I am on a mission to eat more protein after my doctor told me off for the millionth time. I must admit that I struggle with protein; I have a lot of food intolerances and was a vegetarian + canned tuna up until recently. With that in mind, I thought I’d pull together this list of high protein low FODMAP snacks for myself and for others.
To make it easy to navigate, I am dividing this into 3 different sections. High protein products you can buy at the shops, high protein snack ideas and high protein recipes. All are low FODMAP and all are delicious. Let’s get into it.
High FODMAP ingredients to watch out for in store bought high protein snacks
- Chicory or inulin fibre
- Apple juice or pear juice concentrate as a sweetener or flavouring
- Garlic and onion powder
- Sugar alcohols: maltitol, sorbitol, erythritol, mannitol and isomalt
- A large quantity of dates or dried fruits
- High FODMAP fruits used as flavouring (depending on how much is actually used)
- Honey, coconut sugar, high fructose corn syrup or other high FODMAP sweeteners
- Any ingredient that is high FODMAP on it’s own (garlic, cashews, etc)
- Snacks with a high mixed nut content (with a mix it’s hard to ascertain how much of eat nut you are eating)
- Whey protein concentrate and milk powder
- Potentially natural flavouring (if it appears high on the ingredients list, as it can contain unlisted high FODMAP ingredients)
Processed food ingredients that are considered low FODMAP
- Stevia, pure monkfruit extract, aspartame and sucralose (although artificial sugars can cause digestive upset separate to FODMAPs)
- Cellulose gum and cellulose
- Xanthan gum, guar gum and carageenan (although these can disagree with some people separate to FODMAPs)
- Soy lecithin
- Sulfites (although they can trigger symptoms in some people separate to FODMAPs)
- MSG (although it can trigger symptoms in some people separate to FODMAPs)
- Artificial flavouring
High protein low FODMAP snacks from the store
Biltong and jerky*
Ingredient dependent, of course, but meat based snacks can be a great high protein low FODMAP option. Because of how they are made, biltong is generally a safer bet. This is because jerky is often made using honey or sweeteners and flavourings like onion and garlic powder. Biltong is made by marinating the meat in vinegar and spices, rather than a sweetener.
With both products, you will need to check the labels to ensure the product is low FODMAP. In Australia, Barbell Foods has a biltong without high FODMAP ingredients, as does Chief Nutrition. The Original Beef Chief sells jerky without high FODMAP ingredients.
High protein yoghurts*
High protein yoghurts are all the rage at the moment and we’re lucky that some of them use lactase enzyme which breaks down lactose in dairy. This means that they are low lactose and thus low FODMAP (ingredient list pending). Choose plain flavours and check the ingredient list for inulin, chicory or other high FODMAP ingredients. In Australia, I like YoPro and Chobani fit for lactose free/low lactose options.
High protein milk drinks (Rokeby Nutrition)*
Like high protein yoghurts, some high protein milk drinks on the market contain lactase. Lactase breaks down lactose which is the FODMAP of concern in dairy. In AustraIia, Rokeby Nutrition drinks contain lactase and don’t have any high FODMAP ingredients (flavour dependent). Other brands might be suitable too – check the ingredient list.
In the US, Core Power seems to have a lower FODMAP ingredient list in the plain flavours. Always assess your own tolerance and see what works for you.
High protein cheese*
Yes, there is such a thing as high protein cheese these days! In Australia, Bega and Eat Lean both offer high protein cheese. Cheddar is low FODMAP in serves of up to 500g per person according to Monash.
I couldn’t find much information on whether increasing the protein content of cheddar also increases the lactose content. However, the Eat Lean website says that their high protein cheese is lactose free. Test according to your own tolerances to be sure.
Eat Lean has quite an extensive range the UK which I am very jealous of.
Parmesan
An excellent excuse for me to eat a chunk of parmesan as a snack, frankly. Parmesan is considered low FODMAP in serves of up to 500g per person. It is also a nice source of protein, containing approximately 10g protein per 30g serve. This makes it a great little high protein snack (when eaten in moderation, I guess).
Dried edamame beans* (maybe)
Dried edamame beans pack quite the protein punch – approximately 7g protein per 20g serving. Some of the store bought brands are pretty dull, but I quite like The Only Bean. Most of their flavoured varieties use onion and garlic powder, so you will have to buy the sea salt variety.
Monash doesn’t have an entry for dried edamame, but they do for fresh. As of August 2026, edamame beans are low FODMAP in serves of up to 195g. Drying condenses the FODMAP (as with dried fruit) but a 20-26g serving of edamame beans works really well for me. Assess your own tolerance, as always.
High protein low FODMAP snack ideas
High protein yoghurt with hemp seeds and berries
An easy portable snack that packs a protein punch. 1 X 160g tub of Chobani fit contains approximately 15.4g protein. 1 tablespoon of hemp seeds contains approximately 3g protein which is a nice little combination for a high protein snack. Hemp seeds are low FODMAP in 3 tablespoon (30g) serves. Choose blueberries for an easy low FODMAP fruit.
