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Dairy free, FODMAP friendly, Gluten free, Main, Recipes

Low FODMAP dairy free recipes

BY Georgia McDermott
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.

Being on an elimination diet is hard enough, but it can be even more tricky when you have multiple dietary requirements. It can be so difficult to find recipes that fit a multitude of dietary niches, which is we’re talking low FODMAP dairy free recipes today.

Low FODMAP dairy free recipes

All the recipes in this post are low FODMAP and dairy free, of course. However, they are gluten free and vegetarian or vegan (because these are my own dietary requirements). Where possible, I aim to cater as many smaller dietary niches within these groups, such as corn free or egg free recipes.

I’ve divided this roundup into categories: breakfast, lunch, dinner, dessert and snacks. My hope is that you will find these recipes as helpful as possible on your low FODMAP journey.

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

More low FODMAP and/or dairy free resources

Is the low FODMAP diet a dairy free diet?

Not necessarily, no. The low FODMAP diet allows many sources of dairy that are low lactose. Examples include parmesan, other hard cheeses, lactose free milk and yoghurt, to name just a few.

The low FODMAP diet aims to temporarily eliminate consumption of excess lactose, a carbohydrate in dairy. Small quantities of lactose are re-introduced to determine the thresholds suitable for each individual.

A dairy free diet is different to a low FODMAP diet. Being dairy free means eliminating all dairy, not just products low in lactose. Dairy free diets are often undertaken for a dairy allergy rather than an intolerance to the lactose in the dairy.

With all that said, the low FODMAP diet can be dairy free if you need it to be. Hence this recipe roundup!

Is the low FODMAP diet a gluten free diet?

Not necessarily, no. The low FODMAP diet aims to eliminate high FODMAP foods for a short period of time. After this time, participants slowly begin to reincorporate foods to assess their tolerance.

While the low FODMAP diet does not prohibit gluten, most gluten containing foods are high in fructans and thus high FODMAP. As such, low FODMAP diets often prescribe gluten free foods for the duration of the elimination phase. After that, it is up to the individual to assess whether gluten/fructans continue to present an issue for their digestion or not.

The recipes in this roundup are all gluten free. This means they are suitable for those on the elimination phase, but also other dietary niches too.

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

Low FODMAP dairy free breakfast recipes

Gluten free vegan bagels

Everyone loves a bagel for breakfast, right? These delicious bagels are gluten free, xanthan gum free, dairy free and vegan. Add a slathering of dairy free cream cheese and you are off to a great start for the day.

Gluten free vegan bagels
Nut free, dairy free, egg free, vegan, xanthan gum free
Cups and measures are in Australian cups and measures. Use gram weights for international accuracy
Makes 6 large or 8 medium bagels
Check out this recipe
An aerial close up image of gluten free vegan bagels topped with low FODMAP everything bagel seasoning on a lined baking sheet
An aerial close up image of gluten free vegan bagels topped with low FODMAP everything bagel seasoning on a lined baking sheet

Gluten free buckwheat bread

This buckwheat bread is one of the most popular recipes on my site, and for good reason. If you love buckwheat, you will love this recipe. Personally, I like to toast it and top it with peanut butter.

Gluten free buckwheat bread
Gluten free, vegan, xanthan gum free, starch free option
Tablespoons are in Australian tablespoons, which are 20ml.
1 Australian tablespoon = 4 American, Canadian and New Zealand teaspoons, 3 1/2 British teaspoons
Check out this recipe
A side on view of a loaf of gluten free buckwheat bread on a white marble table. The loaf has been sliced and faces the camera, revealing the fluffy inner crumb. A second loaf sits off on angle behind the loaf.
A side on view of a loaf of gluten free buckwheat bread on a white marble table. The loaf has been sliced and faces the camera, revealing the fluffy inner crumb. A second loaf sits off on angle behind the loaf.

