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Low FODMAP lunch recipes (gluten free)

BY Georgia McDermott
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

It can be hard enough to figure out what to have for lunch without adding dietary requirements into the mix. To give you a bit of help, I’ve decided to post this roundup of low FODMAP lunch recipes. These are some of my favourite low FODMAP and gluten free recipes on my site, and they just so happen to be perfect for lunches.

Low FODMAP lunch recipes

These low FODMAP lunch recipes are all gluten free and vegetarian or vegan. Where possible, I always try to give egg free, nut free and xanthan gum free options as well.

We’ve got all lunch bases covered: from gluten free sandwich bread to soup, chilli noodles to gluten free samosas. There is something for everyone, vegetarian or not.

More low FODMAP recipes

Low FODMAP lunch recipes

Gluten free bagels

These gluten free bagels are one of my favourite recipes to date. They’re xanthan gum free, nut free and have a vegan option (omit the egg wash). Bagels make a delicious and filling lunch, particularly when paired with some lactose free cream cheese and my low FODMAP vegan lox.

Gluten free bagels
Easy and delicious gluten free bagels without xanthan gum, nuts or dairy.
Check out this recipe
An aerial view of a gluten free bagel half topped with whipped mascarpone cream, carrot lox, capers, dill and FODMAP friendly everything bagel seasoning. The bagel sits atop a grey stone backdrop in harsh sunlight, and the shadow extends to the bottom right hand side of the image
An aerial image of a topped bagel half bathed in bright sunlight on a grey stone background. The bagel is topped with whipped lactose free mascarpone, easy carrot lox, FODMAP friendly pickled onions and capers.

Low FODMAP bread roundup

It seemed easier to include a link to this roundup as opposed to all the low FODMAP breads individually. My personal favourites? The gluten free buckwheat bread and the gluten free sourdough bread.

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 spanakopita tart

This tart takes all of the delicious spanakopita flavours and turns them into a gluten free tart. I used yoghurt in the pastry for an easy and high protein tart from scratch.

Gluten free spanakopita tart
A delicious gluten free vegetarian tart that uses a yoghurt and butter pastry (without xanthan gum) for a delicious finish.
Check out this recipe
An aerial shot of a gluten free spanakopita style tart. The tart sits atop a marble and wood serving board on an olive linen tablecloth. A slice of pie has been taken from the bottom right side, revealing the marble underneath
An aerial shot of a gluten free spanakopita style tart. The tart sits atop a marble and wood serving board on an olive linen tablecloth. A slice of pie has been taken from the bottom right side, revealing the marble underneath

Kale, quinoa and roasted pumpkin salad

Roasted pumpkin, kale, quinoa and feta salad
A delicious vegetarian low FODMAP salad that hits all the right flavour and texture notes.
Check out this recipe
An aerial view of a white ceramic plate topped with a roasted pumpkin quinoa salad with feta, raisins, kale and almonds. The salad sits casually arranged on the serving platter, which sits atop a white benchtop. Two serving spoons sit on the dish on the left and right sides.
An aerial view of a white ceramic plate topped with a roasted pumpkin quinoa salad with feta, raisins, kale and almonds. The salad sits casually arranged on the serving platter, which sits atop a white benchtop. Two serving spoons sit on the dish on the left and right sides.

Gluten free samosas

These gluten free samosas are a recipe from my cookbook, Intolerance Friendly Kitchen. They use a low FODMAP potato and pea filling and a xanthan gum free pastry. They can be baked or fried, too.

An aerial close up of a golden brown gluten free samosa topped with sea salt flakes. The samosa sits on a textured pale pink ceramic plate.

Gluten free corn fritters

Did you know that canned corn has a low FODMAP threshold? I didn’t, but I’m here for it. These fritters use buckwheat flour (or cassava flour for a grain free option) and an egg for binding. They’re quick and easy but still full of flavour.

