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FODMAP friendly, Gluten free, Main, Recipes, Vegetarian

Low FODMAP vegan recipes

BY Georgia McDermott
An aerial view of a FODMAP friendly, gluten free sourdough pizza topped with caramelised lemons, zucchini coins, FODMAP friendly pesto, melted cheese and extra basil. The pizza sits on a speckled white plate against a white marble backdrop

There’s not much worse than getting stuck in a rut with dinners. What is worse, though, is feeling constrained by your dietary requirements and eating the same thing constantly as a result. To aid my fellow FODMAP friendly vegans out there, I have collated this list of my favourite low FODMAP vegan recipes.

An aerial close up image of gluten free vegan dumplings on a bright blue ceramic plate. The dumplings are smothered in a bright red chilli oil.

Low FODMAP vegan recipes

These recipes are all FODMAP friendly and gluten free. They are either naturally vegan or easily made vegan with the notes in each recipe. Where possible, each of these low FODMAP vegan recipes is also made without xanthan gum and nuts. I aim to cater to as many dietaries and food intolerances with every recipe I develop.

If you are vegetarian, you can also browse my list of 80+ low FODMAP vegetarian recipes here. If you’re on the market for dessert, might I suggest this gluten free vegan dessert roundup? All of the recipes are both gluten free and vegan as well as low FODMAP.

1. Low FODMAP vegan spaghetti bolognese

This is one of my favourite recipes – the one that started my obsession with frozen tofu. It’s filling, protein packed and undetectably vegan. This recipe is nut free, egg free, dairy free and vegan.

FODMAP friendly vegan bolognese
An easy and delicious hearty vegan bolognese that is low FODMAP and freezes like a charm. Perfect to make ahead for a quick and filling weeknight dinner
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
Four plates of FODMAP friendly vegan spaghetti bolognese. The plates are arranged casually on a mottled deep blue metal backdrop, and a dark blue linen cloth rests in the top right corner of the image

2. Crispy miso tofu with broccolini and furikake rice

Once you’ve tasted furikake, you can never go back. This vegan version entails a mix of nori, sesame, sugar and salt, and it is the perfect accompaniment to this easy dish. This recipe is nut free, dairy free, egg free and vegan.

Vegan crispy miso tofu and rice bowls with furikake
Delicious and easy crispy miso rice bowls topped with addictive vegan furikake
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 from www.georgeats.com

3. Low FODMAP vegan sweet and sticky ginger buckwheat noodles

Beyond the noodles and sauce, this dish can be whatever you want it to be. I’ve added tofu, radishes and carrots, but you can add whatever you fancy or have on hand. This recipe is nut free, dairy free, egg free and vegan.

Sweet and sticky buckwheat noodles with crispy tofu
a fresh and quick buckwheat noodle dish that is delicious hot as it is cold. Make sure you buy 100% buckwheat noodles to keep this dish gluten free.
Check out this recipe
Sweet and sticky buckwheat noodles with crispy tofu and vegetables on a white marble table
A close up shot of sweet and sticky buckwheat noodles with crispy tofu and vegetables. Throughout the glossy noodles sit small radishes, carrots and cubes of tofu, along with some wilted greens.

4. Low FODMAP vegetarian or vegan moussaka

Arguably one of the best meal prep dinners, an afternoon of cooking makes for a week of delicious dinners. This moussaka is vegetarian, nut and egg free. It can be made vegan using a plant based cheese and milk in the bechamel.

FODMAP friendly vegetarian moussaka
With a vegan bechamel (as outlined in the post) this gluten free moussaka is also vegan. It uses a hearty low FODMAP tofu mince to be as filling as the original.
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.

5. Low FODMAP vegetarian or vegan Pad Thai

Vegan without the traditional but optional eggs, this Pad Thai is full of flavour while being Low FODMAP.

Low FODMAP vegetarian/vegan Pad Thai
A delicious FODMAP friendly Pad Thai made as close to the traditional style as possible. No peanut butter here.
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

6. Low FODMAP vegan tofu larb

A super fresh and delicious weeknight dinner for everyone. This dish is vegan, FODMAP friendly and easily made nut free and/or grain free.

