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All, Gluten free, Low FODMAP, Main, Recipes, Vegan, Vegetarian

Adding flavour without onion and garlic

BY Georgia McDermott
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.

Part of my every day job is figuring out how to add flavour without using onion and garlic, but it occurred to me that I have never written about this specifically. So today I will discuss all my tips and tricks for adding flavour back in to onion and garlic free dishes.

An aerial view of two jugs of freshly made garlic infused ghee sit on a white marble table in harsh sunlight. They are surrounded by water glasses and the light shines through creating shadows on the marble

Adding flavour without onion and garlic

As someone who develops low FODMAP recipes, about half of the gig is figuring out how to replace onion and garlic with low FODMAP alternatives. Onion and garlic are the powerhouses of the flavour world and are included (in some form or another) in just about every cuisine worldwide.

Why would someone avoid onion and garlic?

People avoid onion and garlic for different reasons. Some people, like myself, follow the FODMAP diet or avoid high FODMAP foods. I do this because certain high FODMAP foods cause me digestive distress. Being unwell, in turn, often impacts my mental health, so it’s important to me to ensure what I’m eating doesn’t make me feel unwell.

I have done the FODMAP elimination diet and unfortunately my tolerance to onion and garlic has not improved. I should say here that there is is absolutely no need to avoid onion and garlic if you tolerate them after the elimination diet! As above, the aim of the FODMAP diet is to reintroduce as many high FODMAP foods as possible, so hopefully this is just a temporary guide for some of you.

Onion and garlic are sometimes excluded because people don’t like the taste, believe it or not! This might be just onion, just garlic, or both onion and garlic.

Some people avoid onion and garlic for religious reasons. Jain, Buddhist, Taoists and Hindus avoid onion and garlic.

A messy plate of FODMAP friendly hummus topped with a walnut gremolata and vibrant red chilli oil. The plate of hummus is messy and rustic, with a number of chip indents in the dip. It is set against a grey steel backdrop and set on a grey ceramic plate.

What does it feel like to be intolerant to onion and garlic?

Maybe a weird entry, but I thought it might be helpful to some people. For me personally, I get a sort of dry mouth sensation when I eat something with onion or garlic in it. I can feel it the second the food hits my mouth. This feeling stays with me for the whole day, even if I drink loads of water. On the digestive side, I will bloat, cramp, feel nauseous and all that other stuff we know and love. I used to absolutely love onion and garlic, so being intolerant to them has been a real blow for me.

Of course, this might be a different experience for different people. Always consult a medical professional if you are having digestive issues.

An aerial view of four plates of FODMAP friendly vegan bolognese on dark blue ceramic plates against a dark blue steel backdrop

What is FODMAP?

The FODMAP diet was invented by Sue Shepherd and Monash University. It singles out and identifies highly fermentable components of different foods that can cause digestive distress. The idea of the diet is to eliminate these highly fermentable foods in the short term, and to slowly reintroduce them to see what you can tolerate. The goal of the diet is to bring as many high FODMAP foods back into your diet as possible by the end.

Is onion low FODMAP?

Onion is a high FODMAP, high fructan food. This includes white onions, purple onions (or Spanish onions) spring onion bulbs, leek whites and shallots. Better (or worse) yet? This even includes onion powder. Even small amounts of onion are high FODMAP. You can see why this might be an issue when they are in practically every dish ever.

With this said, Monash say that pickled onion is low FODMAP in 45g serves. They don’t specify an upper limit. A few caveats: the onion needs to be a large onion as opposed to small cocktail onions. Monash don’t specify how long the onions need to be pickled to be considered low FODMAP.

Is garlic low FODMAP?

Sadly, no. Garlic, like onion, is high FODMAP in tiny amounts. This also includes garlic powder. However! Monash have recently added pickled garlic to the app. Pickled garlic is low FODMAP in 3g serves (1 clove) and up to 29g serves. I have a recipe for pickled garlic here.

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 and toasted sesame seeds

What can I use instead of onion and garlic?

There are a number of ingredients that can help replace the flavour lost by removing onion and garlic. Onion and garlic are distinct flavours and add different bulk and texture, so let’s address them separately.

Replacing the flavour of onion

Spring onion greens

Spring onion greens are a really easy way to add onion flavour back into your low FODMAP dishes. People tend to pair them with Asian cuisines, but they can be substituted into any style of food for a subtle onion replacement. They can be used cooked, as in my FODMAP friendly vegetarian chilli, or raw, as in my spring onion dip. Monash have recently (as of late July 2024) introduced a FODMAP threshold for spring onion greens – serves of 97g or more contain moderate amounts of fructose. This shouldn’t impact many recipes as that is a considerable amount per person.

