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All, FODMAP friendly, Main, Recipes, Snacks, Vegan, Vegetarian

100+ low FODMAP vegetarian recipes

BY Georgia McDermott
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.

I recently did a roundup of 60+ gluten free dessert recipes on my site, so I figured my best low FODMAP vegetarian recipes deserve the same treatment. I have so many low FODMAP vegan and vegetarian recipes on the site (toot! That’s my own horn) that I want to showcase.

I am very passionate about developing intolerance friendly recipes, because I know what it’s like. I have had food intolerances for over a decade now, and it can get quite tricky as a vegetarian. As much as possible, I also love to include vegan recipes or options, too.

Along with these FODMAP friendly vegetarian recipes on my site, I also have 50+ savoury allergy friendly recipes in my cookbook, Intolerance Friendly Kitchen.

Low FODMAP vegetarian recipes

All the recipes in this roundup are FODMAP friendly and vegetarian. There are lots of vegan options in this list, too. There are plenty of egg free and nut free options. They are mostly low FODMAP dinner recipes, although there are some lighter meal prep and lunch options, as well.

If you’d like a low FODMAP vegan roundup, please see this post.

If there’s any vegetarian or vegan recipes that you’d like to see, leave a comment! I always love working on new FODMAP friendly dinner recipes, so I’d love to hear from you.

1. Low FODMAP paneer curry (with homemade lactose free paneer)

This paneer curry has all of the richness of a traditional curry, but is made without onion and garlic. One of my favourite FODMAP friendly Indian vegetarian recipes to date.

FODMAP friendly vegetarian paneer curry
A delicious and rich paneer curry made without onion or garlic
Check out this recipe
An aerial view of a bowl of FODMAP friendly paneer curry topped with a swirl of cream and chopped herbs. Paneer peeks out from the curry gravy and a cheesy naan dips into the top right corner of the curry. The bowl sits atop a grey steel backdrop and a glass of water sits to the top left of the image
An aerial view of a bowl of FODMAP friendly paneer curry topped with a swirl of cream and chopped herbs. Paneer peeks out from the curry gravy and a cheesy naan dips into the top right corner of the curry. The bowl sits atop a grey steel backdrop and a glass of water sits to the top left of the image

2. Low FODMAP vegan bolognese

My favourite ever vegan bolognese that is FODMAP friendly, nut free and easy to make. It’s rich and delicious and protein packed.

FODMAP friendly vegan bolognese
A delicious and easy vegan bolognese that uses tofu to replace the traditional mince meat.
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 vegan bolognese atop gluten free spaghetti. Each plate is a different style dark colour ceramic and they sit atop a dark steel backdrop
Spaghetti Bolognese

3. Low FODMAP vegetarian Moussaka

Moussaka takes a bit of time to prepare, but this vegetarian version is worth the wait. It makes for great leftover lunches too. Easily one of the best FODMAP friendly vegetarian recipes I have developed.

FODMAP friendly vegetarian moussaka
A gluten free, FODMAP friendly moussaka that can easily be made vegan. Delicious and filling.
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.

4. Low FODMAP vegetarian or vegan Pad Thai

Ah, Pad Thai. One of my favourite meals of all time, I knew I had to develop a recipe after my trip to Thailand. This one is FODMAP friendly, vegetarian and vegan with a couple of easy adjustments.

FODMAP friendly vegetarian Pad Thai
Pad Thai that is made without onion and garlic and has an option to be vegan as well. Say less!
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

5. Low FODMAP vegetarian or vegan green Thai curry

This FODMAP friendly green Thai curry uses a homemade green Thai curry paste made without shallots or garlic. A bold and delicious curry that is warming and total comfort food.

FODMAP friendly green Thai curry
Green Thai curry made without onion or garlic that is vegetarian and easily made vegan
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

6. Low FODMAP gluten free chilli oil noodles

I am IN LOVE with these quick FODMAP friendly chilli oil noodles. They’re speedy yet packed with flavour, gluten free and can be vegan, too. I use the gluten free egg noodles from Intolerance Friendly Kitchen.

FODMAP friendly chilli oil noodles
A speedy and delicious FODMAP friendly, gluten free and vegetarian or vegan meal that is packed with flavour yet so easy to prepare.
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

7. Gluten free low FODMAP hamburger helper bake

The rich deliciousness of gluten free mac and cheese intermingles with FODMAP friendly vegetarian mince sauce for an oven baked dinner from heaven.

Vegetarian, gluten free and FODMAP friendly Hamburger helper
A delicious intolerance friendly vegetarian dinner filled with gluten free mac and cheese and vegetarian, FODMAP friendly mince.
Check out this recipe
A moody aerial image of a gluten free vegetarian hamburger helper bake on a dark steel backdrop. The bake is surrounded by extra water glasses, wine, salt and pepper in a casual arrangement.
A dark and moody image of a vegetarian hamburger helper bake on a dark grey backdrop. The hamburger helper sits in white rectangular baking dish and is golden brown on top. It is surrounded by glasses of water, plates and cutlery.

8. Low FODMAP vegan chilli

Because every FODMAP friendly blog worth it’s salt needs a good vegetarian and vegan chilli recipe, right?

FODMAP friendly vegetarian chilli
This delicious chilli is FODMAP friendly, vegetarian and vegan and made without onion or garlic.
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

9. Vegan, FODMAP friendly daal or ‘kind of daal’

This daal (or kind of daal) uses a large amount of FODMAP friendly vegetables to bulk out the lentil content and keep it FODMAP friendly. It’s warming, hearty and delicious.

FODMAP friendly daal
A 'not quite daal' take on daal that uses vegetables to keep the lentil content in check. Made without onion or garlic.
Check out this recipe
A close up aerial view of a dark ceramic bowl filled with FODMAP friendly dahl. The dahl is topped with a chilli oil tadka, fried curry leaves, chopped coriander and a bit of yoghurt. The bowl is to the right of the image and sits on a dark blue backdrop
A close up aerial view of a dark ceramic bowl filled with FODMAP friendly dahl. The dahl is topped with a chilli oil tadka, fried curry leaves, chopped coriander and a bit of yoghurt. The bowl is to the right of the image and sits on a dark blue backdrop

10. Kale, feta and crispy chickpea salad

A delicious option for FODMAP friendly vegetarian meal prep, this kale salad uses an acceptable amount of canned chickpeas to keep it FODMAP friendly but also filling.

Crispy chickpea, kale and feta salad
A delicious and filling vegetarian meal prep salad
Check out this recipe
An aerial image of a kale, feta, raisin and walnut salad in a large white ceramic serving dish. The dish sits atop a white marble table and is surrounded by water glasses.
A darker image of a dark grey ceramic bowl filled with a crispy chickpea, kale, feta and raisin salad. The salad sits piled high in the bowl, which sits atop a dark grey mottled backdrop.

11. Green protein pasta sauce

I love pasta, but I sometimes feel like vegetarian pastas can leave me hungry afterwards. Enter: the green protein pasta sauce.

Green protein pasta sauce
A delicious pesto style vegetarian pasta that is packed with 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.

12. Vegetarian, gluten free and low FODMAP sausage rolls

Sausage rolls are fairly intrinsic to Australian culture, so I knew I had to create a FODMAP friendly and gluten free version.

Vegetarian sausage rolls that are gluten free and FODMAP friendly
Delicious morsels of vegetarian goodness that remind me of all the birthday parties of my Australian youth.
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

13. Gluten free dumpling wrappers with tofu ginger filling

These gluten free, vegan dumpling wrappers without xanthan gum are my absolute pride and joy. They are easy to roll and found, and there is an 100% buckwheat flour version in my buckwheat e-book.

