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Gluten free low FODMAP recipes

BY Georgia McDermott
A plate of vegan, gluten free and FODMAP friendly dumplings sit atop a white marble table. The dumplings are pleated, and drizzled with chilli oil, tamari and spring onion greens. Chopsticks rest on the edge of the plate and a small ceramic dish of spring onion greens sits to the left of the dumplings

Most of the recipes I develop are gluten free low FODMAP recipes. The low FODMAP diet is not a gluten free diet in and of itself, but wheat and gluten containing grains are higher FODMAP than gluten free grains. As such, the diets are quite closely aligned, with some key differences.

An aerial image of a piece of toast on a mottled grey backdrop. The toast is topped with smashed peas, herbs, chili flakes and lactose free ricotta.

Gluten free low FODMAP recipes

I wanted to write a recipe roundup of all my favourite gluten free low FODMAP recipes. This is for people like me who follow a gluten free diet and a low FODMAP diet simultaneously. These are my top 20 favourite low FODMAP and gluten free recipes I have developed over the years. They are mostly vegetarian or vegan, and there are plenty of nut free and xanthan gum free options. I have divided the recipes into sweet and savoury for ease of use.

A side on view of gluten free almond croissants. The croissants are all facing the camera, exposing their lamination and beautiful layers. The croissants are being sprinkled with icing sugar that comes down from the top of the image

More gluten free low FODMAP recipes

If you’re on the market for more gluten free low FODMAP recipes, look no further!

Savoury gluten free low FODMAP recipes

Low FODMAP vegan bolognese

This low FODMAP vegan bolognese will be familiar to anyone who follows my Instagram. It’s made with tofu instead of legumes for a low FODMAP protein source. Serve it with some gluten free pasta (my favourite is Green Olive Organics) and it’s a quick weeknight meal.

Low FODMAP vegan bolognese
A quick and easy low FODMAP vegan meal that uses tofu as the protein source.
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

Gluten free low FODMAP vegetarian moussaka

This gluten free LOW FODMAP vegetarian moussaka uses the tofu mince idea and expands on it. With layers of roasted eggplant, zucchini and potato and a creamy bechamel, this moussaka is a winter comfort food dream. You can also make it completely vegan by using plant based dairy in the bechamel. Be sure that said dairy is low FODMAP, though.

Low FODMAP vegetarian moussaka
A delicious gluten free, low FODMAP, nut free and vegetarian or vegan comfort food dish that is perfect for meal prep.
Check out this recipe
A tray of FODMAP friendly vegetarian moussaka sitting on a light tiled surface in bright sunlight. The top of the moussaka is cheesy, golden and caramelised. Around the edges of the moussaka tray and glasses of water lit with sunlight, a plate and a white linen cloth.
A tray of FODMAP friendly vegetarian moussaka sitting on a light tiled surface in bright sunlight. The top of the moussaka is cheesy, golden and caramelised. Around the edges of the moussaka tray and glasses of water lit with sunlight, a plate and a white linen cloth.

Low FODMAP vegetarian curry

This curry sauce is one of my favourite low FODMAP dishes. It is onion and garlic free and can be used for any sort of protein you like, whether that’s vegetarian or not. You can add some of my lactose free paneer, too, for a cheesy hit. While you’re at it, how about some gluten free and low FODMAP cheesy naan?

Low FODMAP vegetarian curry
A delicious low FODMAP curry that is vegetarian but vegan with a few quick substitutes
Check out this recipe
An aerial view of a skillet filled with FODMAP friendly curry that has been topped with a swirl of cream. The skillet sits atop a white marble table which is surrounded by plates of curry, water glasses and a white linen tablecloth.
An aerial view of a skillet filled with FODMAP friendly vegetarian curry. The vibrant orange curry gravy is swirled with white coconut milk, creating a beautiful marbled effect. Pieces of tofu poke out from the gravy. The skillet is set on a white marble backdrop, and some glasses of water sit in the top of the image.

Gluten free, low FODMAP vegetarian or vegan Pad Thai

I spent years (on and off!) developing this low FODMAP Pad Thai recipe. It contains as many of the authentic ingredients as low FODMAP constraints allow for an A+ result. It’s also vegetarian but easily made vegan and/or egg free.