Leek greens

Leek greens are another great way to add a base note of onion flavour. Importantly, they are generally filled with hidden dirt so they need a thorough wash before use. They can be quite hardy, so I recommend slicing them really thinly and cooking them thoroughly.

Chives

Chives, surprisingly, are a FODMAP friendly ingredient. This also includes garlic chives, which you can often find at your local Asian grocer. Chives are also quite easy to grow at home, so it can be inexpensive to throw in some chopped chives to your low FODMAP dishes.

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.

Replacing the texture and bulk of onion

Sometimes a recipe uses a lot of onion and replacing it will lose a lot of the texture or bulk. There are a couple of things I generally do to add this back in, in addition to using the spring onion greens and leek greens.

Carrots

Carrots are a low FODMAP way to add bulk back to a dish without onion and garlic. They are relatively plain and generally included in a soffritto anyway, so they are not out of place in a lot of dishes.

Fennel

Fennel is not without it’s FODMAP limits, but it does mimic the fibrous aesthetic and texture of cooked onion. I use caramelised fennel cooked with some asafoetida in a pizza recipe in Intolerance Friendly Kitchen.

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.

Replacing the flavour of garlic

Garlic chives

Garlic chives, as we’ve discussed, are a great FODMAP friendly garlic replacement if you have an Asian grocer nearby. They have a subtle garlic flavour that is quite distinct from chives at the supermarket. They are well worth trying if you happen to see some.

Asafoetida powder

Asafoetida powder, sometimes called Hing, is made from a variety of giant fennel. It has a pungent onion and garlic taste, and is a real coup for adding in flavour without onion and garlic. It is often used in Indian cuisine, although I see it pop up in more and more places these days.

Asafoetida powder makes a great substitute for onion and garlic powder, too. Because it is so pungent, the powder is often ‘cut’ with flour to lessen it’s potency. This can mean that the asafoetida is not gluten free, so make sure to read the labels. Don’t use too much, either – it is very strong.

Garlic infused oil

The fructans in garlic are water soluble but not fat soluble. This means that if you were to make a soup with garlic, the fructans would leech into the liquid and result in a high FODMAP soup. Because the fructans are not fat soluble, though, you can safely infuse garlic in oil to create a garlicky taste.

Personally, I find that adding garlic infused oil to a dish while cooking has no effect. The subtle garlic flavour is drowned out by the time all the flavours come together. Where it really shines, though, is as a finishing oil, left uncooked. I like to drizzle the garlic infused oil over finished pasta or bread to get the full effect. This FODMAP friendly spaghetti aglio e olio is a perfect example.

I also find that store bought garlic oil isn’t as strong as homemade. Garlic oil can be at risk for botulism, so store bought oils are stabilised in a way that prevents this. As a result, I find them to be quite subtle. I make my own garlic infused oil in small batches so I get the full effect in a food safe way. You can find a full recipe and rundown on making your own garlic oil here.

Garlic infused ghee

Garlic infused ghee is my alternative to garlic butter. Ghee is made by cooking the water content out of butter at a low temperature. You are left with only the butter fat, sometimes called ‘oil of milk.’ Because the liquid has been cooked off the butter, it is nearly 100% fat.

Once the liquid has been removed, you can infuse the ghee with the garlic. The garlic is then strained out (I give it to my garlic loving family members) and you have the most delicious garlic infused ghee. I like to whip it and serve it with homemade gluten free baguettes.

This is not as foolproof as garlic infused oil. There is a chance that a tiny amount of liquid will remain in the ghee, leaving something for the fructan to leech into. However, I have never had an issue with it, and my intolerance for garlic is high.

You can find my full recipe for garlic infused ghee here.

Pickled garlic

Pickled garlic is a newer ingredient to grace the FODMAP app. Monash have recently specified that it is low FODMAP in 3g serves and can remain low FODMAP in up to 29g serves.

You can buy pickled garlic at some specialty shops, but I find the store bought variety lacks in that garlicky oomph. Homemade pickled garlic, however, packs a punch and then some. It is easy to make (with a few important food safety considerations) and I have a recipe here. My new favourite way to use it is to roast it (recipe here).

An aerial view of two plates of FODMAP friendly spaghetti aglio e olio. The spaghetti sits atop two white ceramic plates of varying sizes and is rustically presented. A chopping board topped with chopped parsley sits in the top righthand corner, and a fork pokes out from a plate of spaghetti in the bottom lefthand corner.