FODMAP friendly vegan tofu larb
A fresh and delicious tofu larb inspired by the traditional versions native to Thailand and Laos.
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.
An aerial view of vegan tofu larb lettuce cups sitting atop a white marble table. The larb lettuce cups are casually arranged and topped with fresh sliced chillies, toasted peanuts and fresh herbs

7. Low FODMAP vegan chilli

My favourite thing about this chilli is that you can use tofu, (canned) beans, or tofu AND beans. Full of flavour and options for everyone.

FODMAP friendly vegan chilli
an Easy low FODMAP vegan chilli that is full on flavour without FODMAPs.
Check out this recipe
A side on brightly lit view of a plate of FODMAP friendly vegetarian chilli served with salad, guacamole, a wedge of lime, some fodmap friendly 'pickled red onion', corn chips, sour cream and tomatoes. It sits atop terracotta tiles in bright sunlight, with the shadow of some palm leaves in the background of the image
An aerial close up view of a bowl of colourful FODMAP friendly vegetarian chilli. The chilli is in a beige speckled open faced ceramic bowl which sits atop a beige linen backdrop. In the bowl is rice, chilli, pickled red cabbage, corn chips, lactose free sour cream topped with chilli oil and coriander. The bowl is casually arranged

8. Gluten free vegan potato gnocchi

Aka pillowy, comforting little bites of heaven. This gnocchi can be made without starches and is naturally nut free. Bake it in my FODMAP friendly roasted tomato sauce topped with cheese for a wintery delight.

Gluten free vegan gnocchi
A nifty trick makes this gluten free gnocchi completely vegan without xanthan gum!
Check out this recipe
An aerial image of a bechamel gnocchi bake in a white baking dish atop a white marble table.
Gluten free gnocchi in a lactose free bechamel in a white oven dish. The dish sits on a white marble table and is surrounded by plates with gnocchi bake and salad on them.

9. Low FODMAP vegan pasta aglio e olio

If you’re keen to get a FODMAP friendly garlic hit in your life, this dish is for you. It uses garlic infused oil to achieve a delicious yet simple result. A classic pantry staple dish, this is nut free, egg free and easily made vegan by finishing with vegan cheese (which is optional). It is endlessly customisable and a great basic to have in your back pocket.

Low FODMAP spaghetti aglio e olio
Low FODMAP spaghetti aglio e olio that is vegan without a finishing flurry of cheese. An endlessly customisable recipe to have in your packet pocket for all your FODMAP pasta needs.
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.

10. Crispy tofu and tomato salad with tamarind and makrut lime sauce

This South East Asian inspired salad is honestly one of my favourite recipes. It’s such an unusual combination of ingredients that works so incredibly well together. This recipe is vegan and egg free. Keep in mind that Monash recently lowered the threshold for tomatoes, so make sure the quantity of tomatoes works for you.

Salt and pepper tofu and tomato salad with a sweet tamarind dressing
Fresh and unexpected, this punchy salad is vibrant and perfect for the warmer months
Check out this recipe
A salt and pepper tofu salad with tomatoes, herbs and a tamarind makrut lime dressing. Plated on a white ceramic plate against a white marble table
A salt and pepper tofu salad with tomatoes, herbs, toasted peanuts and tamarind makrut dressing in a dark blue bowl against a dark blue backdrop

11. Gluten free vegan sourdough pizza bases

There are few things more satisfying than making your own pizza bases from scratch. These pizza bases are gluten free and gum free, completely homemade courtesy of the sourdough starter. Some accompaniments? My FODMAP friendly pizza sauce, or my non-sourdough gluten free pizza bases if you don’t have a starter on hand.

Gluten free sourdough pizza bases
Sourdough pizza bases made without xanthan gum or any animal products. The dough ferments really well overnight, too, making it a great dough for make ahead dinners.
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 cheesy margherita pizza with bubbly browned mozzarella

12. Crispy roast potatoes

Because in my world, potatoes are absolutely an acceptable main course. These super crispy potatoes are naturally vegan and incredibly addictive.