Low FODMAP overnight oats (or an oat free version for strict gluten free)

Oats aren’t considered gluten free here in Australia, but they are in other countries around the world. Wherever you are and whatever your stance, they are low FODMAP. If you’d prefer a strictly gluten free overnight ‘oat’, see my gluten free overnight ‘oat’ recipe here.

Low FODMAP overnight oats
Low FODMAP, gluten free option, vegan option
Check out this recipe
An aerial image of a bowl of low FODMAP overnight oats topped with caramelised bananas and fresh blueberries. The bowl sits on a wooden table and a denim blue linen tablecloth. A hand sticks a spoon into the bowl from the bottom left hand side
An aerial image of gluten free overnight oats that have been decanted in a textured white ceramic bowl and topped with banana slices, blueberries and maple syrup. The bowl sits atop a white marble table and two sunlit water glasses sit to the top left of the image.

Gluten free vegan sourdough bread

Is my bias for bread based breakfasts showing? This gluten free sourdough is vegan and a great classic recipe to have in your back pocket. Any dairy free spread pairs perfectly for a delicious breakfast.

Gluten free sourdough bread
Vegan, gluten free, FODMAP friendly, gum free
Check out this recipe
A loaf of gluten free sourdough bread being held up to face the camera. It sits on a speckled white ceramic plate on a white linen tablecloth. The person in the background is wearing a black velvet jacket.
An aerial image of gluten free sourdough bread toasted and topped with sliced avocado. The toast sits on a white ceramic plate atop a white marble table.

Gluten free buckwheat wraps

You might not think of wraps as a breakfast item, but I love to use them in a TikTok style egg wrap recipe. The buckwheat wrap recipe uses yoghurt, but dairy free yoghurt works equally well.

Buckwheat wraps (gluten free)
Makes 5-6 wraps
*Cups and measures are in Australian cups and measures. Use gram weights for international accuracy.
Check out this recipe
An aerial image of buckwheat wraps on a cooling rack atop a white marble table
An aerial image of buckwheat wraps on a cooling rack atop a white marble table

Low FODMAP dairy free lunch recipes

Low FODMAP vegetarian enchiladas

I’m yet to conduct a study, but I daresay there are very few people who dislike enchiladas. This version is gluten free, low FODMAP and easily vegan/dairy free if you swap the cheese and optional sour cream. Make a batch and you’ve got lunch for the week.

FODMAP friendly vegetarian enchiladas
FODMAP friendly, vegetarian, gluten free, nut free, vegan adaptable
Serves 6-8
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.

Low FODMAP chilli oil noodles

When you want lunch in a hurry, these low FODMAP chilli oil noodles are the move. They are dairy free, easily nut free and ready by the time the noodles are cooked. I do have a gluten free egg noodle recipe, but I use store bought gluten free spaghetti when I’m in a rush.

FODMAP friendly chilli oil noodles
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
A brightly lit aerial image of low FODMAP chilli oil noodles in a white bowl atop a white stone benchtop

Low FODMAP Vietnamese coleslaw with salt and pepper tofu

This salad is light and refreshing but has a hit of protein from the tofu and peanuts. It is perfect a summer lunch and makes plenty for leftovers, too.

Vegan Vietnamese coleslaw with baked salt and pepper tofu
Gluten free, vegan, FODMAP friendly
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,
A close up shot of a Vegan Vietnamese coleslaw, topped with lots of toasted peanuts, spring onion greens and a wedge of lime,

Low FODMAP vegan peanut butter noodle stir fry

There is nothing that will entice me to eat a stir fry quicker than a peanut butter sauce. Add in some noodles? It’s a done deal.