Gluten free dumpling wrappers
Xanthan gum free and vegan dumpling wrappers that are deliciously simple to make.
Check out this recipe
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
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

14. Low FODMAP Vegan and vegetarian gravy

This gravy is incredibly easy to make and tastes scarily, deliciously meaty. My forever go-to gravy from here on out. It’s gluten free, FODMAP friendly and uses mostly pantry basics.

Gluten free, vegan gravy
A startlingly meaty vegan gravy that is quick to prepare and even quicker to disappear from the table.
Check out this recipe
An aerial view of a plate of mashed potatoes smothered in FODMAP friendly vegan gravy. The dish sits atop a white ceramic plate on a white benchtop
An aerial view of a plate of mashed potatoes smothered in FODMAP friendly vegan gravy. The dish sits atop a white ceramic plate on a white benchtop

15. Gluten free, low FODMAP vegan sausages

These sausages are one of my proudest vegan/vegetarian FODMAP friendly recipes. They use tofu for a surprisingly meaty texture and taste.

Vegan sausages that are gluten free and FODMAP friendly
Delicious and easy gluten free vegan sausages that use tofu to achieve a surprisingly meaty and delicious end result.
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.

16. Roast pumpkin, kale and feta salad

A filling and delicious FODMAP friendly vegetarian meal prep salad that is full on flavour.

Roasted pumpkin, quinoa, kale and feta salad
A delicious autumnal salad that works brilliantly for vegetarian meal prep
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.

17. Gluten free cheesy naan (low FODMAP)

These gluten free cheesy naan are HEAVENLY served with any of the paneer curries in this list. Bonus? They’re made without eggs or xanthan gum.

Gluten free cheesy naan
Easy gluten free cheesy naan that are made without eggs and xanthan gum.
Check out this recipe
An aerial, close up view of a gluten free cheesy naan topped with garlic infused ghee, chopped coriander and sea salt flakes. A second naan sits in the top right of the image, which is set on a blue steel backdrop
An aerial, close up view of a gluten free cheesy naan topped with garlic infused ghee, chopped coriander and sea salt flakes. A second naan sits in the top right of the image, which is set on a blue steel backdrop

18. Easy carrot lox

This delicious vegan carrot lox is a must have when making my gluten free bagels (which are also vegan if you use an alternate egg wash)

Easy vegan carrot lox
An easy and delicious carrot lox that works like a dream atop some gluten free bagels
Check out this recipe
A side on view of a gluten free bagel half, filled with cream cheese, cucumbers and carrot lox. The bagel sits atop a white marble table against a white backdrop
an aerial view of a gluten free bagel half topped with FODMAP friendly 'pickled onion, easy carrot lox, capers and whipped mascarpone. The bagel sits atop a white ceramic plate bathed in sunlight.

19. Crispy cacio e pepe potatoes

A crispy cacio e pepe crusted potato? Say less! Check out this guide to vegetarian cheese brands in Australia to make sure you pick a vegetarian Parmesan.

Crispy cacio e pepe potatoes
Delicious crispy roast potatoes with a crunchy pepper and cheese shell.
Check out this recipe
An aerial view of a plate of crispy cacio pepe roasted poatoes. The potatoes have a crisp parmesan and pepper shell and are topped with sea salt flakes
An aerial view of crispy cacio pepe roasted potatoes on a plate. They have a crispy parmesan and pepper crust and are sprinkled with sea salt flakes

20. Gluten free Varenyky (low FODMAP)

Delicious gluten free, vegetarian and FODMAP friendly Ukrainian Varenyky filled with potato and cheese. Hearty comfort food at it’s absolute best.

Gluten free Varenkyky with a potato and cheese filling
Vegetarian, gluten free and FODMAP friendly Ukrainian comfort food at it's best.
Check out this recipe
An aerial view of a white ceramic bowl filled with gluten free, FODMAP friendly Varenyky. They have been pan fried, with golden brown crispy surfaces. They are topped with sour cream, dill and chilli oil. The bowl sits atop a dark grey metal backdrop.
An aerial view of a white speckled ceramic bowl filled with golden brown fried varenyky that are gluten free. The bowl sits atop a white marble table and is surrounded by trays of uncooked Vareniki and plates of cooked Vareniki.

21. Radicchio and orange salad with walnuts and goat’s cheese

For the radicchio lovers amongst us, this fresh winter salad is a FODMAP friendly dream.

Radicchio and orange salad
A fresh and bright winter salad full of crunch, texture and flavour.
Check out this recipe
An aerial view of a radicchio orange salad with fennel, goats cheese, chilli maple walnuts and FODMAP friendly faux pickled onion. The salad sits atop a white ceramic serving platter atop a stone backdrop bathed in sunlight. The shadows of a grassy thin leafed plant create a pattern on the stone to the top of the image
An aerial view of a radicchio orange salad with fennel, goats cheese, chilli maple walnuts and FODMAP friendly faux pickled onion. The salad sits atop a white ceramic serving platter atop a stone backdrop bathed in sunlight. The shadows of a grassy thin leafed plant create a pattern on the stone to the top of the image

22. Low FODMAP paneer shahi

One of my favourite FODMAP friendly vegetarian recipes to date! Paneer shahi was my go-to before my digestive issues started, so I love being able to make it without any symptoms.

An aerial view of a small skillet filled with FODMAP friendly shahi paneer. The shahi paneer is topped with extra cream, chopped coriander and sliced chillies. Two pieces of flabread stick out of the curry on the left and right sides of the skillet. The skillet sits atop a white marble table, and some sunlit water glasses sit in the top left of the image
FODMAP friendly paneer shahi
A delicious vegetarian paneer shahi made without onion or garlic. FODMAP heaven!
Check out this recipe
An aerial view of a small skillet filled with FODMAP friendly shahi paneer. The shahi paneer is topped with extra cream, chopped coriander and sliced chillies. Two pieces of flabread stick out of the curry on the left and right sides of the skillet. The skillet sits atop a white marble table, and some sunlit water glasses sit in the top left of the image

23. Low FODMAP leek and potato soup

Potato and leek is one of my favourite soups, so I had to make a FODMAP friendly version. It’s a little more green than the traditional leek and potato, but it packs the same delicious flavour without the FODMAPs.

FODMAP friendly leek and potato soup
A rich and comforting leek and potato soup made with the FODMAP friendly green parts of the leek.
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.

24. Eggplant sausage involtini with a vegan filling

My love for involtini remains as strong as ever with this vegan sausage style number.

Vegan sausage involtini
A delicious and filling vegan dish made with tofu sausage mince rolled in eggplant. Hearty and filling winter food.
Check out this recipe
A tray of vegan sausage involtini topped with melty cheese against a green backdrop
A small skillet filled with vegan sausage involtini against a dark and moody backdrop

25. Low FODMAP pumpkin soup

Would any dinner roundup in any niche be complete without a good pumpkin soup?

FODMAP friendly pumpkin soup
FODMAP friendly vegan pumpkin soup that is hearty, warming and delicious.
Check out this recipe
An aerial image of white ceramic bowls filled with FODMAP friendly pumpkin soup on a white marble table. The bowls of soup are topped with cream and red chilli flakes.
An aerial moody photo of a dark grey ceramic bowl of pumpkin soup topped with yoghurt, chilli oil and gluten free breadcrumbs. The bowl sits atop a dark steel backdrop and small finger bowls sit in the top and bottom right corners of the image

26. Gluten free Aloo Paratha without xanthan gum

A delicious gluten free flatbread stuffed with a spiced potato filling and pan fried. What dreams are made of, really.