Crispy roast potatoes
These extremely crispy potatoes are naturally gluten free, vegan and low FODMAP.
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 plate of golden brown roast potatoes. The potatoes are sprinkled with sea salt flakes and sit atop a white speckled ceramic plate on a dark steel backdrop

13. Vegetarian mince stuffed capsicums

One of my personal favourite ways to make a complete dinner out of tofu mince. These stuffed capsicums can be flavoured any way you like, and make for excellent leftovers. This recipe is nut free, egg free and dairy free/vegan adaptable. Keep in mind that Monash recently lowered the FODMAP threshold of capsicums, so make sure this recipe works for your dietary triggers.

Vegetarian mince stuffed capsicums (vegan with a vegan cheese topping)
A delicious, veggie packed way to use vegan, FODMAP friendly tofu mince. Keep in mind that Monash recently lowered the FODMAP threshold for capsicums, so make sure the recipe is right for you. If you could eat capsicum without issue before the update, you don't need to stop eating it after the update!
Check out this recipe
An aerial view of vegetarian mince stuffed bullhorn capsicums, topped with a walnut and parsley gremolata and doused in chilli oil. The vibrant feast sits atop a white plate, set against a mottled grey backdrop
An aerial view of vegetarian mince stuffed bullhorn capsicums, topped with a walnut and parsley gremolata and doused in chilli oil. The vibrant feast sits atop a white plate, set against a mottled grey backdrop

14. Low FODMAP Vegetarian or vegan enchiladas

Making a big enchilada bake is such a good Sunday activity. Not only is Sunday night dinner popping, but you have leftovers to start the week. This bake is protein packed, big on flavour and a crowd favourite. It is nut free, egg free and easily adapted to be vegan.

Low FODMAP vegetarian enchiladas that are vegan with a vegan cheese topping.
Hearty, delicious and gluten free enchiladas, easily made vegan with a plant based cheese topping.
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.

15. Vegan low FODMAP lasagne

I LOVE this vegan lasagne recipe. It packs a total punch without any meat, nuts or eggs. With a vegan bechamel that is gooey and cheesy, it will please everyone at the dinner table.

FODMAP friendly vegan lasagne
A hearty and filling vegan lasagne that is low FODMAP and gluten free. The ultimate low FODMAP vegan comfort food.
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.
Gluten free vegetarian lasagne that is FODMAP friendly. Made with vegetarian bolognese, smoked mozzarella bechamel, roasted vegetables and greens, it is a real treat. Recipe from www.georgeats.com | georgeats

16. Low FODMAP vegetarian or vegan curry

A hearty, vegetable packed curry that is full of flavour. It is nut free, egg free and easily made vegan using coconut milk to finish the dish and tofu in place of paneer.

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.
FODMAP friendly vegetarian curry
A tofu tikka masala inspired FODMAP friendly vegetarian curry that can easily be made vegan.
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.

17. Low FODMAP vegan sausages (gluten free)

Another one of my proudest achievements to date, these sausages are nut, grain, starch, gum and weird ingredient free. They are packed with protein and absolutely addictive.

Vegan, gluten free sausages
Vegan, FODMAP friendly and gluten free sausages made from simple ingredients.
Check out this recipe
A moody side on view of a person holding out two sausage sandwiches with vegan sausages smothered in tomato sauce.
Vegan, gluten free sausages from www.georgeats.com. Grain and nut free as well as FODMAP friendly.

18. Classic vegan pumpkin soup

Sometimes you just can’t beat the classic. Pure comfort food, this pumpkin soup is nut free, FODMAP friendly and vegan.

FODMAP friendly vegan pumpkin soup
A hearty and delicious vegan pumpkin soup with endless options. low FODMAP winter comfort food.
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

19. Vegetarian sausage involtini

Remember those vegan sausages I talked about? They’re back in the form of this hearty and delicious vegetarian involtini bake. Use vegan cheese and you’ve got yourself a vegan, nut and egg free dinner.

Vegan sausage involtini
Vegan involtini with a gluten free sausage flavoured filling. Hearty and full of flavour.
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

20. Low FODMAP vegan chicken noodle soup

A delicious and hearty low FODMAP vegan chicken noodle soup that is gluten free. Warming and delicious.