Low FODMAP umami ingredients that are vegetarian

Adding umami ingredients adds another dimension to a dish without onion and garlic. Meat and seafood provide umami, but here we’re discussing vegetarian options to add depth of flavour.

  • Seaweeds
  • Miso paste (make sure it’s gluten free if it needs to be)
  • Nutritional yeast
  • Aged cheeses (see this list for vegetarian cheeses in Australia)
  • Tomato paste and sundried tomatoes
  • Tamari and gluten free soy sauce (or regular soy sauce, if you don’t need it be gluten free)
  • Truffle oil
  • Mushrooms (see section below)
  • Vegetarian oyster sauce and vegetarian fish sauce (check the labels to ensure FODMAP)

A quick note on mushrooms

Mushrooms are a great vegetarian umami builder that can be used for a low FODMAP dish. They do, however, have upper FODMAP limits, so it’s worth quickly discussing which are appropriate. I have kept it to the more common varieties, as these are what Monash provides FODMAP data on. The dried varieties often provide the strongest umami flavour and are handy as they keep well. These thresholds are current as of July 2024.

  • Dried shiitake – 2 mushrooms or 8g serving per person
  • Fresh shiitake – 11g serving per person
  • Dried porcini – 1 1/2 tablespoons or 12g serving per person
  • Oyster mushrooms – 75g serving per person
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.

Bonus flavour builders

These flavour builders aren’t umami, nor do they taste like onion and garlic. But they do add great flavour to dishes and are incredibly helpful to have on hand when replacing onion and garlic.

Fresh herbs – a given! Coriander roots are also great in Asian and Indian inspired dishes, so don’t throw them out.

Curry leaves – these give big bang for their buck! Delicious fried, as in my FODMAP daal recipe

Ginger, lemongrass and galangal

Dijon mustard or any sort of mustard (check for FODMAP content)

Red wine (which could be considered umami)

Tamarind puree – great in Asian dishes like Pad Thai

Liquid smoke or smoked cheeses – these add a meaty depth of flavour

Preserved lemon – used in North African and Moroccan cuisine

Fresh citrus – you’d be surprised at what some lemon juice or zest can do

Pickles (make sure they are FODMAP friendly)

Makrut lime leaves or zest – adds the most incredible flavour to anything it touches but best suited to South East Asian cuisines

Black and white pepper – distinctly different flavours that can be toasted to change it up again

Salt – salt chemically brings out flavours in a dish. If something is tasting bland when you have thrown the book at it flavour wise, add a little extra salt.

Maple syrup, a small amount of honey or sweetener – this can balance out the flavours and add a little something unexpected

Dried spices – duh. I often find that mimicking the flavour profile of a dish with the spices can help trigger a muscle memory and I feel like I’m eating an onion and garlic based dish. For example, adding oregano and rosemary to my vegan bolognese makes it taste very legit.

Special mention to dried sage powder here – it has a really meaty flavour that I love to use. It works incredibly well in my vegetarian, gluten free sausages.

An aerial close up view of a radicchio, walnut and blue cheese salad served with gluten free sourdough and vegan sausages. The meal is casually arranged on a dark blue ceramic plate and sits on a steel blue backdrop

Building a flavour base without onion and garlic

The following is my process for building flavour into dishes without using onion and garlic. Layering in different flavours and substitutes is key to creating a tasty end result. I am vegetarian, so I assume this process is even easier for carnivores, given the bold flavours in meat.

  1. Start with a spring onion and leek green base. Depending on the dish, I sometimes just use the spring onions as they cook quickly and are dissolve more easily into dishes.
  2. In the applicable cuisines I use a considerable amount of grated ginger. Once well cooked, the ginger mellows into most dishes but provides another layer of flavour.
  3. Add asafoetida powder to taste.
  4. Incorporate umami ingredients listed above. This would change a little if I were cooking with meat, as it already contains strong savoury flavours.
  5. Add plenty of spices, fresh herbs, lemon juice or vinegar to add flavour and brighten the dish.
  6. Make sure the food is well seasoned to bring out all of the flavours.
  7. Finish the dish with garlic infused garlic oil or garlic ghee, as appropriate.
An aerial view of a skillet filled with FODMAP friendly vegetarian curry. The vibrant orange curry gravy is swirled with white coconut milk, creating a beautiful marbled effect. Pieces of tofu poke out from the gravy. The skillet is set on a white marble backdrop, and some glasses of water sit in the top of the image.

My favourite vegetarian recipes without onion and garlic

1. FODMAP friendly not quite pickled onion

A quick recipe I developed to accompany my gluten free bagels that adds brightness, colour and a pop of onion flavour thanks to the asafoetida powder.