Gluten free Aloo Paratha
Gluten free Aloo Paratha that is FODMAP friendly, vegetarian and made without xanthan gum.
Check out this recipe
An aerial image of a gluten free Aloo paratha on a white speckled ceramic plate in bright sunlight. Some garlic infused ghee melts on the flatbread and a spoon of tamarind chutney rests on the bottom half of the plate.

27. Vegetarian, gluten free and low FODMAP Dan Dan style noodles

This FODMAP friendly, vegetarian take on dan dan noodles with a delicious spicy peanut sauce and tofu ‘mince’. One of my favourite savoury recipes from my cookbook Intolerance Friendly Kitchen.

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

28. Gluten free, low FODMAP and vegan bangers and mash with gravy

Who doesn’t love the hug on a plate that is bangers and mash? This dish is vegan, gluten free, FODMAP friendly and delicious.

Vegan bangers and mash
Vegan, gluten free and FODMAP friendly sausages and gravy, served with a heavenly mashed potato and some FODMAP friendly leek greens and peas.
Check out this recipe
A photo of a white speckled ceramic plate topped with vegan sausages, mash and peas. A hand extends out across the white marble table to pour gravy over the mash potato and some sunlit glasses of water sit to the top right of the image
A photo of a white speckled ceramic plate topped with vegan sausages, mash and peas. A hand extends out across the white marble table to pour gravy over the mash potato and some sunlit glasses of water sit to the top right of the image

29. Quick and easy low FODMAP chilli oil tofu

Chilli oil works on noodles and it works on tofu. This week and easy weeknight dish is FODMAP friendly, vegan and hits the spot.

Chilli oil tofu
A quick and easy FODMAP friendly, vegan and gluten free midweek meal that is packed with flavour.
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 plate of chilli oil tofu, Asian greens and rice that have been mixed together and look casually plated. The meal is served in a dark grey ceramic bowl and sits against a mottled dark silver metal backdrop

30. Pumpkin, leek, sage and goat’s cheese tart with gluten free pastry (low FODMAP)

This delicious and hearty pumpkin pie is FODMAP friendly, gluten free and absolutely delicious.

Pumpkin, sage and goat’s cheese tart
Gluten free, FODMAP friendly and vegetarian, this hearty pie is easily assembled without any xanthan gum.
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

31. This easy gluten free yoghurt based pastry

An easy and delicious recipe for gluten free pastry that uses yoghurt and is made without xanthan gum. A flaky and delicious gluten free pastry for both savoury and sweet tarts.

Gluten free yoghurt pastry
A gluten free pastry made with yoghurt, without nuts or xanthan gum. Flaky and delicious.
Check out this recipe
An aerial view of a gluten free spanakopita tart with gluten free yoghurt pastry. The tart is topped with golden cheese, verdant green herbs and zucchini coins. A slice has been taken out of the bottom right side, revealing a green ceramic plate underneath. The tart sits on a moody, crinkled dark olive coloured linen backdrop.
An aerial image of a gluten free pumpkin, sage and goats cheese tart sitting on a white marble backdrop. The tart is a deep orange, dotted with melted goats cheese and topped with fresh sage leaves. The tart is casually surrounded by water glasses, plates and an empty pie dish

32. Sweet and sticky low FODMAP ginger tofu

A delicious mid-week vegan meal that is full of flavour and quick to make.

Sweet and sticky ginger tofu
A delicious vegan midweek meal that is FODMAP friendly and delicious
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 four bowls of sticky ginger tofu, Asian greens and sesame ginger rice sitting atop a white marble table in a casual fashion. The central bowl is a ceramic beige speckled one, and has a fork poking out of the top left corner of the bowl

33. Whipped garlic infused ghee on gluten free baguettes (low FODMAP)

French dinner, anyone? This HEAVENLY FODMAP friendly combination uses garlic infused ghee and homemade gluten free baguettes to form the combination of every garlic and wheat adverse person’s dreams.

Whipped garlic infused ghee on fresh gluten free baguettes
A FODMAP friendly, fructan and gluten free take on crusty fresh bread with butter and garlic. One of my all time favourites.
Check out this recipe
A close up, side on view of a plate of sliced baguette rounds, each topped with a slathering of whipped garlic infused ghee and a sprinkle of flaky sea salt. The baguette rounds sit atop a white speckled ceramic plate on a white background.
An aerial view of a plate of sliced baguette rounds slathered in whipped garlic infused ghee and topped with flaky sea salt. The baguette rounds sit atop a white speckled plate which is visible at the bottom of the image. The plate sits on a white countertop.

34. Low FODMAP spaghetti aglio e olio

Homemade garlic infused oil forms the backbone of this simple yet incredibly delicious FODMAP friendly pasta. Vegetarian, but easily made vegan with the right cheese.

FODMAP friendly aglio e olio
A delicious, FODMAP friendly garlicky pasta (yes, truly) that is vegetarian and easily made vegan. A weeknight staple at my house.
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.

35. Gluten free empanadas with a low FODMAP corn and cheese filling

One of my favourite recipes from my cookbook, Intolerance Friendly Kitchen. These empanadas were born out of my being unable to taste any when I went to Buenos Aires. The pastry is flaky yet light, and the filling is packed with FODMAP friendly flavour.

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.

36. Low FODMAP vegetarian or vegan Shepherd’s Pie with a regular or potato gem topping

A delicious vegetarian (and easily vegan) Shepherd’s pie topped with either a fluffy and cheesy potato mash or an easy potato gem finish. Cameo by my food motivated cat Arthur.

FODMAP friendly vegetarian Shepherd’s Pie
A FODMAP friendly vegan or vegetarian Shepherd's Pie that is the ultimate winter comfort food.
Check out this recipe
A side on view of a FODMAP friendly vegetarian Shepherd's Pie baked in a skillet. The mashed potato topping is golden brown and has a wavy pattern traced in with fork prongs. It sits atop a white marble table and is surrounded by white ceramic plates, a small white ceramic salt dish and glasses of water. The background is a dark olive piece of linen
A side on view of a FODMAP friendly vegetarian Shepherd's Pie baked in a skillet. The mashed potato topping is golden brown and has a wavy pattern traced in with fork prongs. It sits atop a white marble table and is surrounded by white ceramic plates, a small white ceramic salt dish and glasses of water. The background is a dark olive piece of linen. A ginger cat pokes his head out from under the table to the right of the image.

37. Low FODMAP green pesto pasta soup

This low FODMAP vegetarian dish is as delicious as it is colourful. A delicious way to get your greens in.

FODMAP friendly pesto pasta soup
A bright and delicious pesto pasta soup made with gluten free pasta and without onion or garlic
Check out this recipe
Super Green Pesto Pasta Soup from www.georgeats.com. FODMAP friendly, vegetarian, gluten free and nut free.
An aerial view of six white ceramic bowls filled with a bright green FODMAP friendly pesto pasta soup. The bowls are topped with a swirl of cream some extra basil leaves. They sit atop a dark blue steel backdrop

38. Low FODMAP vegan peanut butter stir fry

A creamy, peanutty and delicious midweek stir fry that is vegan, gluten free and FODMAP friendly.

Gluten free vegan peanut butter stir fry noodles
A comforting mid week stir fry that is FODMAP friendly, vegan, gluten free and delicious.
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

39. Gluten free low FODMAP spinach and feta rolls

These spinach and feta rolls are gluten free, vegetarian and freeze like a charm, making them a delicious thing to have on hand for food emergencies.

