Eating well is ironically something I really struggle with as a food blogger. I am always drawn to developing sweet recipes so I end up eating a slice of cake for lunch waaaay too often. I want that to change this year, which is why I am committing to weekly meal prep. With that in mind, I thought I would share these low FODMAP meal prep recipes.
Low FODMAP meal prep recipes
These low FODMAP meal prep recipes are vegetarian or vegan. They range from grain based salads to lasagne and everything in between. I develop vegetarian and vegan recipes and that are gluten free. Where possible, I also aim to include more niche dietaries, such as corn free or xanthan gum free. Every recipe I develop includes as many different substitutes as it possibly can.
More low FODMAP recipe roundups
- Low FODMAP vegetarian recipes
- Low FODMAP vegan recipes
- Gluten free low FODMAP bread recipes
- Low FODMAP dessert recipes
- Easy low FODMAP recipes
Low FODMAP meal prep
Breakfasts and breads
Low FODMAP overnight oats
Overnight oats are a great breakfast option for busy mornings. Making them the night before saves you having to fuss around with breakfast on the day. This low FODMAP recipe uses oats and low FODMAP dairy for a creamy and simple breakfast.
Gluten free overnight oats
Oats aren’t considered gluten free in Australia, so I developed this gluten free low FODMAP option as well. As easy and delicious as regular overnight oats.
Gluten free buckwheat bread
When you’re gluten free or in the elimination phase of the FODMAP diet (or maybe just always?) homemade bread counts as meal prep. I like to make a loaf of this at the start of the week and keep the slices in the freezer for a speedy breakfast.
Gluten free vegan bagels
Is there a more delicious breakfast than a bagel? I think not. These gluten free bagels are one of my absolute favourite recipes – they’re xanthan gum free, egg free, nut free and boiled in the traditional style. Make a batch at the start of the week and keep them in the fridge or freezer for a delicious breakfast.
Gluten free buckwheat wraps
I tend to cycle through different breakfast obsessions and at the moment I’m on these wraps. They are xanthan gum free, easily vegan and have a nice little hit of protein. I keep them in the freezer and make a TikTok style egg wrap with them for a low fuss breakfast.
Gluten free buckwheat pancakes
When you’re cooking for one, all pancake recipes are meal prep recipes. I like to make a batch of pancakes and microwave them for snacks or easy breakfasts. These buckwheat pancakes are a recipe from my first buckwheat flour e-book.
Low FODMAP vegetarian lasagne with homemade buckwheat lasagne sheets
This lasagne is a recipe from my second buckwheat flour e-book. It is a vegetarian low FODMAP lasagne that is topped with a creamy and delicious bechamel. My favourite part about it, though, is the homemade buckwheat lasagne sheets.
The lasagne sheets themselves are vegan, xanthan gum free and even psyllium husk free. They are a simple mix of buckwheat flour, salt and water.
The perfect recipe for when you find yourself without access to gluten free lasagne sheets. That, or you’re tired of all the store bought versions curling in the oven!
Low FODMAP vegan lasagne (gluten free)
Of course, I had to include a gluten free, low FODMAP vegan lasagne for my vegan pals. This recipe freezes beautifully and makes for a fantastic meal prep option. There is potentially nothing better than finding a piece of lasagne in the freezer after a long day.
Low FODMAP vegetarian moussaka
Moussaka is a labour of love, so it’s a good thing this low FODMAP moussaka makes loads. The perfect low FODMAP meal prep recipe that tastes as good as any non-FODMAP version.
Low FODMAP vegetarian or vegan Shepherd’s Pie
Shepherd’s Pie is one of my favourite winter dinners, so I love having this low FODMAP version on hand. It has the option to use homemade cheesy mash, non-cheesy mash (for a vegan option) or tater tots to save time. A great meal prep recipe that everyone will love.
Low FODMAP Nomato sauce
With all these tomato based recipes, I thought I should mention my low FODMAP Nomato sauce. This is a lower histamine, low fructose and tomato free alternative for any recipe that uses tinned tomatoes. I like to substitute some (or all) of the tinned tomato in some recipes for a lower FODMAP option. It is also packed with various vegetables, so it’s a great way to get more diversity in too.
Low FODMAP vegetarian curry
I am OBSESSED with this low FODMAP vegetarian curry recipe. It is easily vegan and can adapt to any veg you choose to throw in. Place it in containers with some rice (and maybe some gluten free naan) and you have incredible meal prep for the week.
Low FODMAP Thai green curry
This low FODMAP Thai green curry uses a simple homemade paste for an incredibly flavoursome result. It is vegan and freezes beautifully, which makes it great for low FODMAP meal prep. I like to divide it into containers with rice for a speedy make ahead lunch or dinner.