An aerial view of a bagel sliced in half on a white ceramic plate in sunlight. The bagel slices are topped with goats cheese spread, FODMAP friendly 'pickled red onion', FODMAP friendly everything bagel mix and toasted lemon breadcrumbs
FODMAP friendly ‘pickled red onion’
A bright and vibrant accompaniment to salads, bagels, tacos or leftovers, this simple faux pickled onion adds colour and flavour in equal measure.
Check out this recipe
An aerial view of a bagel sliced in half on a white ceramic plate in sunlight. The bagel slices are topped with goats cheese spread, FODMAP friendly 'pickled red onion', FODMAP friendly everything bagel mix and toasted lemon breadcrumbs

2. Everything bagel seasoning without onion and garlic

While we’re on the topic, this delicious everything bagel seasoning is made without onion or garlic.

An aerial view of a baking tray covered with FODMAP friendly everything bagel seaoning
FODMAP friendly everything bagel seasoning
A quick and easy everything bagel seasoning made without onion and garlic. A low FODMAP alternative to the original.
Check out this recipe
An aerial view of a baking tray of gluten free bagels topped with FODMAP friendly everything bagel seasoning

3. Low FODMAP vegan chilli

This vegetarian chilli is full bodied, full of flavour and convincingly meaty, all without meat or onion and garlic.

An aerial close up view of a bowl of colourful FODMAP friendly vegetarian chilli. The chilli is in a beige speckled open faced ceramic bowl which sits atop a beige linen backdrop. In the bowl is rice, chilli, pickled red cabbage, corn chips, lactose free sour cream topped with chilli oil and coriander. The bowl is casually arranged
FODMAP friendly vegetarian chilli
FODMAP friendly vegetarian and vegan chilli that is delicious even without onion and 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

4. Low FODMAP spaghetti aglio e olio

This delicious gluten free pasta is finished with a garlic infused oil for all the flavour of the classic spaghetti aglio e olio, made without FODMAPs.

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.
FODMAP friendly spaghetti aglio e olio
Delicious gluten free and garlicky pasta that provides full on flavour without FODMAPs
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.

5. Whipped garlic ghee on gluten free baguettes

I have to say that this might be one of the most satisfying recipes I have ever developed. Fresh and fluffy gluten free baguettes topped with whipped garlic infused ghee and sea salt flakes. My absolute dream combination, all without onion or garlic.

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 between the pieces of baguette
Whipped garlic infused ghee on fresh gluten free baguettes
AKA: FODMAP friendly heaven on a piece of gluten free bread.
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.

6. Low FODMAP paneer curry

With the help of the ingredients above, this vegetarian paneer curry is made without any onion or garlic, without compromising on flavour.

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
FODMAP friendly paneer curry
Onion and garlic – who needs them?
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

7. Low FODMAP chilli oil noodles

A quick and easy weeknight dinner that uses spring onions and a sizzle oil for a bold flavour without FODMAPs. Bonus points if you infuse your oil with garlic before you start.

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

8. Low FODMAP vegan bolognese

This vegan bolognese is one of my favourite recipes I have developed. With some simple replacements for onion and garlic (as well as meat) this is a hearty weeknight bolognese that is FODMAP friendly but filling and delicious.

An aerial view of a white speckled ceramic plate topped with vegan spaghetti bolognese. A fork sticks into the bolognese from the bottom right of the image
FODMAP friendly vegan bolognese
FODMAP friendly vegan bolognese that everybody will love!
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

9. Low FODMAP spring onion dip

A lactose free FODMAP friendly dip that is packed with that classic spring onion flavour we all know and love.

An aerial shot of a bowl of FODMAP friendly spring onion dip set amongst a plate of brightly coloured crudites
FODMAP friendly spring onion dip
A FODMAP friendly spring onion dip that uses lactose free dairy and spring onion greens to keep the FODMAP content right down.
Check out this recipe
An aerial shot of a bowl of FODMAP friendly spring onion dip set amongst a plate of brightly coloured crudites

10. Low FODMAP cheesy garlicky gluten free naan

The only thing better than this gluten free cheesy naan is finishing it off with garlic infused ghee for the full heavenly experience.

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

11. Low FODMAP green Thai curry

A homemade green Thai carrot paste without onion and garlic keeps the FODMAP content of this vegetarian Green Thai curry down.

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

12. FODMAP friendly Pad Thai (vegan option)

One of my favourite things to eat regardless of the day or time, this Pad Thai is FODMAP friendly, gluten free and easily vegan.