FODMAP friendly spinach feta rolls
Delicious FODMAP friendly, gluten free and vegetarian spinach feta rolls that are the creme de la creme of finger food.
Check out this recipe
An aerial view of a tray of gluten free spinach and feta rolls. The rolls are casually strewn in a bundle on a baking paper lined baking tray. They are golden brown and topped with toasted sesame seeds
A side on macro photo of a stack of two gluten free spinach and feta sausage rolls. The rolls sit atop a dark mottled backdrop and in front of a mottled grey and rusting background. Golden feta and pine nuts poke out of the filling, and the top of the pastry is sprinkled with toasted sesame seeds.

40. Low FODMAP garlic oil potatoes with a zingy yoghurt base and a herb salsa

One of my favourite FODMAP friendly vegetarian recipes to date, these crispy potatoes pair beautifully with garlic infused chilli oil, zingy yoghurt and a herb salsa. Easily made vegan with the right yoghurt, too.

Crispy garlic oil potatoes with honey mustard yoghurt and a herb salsa
A heavenly potato dish that is FODMAP friendly, vegetarian and easily made vegan.
Check out this recipe
Crispy potatoes with garlic chilli oil, mustard honey yoghurt and a walnut herb salsa sit atop a white ceramic plate on a mottled grey backdrop
A close up aerial view of a plate of garlic and chilli oil smothered crispy smashed potatoes on a bed of zingy spiked yoghurt and topped with a walnut herb salsa. The ceramic plate is white, and sits in the centre of the white marble table. Two water glasses sit to the right of the image.

41. Vegetarian Cobb salad (or kind of Cobb)

Emphasis on the ‘kind of’, this Cobb style salad uses a liquid smoke marinade on tofu to achieve a bacon like flavour. It’s vegetarian, low FODMAP and can be vegan with a vegan blue cheese.

Vegetarian kind of Cobb salad
A vegetarian, FODMAP friendly take on a Cobb salad that uses a smoky sweet sauce o torn chunks of tofu, blue cheese and walnuts.
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 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

42. Crispy potatoes

A foolproof method for insanely crispy and delicious potatoes that stay fresher for longer. Vegan, gluten free and very straightforward.

Crispy roast potatoes
A guide to making insanely crispy and delicious roast potatoes that are FODMAP friendly, vegan and gluten free.
Check out this recipe
An aerial view of a baking tray topped with crispy roasted potatoes. The potatoes are golden brown and some of them have been finished with sea salt flakes
An aerial view of a baking tray topped with crispy roasted potatoes. The potatoes are golden brown and some of them have been finished with sea salt flakes

43. Cucumber and tomato salad

A fresh and delicious summer salad that I fixate on every year. One of my favourite low FODMAP salad recipes.

FODMAP friendly cucumber and tomato salad
A delicious summer salad packed with herbs, tomatoes, cucumber, feta, olives and walnuts with a zingy mustard maple dressing.
Check out this recipe
FODMAP-friendly tomato and cucumber salad from www.georgeats.com
An aerial view of a cucumber and tomato salad atop a white marble table. Two smaller plates sit to the top left and top right of the main salad plate, and two hands extend over the salad to dip a piece of bread into the dressing.

44. Low FODMAP hummus

A delicious FODMAP friendly take on hummus using tofu and garlic infused olive oil.

FODMAP friendly hummus
A FODMAP friendly take on hummus that is vegan and gluten free.
Check out this recipe
An aerial view of FODMAP friendly hummus platter surrounded by vibrant vegetable crudités. The hummus is drizzled with a red chilli oil, and the platter is set against stone tile, dappled in sunglight.
An aerial view of FODMAP friendly hummus platter surrounded by vibrant vegetable crudités. The hummus is drizzled with a red chilli oil, and the platter is set against stone tile, dappled in sunglight.

45. Dukkah roasted carrots on FODMAP friendly hummus with a green herb dressing

This salad is an old classic on my site that I still absolutely love. It uses a low FODMAP zucchini hummus, a delicious green tahini dressing and beautiful Dutch carrots.

Dukkah roasted carrots with green tahini sauce and zucchini miso hummus
A delicious heirloom carrot dish that tastes as good as it looks. FODMAP friendly and vegetarian or vegan.
Check out this recipe
An aerial view of a plate of honey roasted carrots atop a FODMAP friendly tofu hummus. The hummus is dotted with smoky roasted chickpeas, green tahini sauce, chopped almonds and rose petals. The dish is surrounded by a sea of bright red chilli oil. It sits atop a white ceramic plate on a white marble table.
An aerial view of a dukkah and honey roasted carrot salad sitting on a bed of hummus and topped with a green tahini sauce. The main salad sits on a white ceramic plate on a white marble table, and a second small plate of hummus sits to the top left of the image.

46. Low FODMAP tofu larb

A delicious and fresh summer dish that is low FODMAP, vegan and gluten free.

FODMAP friendly tofu larb
A FODMAP friendly take on a dish native to Thailand and Laos, this vegan tofu larb is gluten free and easily made nut free.
Check out this recipe
Three plates of vegan tofu larb sitting atop a marble table. The plates are casually arranged with tofu larb, topped with fresh chillies and toasted peanuts, as well as lots of fresh lettuce, cucumber and herbs. A bowl of vegan nuoc mam sits in the back left corner of the image.
Three plates of vegan tofu larb sitting atop a marble table. The plates are casually arranged with tofu larb, topped with fresh chillies and toasted peanuts, as well as lots of fresh lettuce, cucumber and herbs. A bowl of vegan nuoc mam sits in the back left corner of the image.

47. Gluten free chow mein with homemade gluten free noodles

A delicious FODMAP friendly, gluten free and vegetarian dinner from my cookbook, Intolerance Friendly Kitchen.

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

48. Gluten free potato gnocchi

Gluten free potato gnocchi that is made without xanthan gum. A delightful, soft and pillowy gluten free pasta that is delicious baked, pan fried or any way you like your gnocchi.

Gluten free potato gnocchi
Delicious and pillowy gluten free potato gnocchi that is xanthan gum free and vegetarian.
Check out this recipe
A close up of a small skillet of FODMAP friendly pasta sauce baked with gluten free potato gnocchi. A fork dips into the gnocchi in the bottom right hand side of the image.
A close up of a small skillet of FODMAP friendly pasta sauce baked with gluten free potato gnocchi. A fork dips into the gnocchi in the bottom right hand side of the image.

49. Low FODMAP vegetarian curry

One of my favourite FODMAP friendly vegetarian Indian recipes, this curry is a ‘kind of’ tikka masala that is insanely delicious even without onion and garlic.

FODMAP friendly tofu tikka masala
A delicious vegetarian or vegan curry that is full of flavour yet made without onion or garlic.
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 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.

50. Gluten free Spanakopita tart (low FODMAP)

A delicious gluten free, FODMAP friendly spanakopita tart made with a homemade gluten free yoghurt pastry.

Gluten free spanakopita tart
A delicious tart that is packed full of flavour yet FODMAP friendly, gluten free and vegetarian.
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

51. Low FODMAP Moroccan spiced pumpkin soup

A deliciously Moroccan spiced pumpkin soup that is FODMAP friendly and vegetarian. Made grain free with haloumi dippers instead of bread, which is one of my best ideas to date.

FODMAP friendly Moroccan spiced pumpkin soup
A fragrant spiced FODMAP friendly pumpkin soup served with haloumi dippers.
Check out this recipe
Moroccan spiced pumpkin soup in a dark grey ceramic bowl atop a dark grey metal backdrop. The soup is topped with a piece of fried haloumi, pickled cabbage, herbs, cream and pepitas.
Moroccan spiced pumpkin soup in a dark grey ceramic bowl atop a dark grey metal backdrop. The soup is topped with a piece of fried haloumi, pickled cabbage, herbs, cream and pepitas.