Gluten free corn fritters
Quick and easy corn fritters that use canned corn and spring onion greens to keep the FODMAP content down.
Check out this recipe
An aerial image of a bright blue ceramic plate topped with gluten free corn fritters. The plate sits on a white marble table with a water glass to the top left of the plate.
Gluten free corn fritters stacked against a white backdrop on a bright blue plate

Low FODMAP vegetarian or vegan enchiladas

These enchiladas are a delicious low FODMAP make ahead meal that lasts in the fridge all week. They are easily made vegan with a vegan cheese on top, too.

Low FODMAP vegetarian enchiladas
Delicious gluten free, low FODMAP and vegetarian or vegan enchiladas that are perfect for meal prep.
Check out this recipe
An aerial view of a tray of vegetarian, FODMAP friendly enchiladas topped with sour cream and a tomato, avocado and coriander salsa. The tray sits at an angle on a dark backdrop and is surrounded by dark ceramic plates topped with enchiladas or seasonings and lime wedges.
An aerial view of a tray of vegetarian, FODMAP friendly enchiladas topped with sour cream and a tomato, avocado and coriander salsa. The tray sits at an angle on a dark backdrop and is surrounded by dark ceramic plates topped with enchiladas or seasonings and lime wedges.

Tomato and cucumber salad with lemon oregano quinoa

Low FODMAP tomato and cucumber salad
A fresh and summery salad that uses an (optional) lemony oregano quinoa to bulk it up to be the perfect lunch.
Check out this recipe
FODMAP-friendly tomato and cucumber salad from www.georgeats.com
An aerial image of a cucumber, tomato, feta and walnut salad with oregano lemon quinoa. The salad sits in a white ceramic bowl atop a white marble table.

Low FODMAP chilli oil noodles

Quick, easy and with maximum flavour payout, these noodles are the perfect low FODMAP lunch recipe. The sauce is ready by the time the noodles have cooked, which we love. They’re also vegan if you use spaghetti or a vegan noodle.

Low FODMAP chilli oil noodles
Easy, speedy and delicious. Everything you want a low FODMAP lunch to be.
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 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

Gluten free chow mein

This delicious dish is another recipe from my cookbook, Intolerance Friendly Kitchen. Special shout out to the gluten free egg noodles in the book, too – they’re SO GOOD.

A close up aerial image of a wok filled with FODMAP friendly vegetarian chow mein and gluten free noodles

Sweet and sticky ginger tofu rice bowls

These sweet and sticky ginger tofu rice bowls are quick and easy to whip up, but still packed with flavour. They’re vegan and nut free, too.

Sweet and sticky ginger tofu
A delicious low FODMAP vegan dish that makes for an excellent lunch the next day.
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

Vietnamese style coleslaw with crispy tofu

A fresh and summery low FODMAP salad that has it all: protein, crunch, freshness and a delicious dressing. As an added bonus, the vegetables all keep fresh and crunchy in the fridge, so you can say goodbye to soggy salad.

Vegan Vietnamese style coleslaw with baked salt and pepper tofu
A fresh and vibrant vegan low FODMAP summer dish.
Check out this recipe
A close up shot of a Vegan Vietnamese coleslaw, topped with lots of toasted peanuts, spring onion greens and a wedge of lime,
A close up shot of a Vegan Vietnamese coleslaw, topped with lots of toasted peanuts, spring onion greens and a wedge of lime,

Gluten free, vegan sausages

I am obsessed with these sausages and I talk about them whenever I can. They are gluten and grain free, low FODMAP and contain no weird or hard to find ingredients. They use tofu as the protein, so they are a nice and filling vegan protein source. Serve them alongside a salad, or chop them up into a dish for extra protein and flavour.

Vegan, gluten free sausages
Delicious vegan sausages without any weird additives.
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.

Chickpea vegetable rolls

Chickpeas tend to get a bad rap on the FODMAP diet, but it doesn’t need to be that way. Canned chickpeas are low FODMAP in 42g or 1/4 cup serves, but moderate in GOS 84g or 1/2 cup serves. This suggests a little wiggle room in a low FODMAP serve, which is perfect when you want to eat extra chickpea rolls.

