, and make your favorite sandwich.
- Many deli meats are low FODMAP. We have more info in our Shopping Lists.
- Here is an entire article dedicated to low FODMAP sandwiches!
- Love tuna salad? Make it low FODMAP. Drain a can, add mayo, black pepper, a little lemon juice, and try a bit of dill or tarragon. Here’s an article all about canned tuna.
- Egg salad? You can have it! Hard boiled eggs, mayo, Dijon, black pepper and a low FODMAP amount of celery!
- How about rice cakes, peanut butter and jam? We love these ultra-thin ones from Lundberg; they are less crumbly.
- Grilled cheese sandwiches on low FODMAP bread. Most cheeses are lactose-free! Read Is Cheese Low FODMAP?
- Assemble a charcuterie/cheese board for one! Cheese, prosciutto, low FODMAP fruit and crackers.
- Buy a low FODMAP rotisserie chicken (or roast your own) so that you have low FODMAP protein at hand for salads, sandwiches, or just to eat as is.
Low FODMAP Lunch Recipes
Of course we have some recipes for you, too. Many can be made in minutes.
- Make a Mason Jar Salad! The variety is endless!
- What can you do with a can of tuna? How about Tuna Macaroni Salad?
- Grab that rotisserie or leftover chicken and make our Green Goddess Chicken Salad.
- More chicken salads! Chicken Salad with Cranberries & Pecans, Curried Chicken Salad, Asian Chicken Salad, Chopped Chicken Caesar Salad.
- How about pasta salad? Try our Fusilli Pasta Salad with Chickpeas & Feta.
- Looking for a sandwich “recipe”? Check out the Low FODMAP Turkey & Swiss Sandwich, and our Vegan Avocado Green Goddess Sandwich.
- Eating plant-based? Here is our Low FODMAP Tofu Bánh Mì.
- Our Vegan Chickpea Salad is beloved by meat-eaters, too!
A Special Shoutout for Soup!
Sometimes a hot lunch hots the spot, but you have to be organized. we are die-hard fans of Zojirushi tea/coffee mugs, as well as their soup thermoses. They are pricey, but that keep your liquids hot all day long…even over-night. We aren’t kidding! My daughter calls them alien technology. Invest in one of these soup thermoses.
May a HUGE batch of one of these soups and freeze. Then they will be there for you when needed!
- Don’t let the word “summer” throw you off. We make this one year-round: Summer Garden Vegetable Soup.
- This soup is extra hearty with beans and pasta: Low FODMAP Vegetable, Pasta & Bean Soup.
Low FODMAP Dinners That Almost Make Themselves
Ah, dinner. This is where the low FODMAP diet can throw you for a loop, especially in the beginning, during the Elimination Phase. What can you make for dinner – and what will the whole family enjoy? We’ve got the answers. Do read our article on Favorite Low FODMAP Dinners.
Low FODMAP Dinner Ideas
When it comes to dinner, we usually plan around the protein first. One fantastic fact is that all pure proteins – beef, lamb, poultry of all sorts, fish, shellfish – contain NO FODMAPS! So you can choose your favorite protein and then educate yourself to low FODMAP seasonings, of which there are many!
For vegetarians and vegans, there are also many low FODMAP options. Use your Monash University and FODMAP Friendly smartphone apps to determine serving sizes of tofu, seitan and more.
- Pick up a low FODMAP rotisserie chicken. Make a starch of choice to go alongside, like rice or microwave a potato. Make a green salad, and/or a simple vegetable side dish, like steamed green beans.
- How about grilling or pan searing a nice steak? Try our oven-fries on the side.
- Love pasta? No problem! There are many low FODMAP pastas on the market, as well as prepared sauces. We love Jovial pasta, and Rao’s Sensitive Marinara.
- Cook up a hamburger! You can use any ground beef, turkey for chicken. Find a low FODMAP bun, layer on the ketchup, mayo, lettuce and tomato. There are even low FODMAP pickles!
