34 Low FODMAP Dinner Recipes - A Little Bit Yummy (2024)

Table of Contents

34 Low FODMAP Dinner Recipes FODMAP Friendly Vegetarian Recipes Juicy Lamb Dinner Recipes DeliciousBeef Dinner Recipes Yummy Chicken Dinner Recipes Fabulous Fish Dinner Recipes Tasty Pork Dinner Recipes Are you ready to take control of your gut symptoms? More Tools to Help FAQs References

Last updated on Aug 13th, 2018Authored by Alana ScottReviewed by Geraldine Perez (APD)

There is no need to put up with boring meals while on the low FODMAP diet! There are plenty of low FODMAP dinner recipes to keep the whole family happy. We’ve collated 34 of our favourite low FODMAP dinner recipes just for you.

Special thanks to Jessie Elvy, our intern, for helping put together this collection.

34 Low FODMAP Dinner Recipes

FODMAP Friendly Vegetarian Recipes

Low FODMAP Thai Pumpkin Noodle Soup

Nothing beats thick and creamy Thai pumpkin noodle soup! The aromaticflavours of ginger, spring onion, coconut milk and coriander/cilantro combine to create a yummy vegetarian meal.

Recipe from: A Little Bit Yummy

Low FODMAP Carrot & Corn Fritters

These low FODMAP carrot and corn fritters are packed full of veggies and make a delicious light dinner! We love eating them by themselves with a side salad or using the fritters as burger patties. These fritters can be served hot or cold and the batter will last several days in the fridge.

Recipe by: A Little Bit Yummy

Lentil Squash Sweet Potato Stew

ThisHEARTY low FODMAP stew is seasoned with a heavenly blend of herbs and spices. It makes the perfect winter warmer for the colder months.

Recipe from: Lauren Renlund RD

This yummy low FODMAP pumpkin and carrot risotto combineszesty lemon flavours with creamy rice and sweet roast veggies. It’s the perfect comfort dish.

Recipe by: A Little Bit Yummy

Low FODMAP Chopped Asian Salad

Nothing beats fresh veggies! Let this beautify chopped Asian salad inspire your taste buds… we love how it uses fresh ginger, lemon juice, and sesame oil to create a refreshing dressing.

Recipe from: Karlijn’sKitchen

Low FODMAP Vegan Shepherd’s Pie

This is the ULTIMATE low FODMAP vegan shepherd’s pie recipe! Smooth creamy mash topped with vegan cheese creates a hearty meal the whole family will love.

Recipe from: A Little Bit Yummy

Low FODMAP Broccoli Fritters

Enjoy these broccoli fritters as part of a TASTY FODMAP friendly dinner! Each portion contains a low FODMAP serve of broccoli so you can enjoy these with confidence.

Recipe from: Kate Scarlata RD

Low FODMAP Greek Inspired Rice Bowl

This QUICK and EASY low FODMAP Greek-inspired rice bowl is a must-have for your menu. You can easily adapt it to suit what your taste buds are craving on the day.

Recipe from: IBS Nutrition

Enjoy this yummy carrot and fennel soup with a side of crunchy low FODMAP bread. This recipe freezes well so make a batch and stash it in your freezer!

Recipe from: A Little Bit Yummy

Juicy Lamb Dinner Recipes

Slow Cooked Lamb Casserole

Love tender lamb? So do we! This slow cooked lamb casserole makes the perfect family meal.

Recipe from: Monash FODMAP

Minty Noodle Salad with Lamb Chops

Pair these lovely lamb chops with our low FODMAP mint herb pesto, fresh rocket, and rice noodles.The orange and cucumber salsa balances the rich flavours of this dish. This meal is wonderful on warm summer evenings.

Recipe from: A Little Bit Yummy

These low FODMAP sweet potato fritters melt in your mouth and the combo of fresh Asian flavoursmakes them super tasty. These little beauties freeze and reheat well, so make a double batch and pop some in the freezer for later.

Recipe from: A Little Bit Yummy

Low FODMAP Spiced Lamb Flatbreads

These spiced flatbreads are great for a crowd. They are packed full of Middle-Eastern flavours and melt-in-your-mouth lamb. They are so good your guests won’t know what’s hit ’em.

Recipe from: She Can’t Eat What

Low FODMAP Simple Lamb Stew

This SIMPLE low FODMAP lamb stewis slow cooked to perfection. Make life easy by preparing it the night before or in the morning before you head out to work. Come home to a delicious dinner.