FODMAP friendly vegan chicken noodle soup
A hearty and warming FODMAP friendly take on chicken noodle soup that uses torn tofu and vegan flavoured chicken stock for a food intolerance friendly dish.
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 two speckled ceramic bowls of vegan chicken noodle soup, sitting atop a white countertop. The bowls are topped with parmesan, crispy sage leaves and truffle oil.

21. Low FODMAP vegetable tagine (vegan)

A vegetable packed FODMAP friendly tagine that uses canned chickpeas and select vegetables to keep the FODMAP content down. Serve with rice or quinoa to keep it gluten free.

FODMAP friendly vegetable tagine
A low FODMAP vegan tagine that is gluten free, hearty and delicious.
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
A brightly sunlit view of a speckled ceramic bowl of FODMAP friendly vegetable tagine served with quinoa and topped with coriander. The bowl sits on a white stone benchtop and is surrounded by glasses of water that create a shadow over the image

22. Low FODMAP vegetarian or vegan chow mein (gluten free)

An easy and delicious FODMAP friendly vegan or vegetarian chow mein from my cookbook, Intolerance Friendly Kitchen. Use vegan noodles and you’re good to go.

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

23. Gluten free vegan dumpling wrappers with tofu ginger filling (low FODMAP)

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.

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

24. Low FODMAP vegan chilli oil noodles

Incredibly easy and flavour packed FODMAP friendly noodles that take all of 10 minutes to prepare. Use gluten free pasta or vegan noodles and you’re all set.

FODMAP friendly chilli oil noodles
Easy and delicious low FODMAP chilli oil noodles that are vegan with the right noodles. I like to use store bought gluten free pasta for ease.
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 a white bowl of FODMAP friendly chilli oil noodles. The noodles are casually strewn about in the bowl, and topped with cucumber batons, spring onion greens and sesame seeds. The bowl sits atop a dark grey steel backdrop, which contrasts with the white bowl and vibrant chilli red tinted hue of the noodles

25. Low FODMAP vegan green Thai curry

A delicious Thai green curry that is full of flavour without onion or garlic. Making your own FODMAP friendly curry paste is easier than you think.

FODMAP friendly Thai green curry
A delicious FODMAP friendly green Thai curry that is warming and delicious
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 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.

26. Vegan low FODMAP daal (or kind of daal)

This daal inspired daal uses lots of vegetables to bulk out the red lentil content for a vegan low FODMAP daal that is warming and delicious.

FODMAP friendly daal (or not quite daal)
A FODMAP friendly vegan daal that is stacked with vegetables to keep the legume quantity in check. A great meal prep dish that freezes perfectly.
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
An aerial view of a white speckled ceramic bowl of FODMAP friendly daal. The daal is topped with a chilli oil tadka, fried curry leaves, coriander and some yoghurt. The bowl sits in the centre of a white marble table and two sunlit water glasses sit to the edge of the image

27. Vegan low FODMAP gravy

A frighteningly meaty vegan gravy that is super simple to make and uses mostly pantry ingredients. Gluten free, FODMAP friendly and can be made grain free, too.

FODMAP friendly vegan gravy
A delicious and super simple vegan gravy that is nut free, gluten free and easily made grain free.
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

28. Vegan low FODMAP bangers and mash

When you’ve developed a recipe for low FODMAP vegan sausages and FODMAP friendly vegan gravy, this is the only thing that makes sense. A hearty winter dinner that will impress even the non-vegans.

Vegan bangers and mash
Vegan, FODMAP friendly and gluten free sausages, gravy, mash and peas with leek greens
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. Vegan low FODMAP laksa with zucchini noodles

A fragrant and delicious FODMAP friendly vegan laksa made with zucchini noodles to be grain free. Any gluten free noodle works a treat here, too.

FODMAP friendly vegan laksa
A delicious vegan laksa made without onion or garlic. Gluten free (and grain free with zucchini noodles)
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.

30. Easy vegan carrot lox

This delightfully easy carrot lox goes down an absolute treat with my gluten free bagels.