- We love making stir-fries with extra-firm tofu and low FODMAP vegetables like broccoli and red peppers. Prepared sauces like Fody Teriyaki make it super-quick! Serve with rice on the side.
Low FODMAP Dinner Recipes
Here are our very favorite – EASY – low FODMAP recipes! Enjoy!
- One pan and a hot oven, and you’ve got dinner for the family! Try our Low FODMAP Whole Roast Chicken & Vegetables.
- These Low FODMAP Meatballs in Tomato Sauce can be served with pasta, or in a sub!
- How about a low FODMAP meatloaf? We have several recipes. This is our most basic one.
- This chicken dish is roasted on a sheet pan with sourdough croutons alongside. Serve with a salad and dinner will be on the table quickly.
- This Shrimp & Broccoli Stir Fry is great with rice, but we LOVE it with noodles!
- We have many baked pasta recipes. This Skillet Lasagna is easier than the classic approach, but has all the flavors and textures you crave.’
- This Low FODMAP One-Pot Greek Salmon with Feta & Peppers can be prepped in 15 minutes!
- Our recipe for Low FODMAP Parmesan Crusted Flounder can be on the table in 30 minutes!
Simple Low FODMAP Snacks
We snack every day. Whether it is because we cannot get to lunch or dinner soon enough, or just because we need an extra boost, snacks can be done “well”, or not. The last thing you want to do is be caught hungry without a low FODMAP option! Here are our best ideas and recipes.
For a deeper dive, read our:
- Favorite Low FODMAP Snacks & Snack Recipes
- How To Choose A Low FODMAP Energy Bar (there are over 100!)
- All About Low FODMAP Meal Replacements, Protein Powders & Protein Shakes
Low FODMAP Snack Ideas
Here are a few quick and easy snacks for you!
- 10 whole walnuts + 1 navel orange
- 10 whole almonds + 1 cup (150 g) of grapes (any color; please see FODMAP Friendly lab testing).
- 1 cup (140 g) chunks of fresh pineapple + 1-ounce (30 g) dark chocolate. Or try dipping the pineapple in melted chocolate and freezing it!
- 1-ounce (30 g) of any low FODMAP hard cheese is a great snack.
- 3 cups (about 50 g) popped popcorn drizzled with Garlic-Infused Olive Oil and sprinkled with salt and nutritional yeast.
- 2 large low FODMAP gluten-free pretzel rods (like Snyder’s) with 1 tablespoon hummus.
- 2 tablespoons low FODMAP salsa + ½ cup low FODMAP tortilla chips.
- 1 string cheese stick (30 g) + 1 cup grapes (any color).
Low FODMAP Snack Recipes
If you have a little extra time, you can plan ahead and whip up DIY snack recipes.
- We have several recipes for energy balls, but our Chocolate Peanut Butter Energy Balls are our community favorite.
- Our Maple Pumpkin Spice Granola is perfect for eating out of hand.
- How about several flavor variations of Roasted Chickpeas?
- You can make Low FODMAP Chex Mix!
- And your own Kale Chips!
- We have several nacho recipes. This one is substantial! Mile High Low FODMAP Chili Nachos with Avocado Crema.
- These rice crispy treats combine chocolate, peanuts and raisins, just like a Chunky candy bar.
- We even have popsicle recipes, including this one made with TWO ingredients!
- Our Gingerbread Caramel Crunch Popcorn is hard to stop munching!
The Takeaway
Starting the low FODMAP diet can be daunting, and that is why we are here for you at FODMAP Everyday®! It is possible to eat deliciously and figure out your breakfasts, lunches, dinners and snacks. As a review, here are articles and links that will be of immense help:
- Start Smart: Low FODMAP Breakfast Recipes & Expert Tips
- Favorite Low FODMAP Lunch Recipes
- Favorite Low FODMAP Dinner Recipes
- Favorite Low FODMAP Snacks & Snack Recipes
- What Is FODMAP Stacking?
- How To Make The Low FODMAP Diet Elimination Phase Easier To Follow
- Shopping Lists
You can do this, and we are here to help you!