52. Low FODMAP vegetable tagine

This delicious and hearty FODMAP friendly vegetable tagine is vegan, gluten free and packed full of flavour.

FODMAP friendly vegetable tagine
A low FODMAP vegan tagine packed with vegetables and canned chickpeas. Hearty and delicious served with rice or quinoa (if it needs to be gluten free)
Check out this recipe
A close up of a dark ceramic bowl filled with FODMAP friendly vegetable tagine. The bowl sits atop a dark grey backdrop
An aerial sunlit view of a speckled ceramic bowl filled with FODMAP friendly vegetable tagine and quinoa topped with coriander. The bowl sits on a white stone benchtop surrounded by glasses of water and another bowl of tagine.

52. Low FODMAP spring onion dip

A delicious FODMAP friendly dip, this FODMAP friendly spring onion dip is quick and easy to make and can be made vegan.

FODMAP friendly spring onion dip
A quick and easy FODMAP friendly spring onion dip that can easily be made dairy free/vegan
Check out this recipe
An aerial shot of a bowl of FODMAP friendly spring onion dip set amongst a plate of brightly coloured crudites
An aerial shot of a bowl of FODMAP friendly spring onion dip set amongst a plate of brightly coloured crudites

53. Crispy smashed potatoes with zingy sour cream

A delicious, flavour packed dinner that is vegetarian and gluten free. Monash recently updated the FODMAP threshold for tomatoes, so make sure to adjust the quantity if you feel that tomatoes are an issue for you.

Crispy smashed potatoes with zingy sour cream dressing, smoky walnuts and tomatoes
A delicious bright and flavourful vegetarian meal full of bold and contrasting flavours and textures
Check out this recipe
A plate of crispy smashed potatoes with mixed herbs, tomatoes, a sour cream sauce and smokey walnuts. Served on a blue ceramic plate against an olive green backdrop
A plate of crispy smashed potatoes with mixed herbs, tomatoes, a sour cream sauce and smokey walnuts. Served on a blue ceramic plate against an olive green backdrop

54. Low FODMAP pizza sauce

This easy and delicious FODMAP friendly pizza sauce is a 5 minute way to up your FODMAP friendly pizza game. See also: the gluten free sourdough pizzas and the yeasted gluten free pizza bases.

Low FODMAP pizza sauce
Easy and delicious pizza sauce without any onion or garlic
Check out this recipe
Low friendly pizza sauce from www.georgeats.com. Gluten free, nut free and vegetarian (vegan adaptable).
An aerial view of three gluten free sourdough pizza bases topped with FODMAP friendly pizza sauce and melty cheese. The pizzas sit in a diagonal pattern on the table and a glass of water sits in the top right hand side of the image

55. Gluten free pizza bases without xanthan gum

These delicious and easy gluten free yeasted pizza bases without xanthan are a must have for Friday night fakeaway.

Gluten free pizza bases without xanthan gum
An easy recipe for vegan, gluten free pizza bases without the need for any xanthan gum
An aerial view of three gluten free sourdough pizza bases topped with FODMAP friendly pizza sauce and melty cheese. The pizzas sit in a diagonal pattern on the table and a glass of water sits in the top right hand side of the image
An aerial view of a gluten free pizza atop a white speckled ceramic plate on a white marble table. The pizza is topped with white sauce, basil, pesto, grilled zucchini and grilled lemon slices.

56. Radicchio salad with blue cheese and honey cinnamon walnuts

One of my favourite salads to date! The bitterness of radicchio contrasts so nicely with blue cheese and honey cinnamon walnuts. I have added roasted pumpkin to this salad and it takes it up another notch.

Radicchio salad with blue cheese and honey cinnamon walnuts.
A delicious FODMAP friendly winter salad that is full of bold and contrasting flavours.
Check out this recipe
Radicchio salad with blue cheese and honey cinnamon walnuts, styled against a blue backdrop
Radicchio salad with blue cheese, honey cinnamon walnuts and a sherry vinaigrette against a white marble backdrop. The salad is plated on a white ceramic plate and other plates of salad surround the main one. A hunk of blue cheese sits to the top right of the image and water glasses cast a soft light across the top of the image

57. Gluten free beetroot pasta

A fun and gorgeous way to get some veggies in.

Gluten free beetroot egg pasta
A gorgeously vibrant gluten free egg pasta made using roasted beetroot.
Check out this recipe
A dark and moody image of gluten free beetroot pasta dough nests on a dark blue backdrop
A dark and moody image of freshly rolled gluten-free beetroot pasta atop a dark blue backdrop

58. Gluten free ravioli with brown butter and sage

Sticking to the pasta theme, this gluten free ravioli with brown butter and sage is the perfect winter comfort food, without the FODMAPs. Made using my lactose free ricotta.

Gluten free spinach and ricotta ravioli with a brown butter and sage sauce.
A delicious gluten free, FODMAP friendly and vegetarian ravioli that uses homemade lactose free ricotta to keep it low FODMAP.
Check out this recipe
Homemade gluten free ravioli with lactose free ricotta and spinach filling and a brown butter crispy sage topping. FODMAP friendly, nut free, gluten free and vegetarian. Recipe from www.georgeats.com
An aerial view of five white ceramic plates topped with gluten free ravioli with a brown butter and sage sauce. The plates sit arranged in a casual pattern around the central plate on a white marble table.

59. Low FODMAP pasta alla vodka

The most tomato flavoured and delicious pasta you’ll eat, this FODMAP friendly pasta alla vodka is gluten free, vegetarian and FODMAP friendly. This low FODMAP vegetarian dish is perfect for a dinner party.

FODMAP friendly pasta alla vodka
A delicious, rich and comforting gluten free and FODMAP friendly pasta dish
Check out this recipe
Three white ceramic plates of FODMAP friendly Pasta Alla Vodka on a white marble table. The pasta is topped with extra finely grated Parmesan cheese.
Three white ceramic plates of FODMAP friendly Pasta Alla Vodka on a white marble table. The pasta is topped with extra finely grated Parmesan cheese.

60. Gluten free, low FODMAP curried vegetable tart

A super hearty and delicious curried vegetable tart using homemade gluten free puff pastry from my cookbook, Intolerance Friendly Kitchen. The curried vegetable filling is delicious served with rice instead of in pie form, too.

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

61. Vegetarian Caesar Salad with salt and pepper tofu croutons

This Caesar salad dressing works on everything and is easily made vegan, as is the Caesar salad. You won’t even notice the FODMAPs are missing, I promise.

Vegetarian, FODMAP friendly Caesar salad with salt and pepper tofu croutons
A delicious vegetarian and FODMAP friendly Caesar salad that is gluten free and easy to make.
Check out this recipe
Vegetarian, Gluten Free and FODMAP Friendly Caesar Salad on a white plate atop a white marble table.
A vegetarian Caesar salad atop a large white ceramic serving platter. Other plates of Caesar salad and glasses of water surround the central serving platter which sits on a white marble table.

62. Green haloumi salad with almond pesto

A delicious excuse to put haloumi on a salad.

Green haloumi salad with FODMAP friendly pesto
A delicious green salad filled with salty chewy morsels of fried haloumi.
Check out this recipe
An aerial sunlit view of a green salad topped with haloumi. The salad sits on a white plate against a white marble table
Green salad with haloumi, avocado and fennel topped with a FODMAP friendly almond pesto. It sits on a white ceramic serving platter on a white marble table. Glasses of water sit in the top of the image and cast pleasant light over the salad.