Recipe from: A Little Bit Yummy

DeliciousBeef Dinner Recipes

Low FODMAP Spaghetti Bolognese

Spaghetti bolognese is the ideal last-minute dinner. With the right herbs, you can bring together a little bit of Italy right to your door.

Recipe from: A Little Bit Yummy

Super Quick Korean Beef

Need a 15-minute meal? Then this Korean Beef recipe is for you! This dish is ‘Korean’ because it combines typically used flavors like salty soy, sweet brown sugar, spicy hot pepper along with the aromatic ginger and toasted sesame oil.

Recipe from: FODMAP Everyday

Slow Cooked Beef Cheeks

These tender slow-cooked beef cheeks just melt in your mouth. Enjoy with lashings of gravy and creamy mashed potato.

Recipe from: A Little Bit Yummy

Yummy Chicken Dinner Recipes

Low FODMAP Chicken Alfredo Pasta Bake

This heavenly low FODMAP chicken alfredo pasta bake is pasta at its finest. Create your own twist to this family favourite by adding an extra handful of your favourite fresh herb.

Recipe from: A Little Bit Yummy

Chicken and Rice Vermicelli Confetti Salad

A taste of Asia at your fingertips! Try this low FODMAP chicken and rice vermicelli confetti salad and let your taste buds be transported. This recipe should make about 4 serves.

Recipe from: Kate Scarlata RD

Rustic Chicken Saagwala

This low FODMAP rustic chicken saagwala has been specifically adapted for low FODMAP foodies to enjoy! Enjoy this dish with freshly cooked rice and a side of green beans and grilled eggplant.

Recipe from: A Little Bit Yummy

Sticky Chinese Chicken Bake

This low FODMAP sticky Chinese chicken bake is sure to be a hit with the whole family! It is the perfect blend of sweet and savoury.

Recipe from: A Little Bit Yummy

Chicken Quinoa Salad

This low FODMAP chicken quinoa salad makes a fab recipe for a warm summer evening. It’s packed full of veggies and fruit along with good sources of protein.

Recipe from:IBS Free At Last

Fabulous Fish Dinner Recipes

Fettuccini with Salmon & Vegetables

Your gut will love this meal! It’s full of omega 3 from the salmon, packed full of nutrition from the veggies and it’s downright delicious.

Recipe from:Everyday Nutrition

This maple-soy marinade creates beautifully sticky and sweet low FODMAP salmon skewers. Cook on the BBQ or under the grill for a tasty salmon dish.

Recipe from: A Little Bit Yummy

Chilli Coconut Crusted Fish

Simple fresh and vibrant flavours make this easy fish dish a winner. Serve it with homemade wedges and a green salad.

Recipe from: A Little Bit Yummy

Maple Mustard Baked Salmon

Low FODMAP maple mustard baked salmon is a nutritious meal packed with OMEGA-3 fats and a fab way to enjoy fresh fish.

Recipe from: Lauren Renlund RD

Low FODMAP Mediterranean Baked Fish

This is a really simple but very tasty low FODMAP meal. Just pre-boil the potatoes, place them in a baking tray with the other ingredients then cook in the oven for 15 minutes and it’s ready!

Recipe from: Cook Low FODMAP

Tasty Pork Dinner Recipes

Low FODMAP Sticky Pork Ribs

These low FODMAP sticky pork ribs make awesome BBQ food! They are simply delicious and well worth the effort.

Recipe from: A Little Bit Yummy

Steamed Pork & Prawn Dumplings

Did someone say dumplings?! 8 wonton wrappers is a low FODMAP serve… this means wontons can officially be back on the menu.

Recipe from: FODMAPPED

Orange Thyme Pork Skewers

These low FODMAP orange thyme pork skewers are perfect for your next gathering or for a week meal. Soak them in delicious orange thyme marinade for succulent pork skewers.

Recipe from: A Little Bit Yummy

Pork Loin Pot Roast with Red Wine Reduction

Pot roasts are perfect for convenience meals! Theyare great when you’re in need of a quick and simple dinner that is nutritious and will also impress.

Recipe from: The Friendly Gourmand

Lemongrass and Cilantro Pork Meatballs

These lemongrass and cilantro pork meatballs make a delish meal. They combine Asian flavours your whole family will love!

Recipe from: A Little Bit Yummy

We hope this collection of yummy low FODMAP dinner recipes inspires you to have fun cooking! As always remember that the strict low FODMAP diet is only short-term, regaining your food freedom through the FODMAP reintroduction phase will make cooking easier.