Low FODMAP Pad Thai (vegetarian, vegan option)
A delicious Pad Thai that is as close to the authentic version as a low FODMAP vegetarian can get.
Check out this recipe
An aerial view of a black skillet filled with FODMAP friendly Pad Thai on a white marble table. A glass of water sits to the top left of the image, catching sunlight. The Pad Thai is casually arranged and topped with spring onion greens, bean sprouts, toasted peanuts and wedges of lime
An aerial view of a black skillet filled with FODMAP friendly Pad Thai on a white marble table. A glass of water sits to the top left of the image, catching sunlight. The Pad Thai is casually arranged and topped with spring onion greens, bean sprouts, toasted peanuts and wedges of lime

Gluten free vegan dumplings

These gluten free dumplings are one of my absolute favourite recipes from my cookbook, Intolerance Friendly Kitchen. The dumpling wrappers are vegan, gluten free, nut free and xanthan gum free, and the filling is vegan and low FODMAP.

A plate of vegan, gluten free and FODMAP friendly dumplings sit atop a white marble table. The dumplings are pleated, and drizzled with chilli oil, tamari and spring onion greens. Chopsticks rest on the edge of the plate and a small ceramic dish of spring onion greens sits to the left of the dumplings

Low FODMAP vegan chilli

This chilli is a delicious low FODMAP vegan take on the meat based version. It has an option for the protein: a low FODMAP quantity of canned beans for a soy free option, or tofu for a legume free option (or both!)

FODMAP friendly vegetarian chilli
An easy and delicious vegetarian/vegan chilli that has a legume free option and a soy free option
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

Gluten free sourdough bread

This easy gluten free sourdough recipe was my first sourdough and it’s still one of my favourites. It uses low FODMAP flours to ensure it is both gluten free and low FODMAP.

Gluten free sourdough bread
An easy and delicious recipe for gluten free sourdough bread.
Check out this recipe
An aerial image of gluten free sourdough bread toasted and topped with sliced avocado. The toast sits on a white ceramic plate atop a white marble table.
An aerial image of gluten free sourdough bread toasted and topped with sliced avocado. The toast sits on a white ceramic plate atop a white marble table.

Gluten free sourdough pizza bases

While we’re on the topic of gluten free sourdough (get your starter ready) how about these gluten free sourdough pizza bases? They’re easy, delicious and perfect with my low FODMAP pizza sauce recipe.

A gluten free sourdough margherita pizza against a white marble backdrop with a glass of water in the top right corner

Low FODMAP, gluten free minestrone

A light and brothy yet rich and comforting low FODMAP minestrone that uses gluten free pasta for a delicious winter weeknight dish.

Low FODMAP minestrone
A delicious and speedy warming weeknight dinner that is naturally vegan and nut free.
Check out this recipe
An aerial close up view of a white speckled ceramic bowl filled with low FODMAP minestrone. The minestrone is topped with garlic infused oil, fresh herbs and parmesan. The bowl sits atop a white marble table
An aerial close up view of a white speckled ceramic bowl filled with low FODMAP minestrone. The minestrone is topped with garlic infused oil, fresh herbs and parmesan. The bowl sits atop a white marble table

Vegan, low FODMAP grain free sausages

Ah, the sausages. They are a little bit fiddly to make, but are genuinely one of my favourite recipes I have developed. They’re low FODMAP, vegan, nut free, grain free and weird ingredient free. They brown like sausages do, too.

Vegan, gluten free sausages
Low FODMAP, nut free, xanthan gum free, grain free – what can't these sausages do?
Check out this recipe
A moody side on view of a person holding out two sausage sandwiches with vegan sausages smothered in tomato sauce.
A moody side on view of a person holding out two sausage sandwiches with vegan sausages smothered in tomato sauce.

Sweet gluten free low FODMAP recipes

Gluten free croissants and pains au chocolat

The gluten free croissants, pain au chocolate, danishes and gluten free sourdough croissants from Intolerance Friendly Kitchen are my FAVOURITE gluten free low FODMAP desserts. They’re tricky to make, but getting the hang of gluten free lamination is an incredibly satisfying feeling. The sourdough croissants work well with a good quality vegan block butter, too.

A slightly elevated close up view of a gluten free croissant in the style of a pain au chocolat. The pastry sits atop a white marble table and it's swirled laminated edges face the camera. It is topped with pistachio frangipane, chopped pistachios and a dusting of icing sugar

Easy vegan grain free peanut butter cookies

These peanut butter cookies could not be easier. Mix peanut butter, maple syrup and a bit of baking powder until a dough forms, et viola! Easy grain free vegan cookies. Seeds and nuts can be added in for a more substantial sweet treat. And, to answer your question, yes, peanut butter is low FODMAP.

Vegan peanut butter cookies
Easy, grain free, quick and delicious.
Check out this recipe
A close up of a plate of gluten free peanut butter cookies filled with seeds and topped with choc chips and sea salt flakes
A close up of a plate of gluten free peanut butter cookies filled with seeds and topped with choc chips and sea salt flakes

Vegan gluten free blueberry muffins

These gluten free vegan blueberry muffins use a single flour and are nut free, xanthan gum free and starch free. They’re easy to whip up and extremely easy to eat.

