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Easy low FODMAP recipes (vegetarian and vegan)

BY Georgia McDermott
An aerial view of two white bowls of FODMAP-friendly chilli oil noodles. The bowls sit atop a light grey stone background, and one bowl is the centre of the image, while the other peeks out of the top lefthand corner. The bowl in the centre has a fork in it, poking out the top right hand side of the image. The noodles are casually topped with spring onion greens, toasted sesame seeds and cucumber batons

There’s a time and a place for an intricate low FODMAP lasagne. A busy weeknight is not one of those times or those places, which is why I wanted to write this roundup of easy low FODMAP recipes. They’re all gluten free and vegetarian or vegan. Equally as important: they are all quick and easy weeknight meals that are ready in a flash.

I have catered to all meals in this roundup: from breakfast to dessert and everything in between. Consider this ‘the best of’ my quick and simple low FODMAP recipes.

Easy low FODMAP recipes that are vegetarian or vegan

This recipe roundup features all the easiest and quickest low FODMAP recipes on my website. Where possible, each recipe includes substitutions to account for a number of different dietary requirements within the niche. I aim to provide soy free, corn free, xanthan gum free and nut free options where possible.

More low FODMAP recipes

Easy low FODMAP breakfasts

I find breakfast to be the trickiest meal of the day to cater for. I can never be bothered cooking up something elaborate or long winded – it needs to be quick and easy. These recipes fit that bill, and also happen to be delicious.

Gluten free buckwheat pancakes

These pancakes are an easy breakfast recipe that use 100% buckwheat flour. All you have to do is mix and bake – no equipment required. These pancakes contain yoghurt and egg, although the yoghurt can be dairy free. Stay tuned for a vegan version. This is a recipe in my buckwheat flour e-book.

Because there are a few buckwheat recipes in this roundup, a quick note. Buckwheat flour is 100% gluten free. Despite the name, buckwheat bears no relation to wheat whatsoever. It is more closely related to rhubarb. Buckwheat is safe for gluten free diets.

While the FODMAP diet is not a gluten free diet per se, a lot of wheat products are high FODMAP.

A side on image of a stack of buckwheat flour pancakes on a white speckled ceramic plate atop a white stone bench top. The pancakes are golden brown and dotted with chocolate chips.

Low FODMAP overnight oats

For those who are short of time in the morning, there is no better breakfast than a make ahead option. These low FODMAP overnight oats are quick and easy to make and can be adapted as you see fit. If you can’t have oats, I have an oat free, gluten free recipe as well.

Low FODMAP overnight oats
An easy and delicious low FODMAP breakfast you can make ahead.
Check out this recipe
An aerial image of a bowl of low FODMAP overnight oats topped with caramelised bananas and fresh blueberries. The bowl sits on a wooden table and a denim blue linen tablecloth. A hand sticks a spoon into the bowl from the bottom left hand side
An aerial image of a bowl of low FODMAP overnight oats topped with caramelised bananas and fresh blueberries. The bowl sits on a wooden table and a denim blue linen tablecloth. A hand sticks a spoon into the bowl from the bottom left hand side

Gluten free porridge

There’s nothing better than a steaming bowl of porridge on a winter morning. This recipe hits that spot – no oats required. Like the overnight oat recipe, this can be customised to cater to multiple dietaries.

Gluten free porridge recipe (no oats)
A delicious winter warmer that takes no time to cook. Gluten free, nut free, low FODMAP and easily vegan.
Check out this recipe
An aerial image of a sunlit bowl of gluten free porridge topped with banana coins, maple syrup and toasted hemp seeds. The bowl sits on a white marble table and two water glasses sit to the top left of the image
An aerial sunlit image of a bowl of gluten free porridge topped with bananas, maple syrup and yoghurt

Gluten free protein pancakes without banana

Protein pancakes are hard to master when you choose a protein with minimal ingredients. These gluten free protein pancakes without banana (or flour) took me a while to master, but I’m glad I persisted. They are filling, delicious, easy to make and low FODMAP to boot.