Are you ready to take control of your gut symptoms?

Yes, I want to!

No thanks, my gut is perfect.

More Tools to Help

We know that taming your gut symptoms can be challenging but we’re here to help! We can support you through your journey from starting the low FODMAP diet to reintroducing FODMAPs and finding your food freedom in ourFODMAP Made Easy programme.

Explore our 850+ delicious low FODMAP recipes, plan your meals with our weekly meal plans, track your symptoms, and get extensive help for all the stages of the low FODMAP diet through our e-courses. All our resources are dietitian reviewed. So what are you waiting for? Come and join us in the FODMAP Made Easy programme!

34 Low FODMAP Dinner Recipes - A Little Bit Yummy (2024)

FAQs

What foods are unlimited on low Fodmap diet? ›

Instead, base your meals around low FODMAP foods such as:

Eggs and meat.
Certain cheeses such as brie, Camembert, cheddar and feta.
Almond milk.
Grains like rice, quinoa and oats.
Vegetables like eggplant, potatoes, tomatoes, cucumbers and zucchini.
Fruits such as grapes, oranges, strawberries, blueberries and pineapple.

Explore More ›

Why do I feel worse on low Fodmap diet? ›

If you have SIBO, the process of starving your overgrown gut bacteria may produce detox symptoms, making you feel worse before you feel better. But even if you feel great on the elimination phase, it's not meant to be permanent.

Find Out More ›

Are taco shells low in FODMAP? ›

Hard Corn Taco Shells are low FODMAP in servings up to 2 shells or 28 grams. Cheddar cheese is a low-lactose cheese. A low FODMAP serving is 2 slices or 40 grams. Lettuce: Iceberg, butter, and red coral lettuce contain only trace amounts of FODMAPs.

Is peanut butter low in FODMAP? ›

Peanut Butter is Low in FODMAPS

While almonds, cashews, and pistachios are fairly high in FODMAPs, peanuts, pecans, and walnuts are considered low FODMAP foods. This is because peanuts are technically part of the legume family, they're safe for a low FODMAP diet.

What chips are low in FODMAP? ›

Most original (salted but not seasoned) corn chips are low FODMAP. Additionally, plain potato chips like Lays Classic or Ruffles Original are low FODMAP.

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Are bananas high in FODMAP? ›

An unripe banana (100g) is low in oligo-fructans, making it safe to eat on a low FODMAP diet. A ripe banana is high in oligo-fructans, making it high in FODMAPs. However, a third of a ripe banana (33g) should be tolerated by most individuals with IBS.

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Is coffee low in FODMAP? ›

Some instant coffees and coffee substitutes may contain chicory root which is a high FODMAP ingredient. Ground coffee – brewed and espresso – other coffees prepared from 100% ground coffee beans are considered low FODMAP. You can use these however you like, just make sure you choose a low FODMAP milk.

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What butter can you have on FODMAP? ›

In fact, butter, as a fat, contains no FODMAPs at all. This means that butter is totally suitable on the low FODMAP diet. However, there is a caveat. Fats can affect gut motility, and, as Monash writes, can be an additional symptom trigger when consumed in excess.

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Can I eat as much low FODMAP food as I want? ›

Portion sizes are crucial on a low-FODMAP diet. Just because a food is classed as low FODMAP doesn't mean you can eat it in unlimited quantities, and some high-FODMAP foods are safe to eat in small portions. The goal of a low-FODMAP diet is to reduce the overall level of FODMAPs – it's not a FODMAP-free diet.

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How do I not get hungry on a low FODMAP diet? ›

Monash recommends spacing your meals and snacks at least 3-4 hours apart. If you find that you are hungry within this 3-4 hour window, try snacking on foods that are FODMAP free or have a very large safe serving size. These can be eaten freely and according to your appetite.

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How do I eat enough on a low FODMAP diet? ›

How to get enough fiber on the FODMAP diet?

200 – 300 grams of fruit.
At least 250 grams of vegetables.
40 grams of oats.
200 grams of brown rice, quinoa, soba noodles, brown rice noodles or potatoes.
2 slices (70g) of whole grain sourdough bread.
50 grams of nuts and seeds.
A small serving of low FODMAP beans.

Jan 5, 2020

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Can you have a cheat day on low FODMAP? ›

Low FODMAP alternatives can help many people feel better as early as two days into the elimination phase, but for some people it can take weeks. Don't be discouraged! It is also important to note that cheat days are certainly not recommended on this diet.

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