Easy carrot lox
Vegan, gluten free and FODMAP friendly carrot lox that tastes super legit and goes perfectly on 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 image of a topped bagel half bathed in bright sunlight on a grey stone background. The bagel is topped with whipped lactose free mascarpone, easy carrot lox, FODMAP friendly pickled onions and capers.

31. Low FODMAP Vegan peanut butter stir fry

A delicious and creamy midweek dinner that is packed with both flavour and vegetables. Vegan, low FODMAP and gluten free.

Vegan FODMAP friendly peanut butter stir fry
A creamy, hearty and delicious peanut butter stir fry that packs in flavour
Check out this recipe
An aerial view of gluten free peanut butter noodles in a speckled ceramic bowl. The noodles are topped with spring onion greens and toasted sesame seeds. They sit atop a white marble table and a second bowl of noodles sits in the top left hand corner

32. Low FODMAP paneer or tofu shahi

This rich and delicious paneer shahi can be made with homemade lactose free paneer or tofu for a vegan option. It is packed full of flavour without any onion or garlic.

FODMAP friendly paneer shahi
A delicious FODMAP friendly paneer shahi that is vegan with tofu instead of paneer and coconut milk instead of cream.
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
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

33. Low FODMAP leek and potato soup (vegan option)

The optional cream is replaced with plant based milk in this FODMAP friendly leek and potato soup to make it vegan. It’s every bit as good as you remember the original, with or without cream.

FODMAP friendly leek and potato soup
A delicious low FODMAP leek and potato soup that's easily vegan with plant based dairy.
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.

34. Gluten free, low FODMAP Aloo Paratha

This gluten free Aloo Paratha is made without xanthan gum and uses yoghurt to create a soft dough. Swap in some plant based yoghurt and you have yourself vegan, gluten free and FODMAP friendly Aloo Paratha.

Gluten free Aloo Paratha
FODMAP friendly, gluten free, xanthan gum free and nut free Aloo Paratha that is easily made vegan. What can't this recipe do?
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.

35. Low FODMAP vegan chilli oil tofu

A quick and easy weeknight vegan dinner that packs in the flavour without the FODMAPs.

Vegan, low FODMAP chilli oil tofu bowls
A delicious midweek vegan dinner that is FODMAP friendly to boot.
Check out this recipe
An aerial close up view of two bowls of chilli oil tofu, Asian greens and rice mixed together. The bowls are dark blue ceramic and the background is dark mottled grey. A glass of water sits to the top right of the image, one bowl sits in the centre of the image, and the other sits in top right hand side
An aerial close up view of a bowl of chilli oil tofu, Asian greens and rice against a rust coloured linen tea towel backdrop. The bowl is a beige ceramic speckled one and the meal is casually arranged inside. A fork sits in the top left of the bowl and extends up beyond the top of the image

36. Low FODMAP vegan Dan Dan noodles

A delicious FODMAP friendly vegan take on Dan Dan noodles 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

37. Low FODMAP garlic oil potatoes with zingy yoghurt base and herb salsa (vegan option)

One of my favourite recipes I have made, these delicious garlic oil potatoes are easily made vegan by using a vegan yoghurt, making it one of my new favourite FODMAP friendly vegan recipes.

Crispy garlic oil potatoes with zingy yoghurt and herb salsa
Heaven on a plate that is FODMAP friendly, naturally grain free 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
Crispy potatoes with garlic chilli oil, mustard honey yoghurt and a walnut herb salsa on a white ceramic plate atop a white marble table

38. Low FODMAP vegan hummus

A delicious and nifty take on hummus that uses tofu and garlic infused oil to make it FODMAP friendly.

FODMAP friendly hummus
A delicious take on hummus with onion, garlic or chickpeas.
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.
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.

39. Low FODMAP vegetarian or vegan Moroccan spiced pumpkin soup

Forget the haloumi! Who needs it! This Moroccan spiced pumpkin soup is FODMAP friendly, vegan and full of flavour.

FODMAP friendly Moroccan spiced pumpkin soup
A delicious spiced pumpkin soup that is vegetarian or vegan and low FODMAP.
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.

