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Low FODMAP gluten free recipes that are vegetarian or vegan

The low FODMAP diet becomes even tricker again if you’re vegetarian or vegan. Meat, fish and poultry are all low or no FODMAP so the diet is simpler if you’re an omnivore. Fear not, however! Today I am rounding up all of my favourite low FODMAP gluten free recipes that are vegetarian or vegan. There’s truly something for everyone.

Low FODMAP gluten free recipes (vegetarian or vegan)

These gluten free low FODMAP recipes are all vegetarian or vegan. They’re my favourites from each category – breakfast, lunch, dinner, dessert and snacks.

I always try to include lots of nut free and egg free recipes in my roundups. This is because I know a lot of people are dealing with multiple allergies and intolerances at once. By the same token, I try to exclude xanthan gum from as many of my recipes as I reasonably can.

Low FODMAP gluten free breakfasts

Vegan, gluten free bagels

These gluten free bagels are vegan, xanthan gum free and low FODMAP. They’re also delicious paired with my low FODMAP everything bagel seasoning and some whipped lactose free mascarpone.

Gluten free vegan bagels
Delicious and chewy bagels that everyone can enjoy.
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 porridge

One of the things I really miss on a cold morning is a good bowl of porridge. Oats aren’t considered gluten free in Australia (and they don’t agree with me) so this rice flake porridge saves the day.

Gluten free porridge recipe
A quick and easy gluten free porridge using rice flakes.
Check out this recipe
An aerial image of a sunlit bowl of gluten free porridge topped with banana coins, maple syrup and toasted hemp seeds. The bowl sits on a white marble table and two water glasses sit to the top left of the image
An aerial sunlit image of a bowl of gluten free porridge topped with bananas, maple syrup and yoghurt

Gluten free sourdough bread

Is there a better breakfast than toast? I doubt it. This gluten free sourdough recipe is the first one I published on my site and is still one of my favourites. If you don’t have a gluten free sourdough starter (make one!) or see this roundup of gluten free low FODMAP bread recipes.

Gluten free sourdough bread
A simple and wholesome gluten free sourdough loaf.
Check out this recipe
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.
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 bread

This bread is made with majority buckwheat flour for an earthy and delicious loaf. It’s vegan, xanthan gum free and nut free and freezes beautifully.

Gluten free buckwheat bread
Easy and delicious gluten free buckwheat bread.
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.

Vegan, gluten free protein pancakes

During my most recent round up of the SIBO bi-phasic diet, I started working on protein powder recipes to keep me fuller for longer. These vegan protein pancakes use a low FODMAP quantity of banana, protein powder and some buckwheat flour for a filling and delicious breakfast.

Vegan protein pancakes
Gluten free vegan protein pancakes for one.
Check out this recipe
A side on image of a stack of vegan protein pancakes on a white speckled ceramic plate against a white backdrop. The pancakes are topped with yoghurt, raspberries and a drizzle of maple syrup.
An aerial view of three gluten free vegan protein pancakes on a bright blue plate in bright sunlight. The pancakes are topped with vegan nutella, coconut cream and extra slices of banana

Buckwheat flour pancakes

These buckwheat flour pancakes are an easy and delicious breakfast that requires no whipped egg whites or anything complicated. I use Jalna lactose free Greek yoghurt to keep the FODMAP content low, but you can also use a dairy free yoghurt.

A side on image of a stack of buckwheat flour pancakes on a white speckled ceramic plate atop a white stone bench top. The pancakes are golden brown and dotted with chocolate chips.

Low FODMAP gluten free lunches

Kale, quinoa and roasted pumpkin salad

This hearty vegetarian salad is a great low FODMAP gluten free lunch option. It has protein and carbs from the quinoa, plus plenty of veg to keep you full.

Roasted pumpkin, quinoa, kale and feta salad
A hearty Autumnal salad that doubles as lunch courtesy of quinoa.
Check out this recipe
An aerial view of a white ceramic plate topped with a roasted pumpkin quinoa salad with feta, raisins, kale and almonds. The salad sits casually arranged on the serving platter, which sits atop a white benchtop. Two serving spoons sit on the dish on the left and right sides.
An aerial macro view of a kale, quinoa, feta, almond and raisin salad

Green protein pasta

This green protein pasta uses a low FODMAP quantity of canned beans, lactose free cottage cheese, kale and basil for a deliciously pesto like sauce that will keep you feeling full.

Green protein pasta sauce
A deliciously protein packed pesto style sauce that is perfectly at home on some gluten free spaghetti.
Check out this recipe
A close up aerial view of a white speckled ceramic plate topped with spaghetti in green protein pasta sauce. The spaghetti is then topped with freshly grated parmesan, black pepper and garlic infused oil.
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.