Low FODMAP red Thai curry
Of course, there had to be a low FODMAP Red Thai curry too. This dish is just as good as the original, without the FODMAP content. I like to meal prep this with rice as above, but I also love to prep the paste to use on vegetables or in satay.
Low FODMAP vegan chilli
If I had to choose my favourite meal prep recipe, this low FODMAP vegan chilli would probably be it. You can serve chilli on rice or quinoa, on nachos, as a chilli bowl – wherever your imagination takes you. I love having a container of this on hand to spruce up weekday lunches and dinners.
Low FODMAP ‘kind of’ daal
This daal is called ‘kind of’ daal because it takes many a liberty to taste like daal while retaining a low FODMAP serving status. It uses lots of vegetables to bulk out the dish and stretch the lentils to a low FODMAP serve. A great meal prep dish that is perfect with rice for a filling vegan lunch or dinner.
Gluten free, low FODMAP vegetarian ‘sausage’ rolls
These low FODMAP sausage rolls use my best friend, firm tofu, for a delicious vegetarian take on the classic. Pair that with homemade gluten free pastry and you’re in for a delicious make ahead snack or meal. I love that the tofu content gives these rolls a filling hit of protein, too. The lowest FODMAP version is a recipe in Intolerance Friendly Kitchen, but I have a vegetarian, onion and garlic free version here.
Gluten free, low FODMAP spinach feta rolls
Spinach and feta pastizzi have a special place in my heart. They were always served at parties as a kid and I have fond, nostalgic memories of scoffing them. While I am yet to master gluten free phyllo pastry, these spinach feta rolls made with homemade gluten free puff pastry make an excellent stand in in the meantime.
Low FODMAP greens and feta pie (gluten free)
To me, pie is the absolute funnest way to get my greens in. This one has a spanakopita inspired flavour and is packed with greens, feta and herbs. It uses a simple gluten free yoghurt pastry that is easy to make and xanthan gum free. A slice of this with some salad for lunch and I’m good to go.
Low FODMAP quinoa bake
This is my new favourite one pan dish that makes an easy, complete meal. Throw some rinsed quinoa, flavourings and canned beans or torn tofu in a baking dish and you’re good to go. This makes for an incredibly simple and high protein meal prep idea that you can customise as you see fit.
Low FODMAP quinoa, pumpkin and kale salad
This quinoa salad uses Tuscan kale, roasted pumpkin, feta, toasted nuts and an optional and low FODMAP serve of raisins. It is packed full of flavour and keeps well in the fridge for days. The perfect meal prep salad.
Gluten free dumpling wrappers
I count dumplings as meal prep because of the sheer volume of dumplings this recipe makes. Paired with the low FODMAP tofu ginger dumpling filling in Intolerance Friendly Kitchen, the recipe can make 70-80 dumplings. I am obsessed with having dumplings in the freezer – they make the perfect quick lunch or dinner for busy periods.
Gluten free vegan sausages (low FODMAP)
One of my favourite recipes EVER, these low FODMAP vegan and gluten free sausages have it all. They’re simple (but fussy) to make, taste just like sausages, and contain no weird ingredients. These sausages are great to have on hand for little snacks or to add a protein hit to a lunch or dinner.
Gluten free low FODMAP vegetarian empanadas
Another recipe from my cookbook Intolerance Friendly Kitchen, these empanadas are a delicious gluten free take on the empanadas I had in Argentina. They are complete with a low FODMAP cheesy corn filling (yes, canned corn has a low FODMAP threshold!). That said, you can fill them with whatever low FODMAP filling you like. They make a great snack, lunch or dinner that freezes well, too.
Low FODMAP vegan peanut butter stir fry
This easy vegan peanut butter stir fry is quick, delicious and feels like more of a treat than it should. It’s packed with vegetables and has a hit of protein from the tofu. This dish makes a great lunch meal prep or a delicious dinner.
FODMAP friendly vegetable tagine
This tagine could not be more packed with vegetables if it tried. It is full of flavour and uses canned chickpeas to keep the FODMAP content down. I use cooked quinoa instead of couscous to ensure it is gluten free and low FODMAP. Together, the tagine and quinoa make a delicious protein packed meal prep dish.
Low FODMAP gluten free curried vegetable pie
This low FODMAP curried vegetable pie is a recipe in my cookbook, Intolerance Friendly Kitchen. It is jam packed with delicious curried vegetables and encased in a flaky and simple gluten free pastry. You can also add some paneer (I make my own for a low FODMAP option) or tofu to add protein.
Low FODMAP vegetarian or vegan enchiladas
Is there a better meal prep recipe than enchiladas? They’re perfectly portioned, absolutely delicious, and never feel boring to eat. This version uses a vegan tofu mince that is low FODMAP. Corn tortillas are fried for flexibility, then smothered in a simple cheat’s enchilada sauce. If you top them with vegan cheese, the whole dish is vegan. If not, it’s vegetarian.