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
FODMAP friendly Pad Thai
Onion and garlic free Pad Thai that is easily vegan. An authentic Pad Thai sauce without ketchup, peanut butter or anything else that doesn't belong.
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

13. Low FODMAP vegetarian Moussaka

A hearty and full bodied vegetarian lasagne made with an onion and garlic free vegetarian mince meat and a delicious smoked mozzarella bechamel for an extra meaty hit.

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.
FODMAP friendly vegetarian Moussaka
A hearty vegetarian moussaka that is packed full of vegetables, vegetarian mince and a creamy delicious bechamel.
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.

14. FODMAP friendly vegetable tagine

A FODMAP friendly take on the Moroccan dish tagine that is packed with vegetables, a FODMAP friendly amount of canned chickpeas, plenty of spices and some heavenly preserved lemon.

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.

15. Low FODMAP vegan gravy

This super speedy and delicious vegan gravy is gluten free and made without any onion and garlic. It uses toasted nutritional yeast for a oniony garlicky umami.

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
FODMAP friendly vegan gravy
A delicious vegan gravy without onion or garlic that is still jam packed full of flavour
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

16. FODMAP friendly paneer shahi

One of my favourite low FODMAP vegetarian curry recipes, this shahi paneer is vegetarian and delicious. I have a recipe for lactose free paneer, too.

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 shahi paneer
A delicious and creamy shahi paneer made without onion and garlic
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

17. Low FODMAP leek and potato soup

This leek and potato soup might look a little different but it has just as much flavour as the original. Leek greens provide a beautiful leek flavour without the FODMAPs.

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. It sits atop a mottled bright rusty backdrop and a glass of water sits in the top right hand corner
FODMAP friendly leek and potato soup
Gluten free and FODMAP friendly leek and potato soup made with leek greens.
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.

18. Vegan 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

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

This autumnal and deeply savoury tart uses sage and leek greens to provide a rich and delicious flavour base. Encased in a gluten free pastry, this is a delicious comforting tart for multiple dietary requirements.

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

20. FODMAP friendly vegetarian Shepherd’s Pie

A delicious vegetarian and gluten free Shepherd’s Pie without onion and garlic. You can choose from a tater tot topping or a cheesy mash topping. It’s easily vegan, too (not that your cat will know it)

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.
FODMAP friendly Shepherd’s Pie
A delicious vegetarian (and easily vegan) Shepherd's pie that uses a tofu mince that is full of flavour but made without any garlic or onion.
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

21. Garlic oil potatoes with a zingy yoghurt base and herb salsa

I say this a lot, but this is one of my favourite recipes without onion and garlic. The garlic infused oil complements the crispy potatoes perfectly, while the yoghurt provides a tangy foil to all the richness.

An 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.
Crispy garlic oil potatoes with a zingy yoghurt base and a herb salsa
A stunning dish that is as flavourful as it beautiful!
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

22. FODMAP friendly pizza sauce

Garlic onion and Italian cuisine are synonymous. This FODMAP friendly pizza sauce uses a few easy tricks to create a delicious pizza without the need for the onion or garlic.

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
FODMAP friendly pizza sauce
A vegetarian and FODMAP friendly pizza sauce made 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).

23. Vegetarian curry without onion and garlic

A delicious and rich vegetarian curry filled with vegetables and tofu in a rich curry gravy without onion or garlic.

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.
FODMAP friendly vegetarian curry
A vegetable packed vegetarian curry made FODMAP friendly.
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.

24. FODMAP friendly vegetarian lasagne

A delicious vegetarian lasagne that is layered with FODMAP friendly vegetarian mince, gluten free lasagne sheets, delicious roast vegetables, a hint of greenery and a creamy low lactose bechamel.

My ultimate gluten free, vegetarian and FODMAP friendly lasagne. Recipe from www.georgeats.com | @georgeats
Gluten free vegetarian lasagne
Gluten free and vegetarian lasagne filled with a FODMAP friendly vegetarian mince, roasted vegetables and a creamy low lactose bechamel.
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.

25. FODMAP friendly vegan lasagne

A rich and delicious vegan lasagne that is gluten free and made without onion or garlic.

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.
FODMAP friendly vegan lasagne
A delicious vegan, gluten free and FODMAP friendly lasagne with a 'mince' layer and a creamy bechamel layer.
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.

Want more low FODMAP recipes?

2 Comments

  1. I’m so grateful to find your website. I began getting food intolerances because of the life saving medication I’m on over 2 years ago. Soy started it all and it’s really severe effects now. Then radishes and lactose milk and now garlic and onions. Food was one of my great loves especially Asian and Lebanese cuisine, now I just eat the same food to survive. Losing garlic and onions was a real soul crusher but I look forward in trying your tips and recipes.

    Reply

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