I recently did a roundup of 60+ gluten free dessert recipes on my site, so I figured my best FODMAP friendly vegetarian recipes deserve the same treatment. I have so many great FODMAP friendly 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.
FODMAP-friendly 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 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. 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.
2. FODMAP friendly 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.
3. FODMAP friendly 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.
4. Vegetarian 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.
5. FODMAP friendly 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.
6. These quick and easy 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.
7. Gluten free 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.
8. Vegan chilli
Because every FODMAP friendly blog worth it’s salt needs a good vegetarian and vegan chilli recipe, right?
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.
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.
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.
12. Vegetarian, gluten free sausage rolls
Sausage rolls are fairly intrinsic to Australian culture, so I knew I had to create a FODMAP friendly and gluten free version.
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 can be found in my cookbook, Intolerance Friendly Kitchen.
14. 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.
15. Gluten free, vegan sausages
These sausages are one of my proudest vegan/vegetarian FODMAP friendly recipes. They use tofu for a surprisingly meaty texture and taste.
16. Roast pumpkin, kale and feta salad
A filling and delicious FODMAP friendly vegetarian meal prep salad that is full on flavour.
17. Gluten free cheesy naan
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.
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)
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.
20. Gluten free Varenyky
Delicious gluten free, vegetarian and FODMAP friendly Ukrainian Varenyky filled with potato and cheese. Hearty comfort food at it’s absolute best.
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.
22. FODMAP friendly 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.
23. FODMAP friendly 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.
24. Eggplant sausage involtini with a vegan filling
My love for involtini remains as strong as ever with this vegan sausage style number.
25. Pumpkin soup
Would any dinner roundup in any niche be complete without a good pumpkin soup?
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.
27. Vegetarian, gluten free 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.
28. Gluten free 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.
29. Quick and easy 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.
30. Pumpkin, leek, sage and goat’s cheese tart with gluten free pastry
This delicious and hearty pumpkin pie is FODMAP friendly, gluten free and absolutely delicious.
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.
32. Sweet and sticky ginger tofu
A delicious mid-week vegan meal that is full of flavour and quick to make.
33. Whipped garlic infused ghee on gluten free baguettes
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.
34. 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.
35. Gluten free empanadas with a 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.
36. 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.
37. Green pesto pasta soup
38. Vegan peanut butter stir fry
A creamy, peanutty and delicious midweek stir fry that is vegan, gluten free and FODMAP friendly.
39. Gluten free 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.
40. 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.
41. Vegetarian Cobb salad (or kind of Cobb)
42. Crispy potatoes
A foolproof method for insanely crispy and delicious potatoes that stay fresher for longer. Vegan, gluten free and very straightforward.
43. Cucumber and tomato salad
A fresh and delicious summer salad that I fixate on every year.
44. FODMAP friendly hummus
A delicious FODMAP friendly take on hummus using tofu and garlic infused olive oil.
45. Dukkah roasted carrots on FODMAP friendly hummus with a green herb dressing
46. FODMAP friendly tofu larb
A delicious and fresh summer dish that is FODMAP friendly, vegan and gluten free.
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.
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.
49. FODMAP friendly 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.
50. Gluten free Spanakopita tart
A delicious gluten free, FODMAP friendly spanakopita tart made with a homemade gluten free yoghurt pastry.
51. 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.
52. FODMAP friendly vegetable tagine
This delicious and hearty FODMAP friendly vegetable tagine is vegan, gluten free and packed full of flavour.
52. FODMAP friendly 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.
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.
54. FODMAP friendly 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.
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.
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.
57. Gluten free beetroot pasta
A fun and gorgeous way to get some veggies in.
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.
59. FODMAP friendly 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.
60. Gluten free, FODMAP friendly 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.
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.
62. Green haloumi salad with almond pesto
63. My ultimate vegetarian lasagne
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!
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.
66. 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.
67. 20 minute vegan taco mince
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.
68. 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.
69. Sweet and sticky ginger buckwheat noodles
These delicious sweet and sticky ginger buckwheat noodles are FODMAP friendly, vegan and gluten free. They are as delicious warm as they are cold.
70. 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.
71. 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!)
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.
73. FODMAP friendly 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.
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.
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.
76. Gluten free sourdough pizza bases
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.
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.
79.FODMAP friendly 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.
80. FODMAP friendly potato and pea samosas
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.
81. FODMAP friendly vegan chicken noodle soup
A hearty and delicious vegan chicken noodle soup made without onion or garlic.