40. Low FODMAP vegan sweet and sticky ginger tofu

A quick and easy weeknight vegan dinner that ticks all the boxes: protein packed, vegetable packed, gluten free and FODMAP friendly.

Low FODMAP vegan sweet and sticky tofu
An easy and delicious low FODMAP vegan weeknight dish.
Check out this recipe
A close up aerial view of a bowl of sweet and sticky ginger tofu with ginger sesame rice and Asian greens. The meal sits in a pale green open faced bowl against a textured olive linen backdrop
A close up aerial view of a bowl of sweet and sticky ginger tofu with ginger sesame rice and Asian greens. The meal sits in a pale green open faced bowl against a textured olive linen backdrop

41. Vegan gluten free Mac and Cheese

My favourite easy, cheesy vegan mac and cheese made without cashews or any fancy ingredients. Gluten free and low FODMAP, it’s ready by the time the pasta boils.

Vegan Mac and cheese
FODMAP friendly, gluten free and vegan mac and cheese made without cashews. No nut soaking or potato boiling required.
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

42. Vegan low FODMAP Caesar salad dressing

A delicious vegan take on Caesar salad dressing that is gluten free, FODMAP friendly and easy to make.

Vegan Caesar salad dressing
Vegan, FODMAP friendly Caesar salad dressing that is hearty and delicious.
Check out this recipe
Vegan Caesar salad dressing in a white ceramic bowl on a plate topped with crispy roast potatoes. The plate sits atop a white marble table.
Vegan Caesar salad dressing in a small white ceramic bowl surrounded by crispy potatoes. The dish is a white free form shaped one that sits on a white marble table

43. Low FODMAP 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.

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

44. Vegan low FODMAP Vietnamese style coleslaw

A bright, fresh and delicious vegan Vietnamese style coleslaw that is perfect for the warmer months.

Vegan Vietnamese coleslaw
Gluten free, vegan and FODMAP friendly Vietnamese style coleslaw that is easy to make and perfect for summer.
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,
An aerial view of a Vegan Vietnamese coleslaw salad, topped with lots of peanuts, chilli and spring onion greens. The serving platter is on grey tiles in dappled sunlight

45. Vegetarian or vegan ramen (low FODMAP)

A delicious FODMAP friendly vegan ramen from my cookbook, Intolerance Friendly Kitchen. Make sure you use vegan, gluten free noodles to ensure this ramen is vegan and gluten free.

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

46. Thai inspired carrot soup

Vegan carrot soup that has an option for low FODMAP diners and an option for regular diners.

Vegan carrot soup
A delicious vegan carrot soup infused with delicious Thai flavours
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.

47. Grain free tortillas

The perfect accompaniment to my vegan taco mince or chilli, this grain free tortillas are egg free and vegan with a plant based butter.

Grain free tortillas
Grain free tortillas made without xanthan gum or eggs. Easily made vegan with a plant based butter.
Check out this recipe
An aerial sunlit view of three gluten free wraps atop a white speckled ceramic plate on a white benchtop. Glasses of water sit in the top left and right hand corners, creating a light and shadow pattern across to the right of the image
An aerial sunlit view of three grain free tortillas atop a white speckled ceramic plate on a white benchtop. Glasses of water sit in the top left and right hand corners, creating a light and shadow pattern across to the right of the image

48. Low FODMAP vegetarian or vegan Shepherd’s Pie

A hearty and delicious FODMAP friendly Shepherd’s Pie that can be made with a cheesy mashed potato top or a tater tot top. Easily made low FODMAP vegan by using a plant based cheese or the tater top option.

FODMAP friendly Vegan or vegetarian Shepherd’s Pie
A delicious warming low FODMAP vegan or vegetarian dinner that is packed with flavour and protein.
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.

49. Low FODMAP vegetarian or vegan Potato and pea samosas

Another pride and joy of my cookbook, Intolerance Friendly Kitchen. These FODMAP friendly potato and pea samosas are gluten free, made without xanthan gum, low FODMAP and easily made vegan by using vegan butter.

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.

50. Low FODMAP vegan dukkah roasted carrots and green tahini sauce on a zucchini hummus

A delicious and gorgeous roasted carrot dish that is FODMAP friendly but packed full of flavour.