Chickpea vegetable sausage rolls
Gluten free, vegetarian and with a low FODMAP threshold, these rolls freeze beautifully for lunches throughout the week.
Check out this recipe
A side on close up macro image of a gluten free vegetable, feta and chickpea sausage roll. The roll sits atop a white marble table against a white wall. The side on angle reveals the vegetable and melty cheese filling inside, as well as the flaky, golden pastry encompassing it. The roll is topped with toasted sesame seeds that are visible from the angle
A side on close up macro image of a gluten free vegetable, feta and chickpea sausage roll. The roll sits atop a white marble table against a white wall. The side on angle reveals the vegetable and melty cheese filling inside, as well as the flaky, golden pastry encompassing it. The roll is topped with toasted sesame seeds that are visible from the angle

Gluten free vegetarian sausage rolls

Any Australian you talk to will have a healthy appreciation for a good sausage roll, whether or not they are vegetarian. These gluten free, low FODMAP and vegetarian ones are just as good as I remember. There’s a vegan version in my cookbook, too.

Low FODMAP vegetarian sausage rolls
Deliciously meaty vegetarian sausage rolls that are easy to whip up and freeze beautifully.
Check out this recipe
An aerial view of a plate of gluten free, vegetarian or vegan mini sausage rolls. The rolls sit atop a white ceramic plate on a white marble table, and a small bowl of tomato sauce sits in the top corner of the plate. The scene is lit up with harsh sunlight, creating light and shadow across the table
An aerial view of a plate of gluten free, vegetarian or vegan mini sausage rolls. The rolls sit atop a white ceramic plate on a white marble table, and a small bowl of tomato sauce sits in the top corner of the plate. The scene is lit up with harsh sunlight, creating light and shadow across the table

Gluten free spinach and feta rolls

Ok, we’re nearly done with all the rolls, I promise. These gluten free spinach and feta rolls are an approximation of the feta and spinach triangles of my youth. They’re vegetarian, low FODMAP, gluten free and packed full of flavour. Freeze a batch in servings and you’ve got delicious lunches for the week.

A side on macro photo of a gluten free spinach and feta sausage roll. The roll sits atop a white marble table against a white background. Golden feta and pine nuts poke out of the filling, and the top of the pastry is sprinkled with toasted sesame seeds

High protein, low FODMAP green spaghetti

Sometimes you just want pesto pasta for lunch, right? This version uses a higher protein green sauce to keep you full as well as happy.

Green protein pasta sauce
Low FODMAP, gluten free, vegetarian and higher in protein to keep you fuller for longer.
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.

Gluten free curried vegetable pie

The thing I love most about this low FODMAP curried vegetable pie is that it doubles as a curry if you can’t be bothered with the pastry. It’s full of flavour without the FODMAP, and a big slice is the perfect comfort food lunch. The recipe is from my cookbook, Intolerance Friendly Kitchen.

A gluten free curried vegetable pie with a pastry lattice and decorative leaf pie lid, set against a wooden backdrop

Vegan potato salad

My secret? That I prefer vegan mayonnaise to the traditional sort. This vegan potato salad utilises vegan mayo, as well as a whole host of low FODMAP flavours. Better yet? The flavours meld and build as it sits in the fridge.

Vegan low FODMAP potato salad
A delicious gluten free, vegan and low FODMAP potato salad that is jam packed with flavour.
Check out this recipe
An aerial image of a FODMAP friendly vegan potato salad in a grey ceramic bowl against a moody backdrop. The salad is surrounded by lemons, extra herbs and water glasses. The vibrant radicchio contrasts with the green herbs and mayonnaise coated potatoes
An aerial image of a FODMAP friendly vegan potato salad in a grey ceramic bowl against a moody backdrop. The salad is surrounded by lemons, extra herbs and water glasses. The vibrant radicchio contrasts with the green herbs and mayonnaise coated potatoes

Peanut butter noodle stir fry

Sometimes the only way you can convince me to eat a stir fry is if it’s smothered in peanut butter. And that’s fine! Because this recipe is low FODMAP, vegan, gluten free and heavy on the PB.