Gluten free vegan peanut butter stir fry noodles
Vegan, FODMAP friendly, gluten free
Check out this recipe
An aerial view of four ceramic bowls filled with FODMAP friendly peanut butter stir fry. The stir fry is filled with chunks of tofu and vegetables and topped with sesame seeds and spring onions. The bowls are all different colours and shapes, sitting atop a dark blue backdrop and aligned to the right of the image
An aerial view of four ceramic bowls filled with FODMAP friendly peanut butter stir fry. The stir fry is filled with chunks of tofu and vegetables and topped with sesame seeds and spring onions. The bowls are all different colours and shapes, sitting atop a dark blue backdrop and aligned to the right of the image

Sweet and sticky ginger tofu bowls

These low FODMAP sweet and sticky tofu bowls are a delicious and speedy lunch or dinner. I like to serve my tofu with white rice and some Asian greens to bulk it out.

Sweet and sticky ginger tofu
FODMAP friendly, gluten free, vegan option
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 mottled navy coloured backdrop

Low FODMAP dairy free dinner recipes

Gluten free vegan sourdough pizza bases

These gluten free sourdough pizza bases are an easy and delicious dinner. The dough can ferment in the fridge for the weekend so you can eat pizza every night, too. Top it with your favourite dairy free pizza toppings and enjoy. And if you don’t have a gluten free sourdough starter? Use my gluten free yeasted pizza dough recipe instead.

Gluten free sourdough pizza bases (FODMAP friendly, nut free, vegan)
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
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

Gluten free vegan low FODMAP lasagne

Some recipes seem hard to replicate on a dairy free, low FODMAP diet. Lasagne is one of those. Fear not, however: I’ve got you sorted.

Gluten free, vegan and FODMAP friendly ‘mince’ lasagne
Serves 6-8 people
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.
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.

Low FODMAP Thai green curry

This low FODMAP Thai green curry uses a homemade Thai green curry paste (which is easier than it sounds, I promise!). It is vegan and thus completely dairy free, and makes an amazing weeknight dinner if you make the paste ahead (or not, as it’s easily done in a food processor).

FODMAP friendly Thai green curry
Vegan, gluten free, nut free
Serves 4-6 with rice
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 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

Low FODMAP vegan chilli

You simply cannot go wrong with chilli! Make a chilli bowl, tacos, nachos or eat it straight from the pot – it all works.

FODMAP friendly vegetarian chilli
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

Low FODMAP gluten free minestrone

I was never a minestrone girl until I tried a broth based version. Now, I can’t get enough! This recipe is low FODMAP, gluten free and vegan/dairy free if you leave off the parmesan to finish (or use a vegan version).

Low FODMAP minestrone
Vegan, gluten free, nut free
Serves 4-6
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

Low FODMAP dairy free dessert recipes

Easy gluten free chocolate mug cake

I am a mug cake fiend as you might know. This chocolate mug cake is the first recipe I posted and potentially still my favourite. It is intensely chocolatey and an insanely good treat. It is also gluten free, egg free, vegan and thus dairy free.

Gluten free vegan chocolate mug cake
Heaven in a mug.
Check out this recipe
An aerial view of a gluten free chocolate mug cake in a white speckled mug atop a white speckled plate. The mug cake is topped with melting vanilla ice cream and chocolate sauce.
A gluten free vegan chocolate mug cake topped with a big scoop of chocolate ice cream atop a dark grey metal backdrop

Gluten free vegan choc chip cookies

These gluten free vegan choc chip cookies are my easiest version to date. They use melted vegan butter for a speedy and easy dairy free treat (no mixer required).

Gluten-free vegan choc chip cookies
FODMAP friendly, gum free, no added nuts (but check your milk and butter)
Check out this recipe
A close up aerial view of a stack of gluten free vegan choc chip cookies. The cookies are piled on top of each other, each topped with a sprinkle of sea salt flakes
A close up aerial view of a stack of gluten free vegan choc chip cookies. The cookies are piled on top of each other, each topped with a sprinkle of sea salt flakes

Pavlova with dairy free berry curd

This dairy free berry curd is a waste free use for the yolks leftover from making pavlova. It is also absolutely delicious, which helps.