Vegetarian sausage rolls

I am OBSESSED with these low FODMAP vegetarian sausage rolls. They taste legit and have a number of vegetarian protein sources to help fill you up. There’s also a vegan version (and a recipe for gluten free puff pastry) in my cookbook Intolerance Friendly Kitchen.

FODMAP friendly vegetarian sausage rolls (gluten free)
Vegetarian rolls that are perfect for lunch. They freeze and defrost like a charm!
Check out this recipe
An aerial view of a plate of gluten free, vegetarian or vegan mini sausage rolls. The rolls sit atop a white ceramic plate on a white marble table, and a small bowl of tomato sauce sits in the top corner of the plate. The scene is lit up with harsh sunlight, creating light and shadow across the table
An aerial view of a plate of gluten free, vegetarian or vegan mini sausage rolls. The rolls sit atop a white ceramic plate on a white marble table, and a small bowl of tomato sauce sits in the top corner of the plate. The scene is lit up with harsh sunlight, creating light and shadow across the table

Low FODMAP vegan chilli oil noodles

There’s nothing better than a speedy lunch and these noodles fit the bill. They’re vegan, low FODMAP and ready in 10 minutes. You can use store bought gluten free noodles, the noodle recipe in my cookbook, or plain old gluten free spaghetti.

Low FODMAP chilli oil noodles
Easy, quick and delicious.
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

Gluten free empanadas

These empanadas are a recipe from my cookbook, Intolerance Friendly Kitchen. There’s a recipe for a low FODMAP cheesy corn filling, too, but you can fill them with whatever you like. They freeze really well and make for a crispy and delicious lunch.

An aerial image of a blue plate of gluten free empanadas on a rusty auburn backdrop. More empanadas sit on a baking tray above the plate, and a water jug sits to the bottom left of the plate.

Low FODMAP gluten free dinners

Gluten free vegan lasagne

This gluten free, vegan and low FODMAP lasagne is a recipe that everyone can enjoy. It uses my low FODMAP tofu mince and an easy vegan bechamel along with gluten free lasagne sheets. For a lower FODMAP and lower histamine option, you can also use my low FODMAP nomato sauce to replace some or all of the tinned tomato.

Low FODMAP vegan lasagne (gluten free)
A delicious and hearty lasagne that caters to a large number of different dietary requirements.
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 vegan bolognese

While we’re chatting about tofu mince recipes, how about this low FODMAP vegan bolognese? It’s meaty, rich and delicious and uses tofu for a low FODMAP vegan protein. As with the lasagne, you can experiment with my low FODMAP nomato sauce for a lower FODMAP/histamine option.

Low FODMAP vegan bolognese
Delicious hearty vegan low FODMAP bolognese that goes perfectly with some gluten free spaghetti.
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
An aerial view of four plates of FODMAP friendly vegan bolognese on dark blue ceramic plates against a dark blue steel backdrop

Low FODMAP minestrone

I haven’t always been a fan of minestrone soup but this recipe is the perfect balance of brothy yet rich and tomato-y. It’s gluten free, low FODMAP and vegan, yet packed full of flavour and comforting winter warmth.

Low FODMAP minestrone
A delicious low FODMAP, gluten free and vegan winter warmer.
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

Gluten free vegan dumplings

I LOVE these dumplings and I always will. The dumpling wrappers are gluten free, vegan and low FODMAP (as well as xanthan gum free). They are a recipe from my cookbook, Intolerance Friendly Kitchen, that I have since published on my website. The book also has two low FODMAP dumpling filling recipes: ginger tofu and spinach water chestnut. If you don’t have the book, I have a low FODMAP tofu and bok choi dumpling filling recipe on my website.

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

Low FODMAP vegan chilli

Is there anything a bowl of chilli can’t do? This one is vegan, gluten free and low FODMAP. It has an option for a soy free protein or a legume free protein (or you can use both!). It’s full of flavour, hearty and works in tacos, enchiladas, nachos or even just alone in a bowl.

Low FODMAP vegan chilli
A delicious low FODMAP vegan chilli that is full of flavour without the 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

Gluten free low FODMAP desserts

Easy gluten free chocolate cake

This easy gluten free chocolate cake uses a single flour (no nuts) for a rich and delicious end result. It is xanthan gum free, easily dairy free, and tastes as good as any regular chocolate cake.

Easy gluten free chocolate cake
An easy and delicious gluten free chocolate cake that is nut free, xanthan gum free and easily made dairy free.
Check out this recipe
A side on image of a gluten free chocolate cake on a silver cake stand atop a white linen tablecloth. The cake has a slice taken out revealing the soft crumb and waves of chocolate buttercream. It stands against a rusty deep red backdrop
A gluten free chocolate cake sits atop a white marble table against a rusty brown backdrop. A slice of the cake has been removed and is held up by a hand from the left of the image. The whole cake is being sprinkled with snow-like icing sugar, and soft light filters through two water glasses to the right of the image

Lactose free creme caramel

This creme caramel uses lactose free full cream/whole milk for an undetectably lactose free creme caramel. It is every bit as rich and delicious as the original, without the lactose concerns.