Gluten free vegan peanut butter stir fry
A delicious low FODMAP vegan dish that makes for an excellent lunch the next day.
Check out this recipe
A close up aerial view of a speckled ceramic bowl filled with vegetarian peanut butter noodles. The noodles are topped with toasted sesame seeds, spring onion and coriander and sit against a mottled grey backdrop

Gluten free flatbreads

These flatbreads are a delicious gluten free carby addition to your lunchbox. You can roll them out thinly and use them as gluten free wraps, too (although the gluten free tortillas in my cookbook are my favourite for that).

An aerial close up view of a gluten free yeasted flatbread topped with melted butter and sitting atop a white speckled ceramic plate

Low FODMAP Thai green curry with rice

This low FODMAP vegan Thai green curry is full of flavour without the FODMAPs. It uses tofu for protein and is perfect when paired with some fluffy white rice.

Low FODMAP vegan Thai green curry
A delicious low FODMAP vegan take on the classic Thai green curry.
Check out this recipe
A closeup aerial image of a speckled ceramic bowl filled with white rice and topped with a FODMAP friendly, vegan Thai green curry. The curry is adorned with lots of fresh herbs and a lime wedge, and finished with three extra slices of green chilli.
A close up aerial photo of FODMAP friendly vegan Thai curry in a wok. The curry is dotted with green beans, carrot slices and chunks of tofu, and casually adorned with lots of fresh herbs

Vegan chilli bowls

This low FODMAP vegan chilli bowl can do it all. I developed the recipe so it can be eaten alone in a big bowl, but also with salad, rice or in taco format. Whatever style of lunch you prefer, this vegan chilli works perfectly for it.

Low FODMAP vegetarian chilli
Delicious low FODMAP chilli that has the option to be soy free or legume free.
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
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

Vegan eggplant involtini with a ‘sausage’ filling

You’ve seen my obsession with vegan sausage further up this page, but allow me to introduce this low FODMAP vegan eggplant involtini with ‘sausage’ filling. It’s a lovely hearty make ahead dish that keeps really well in the fridge and is very filling.

Vegan sausage involtini
Gluten free, grain free, low FODMAP and delicious.
Check out this recipe
A tray of vegan sausage involtini topped with melty cheese against a green backdrop
A tray of vegan sausage stuffed involtini in a melty cheesy bake atop an olive green table. A green plate sits to the top left of the image.

Low FODMAP minestrone

There’s nothing better than a warming bowl of minestrone on a cold day. This version is low FODMAP, gluten free and vegan, yet full bodied and full of flavour. The best way to get your vegetables in this winter.

Low FODMAP minestrone
A delicious vegan, gluten free and low FODMAP winter warmer.
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

Low FODMAP vegetarian Dan Dan style noodles

A delicious vegetarian or vegan, low FODMAP version of a classic Sichuan dish, these Dan Dan noodles are a recipe from my cookbook, Intolerance Friendly Kitchen. You can use the egg noodles from the book, too, or gluten free noodles/spaghetti for a quick store bought alternative.

An aerial view of three plates of FODMAP friendly vegetarian Dan Dan style noodles. The noodles sit against a blue mottled backdrop

Chilli oil tofu

We’ve done chilli oil noodles, so chilli oil tofu seems the next logical step. Because the low FODMAP chilli oil is so packed with flavour, it makes the perfect topping for some firm tofu. Cook up some rice and Asian greens and you have yourself a low FODMAP lunch recipe that your deskmates will envy.

Chilli oil tofu
Easy, delicious chilli oil tofu that is full of flavour without the FODMAPs.
Check out this recipe
An aerial close up view of two bowls of chilli oil tofu, Asian greens and rice mixed together. The bowls are dark blue ceramic and the background is dark mottled grey. A glass of water sits to the top right of the image, one bowl sits in the centre of the image, and the other sits in top right hand side
An aerial close up view of a bowl of chilli oil tofu, Asian greens and rice against a rust coloured linen tea towel backdrop. The bowl is a beige ceramic speckled one and the meal is casually arranged inside. A fork sits in the top left of the bowl and extends up beyond the top of the image

Low FODMAP leek and potato soup

Leek and potato soup is undoubtedly my favourite soup, so I knew I had to develop a low FODMAP version. Although it looks a little different (courtesy of using leek greens instead of whites) it packs a flavour punch. Every bit as good as the original, although I might be a little biased.