Protein smoothie
There are a number of low FODMAP protein powder varieties on the market, so a protein smoothie is a great snack option. Choose low FODMAP milk, fruit and additions to keep it low FODMAP – see my low FODMAP smoothie recipe here as a guide.
Hard boiled eggs with everything bagel seasoning
I developed a low FODMAP everything bagel seasoning that uses asafoetida powder instead of garlic and onion powder for a low FODMAP alternative. Sprinkle some over your hard boiled eggs to jazz them right up. An extra large egg contains approximately 7-7.5g protein.
Crispy chickpeas*
Because the FODMAPs are concentrated in a dried roasted bean, the margin for chickpeas is too slim. You can make a dried chickpea snack at home though by using canned chickpeas. Canned chickpeas are lower FODMAP because their FODMAP content leeches out into the canning brine, so you can dry and roast them for a high protein chickpea snack. Monash says that canned chickpeas are low FODMAP in serves of up to 95g per person. 100g of canned chickpeas contains approximately 7-8g protein, so you’re looking at a protein content just slightly less than that.
Canned tuna with crackers
Canned tuna is a quick and easy high protein snack. Choose a flavour without high FODMAP ingredients like garlic and onion to keep it low FODMAP. My preferred brand of tuna is Sirena and their chilli tuna contains approximately 26g per serve. You can discard the chilli or simply choose a variety without it.
If you are choosing to eat it with crackers, you will need to choose a low FODMAP option. Stay tuned for a high protein low FODMAP cracker recipe any minute now.
Chickpea pasta salad (with tuna, maybe?)
Monash semi-recently added a FODMAP threshold for chickpea pasta, which is very handy. It is low FODMAP in serves of up to 113g per person (cooked weight as opposed to raw weight). Brand dependent, this amount of chickpea pasta can contain around 11-18g protein. A caveat is that some brands use other ingredients (for example, Chickapea contains pea flour and chickpea flour) which will alter the FODMAP content.
High protein low FODMAP snack recipes
High protein pancakes without oats or protein powder
I developed this recipe to use one 160g pot of high protein yoghurt. It is quick and easy to make, completely gluten free and made without protein powder. This recipe contains approximately 30-37g protein, depending on the ingredients you use.
High protein Ninja Creami ice cream
This easy and delicious recipe packs nearly 54g of protein into one tub. Follow the low FODMAP tips to ensure it remains low FODMAP. I also have a collection of high protein Ninja Creami recipes here.
Ninja Creami frozen yoghurt
I absolutely love Ninja Creami ice creams for their ability to bring the protein content. Use a high protein, lactose free Greek yoghurt in this recipe (along with a low FODMAP sweetener like sugar, maple syrup or glucose syrup) for an easy protein hit. The recipe contains approximately 37-48g protein, depending on the ingredients.
Gluten free high protein bread
This gluten free high protein bread has two iterations: a cottage cheese option and a bean option. Lactose free cottage cheese doesn’t seem to be as common anymore, so if you can’t find any I recommend the bean option. Yes, it is low FODMAP per serve despite the hidden beans! The cottage cheese version contains approximately 10-11g protein per slice. The bean version contains approximately 7.5-10g protein per slice.
Gluten free high protein bagels
Another cottage cheese based bread that is perfectly portable high protein snack. They contain approximately 12g protein per bagel, which can easily be ramped up with a low FODMAP high protein topping. Use lactose free cottage cheese to keep this recipe low FODMAP.
Chocolate protein chia pudding
A treat that tastes like chocolate pudding but contains both protein and fibre? Sign me right up! One serve contains approximately 37g protein and 8.5g fibre.
Gluten free breakfast muffins
An easy and delicious little grab and go snack that is hearty, wholesome and the perfect amount of sweet. A serve of 2 muffins contains approximately 12g protein, 6g fibre and remains low FODMAP.
Gluten free cottage cheese pancakes
Can you tell I like cottage cheese? This easy recipe uses cottage cheese, eggs and white rice flour for a quick pancake that packs in the protein – 22-30g protein per serve depending on your serving size.
Gluten free tofu sausages
A bit of an odd one, but these delicious low FODMAP vegan sausages are a great source of protein. When using a high protein extra firm tofu, each sausage contains approximately 11g protein. They are a great little snack to have on hand.
Protein powder mug cake
Although you will need to do a bit of label research, I do have some high protein mug cake recipes on my website. They were not explicitly designed to be low FODMAP but they can be made as such.
I have a dairy free protein mug cake recipe (contains egg) a vegan protein mug cake recipe and a whey protein mug cake recipe. They are all gluten free.
Make sure you:
- Choose an unripe regular banana or a ripe sugar banana if the recipe you choose uses banana
- Use a low FODMAP sweetener like maple syrup
- Check your protein powder ingredient list and use a low FODMAP protein with a low FODMAP ingredient list
- Choose a low FODMAP nut butter if the recipe uses nut butter
Protein powder pancakes
Similarly to the protein mug cakes, I have a number of protein pancake recipes on my website. Use the tips in the protein powder mug cake section above to ensure you are getting a low FODMAP end result.
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