Gluten free protein pancakes without banana
Delicious flourless and banana free protein pancakes.
Check out this recipe
An aerial view of gluten free pancakes topped with fresh raspberries on a white speckled ceramic plate. Two water glasses sit in the top left corner and cast a shadow across the pancakes
An aerial view of a bright blue ceramic plate topped with gluten free protein pancakes smothered in peanut butter and topped with banana coins, choc chips and maple syrup. The plate sits on a white marble table that is in filtered sunlight.

Gluten free buckwheat wraps without xanthan gum

These buckwheat wraps are one of my FAVOURITE recipes right now. I make a double batch every few weeks and store them in the freezer. Whenever the mood strikes, I simply defrost one in the microwave. You can use these wraps for actual wraps or as a tortilla. I like to pop them on top of nearly set scrambled eggs for a TikTok style egg wrap.

Buckwheat wraps (gluten free)
Easy and delicious buckwheat wraps that are xanthan gum free, nut free and can easily be vegan.
Check out this recipe
An aerial image of buckwheat wraps on a cooling rack atop a white marble table
A macro close up of a gluten free buckwheat wrap on a cooling rack

Easy low FODMAP lunches

I always find lunch recipes hard to develop because lunch is really just leftover dinner at my house. With that said, I’ve dug deep and settled on these easy low FODMAP recipes that cater to a variety of lunch styles. In addition, none of them are pungently scented so they work for the office.

Gluten free wraps without xanthan gum (vegan)

I’ve already posted the buckwheat wraps, but I figured these regular wraps should get a mention too. They’re super easy to make and can use a variety of gluten free flours, based on what you have on hand.

Gluten free wraps without xanthan gum
Easy, delicious and customisable gluten free vegan wraps.
Check out this recipe
An aerial sunlit view of three gluten free wraps atop a white speckled ceramic plate on a white benchtop. Glasses of water sit in the top left and right hand corners, creating a light and shadow pattern across to the right of the image
An aerial sunlit view of three gluten free wraps atop a white speckled ceramic plate on a white benchtop. Glasses of water sit in the top left and right hand corners, creating a light and shadow pattern across to the right of the image

Low FODMAP vegan chilli oil noodles

These low FODMAP chilli oil noodles are a quick and easy low FODMAP vegan lunch. I like using my gluten free egg noodles from Intolerance Friendly Kitchen, but regular gluten free pasta is a quick hack for noodles.

FODMAP friendly chilli oil noodles
Deliciously quick and simple low FODMAP vegan chilli oil noodles.
Check out this recipe
An aerial view of two white bowls of FODMAP-friendly chilli oil noodles. The bowls sit atop a light grey stone background, and one bowl is the centre of the image, while the other peeks out of the top lefthand corner. The bowl in the centre has a fork in it, poking out the top right hand side of the image. The noodles are casually topped with spring onion greens, toasted sesame seeds and cucumber batons
An aerial view of a white bowl of FODMAP friendly chilli oil noodles. The noodles are casually strewn about in the bowl, and topped with cucumber batons, spring onion greens and sesame seeds. The bowl sits atop a dark grey steel backdrop, which contrasts with the white bowl and vibrant chilli red tinted hue of the noodles

Low FODMAP pasta

This quick low FODMAP pasta is a delicious flavour base for a weeknight meal. You can jazz it up with veg and other ingredients, but it is truly delicious as is.

Low FODMAP Pasta
An easy and delicious low FODMAP pasta base that can be customised with any additions you like.
Check out this recipe
An aerial image of a low FODMAP pasta dish in a an olive green skillet atop a white marble table. The pasta is topped with parsley, parmesan and red chlli.
An aerial image of a low FODMAP pasta dish in a an olive green skillet atop a white marble table. The pasta is topped with parsley, parmesan and red chlli.

Gluten free buckwheat bread

I have been on a real buckwheat bender lately. I love the elasticity buckwheat provides, and it seems to work well for my sensitive digestive system too. This bread is an easy buckwheat loaf that makes for a great sandwich. It keeps well for days, which is more that can be said for other gluten free breads.