63. My ultimate vegetarian lasagne (low FODMAP)

Vegetarian tofu mince forms the bulk of this lasagne and makes it as filling as the meat based original. A couple of little tricks are used to keep the FODMAP content way down, for the perfect low FODMAP dinner. I love having some of this in the freezer for nights when I don’t feel like cooking.

FODMAP friendly vegetarian lasagne
A delicious FODMAP friendly vegetarian lasagne that is packed with vegetables and made without onion or garlic.
Check out this recipe
A side on image of a gluten free lasagne stack against a black backdrop. The lasagne is layered with vegetarian ragu, roasted vegetables, paste sheets and a gooey bechamel.
A side on image of a gluten free lasagne stack against a black backdrop. The lasagne is layered with vegetarian ragu, roasted vegetables, paste sheets and a gooey bechamel.

64. This vegan, gluten free and FODMAP friendly lasagne

Where there is a FODMAP friendly vegetarian lasagne, there needs to be a FODMAP friendly vegan lasagne!

Vegan, FODMAP friendly lasagne
A delicious and comforting vegan, gluten free and FODMAP friendly lasagne that uses tofu as a mince base.
Check out this recipe
A FODMAP friendly vegan lasagne in a white rectangular baking dish on an olive green backdrop. A slice of the lasagne sits to the top left of the tray and a glass of water sits in the top right corner.
A FODMAP friendly vegan lasagne in a white rectangular baking dish on an olive green backdrop. A slice of the lasagne sits to the top left of the tray and a glass of water sits in the top right corner.

65. Gluten free tomato tart with gruyere and FODMAP friendly pesto

A fun, festive and gorgeous gluten free tart with flaky pastry made without xanthan gum.

Gluten free tomato tart with homemade pastry
A festive and delicious tart that uses an easy gluten free pastry without xanthan gum. Monash have recently lowered the FODMAP threshold for tomatoes, so make sure the quantity is right for you.
Check out this recipe
Squares of a gluten free tomato and pesto tart sit arranged in a line on a mottled sliver baking dish.
Squares of a gluten free tomato and pesto tart sit arranged in a line on a mottled sliver baking dish.

66. Low FODMAP vegetarian enchiladas that are easily made vegan

Incredibly delicious gluten free, FODMAP friendly and vegetarian or vegan enchiladas that make an amazing meal prep dinner.

FODMAP friendly, gluten free enchiladas that can easily be made vegan
A hearty and delicious dinner that everyone will love
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.

67. 20 minute vegan taco mince (low FODMAP)

One of my absolute favourite FODMAP friendly vegan recipes is this speedy taco mince from my cookbook, Intolerance Friendly Kitchen. The mince is ready in 20 and the absolute best thing to have in your fridge during busy weeks.

A tortilla sits on an olive green ceramic plate and is topped with vegan taco mince, pickled cabbage and salsa. A hand extends down from the top of the image to squeeze a lime onto the tortilla, set against an olive green backdrop

68. LOW FODMAP vegan laksa with zucchini noodles

A delicious vegan, FODMAP friendly laksa that uses zucchini noodles, just for fun (you can absolutely use rice noodles too). Hearty, delicious and made without onion or garlic.

FODMAP friendly vegan laksa with salt and pepper zucchini puffs
A delicious allergy friendly take on laksa that is vegan, gluten free and easier than it sounds.
Check out this recipe
A skillet filled with FODMAP friendly vegan laksa topped with tofu cubes, chilli, lime wedges, greens and herbs. The skillet sits on a white marble table and is surrounded by other bowls of laksa.
A skillet filled with FODMAP friendly vegan laksa topped with tofu cubes, chilli, lime wedges, greens and herbs. The skillet sits on a white marble table and is surrounded by other bowls of laksa.

69. Sweet and sticky ginger buckwheat noodles (low FODMAP)

These delicious sweet and sticky ginger buckwheat noodles are FODMAP friendly, vegan and gluten free. They are as delicious warm as they are cold. If you can’t find 100% buckwheat noodles, there’s a recipe in my buckwheat e-book.

Sweet and sticky buckwheat noodles
Deliciously gingery sweet and sticky buckwheat noodles that make for a satisfyingly fresh dinner, hot or cold.
Check out this recipe
Sweet and sticky buckwheat noodles with crispy tofu and vegetables on a white marble table
A plate of sweet and sticky buckwheat noodles with carrots, radishes, tofu and Asian greens. The white ceramic plate sits on a turmeric coloured linen tablecloth.

70. Low FODMAP vegan Vietnamese style coleslaw

One of my favourite salads, this FODMAP friendly Vietnamese coleslaw is vegan, packed full of delicious vegetables and is a hit at any summer gathering.

Vegan Vietnamese coleslaw with salt and pepper baked tofu
A delicious fresh summer salad that is zingy and bright, yet vegan and FODMAP friendly.
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,

71. Low FODMAP Tantanmen style ramen

A delicious vegetarian or vegan ramen made with toasted sesame seeds and soy milk. Satisfying, delicious and stunning to boot, this recipe is in Intolerance Friendly Kitchen (as are the gluten free egg noodles!)

An aerial view of two bowls of FODMAP friendly, vegetarian or vegan and gluten free ramen. The bowls sit on a beige linen tea towel and a glass of water sits in the top right corner. The ramen is topped with smoked tofu slices, corn, spring onion greens, sliced nori and pak choi

72. Vegan mac and cheese (Kraft style)

This vegan, FODMAP friendly mac and cheese is my ultimate comfort food. It is made without cashews or any nuts, and takes 20 minutes to prepare the most. Easy, gluten free vegan comfort food.

Vegan mac and cheese
An easy, cheesy gluten free vegan mac and cheese that is FODMAP friendly and made without cashews. Heaven!
Check out this recipe
Vegan, gluten free mac and cheese in a white baking dish
Gluten free vegan mac and cheese in a rectangular baking dish on a mottled white and silver backdrop. A linen cloth, small salt plates and an empty ceramic plate surround the vegan mac and cheese

73. Low FODMAP vegetarian stuffing

This stuffing might not win any aesthetics awards, but it is delicious, FODMAP friendly and gluten free. Perfect for the food intolerant at your holiday table.

FODMAP friendly vegan stuffing
Gluten free, vegan and FODMAP friendly, this stuffing has all the taste and none of the onion or garlic.
Check out this recipe
A baking dish filled with low FODMAP stuffing sits on a white marble table against a rusty auburn backdrop. The stuffing is golden brown and topped with a sprig of rosemary. Various coloured water glasses sit to the right of the baking dish.
A moody photo of a baking dish filled with gluten free stuffing. The dish sits atop a dark blue backdrop and a blue linen cloth sits in the background

74. Tomato tart with red pesto, thyme and homemade gluten free puff pastry

This heavenly tomato tart is a FODMAP friendly showstopper from my cookbook, Intolerance Friendly Kitchen. It uses homemade gluten free puff pastry (which can be made without xanthan gum) and a delicious red pesto for a stunning end result.

An aerial view of a gluten free tomato, thyme and goats cheese galette. The galette is golden brown and sits atop a dark grey metal backdrop

75. Crispy fried miso tofu with broccolini and furikake rice

I developed this recipe years ago and it is still one of my favourite dinners. You can sub Asian greens for the broccolini if that better suits your dietary constraints, too.

Vegan furikake rice bowls with crispy miso tofu and broccolini
A delicious and simple vegan dinner that is packed full of flavour. Makes green work lunches, too.
Check out this recipe
An aerial view of a plate of miso glazed tofu, broccolini and furikake rice bowls on a white linen tablecloth
Furikake rice with miso glazed tofu and broccolini on a white ceramic plate that sits on a textured bone coloured linen tablecloth.