Dukkah roasted carrots with green tahini sauce and zucchini miso hummus
A delicious roasted carrot number that is vegan, gluten free, FODMAP friendly and easy on the eye, too.
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.

51. Gluten free vegan bagels without xanthan gum

Because bagels count as a meal, right?

Gluten free bagels that are made without xanthan gum and easily made vegan using an alternative egg wash
Fluffy and delicious gluten free bagels that are easy to make, free of xanthan gum and incredibly good.
Check out this recipe
An aerial view of a gluten free bagel half topped with whipped mascarpone cream, carrot lox, capers, dill and FODMAP friendly everything bagel seasoning. The bagel sits atop a grey stone backdrop in harsh sunlight, and the shadow extends to the bottom right hand side of the image
An aerial view of a baking tray covered with FODMAP friendly everything bagel seaoning

52. Low FODMAP vegan Thai red curry

This delicious low FODMAP vegan Thai red curry uses an easy homemade Thai red curry paste for a fragrant and delicious meal. I like to use tofu and whatever veg I have on hand for a delicious vegan dinner.

Low FODMAP Thai red curry
A deliciously fragrant low FODMAP vegan dinner.
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

53. Gluten free vegan dumpling wrappers

These gluten free, vegan low FODMAP dumpling wrappers are one of my favourite ever recipes. They are xanthan gum free, nut free and can use any number of different gluten free flours. I also have an 100% buckwheat flour version in my buckwheat e-book.

Gluten free dumpling wrappers
Delicious gluten free vegan dumpling wrappers that are also xanthan gum free.
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

54. Gluten free vegan ‘fish fingers’

I used to live on fish fingers while I was at uni. While I am officially pescetarian, I figured there would be some vegans out there who miss them as well. These fish fingers use vegan fish sauce in the batter for a subtle fish flavour. I highly recommend pairing them with my low FODMAP vegan tartar sauce.

Vegan fish fingers (gluten free)
Easy and delicious gluten free vegan 'fish fingers' made from tofu.
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.

55. Gluten free vegan schnitzels

These schnitzels are at home as the main dish or atop a curry. They work anywhere! A little bit of fun and a little bit reminiscent, they use tofu as the protein for ease and to keep them low FODMAP and gluten free.

Vegan schnitzels (gluten free)
Gluten free vegan schnitzels that work as a main or on a Japanese curry (and everywhere in between).
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.

56. Low FODMAP vegan jackfruit tacos

I love my baked tofu taco mince (listed above) and I love putting tofu in everything. However, I know that a lot of people don’t tolerate soy. As such, I wanted to developed a taco style recipe that would cater to these people as well. Jackfruit is a great low FODMAP vegan option that soaks up any flavour it’s cooked in. These days you can easily buy it at the supermarket here in Australia.

Low FODMAP jackfruit tacos
Vegan, low FODMAP, easy and delicious weeknight food.
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/
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/

57. Low FODMAP vegan lentil soup

This lentil soup is a delicious and comforting winter dish, packed full of vegetables. It uses a low FODMAP quantity of canned lentils to ensure even those on a low FODMAP diet can enjoy it.

Low FODMAP lentil soup
An easy and delicious low FODMAP, vegan and gluten free lentil soup.
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.

58. Low FODMAP vegan minestrone

I never loved minestrone until I made this brothy version. It’s light yet filling, fresh yet comforting. The dish uses a low FODMAP quantity of canned beans to keep the FODMAP content down and gluten free pasta.

Low FODMAP, vegan and gluten free minestrone
A deliciously hearty and wholesome brothy minestrone.
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

59. Gluten free vegan tofu nuggets

Because everybody deserves nuggets.

Gluten free vegan tofu nuggets
A delicious take on the classic chicken nugget that is low FODMAP, vegan and gluten free.
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

In need of some more ideas?

My favourite FODMAP friendly vegetarian Christmas recipes
My favourite FODMAP friendly Thanksgiving holiday recipes
A collection of all my favourite FODMAP friendly potato recipes
80+ low FODMAP vegetarian recipes
60+ gluten free desserts
Low FODMAP salad recipes

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