Pavlova with lactose free raspberry curd and berries
Gluten free, grain free, nut free, FODMAP friendly
Check out this recipe
Pavlova covered in lactose free raspberry curd and lots of red berries against a black backdrop
A moody image of a pavlova with lactose free raspberry curd on a wooden cake stand. The pavlova is topped with fresh berries and a woman in a black t shirt holds the cake stand from the back

Vegan, gluten free blueberry muffins

These muffins are gluten free, nut free, egg free and dairy free, but still one of my favourite recipes for baked goods. They make a lovely smaller batch and keep fresh for days.

Vegan gluten-free blueberry muffins
Nut free, egg free, dairy free, FODMAP friendly
Check out this recipe
A close up of some vegan, gluten free blueberry muffins in a rustic muffin tray
A stack of blueberry filled vegan, gluten free muffins against a mottled blue backdrop

Vegan, gluten free cinnamon rolls without yeast

If you love a cinnamon roll but can’t stomach dairy, I’ve got you! This recipe is not only dairy free, it’s also nut free, xanthan gum free and yeast free. Something for everyone.

Vegan, gluten-free cinnamon scrolls without yeast
Gum free, no added nuts, egg free, vegan, yeast free
Makes 6-7 large rolls
Check out this recipe
An aerial close up image of gluten free, vegan cinnamon scrolls in a baking dish. The scrolls are topped with a sugary glaze.
An aerial close up image of gluten free, vegan cinnamon scrolls in a baking dish. The scrolls are topped with a sugary glaze.

Low FODMAP dairy free snack recipes

Grain free tahini cookies

These tahini cookies are some kind of magic! They require only tahini, maple syrup and baking powder for a delicious, chewy and all round incredible dairy free snack(y dessert).

Gluten free tahini cookies
Easy and delicious!
Check out this recipe
A close up of a gluten free tahini cookie studded with melting dark chocolate and topped with sea salt flakes. It is set against a worn wooden backdrop with grain and white paint marks
A close up of a gluten free tahini cookie studded with melting dark chocolate and topped with sea salt flakes. It is set against a worn wooden backdrop with grain and white paint marks

Vegan protein mug cake

If you’re into protein powder, this protein mug cake is for you. It is designed specifically for vegan protein powder which means it is perfect for the dairy free diner.

Vegan protein mug cake (gluten free)
An easy protein hit that is gluten free and vegan.
Check out this recipe
An aerial view of a vegan protein mug cake in a white speckled ceramic mug atop a white marble table. The mug cake is topped with chocolate chips, vegan Nutella and a swirl of coconut cream
An aerial view of a gluten free protein mug cake made with pumpkin seed protein. The mug cake sits atop a sunlit white marble table and two glasses of water sit in the background

Chickpea-less low FODMAP hummus

I couldn’t let the snack section pass me by without including a dip! This low FODMAP hummus is completely chickpea free – it uses firm tofu instead.

FODMAP friendly hummus
Gluten free, dairy free, nut free, vegan
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.
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.

Gluten free vegan sausages

Anyone else eat sausages as a snack? Just me? I am obsessed with these delicious morsels – they are grain free, nut free, dairy free, xanthan gum free – all the frees. Made with no weird ingredients and packed with protein.

Vegan, gluten free sausages
Grain free, nut free, FODMAP friendly
Check out this recipe
A moody side on view of a person holding out two sausage sandwiches with vegan sausages smothered in tomato sauce.
A moody side on view of a person holding out two sausage sandwiches with vegan sausages smothered in tomato sauce.

Low FODMAP stuffed Medjool dates

Yes! You can go low FODMAP and still eat dates. That said, a low FODMAP serve is one Medjool date, which is why this recipe makes a small batch. Use dairy free chocolate for the coating and you’re good to go.

Low FODMAP stuffed Medjool dates
Vegan, gluten free
1 serve = 1 date
Check out this recipe
A side on close up of a peanut butter stuffed date coated in chocolate. The date has been sliced in half to reveal the nut butter innards.
A side on close up of a peanut butter stuffed date coated in chocolate. The date has been sliced in half to reveal the nut butter innards.

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