Low FODMAP leek and potato soup
Low FODMAP leek and potato soup that has all the flavour without the FODMAPs.
Check out this recipe
An aerial view of a speckled ceramic bowl of FODMAP friendly leek and potato soup. The soup is a light green because it uses leek greens to keep it FODMAP friendly. It is topped with a swirl of cream, truffle oil, a gluten free crouton, grilled haloumi and basil leaves. The bowl sits in harsh sunlight on a white table. Two water glasses sit in the top right corner of the image, while another bowl of soup sits in the bottom lefthand corner.
An aerial view of a speckled ceramic bowl of FODMAP friendly leek and potato soup. The soup is a light green because it uses leek greens to keep it FODMAP friendly. It is topped with a swirl of cream, truffle oil, a gluten free crouton, grilled haloumi and basil leaves. The bowl sits in harsh sunlight on a white table. Two water glasses sit in the top right corner of the image, while another bowl of soup sits in the bottom lefthand corner.

Gluten free pumpkin, leek green, sage and goat’s cheese tart

This tart uses gluten free pastry and leek greens to keep the FODMAP content down. It’s a deliciously autumnal flavoured pie that everyone will love, dietary requirements or not.

Gluten free pumpkin, sage and goat’s cheese tart
A delicious low FODMAP, gluten free and vegetarian tart that makes for an incredible lunch the next day.
Check out this recipe
A side on view of a gluten free pumpkin, sage and goats cheese tart with an ornamental pie lid. The pie is covered with pastry and surrounded by a thick border of pastry leaves that have become golden brown in the oven. The pie is being held by two female hands in a wooly grey jumper. A salt dish and a glass of water sit in the foreground on the mottled wooden backdrop
A side on view of a gluten free pumpkin, sage and goats cheese tart with an ornamental pie lid. The pie is covered with pastry and surrounded by a thick border of pastry leaves that have become golden brown in the oven. The pie is being held by two female hands in a wooly grey jumper. A hand extends with a knife to begin cutting into the tart

Low FODMAP spaghetti aglio e olio

Garlic, oil, pasta and parmesan: is there a more perfect combination? This low FODMAP aglio e olio uses garlic infused oil to keep the FODMAP content down. You can bulk it up with some leftover roasted vegetables or protein, too.

Low FODMAP spaghetti aglio e olio
A delicious low FODMAP pasta dish that is happy to host your leftover roast veg, proteins or even a can of tuna for a low FODMAP office lunch.
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.

Gluten free corn and cheese empanadas

These gluten free empanadas (and the corn and cheese filling) are a recipe from my cookbook, Intolerance Friendly Kitchen. They are inspired by my trip to Buenos Aires a few years ago – I couldn’t get the empanadas, so I developed these when I got home.

An aerial image of a blue plate of gluten free empanadas on a rusty auburn backdrop. More empanadas sit on a baking tray above the plate, and a water jug sits to the bottom left of the plate.

Low FODMAP vegetarian curry with rice

This low FODMAP vegetarian curry is made without garlic or onion, yet is still packed full of flavour. It’s also cashew free to keep the FODMAP content down. I love pairing this with some freshly cooked rice for a filling and delicious low FODMAP lunch recipe.

Low FODMAP vegetarian curry
0% onion, 0% garlic, 100% flavour.
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.

Vegetarian kind of Cobb salad

This salad is very much ‘Cobb salad inspired’ but I love it nonetheless. It uses smoky, salty tofu chunks to replace the chicken and bacon, and boy are they addictive.

Low FODMAP vegetarian kind of Cobb salad
All of the delicious flavours and textures, except with the FODMAPs or the meat.
Check out this recipe
An aerial view of a vegetarian Cobb salad topped with sweet and smoky tofu. A big plate of salad sits to the left of the image, and two smaller bowls sit to the right
An aerial view of a vegetarian Cobb style salad in a light grey ceramic bowl. The salad sits atop a white marble table, with white ceramics strewn around the table. Two glasses of water sit at the top of the image

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