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 and vegetarians out there, I have collated this list of my favourite low FODMAP vegan recipes.
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 dessert roundup? It includes 60+ dessert recipes that can all be made FODMAP friendly.
1. Vegetarian 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 vegetarian. This recipe is nut free, egg free, dairy free and vegan.
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.
3. 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.
4. FODMAP friendly 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.
5. Low FODMAP vegetarian Pad Thai
Vegan without the traditional but optional eggs, this Pad Thai is full of flavour while being Low FODMAP.
6. 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.
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.
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.
9. FODMAP friendly 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.
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.
11. Gluten free 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.
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.
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.
14. Vegetarian 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.
15. Vegan 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.
16. FODMAP friendly vegetarian 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.
17. FODMAP friendly vegan sausages
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.
18. Classic pumpkin soup
Sometimes you just can’t beat the classic. Pure comfort food, this pumpkin soup is nut free, FODMAP friendly and vegan.
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.
20. FODMAP friendly vegan chicken noodle soup
A delicious and hearty low FODMAP vegan chicken noodle soup that is gluten free. Warming and delicious.
21. FODMAP friendly vegetable tagine
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.
22. FODMAP friendly chow mein
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.
23. Gluten free vegan 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.
24. FODMAP friendly 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.
25. Low FODMAP 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.
26. Vegan, FODMAP friendly 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.
27. Vegan 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.
28. Vegan 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.
29. Vegan 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.
30. Easy carrot lox
This delightfully easy carrot lox goes down an absolute treat with my gluten free bagels.
31. 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.
32. 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.
33. FODMAP friendly leek and potato soup
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.
34. Gluten free 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.
35. Chilli oil tofu
A quick and easy weeknight vegan dinner that packs in the flavour without the FODMAPs.
36. Low FODMAP vegan Dan Dan noodles
A delicious FODMAP friendly vegan take on Dan Dan noodles from my cookbook, Intolerance Friendly Kitchen.
37. Garlic oil potatoes with zingy yoghurt base and herb salsa
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.
38. FODMAP friendly hummus
A delicious and nifty take on hummus that uses tofu and garlic infused oil to make it FODMAP friendly.
39. Moroccan spiced pumpkin soup
Forget the haloumi! Who needs it! This Moroccan spiced pumpkin soup is FODMAP friendly, vegan and full of flavour.
40. 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.
41. Vegan 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.
42. Vegetarian Caesar salad dressing
A delicious vegan take on Caesar salad dressing that is gluten free, FODMAP friendly and easy to make.
43. Oven baked 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.
44. Vegan Vietnamese style coleslaw
A bright, fresh and delicious vegan Vietnamese style coleslaw that is perfect for the warmer months.
45. Vegetarian or vegan ramen
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.
46. Thai inspired carrot soup
Vegan carrot soup that has an option for low FODMAP diners and an option for regular diners.
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.
48. FODMAP friendly 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.
49. 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.
50. 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.
51. Gluten free bagels without xanthan gum
Because bagels count as a meal, right?
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