76. Gluten free sourdough pizza bases

Delicious gluten free pizza bases made with the magic of sourdough starter. An easy beginning to a low FODMAP pizza night that can be made a day or two in advance.

Gluten free sourdough pizza bases
These gluten free sourdough pizza bases are made without xanthan gum and can be fermented overnight. An easy, low fuss way to make and eat pizza.
Check out this recipe
A gluten free sourdough margherita pizza against a white marble backdrop with a glass of water in the top right corner
A close up of a gluten free sourdough pizza. The pizza is topped with margherita style toppings - red pizza sauce and bubbly browned mozzarella. It is set against a white marble backdrop

77. Thai inspired carrot and coconut soup

This FODMAP friendly carrot soup is enriched with Thai inspired flavours for a warming and delicious winter soup.

FODMAP friendly Thai carrot soup
A delicious carrot soup with Thai inspired flavours that can be made for normies and FODMAP people alike.
Check out this recipe
A close up aerial photo of a bowl of vegan Thai carrot soup with crunchy tempeh bits, cream, herbs and chopped chilli.
A close up aerial photo of a bowl of vegan Thai carrot soup with crunchy tempeh bits, cream, herbs and chopped chilli.

78. Salt and vinegar roasted potatoes

Ah, a classic. Many a friend has told me they use this salt and vinegar potato recipe, and I’m very here for it. They’re crispy, they’re salt and vinegary, they’re very good.

Salt and vinegar roasted smashed potatoes
Crispy, crunchy and vinegary roast potatoes that satisfy your salt and vinegar craving in one bite.
Check out this recipe
A close up aerial photo of crispy vegan roast potatoes arranged on a tray in bright sunlight
Crispy salt and vinegar roasted potatoes on a black round baking tray sitting a black backdrop

79. Low FODMAP vegetarian nut loaf

It’s impossible to make nut loaf look good, but it’s very possible to make it taste good. This FODMAP friendly vegetarian nutloaf won’t be crowned the beauty Queen of your festive table, but your food allergy friends might crown you.

Low FODMAP vegetarian nut loaf
A delicious festive nut loaf made without any onion or garlic
Check out this recipe
FODMAP friendly, gluten free nut loaf sits on a black baking tray against a black backrop
A side on image of a FODMAP friendly gluten free nut loaf against a black backdrop. The first slice has been taken, revealing the soft and meaty loaf texture.

80. Low FODMAP potato and pea samosas (gluten free)

One last recipe from my cookbook, Intolerance Friendly Kitchen. These samosas have a special samosa pastry that is xanthan gum free. The filling is a potato and pea filling made completely without onion or garlic.

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.

81. Low FODMAP vegan chicken noodle soup (gluten free)

A hearty and delicious vegan chicken noodle soup made without onion or garlic.

FODMAP friendly vegan chicken noodle soup
FODMAP friendly gluten free chicken noodle soup that is delicious and comforting
Check out this recipe
An aerial view of a beige speckled ceramic bowl filled with vegan chicken noodle soup. The soup is topped with crispy sage leaves, parmesan and truffle oil. It sits atop a white bench top in sunlight, and a glass of water streams light onto the top right of the image
An aerial view of a beige speckled ceramic bowl filled with vegan chicken noodle soup. The soup is topped with crispy sage leaves, parmesan and truffle oil. It sits atop a white bench top in sunlight, and a glass of water streams light onto the top right of the image

82. Low FODMAP pasta

This low FODMAP pasta dish is a personal favourite of mine. It’s a quick and simple vegetarian pasta dish that is amenable to some added greens or protein, but perfectly delicious alone. It uses garlic infused oil to add a low FODMAP hit of flavour.

Low FODMAP Pasta
A simple and delicious low FODMAP pasta dish.
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.

83. Low FODMAP Thai red curry

This delicious low FODMAP Thai red curry is made entirely without garlic or onion. It packs a punch flavour wise, but is still low FODMAP, vegan and incidentally gluten free.

Low FODMAP Thai red curry
A delicious Thai inspired red curry without garlic or onion.
Check out this recipe
An aerial image of a skillet filled with low FODMAP Thai red curry on a white marble table. The skillet is surrounded by two extra bowls of rice and curry and a glass of water sits to the top left of the image
An aerial image of a skillet filled with low FODMAP Thai red curry on a white marble table. The skillet is surrounded by two extra bowls of rice and curry and a glass of water sits to the top left of the image

84. Gluten free quiche (low FODMAP)

This gluten free quiche uses a simple xanthan gum free yoghurt pastry. I love using Sunfed vegan bacon here for a classic quiche flavour, but you can do what works for you. The filling uses spring onion greens to keep the FODMAP content down.

Gluten free quiche
A delicious low FODMAP, gluten free and vegetarian quiche.
Check out this recipe
An aerial image of a gluten free quiche atop a dark steel backdrop
An aerial image of a gluten free quiche filled with spring onion greens and vegetarian bacon. The quiche sits atop a white speckled ceramic plate on a white stone benchtop.

85. Gluten free pierogi (low FODMAP)

These easy gluten free pierogi are filled with a low FODMAP cheese and potato filling. The ultimate comfort food, they are vegetarian, nut free, xanthan gum free and low FODMAP.

Gluten free pierogi
Delicious gluten free pierogi without xanthan gum
Check out this recipe
An aerial close up image of a white ceramic plate topped with gluten free pierogi. The pierogi are finished with vegetarian bacon and chives and the plate sits atop a white marble table.
An aerial close up image of a white ceramic plate topped with gluten free pierogi. The pierogi are finished with vegetarian bacon and chives and the plate sits atop a white marble table.

86. Low FODMAP risotto verde

This gorgeous low FODMAP risotto verde is one of my favourite ways to get greens in. It’s also, conveniently, one of my favourite ways to make risotto.

Low FODMAP risotto verde
A delicious and beautiful bright green risotto.
Check out this recipe
A brightly lit aerial image of a white ceramic bowl filled with risotto verde. The risotto is topped with finely grated parmesan, freshly cracked pepper and some olive oil. The bowl sits atop a white stone kitchen counter.
A brightly lit aerial image of a white ceramic bowl filled with risotto verde. The risotto is topped with finely grated parmesan, freshly cracked pepper and some olive oil. The bowl sits atop a white stone kitchen counter.

87. Low FODMAP pumpkin and sage risotto

If you can’t tell, I went on a bit of a low FODMAP risotto bender when I got back from Sicily. This low FODMAP pumpkin and sage risotto is a deliciously autumnal treat that freezes beautifully.

Pumpkin risotto (low FODMAP)
A beautiful pumpkin and sage risotto that is low FODMAP and vegetarian.
Check out this recipe
An aerial view of a skillet of pumpkin risotto on a white marble table. The pumpkin risotto is topped with brown sage butter and finely grated parmesan
An aerial view of a skillet of pumpkin risotto on a white marble table. The pumpkin risotto is topped with brown sage butter and finely grated parmesan

88. Low FODMAP cacio pepe risotto

Permit me one more risotto? This cacio e pepe risotto is full of flavour but incredibly simple to make. It’s low FODMAP, gluten free and vegetarian with the right parmesan.

Cacio pepe risotto (low FODMAP)
A cheesy, peppery and delicious low FODMAP risotto.
Check out this recipe
A close up aerial image of a white ceramic bowl of cacio e pepe risotto topped with extra parmesan, pepper and garlic infused ghee.
A close up aerial image of a white ceramic bowl of cacio e pepe risotto topped with extra parmesan, pepper and garlic infused ghee.

89. Gluten free Arancini (low FODMAP)

What to do now that you too are obsessed with making risotto? Turn the leftovers into low FODMAP and gluten free Arancini. Addictive to make, addictive to eat.