Gluten free buckwheat bread
An easy and delicious buckwheat bread that is gluten free and xanthan gum free. Perfect for sandwiches, toast or toasties.
Check out this recipe
A side on view of a loaf of gluten free buckwheat bread on a white marble table. The loaf has been sliced and faces the camera, revealing the fluffy inner crumb. A second loaf sits off on angle behind the loaf.
A side on view of a loaf of gluten free buckwheat bread on a white marble table. The loaf has been sliced and faces the camera, revealing the fluffy inner crumb. A second loaf sits off on angle behind the loaf.

Low FODMAP high protein green spaghetti

This green spaghetti tastes like a nice pesto-esque pasta. What hides inside, though, is a lot of greens and protein from cottage cheese and canned beans. Of course, both of these ingredients adhere to low FODMAP guidelines to ensure you get a low FODMAP serve of each (yes, it exists). I know that not everywhere sells lactose free cottage cheese, so I also have a recipe for it.

Green protein pasta sauce
A delicious and fun way to get some vegetarian protein in.
Check out this recipe
A close up aerial view of a white speckled ceramic plate topped with spaghetti in green protein pasta sauce. The spaghetti is then topped with freshly grated parmesan, black pepper and garlic infused oil.
A side on sunlit view of a white ceramic plate topped with spaghetti in a green protein pasta sauce. The spaghetti is topped with grated parmesan, freshly cracked pepper and garlic infused oil. It sits atop a white stone benchtop and a glass of water sits to the right of the plate.

Easy low FODMAP snacks

What is a list of easy low FODMAP recipes without a snack section? Nothing, that’s what. Below are my favourite easy snacks that are speedy, delicious and low FODMAP as well.

Low FODMAP garlic feta dip

This easy low FODMAP recipe could barely be simpler to make. Garlic infused oil, Danish feta and yoghurt combine to make a speedy, delicious and garlic centric snack.

Low FODMAP garlic dip
An incredibly simple and delicious dip for your low FODMAP friends.
Check out this recipe
An aerial image of a white ceramic bowl filled with low FODMAP garlic dip on a crudite board. The board sits atop a dark blue backdrop and water glasses sit to the top of the image.
An aerial image of a white ceramic bowl filled with low FODMAP garlic dip on a crudite board. The board sits atop a dark blue backdrop and water glasses sit to the top of the image.

Low FODMAP date bark bites

With date bark all over the internet, I had to post my own rendition. These low FODMAP date bites come in the perfect low FODMAP serve so that you can enjoy the trend too.

Low FODMAP date bark bites
A low FODMAP take on the viral date bark.
Check out this recipe
A brightly lit image of date bark bites with peanuts, butter butter, a chocolate coating and a sprinkle of sea salt flakes. The bites sit on a white speckled ceramic plate atop a white bench top.
A brightly lit image of date bark bites with peanuts, butter butter, a chocolate coating and a sprinkle of sea salt flakes. The bites sit on a white speckled ceramic plate atop a white bench top.

Vegan, gluten free blueberry muffins

A recipe that uses a single flour (not an expensive blend) is the hallmark of an easy gluten free recipe. These vegan, gluten free blueberry muffins do that just that. They are nut free, xanthan gum free (although there is an option to include it) and absolutely delicious.

Vegan gluten-free blueberry muffins
Easy and delicious blueberry muffins that contain only one flour (no blends).
Check out this recipe
A close up of some vegan, gluten free blueberry muffins in a rustic muffin tray
A stack of blueberry filled vegan, gluten free muffins against a mottled blue backdrop

Gluten free low FODMAP zucchini fritters

These fritters are a delicious little snack to have on hand. They have a number of different flour options to suit a variety of diets, and are the perfect way to use up those summer zucchini.

Gluten free zucchini fritters
Simple and delicious low FODMAP zucchini fritters that are perfect for a snack or lunch.
Check out this recipe
A side on view of a stack of gluten free zucchini fritters on a white speckled ceramic plate atop a white marble table. The top fritter is topped with yoghurt and some spring onion greens, and a pinch bowl of extra greens sits to the right of the stack. Another fritter sits in the front left of the image.
An aerial close up view of a gluten free zucchini fritter topped with a dollop of yoghurt and spring onion greens on a white speckled ceramic plate

Homemade lactose free cottage cheese

Cottage cheese is really having a moment, so I couldn’t let the lactose intolerant girlies miss out. Although lactose free cottage cheese is sometimes available here in Australia, it’s generally very expensive. I wanted to offer a cheaper alternative and something for people in places where it’s not accessible.