Lactose free creme caramel
A delicious and easy creme caramel that will definitely be a crowd pleaser.
Check out this recipe
Lactose free creme caramel from www.georgeats.com | @georgeats
Lactose free and FODMAP friendly creme caramel from www.georgeats.com

Vegan, gluten free brownie cookies

These gluten free brownie cookies are one of my favourite cookie recipes on my website. They also happen to be gluten free, vegan, nut free and xanthan gum free. They’re rich, deeply chocolatey and even your friends without dietary requirements will enjoy them.

Vegan, gluten free brownie cookies
Rich and delicious gluten free vegan brownie cookies.
Check out this recipe
An aerial close up view of a stack of gluten free vegan brownie cookies. The brownie cookies are shiny and crackled and the centre cookie is sprinkled with sea salt flakes
An aerial, moody photo of a stack of vegan brownie cookies that are egg free, gluten free and made without xanthan gum. The cookies have shiny, crackled tops and the cookie on the top of the stack at the centre is sprinkled with sea salt flakes

Gluten free blueberry cobbler

This cobbler is a delicious way to use up those beautiful summer blueberries. The cobbler topping is rich, buttery and crumbly, as it should be. The dessert is also xanthan gum free and nut free so it caters to multiple dietary requirements at once.

Gluten free blueberry cobbler
A beautifully buttery and fresh blueberry based dessert.
Check out this recipe
An aerial image of a gluten free blueberry cobbler on a dark blue backdrop. The cobbler is topped with two scoops of vanilla ice cream, and one has been covered in deep purple blueberry juices
An aerial image of a gluten free blueberry cobbler on a dark blue backdrop. The cobbler is topped with two scoops of vanilla ice cream, and one has been covered in deep purple blueberry juices

Vegan, gluten free chocolate mug cake

Ah yes, the humble mug cake. One of the easiest desserts I have come across, these are the perfect option for smaller households or a quick treat to satisfy a craving. This chocolate version is gluten free, vegan and nut free.

Gluten free vegan chocolate mug cake
A delicious and rich vegan chocolate mug cake.
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 mug with a big scoop of chocolate ice cream on top

Gluten free low FODMAP snacks

Spinach and feta rolls

Spanakopita flavours rolled into some gluten free pastry? Sign me right up. These rolls are the perfect snack on the go that happen to be low FODMAP. You can use whatever gluten free pastry you like – I use the puff pastry from my cookbook, Intolerance Friendly Kitchen.

Low FODMAP, gluten free spinach feta rolls
Aka: my dream snack.
Check out this recipe
An aerial view of a tray of gluten free spinach and feta rolls. The rolls are casually strewn in a bundle on a baking paper lined baking tray. They are golden brown and topped with toasted sesame seeds
A side on macro photo of a stack of two gluten free spinach and feta sausage rolls. The rolls sit atop a dark mottled backdrop and in front of a mottled grey and rusting background. Golden feta and pine nuts poke out of the filling, and the top of the pastry is sprinkled with toasted sesame seeds.

Peanut butter stuffed Medjool dates

I was overjoyed when Monash added a low FODMAP threshold for Medjool dates to the app. My celebration was writing up these easy and delicious peanut butter stuffed medjool dates, of course.

Low FODMAP stuffed Medjool dates
Delicious Medjool dates stuffed with peanut butter and coated in dark chocolate.
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.

Gluten free protein mug cake

While I was doing my SIBO diet, I developed a number of different protein mug cake recipes. They’re all low sugar and gluten free. This one is vegan, but I have developed a dairy free (which contains egg) and a whey protein (egg and why protein) version as well.

Vegan, gluten free protein mug cake
A delicious and easy vegan, gluten free and nut free way to get some protein in.
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 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

Gluten free vegan blueberry muffins

If there’s a better snack than a blueberry muffin, I’m yet to hear of it. This recipe is nut free, xanthan gum free and vegan, and it uses a single flour (no starches or blends). The muffins couldn’t be easier and the result is truly delicious.

Vegan gluten free blueberry muffins
Easy and delicious gluten free, vegan and low FODMAP blueberry muffins.
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

Gluten free low FODMAP corn fritters

Fritters are such a great snack for their ability to pack everything in to a portable little package. These corn fritters use a low FODMAP quantity of canned corn and spring onion greens to keep the FODMAP content down. They can also be made grain free with my new best friend, cassava flour.

Gluten free corn fritters
Delicious low FODMAP and gluten free corn fritters that have a grain free option, too.
Check out this recipe
An aerial image of a bright blue ceramic plate topped with gluten free corn fritters. The plate sits on a white marble table with a water glass to the top left of the plate.
Gluten free corn fritters stacked against a white backdrop on a bright blue plate

More low FODMAP gluten free resources

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