Gluten free arancini
Low FODMAP, gluten free, egg free and nut free arancini.
Check out this recipe
A sunlit view of a white speckled ceramic plate topped with gluten free arancini. One arancini has been torn in half, revealing the cheesy centre. A glass of water sits to the top left of the image.
A side on image of gluten free arancini on a white plate against a white background. The arancini are stacked and the top arancino has been pulled apart, revealing the cheesy inner core.

90. Gluten free vegan schnitzels

I recently went through a real crumbing and frying stage, in case you didn’t notice. These schnitzels are a recipe I developed in preparation for an upcoming Japanese curry recipe. They’re low FODMAP, vegan, gluten free and nut free, made from tofu.

Vegan schnitzels (gluten free)
Easy low FODMAP tofu schnitzels
Check out this recipe
A brightly lit close up image of gluten free vegan schnitzel sliced on a white plate surrounded by salad.
A brightly lit aerial image of gluten free vegan schnitzels on a cooling rack atop a white stone bench top. The schnitzels are golden brown and topped with a small sprinkle of sea salt flakes.

91. Vegan, gluten free fish fingers

Subtly different from the tofu schnitzels, these vegan low FODMAP fish fingers use vegan fish sauce for a speedy fishy taste. They’re delicious fishy while still vegan.

Vegan fish fingers (gluten free)
A delicious low FODMAP, vegan and gluten free take on traditional fish fingers.
Check out this recipe
An aerial image of vegan fish fingers casually arranged on a white speckled ceramic plate atop a white marble table. A white bowl of vegan tartar sauce sits in the middle of the plate and three wedges of lemon are strewn amongst the fish fingers.
An aerial image of vegan fish fingers casually arranged on a white speckled ceramic plate atop a white marble table. A white bowl of vegan tartar sauce sits in the middle of the plate and three wedges of lemon are strewn amongst the fish fingers.

92. Low FODMAP vegetarian lasagne soup

The perfect winter warmer, this low FODMAP lasagne soup is a quick way to get all the flavours of lasagne without the hassle.

Low FODMAP vegetarian lasagne soup
A warming and delicious low FODMAP vegetarian soup.
Check out this recipe
An aerial image of two white ceramic bowls filled with low FODMAP vegetarian lasagne soup. The lasagne soup is a deep red colour and topped with plenty of fresh vegetarian parmesan
An aerial image of two white ceramic bowls filled with low FODMAP vegetarian lasagne soup. The lasagne soup is a deep red colour and topped with plenty of fresh vegetarian parmesan

93. Tofu nuggets (gluten free)

This is the last crumbed tofu recipe, I promise (for now). These easy little nuggets are a deliciously chicken nugget like treat.

Tofu nuggets (gluten free)
Gluten free low FODMAP nugget heaven
Check out this recipe
A macro close up image of gluten free tofu nuggets. The central nugget has been bitten into, revealing the juicy 'meat' centre and golden brown crumb
A macro close up image of gluten free tofu nuggets. The central nugget has been bitten into, revealing the juicy 'meat' centre and golden brown crumb

94. Low FODMAP tomato soup

This deliciously creamy tomato soup actually contains: no tomatoes at all. It’s base is a low FODMAP Nomato sauce which means that people who can’t tolerate fructose can still enjoy a giant bowl of soup.

Low FODMAP Tomato soup
A delicious tomato-less tomato soup for my fructose malabsorbing friends.
Check out this recipe
An aerial image of a bowl of low FODMAP Nomato soup in a white speckled ceramic bowl atop a white plate. The white plate has two pieces of buttered toast on one side, and it sits on a white marble table.
An aerial image of two bowls of low FODMAP tomato soup on a white marble table.

95. Low FODMAP Jackfruit tacos

Jackfruit is a low FODMAP vegan taco ingredient that has a really cool texture and taste that is very amenable to whatever flavour you put on it. I like to use my low FODMAP taco seasoning, but you can use whatever works for you.

Low FODMAP jackfruit tacos
Easy low FODMAP vegetarian tacos
Check out this recipe
An aerial image of low FODMAP jackfruit tacos topped with pico de gallo on a bright blue ceramic plate. The plate sits atop a pale pink linen tablecloth/
A side on image of low FODMAP tacos filled with pico de gallo on a steel sizzler platter against a steel backdrop. A glass of water sits in the background.

96. Low FODMAP lentil soup

Low FODMAP and lentil aren’t words that often go hand in hand, but yes. This is a low FODMAP lentil soup that uses canned lentils to keep the FODMAP content down. It’s a delicious and warming low FODMAP vegetarian recipe.

Low FODMAP lentil soup
A delicious low FODMAP winter warmer.
Check out this recipe
An aerial close up view of a bowl of low FODMAP lentil soup topped with grated parmesan and served with a slice of buckwheat bread. The soup sits in a white speckled ceramic bowl atop a white marble table.
An aerial close up view of a bowl of low FODMAP lentil soup topped with grated parmesan and served with a slice of buckwheat bread. The soup sits in a white speckled ceramic bowl atop a white marble table.

97. Parmesan and herb crusted Kipfler potatoes

These roasted kipfler potatoes taste like half stuffing and half crispy potato. Is there anything better?

Parmesan roasted kipfler potatoes
Cheesy, herby, crispy deliciousness.
Check out this recipe
An aerial macro image of crispy roasted kipfler potatoes with a parmesan and herb crust. The potatoes are golden brown and sprinkled with sea salt flakes
An aerial close up image of roasted kipfler potatoes with a herb and parmesan crust. The potatoes are crunchy, golden brown and topped with a sprinkle of sea salt flakes

98. Tomato mascarpone pasta (low FODMAP)

Sometimes you just want a rich tomato and mascarpone pasta dish. This recipe has you covered – it’s low FODMAP, vegetarian and gluten free.

Tomato mascarpone pasta sauce
A delicious creamy low FODMAP pasta dish
Check out this recipe
An aerial sunlit view of three bowls on a white marble table filled with tomato mascarpone pasta
An aerial view of three plates of tomato mascarpone pasta casually arranged on a pale pink linen tablecloth. The central plate is a bright sky blue ceramic plate that contrasts with both the linen and the bright red pasta.

99. Low FODMAP pasta sauce

While we’re on the topic of pasta: how about an easy low FODMAP pasta sauce? Quick and satisfying without the side effects.

Low FODMAP pasta sauce
A delicious and easy low FODMAP weeknight dish
Check out this recipe
An aerial view of a grey ceramic metal bowl filled with low FODMAP pasta sauce. Surrounding the bowl are pasta ingredients, casually arranged on a medium blue steel backdrop
An aerial view of three bowls of spaghetti tossed in low FODMAP pasta sauce on a white marble table. The table is in bright contrasting sunlight and glasses of sunlit water surround the bowls of pasta

100. Low FODMAP Minestrone

I was never a big fan of minestrone until I tried a brothy version. This low FODMAP vegetarian soup is light yet comforting at the same time.

Low FODMAP minestrone
Vegetarian, low FODMAP, gluten free and delicious
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

101. Low FODMAP Malai Kofta

This Malai kofta is vegetarian and a gluten free, low FODMAP take on the classic. Fluffy potato dumplings sit in a low FODMAP and delicious curry gravy for the ultimate treat.

Low FODMAP Malai kofta
A delicious low FODMAP take on a classic Indian dish.
Check out this recipe
An aerial close up view of a black skillet filled with FODMAP friendly Malai kofta topped with a swirl of cream and chopped coriander
An aerial close up view of a skillet filled with FODMAP friendly Malai kofta. The Malai kofta is topped with cream and coriander

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