Lactose free cottage cheese
An easy lactose free alternative to store bought.
Check out this recipe
An aerial sunlit view of homemade lactose free cottage cheese. The cottage cheese is in a white speckled ceramic bowl surrounded by water glasses which create a light and shadow pattern over the image
An aerial sunlit view of homemade lactose free cottage cheese. The cottage cheese is in a white speckled ceramic bowl surrounded by water glasses which create a light and shadow pattern over the image

Easy low FODMAP dinners

Gluten free lemon tofu

This lemon tofu is a speedy and simple ode to the lemon chicken I used to love before going pescetarian. It’s a delicious vegetarian or vegan weeknight dinner that is at home paired with rice, veggies or whatever else you like.

Lemon tofu (gluten free, low FODMAP, vegan option)
An easy and delicious vegetarian or vegan take on the classic.
Check out this recipe
An aerial close up of a white ceramic bowl filled with lemon tofu, rice, sesame seeds and spring onion greens. The bowl sits atop a dark steel backdrop.
An aerial close up of a white ceramic bowl filled with lemon tofu, rice, sesame seeds and spring onion greens. The bowl sits atop a dark steel backdrop.

Low FODMAP spaghetti aglio e olio

All of the garlic and none of the FODMAPs, this garlic infused pasta is simple yet heavenly. By making your own garlic oil you get a bold garlic flavour, just as the Italians intended.

FODMAP-friendly spaghetti aglio e olio
A delicious, garlic centric pasta that is ready in a flash.
Check out this recipe
An aerial view of three white ceramic plates loaded with FODMAP friendly pasta aglio e olio. The spaghetti is topped with fresh chopped parsley, chilli flakes and finely grated parmesan. The plates are set against a white marble backdrop and a plate of extra chopped parsley sits in the top lefthand corner.
An aerial view of two plates of FODMAP friendly spaghetti aglio e olio. The spaghetti sits atop two white ceramic plates of varying sizes and is rustically presented. A chopping board topped with chopped parsley sits in the top righthand corner, and a fork pokes out from a plate of spaghetti in the bottom lefthand corner.

Low FODMAP vegan chilli

This low FODMAP chilli is one of my favourite freezer stash recipes. It’s easy to make and makes a lot, so you’ll have chilli leftovers for days. I designed the recipe so that you can eat a big bowl of it as a standalone meal without FODMAP concerns. However, it is also great with rice, salad or as a vegan options for tacos, tortillas or nachos.

Low FODMAP vegan chilli
A delicious vegan chilli that makes a lot – perfect for meal prep.
Check out this recipe
A side on brightly lit view of a plate of FODMAP friendly vegetarian chilli served with salad, guacamole, a wedge of lime, some fodmap friendly 'pickled red onion', corn chips, sour cream and tomatoes. It sits atop terracotta tiles in bright sunlight, with the shadow of some palm leaves in the background of the image
An aerial close up view of a bowl of colourful FODMAP friendly vegetarian chilli. The chilli is in a beige speckled open faced ceramic bowl which sits atop a beige linen backdrop. In the bowl is rice, chilli, pickled red cabbage, corn chips, lactose free sour cream topped with chilli oil and coriander. The bowl is casually arranged

Sweet and sticky ginger tofu

This tofu is one of my favourite weeknight meals. It’s flavoursome yet comforting and incidentally vegan. The perfect easy low FODMAP recipe.

Sweet and sticky ginger tofu
A speedy low FODMAP vegan meal that is full of flavour.
Check out this recipe
A close up aerial view of a bowl of sweet and sticky ginger tofu with ginger sesame rice and Asian greens. The meal sits in a pale green open faced bowl against a textured olive linen backdrop
A close up aerial view of a bowl of sweet and sticky ginger tofu with ginger sesame rice and Asian greens. The meal sits in a pale green open faced bowl against a mottled navy coloured backdrop

Low FODMAP vegan bolognese

I could eat this bolognese every week and never get sick of it. Bolognese was one of the only meat dishes I enjoyed before going pescatarian, so it has a nostalgic quality for me. This vegan low FODMAP version hits all the right notes and freezes like a dream. I love to keep some in the freezer for an easy weeknight fix.