Vegan gluten free blueberry muffins
Easy, quick and delicious vegan gluten free muffins.
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

Fudgy grain free brownies

These incredibly fudgy grain free brownies are a recipe I still make constantly. You know I’m telling the truth because I have since published a halva and pistachio version (not low FODMAP) and a shortbread version, just to eat more brownies.

Best ever gluten free brownies with almond meal
Gluten free, grain free, FODMAP friendly
Check out this recipe
Gluten free, grain free best-ever brownies from www.georgeats.com
An aerial moody shot of gluten free brownies sliced and arranged on a dark steel backdrop. The brownies have flaky tops and are finished with sea salt flakes

Vegan, gluten free brownie cookies

These vegan brownie cookies are a recipe write to me about a lot. It’s a winner for sure, hence the inclusion in this gluten free low FODMAP roundup.

Vegan, gluten free brownie cookies
Delicious vegan brownie cookies made with buckwheat flour
Check out this recipe
An aerial close up view of a stack of gluten free vegan brownie cookies. The brownie cookies are shiny and crackled and the centre cookie is sprinkled with sea salt flakes
An aerial, moody photo of a stack of vegan brownie cookies that are egg free, gluten free and made without xanthan gum. The cookies have shiny, crackled tops and the cookie on the top of the stack at the centre is sprinkled with sea salt flakes

Gluten free vegan chocolate mug cake

I truly a sucker for mug cake. Dessert in five minutes, what could be better or easier? This chocolate version is gluten free, low FODMAP, vegan, nut free and xanthan gum free. There’s a refined sugar free version of it, as well as instructions for cooking it in the oven.

Gluten free vegan chocolate mug cake
A heavenly chocolate cake made in your microwave in 5 minutes. Sometimes I love technology.
Check out this recipe
An aerial view of a gluten free chocolate mug cake in a white speckled mug atop a white speckled plate. The mug cake is topped with melting vanilla ice cream and chocolate sauce.
An aerial view of a gluten free low FODMAP chocolate mug cake in a white speckled ceramic mug atop a white marble table. The mug cake is topped with vanilla ice cream and chocolate sauce, which have melted together to form swirling pools on top of the cake. A spoon sticks into the cake from the right side of the image.

Gluten free cinnamon rolls without xanthan gum

These gluten free cinnamon rolls are fluffy and light yet completely free of xanthan gum or any other gums. There’s a vegan version and a vegan, yeast free version as well as a sourdough version in Intolerance Friendly Kitchen.

An aerial close up image of gluten free, vegan cinnamon scrolls in a baking dish. The scrolls are topped with a sugary glaze.

Easy gluten free chocolate cake

This gluten free chocolate cake couldn’t be easier (it lives up to the name). The cake uses a single flour (rice flour) and no xanthan gum, nut meals or starches. Finished with a brown butter chocolate buttercream, it is the gluten free low FODMAP chocolate cake of your dreams.

Easy gluten free chocolate cake
An easy and delicious gluten free chocolate cake that uses a single flour. It's xanthan gum free and nut free.
Check out this recipe
A side on image of a gluten free chocolate cake on a silver cake stand atop a white linen tablecloth. The cake has a slice taken out revealing the soft crumb and waves of chocolate buttercream. It stands against a rusty deep red backdrop
A gluten free chocolate cake sits atop a white marble table against a rusty brown backdrop. A slice of the cake has been removed and is held up by a hand from the left of the image. The whole cake is being sprinkled with snow-like icing sugar, and soft light filters through two water glasses to the right of the image

Gluten free lemon drizzle cake

This lemon drizzle cake is another single flour gluten free cake recipe. Like the chocolate cake, it’s also low FODMAP, xanthan gum free and nut free.

Gluten free lemon drizzle cake
Xanthan gum free, buttery and delicious.
Check out this recipe
A side on image of a gluten free lemon drizzle cake being sprinkled with icing sugar. The cake sits atop a white marble table against a black backdrop and is topped with drizzled icing and dried lemon slices. Icing sugar sprinkles down from the top of the image
A side on view of a gluten free lemon drizzle cake being sprinkled with icing sugar

Gluten free cream puffs and eclairs

Ending on a high note with these gluten free, low FODMAP cream puffs (or eclairs) from my cookbook, Intolerance Friendly Kitchen. They’re made from straightforward ingredients, xanthan gum free and use a lactose free sweet cream filling (or a lactose free creme patissiere, also in the book).

A side on macro view of a gluten free cream puff that has been sliced in half, exposing the whipped cream innards

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