Low FODMAP vegan bolognese
My favourite thing to make and my favourite thing to eat.
Check out this recipe
An aerial view of four plates of FODMAP friendly vegan bolognese on dark blue ceramic plates against a dark blue steel backdrop
An aerial view of four plates of FODMAP friendly vegan bolognese on dark blue ceramic plates against a dark blue steel backdrop

Easy low FODMAP desserts

This wouldn’t be a proper recipe roundup without some easy low FODMAP desserts, would it? These are some of favourite speedy and simple recipes. They are all gluten free and low FODMAP, with plenty of vegan options as well.

Gluten free mug cake

If you follow me on Instagram, you’ll know that I’m a fiend for a mug cake these days. I have developed many a mug cake recipe – vegan, gluten free and otherwise. While I’ve linked the vanilla version, here is an extensive list of all the mug cake recipes on my site:

Gluten free mug cake
An easy and delicious low FODMAP dessert that's ready in 10 minutes.
Check out this recipe
An aerial image of a gluten free vanilla mug cake topped with vanilla ice cream and rainbow sprinkles. The mug cake is in a white speckled ceramic mug on a white marble table
An aerial image of a gluten free vanilla mug cake topped with vanilla ice cream and rainbow sprinkles. The mug cake is in a white speckled ceramic mug on a white marble table

Lactose free mini burnt Basque cheesecake

I am constantly making this cheesecake recipe because I love how quick and easy it is. 3 ingredients are all you need to satisfy that cheesecake craving. Perfect for small households.

Three ingredient mini cheesecake
A delicious lactose free treat that is super quick and easy to make.
Check out this recipe
A burnt Basque style mini cheesecake sprinkled with icing sugar against a mottled metallic backdrop
An aerial view of mini Burnt Basque style cheesecake on a white table

Vegan gluten free chocolate cake

This vegan, gluten free chocolate cake is a direct descendent of my easiest ever gluten free chocolate cake. The original uses a single flour (white rice flour) and contains no xanthan gum or nuts. Simply mix and bake!

This vegan version uses white rice flour along with tapioca flour. Tapioca flour, as a starch, helps give the cake elasticity and replaces the eggs. This version is also super simple to make, nut free and xanthan gum free.

Vegan gluten free chocolate cake
A delicious and simple vegan gluten free chocolate cake that is nut free and xanthan gum free.
Check out this recipe
A dark and moody image of a gluten free vegan chocolate cake topped with buttercream and sea salt flakes. The cake has been sliced and one slice has been removed.
An aerial close up of a vegan gluten free chocolate cake topped with chocolate buttercream and sea salt flakes. The cake has been sliced and one slice has been removed, revealing the dark steel backdrop underneath.

Gluten free banana cake with lactose free cream cheese icing

One more single flour cake, because what could be easier? This delicious gluten free banana cake is another mix and bake number that tastes far more impressive than it should. It’s also egg free, nut free and vegan if you use the vegan icing option. Something for everyone!

Gluten free banana cake (vegan option)
A delicious banana cake that uses a single flour (no mixes). It's nut free, xanthan gum free and accidentally vegan with a vegan icing.
Check out this recipe
A gluten free banana cake topped with a lactose free cream cheese icing. The cake is set against a dark backdrop on a white plate. A hand extends down over the top of the image to sprinkle icing sugar onto the cake.

Grain free vegan tahini cookies

If you’re after easy recipes, it couldn’t get easier than these 3 ingredient tahini cookies. They are vegan, nut free, grain free, refined sugar free, etc. There’s also a peanut butter version, which is slightly lower FODMAP (so you can eat more of them).

Gluten free tahini cookies
The easiest cookie recipe you have ever made – only 3 ingredients necessary.
Check out this recipe
A close up of a gluten free tahini cookie studded with melting dark chocolate and topped with sea salt flakes. It is set against a worn wooden backdrop with grain and white paint marks
A close up of a gluten free tahini cookie studded with melting dark chocolate and topped with sea salt flakes. It is set against a worn wooden backdrop with grain and white paint marks

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