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Low FODMAP snack recipes and ideas

One of the hardest meals of the day to cater for on the low FODMAP diet is the humble snack. Most of the packaged snacks out there seem to contain high fructose or fructan ingredients that preclude us digestively challenged folk from purchasing them. So today I wanted to create a roundup of the best low FODMAP snack recipes and ideas from my site.

An aerial close up view of a piece of gluten free buckwheat bread on a sky blue ceramic plate. The bread is topped with mascarpone, smashed roasted pumpkin, garlic infused chilli oil and a few chopped pistachios.

Low FODMAP snack recipes and ideas

These snack recipes are all low FODMAP and gluten free, as well as vegetarian or vegan. The low FODMAP diet is obviously not a vegetarian diet, but I am a vegetarian. There are less low FODMAP vegetarian recipes on the internet, so my aim to help fill that void.

Where possible, I always try to include nut free and egg free alternatives for those who can’t have them. Most of these recipes are xanthan gum free (the pastry based recipes being the exception). However, there are xanthan gum free pastry on my website.

More low FODMAP resources

Vegan, gluten free blueberry muffins

These vegan, gluten free blueberry muffins could not be easier to make. They use vegan yoghurt, a single flour and plenty of low FODMAP blueberries for a delicious and easy snack.

Vegan gluten free blueberry muffins
Simple and delicious gluten free vegan muffins that are packed full of low FODMAP blueberries.
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

Low FODMAP granola bars

These Low FODMAP granola bars are gluten free, vegan and endlessly customisable. They’re deliciously chewy and have a nut free option as well.

Low FODMAP granola bars
Easy, chewy and perfectly sweetened vegan and gluten free granola bars.
Check out this recipe
An aerial sunlit image of Low FODMAP granola bars drizzled with chocolate and sitting on a white speckled ceramic plate.
An aerial image of a gluten free granola bar drizzled with white chocolate atop a bright blue ceramic plate

Gluten free vegan tahini cookies

These tahini cookies are made from an incredibly simple mix of tahini, maple syrup and baking powder. You can add any sort of low FODMAP mix in you like – personally, I’m a dark chocolate gal.

Gluten free tahini cookies
Quick and easy cookies that are nut free, gluten and grain free, egg free and vegan.
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

Vegetarian sausage rolls

These vegetarian sausage rolls use tofu, cottage cheese and walnuts (plus low FODMAP flavourings) to achieve a delicious meaty result. You can use store bought gluten free pastry, but there’s also a recipe for easy gluten free puff pastry or rough puff pastry in Intolerance Friendly Kitchen. If you’re vegan, there’s a recipe for vegan sausage rolls in there as well.

FODMAP friendly vegetarian sausage rolls
Delicious gluten free, low FODMAP and vegetarian sausage rolls
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

Gluten or grain free corn fritters

Did you know that canned corn has a low FODMAP threshold? Well, now you do. These gluten free corn fritters can be made with buckwheat flour for a gluten free option, or cassava flour for a grain free option. They make a great snack and freeze really well for future snacks.

Gluten free corn fritters
Gluten free, low FODMAP corn fritters that can be gluten free or grain free.
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

Low FODMAP granola

This easy peasy low FODMAP granola is gluten free, vegan and forms delicious little clusters. You can customise it as you see fit with options to make it nut free as well.

Low FODMAP granola (no oats)
An oat free, gluten free, vegan and low FODMAP granola that everyone will love.
Check out this recipe
An aerial image of a bowl of low FODMAP granola with milk, bananas and yoghurt on a white marble table
A brightly lit image of a tray of gluten free granola on a white stone bench top. two sunlit glasses of water sit to the top left of the image.

Gluten free bagel with lactose free cream cheese and carrot lox

Is there anything better than a bagel with cream cheese and lox? I think not. This bagel recipe is entirely gluten free, xanthan gum free and nut free. I use this low FODMAP everything bagel seasoning, lactose free cream cheese and this low FODMAP vegan carrot lox.

Gluten free bagels without xanthan gum
Deliciously chewy gluten free bagels without xanthan gum. Use an alternate egg wash and they are vegan as well.
Check out this recipe
An aerial view of a gluten free bagel half topped with whipped mascarpone cream, carrot lox, capers, dill and FODMAP friendly everything bagel seasoning. The bagel sits atop a grey stone backdrop in harsh sunlight, and the shadow extends to the bottom right hand side of the image
An aerial close up image of gluten free vegan bagels topped with low FODMAP everything bagel seasoning on a lined baking sheet

Veggie sticks with low FODMAP spring onion dip

This low FODMAP spring onion dip uses spring onion greens to keep the FODMAP content right down. It’s quick to whip up and gets better the longer it sits.

Low FODMAP spring onion dip
Delicious low FODMAP spring onion dip that uses spring onion greens to keep the FODMAP content down.
Check out this recipe
An aerial shot of a bowl of FODMAP friendly spring onion dip set amongst a plate of brightly coloured crudites
An aerial shot of a bowl of FODMAP friendly spring onion dip set amongst a plate of brightly coloured crudites

Gluten free peanut butter cookies with extra nuts and seeds

These peanut butter cookies make a delicious and simple vegan, low FODMAP snack. Made with peanut butter, maple syrup and baking powder, the base could not be simpler. I like to load mine up with some low FODMAP nuts and seeds to make them a more filling snack.

Vegan peanut butter cookies
Quick, easy and delicious.
Check out this recipe
A close up of a plate of gluten free peanut butter cookies filled with seeds and topped with choc chips and sea salt flakes
A close up of a plate of peanut butter nut and seed cookies with choc chips and sea salt flakes on top

Gluten free quinoa wraps

These easy and delicious quinoa wraps are made from 100% quinoa flour (but I have a buckwheat version and a teff version as well). They are xanthan gum free, nut free, egg free and easily dairy free/vegan. Plus? They’re as flexible as a wrap should be!

Quinoa wraps (gluten free)
Easy and delicious 100% quinoa flour wraps.
Check out this recipe
An aerial image of a stack of quinoa wraps on a white marble table
A side on image of gluten free quinoa wraps on a white marble table. The wraps have been folded to demonstrate their flexibility, revealing golden brown spots on the top wrap.

Low FODMAP stuffed Medjool date

In honour of Monash adding a low FODMAP threshold for Medjool dates (spoiler alert: it’s 1 date) I made these peanut butter stuffed dates. They’re covered in chocolate and make a delightful little sweet treat. I like to keep mine in the freezer for a chewy little pick me up.

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

Vegan protein mug cake

This vegan protein mug cake is a delicious and filling snack if you have access to a microwave. I have also posted a dairy free protein mug cake (which uses an egg) and a whey protein mug cake (whey is thirstier than plant based proteins). The mug cake below uses pumpkin seed protein, which is what gives it that matcha green hue. I have tested lots of plant proteins, though, so there are plenty of options.

Vegan protein mug cake
A delicious and easy vegan protein mug cake that can be made SIBO bi-phasic diet friendly too.
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

Gluten free banana protein pancakes

While we’re on the subject of protein, how about these protein banana pancakes? They’re single serve and very quick to make – perfect made the night before for some snacking the next day. I have also developed a vegan version, which is suitable for dairy free, egg free and vegan diets.

Gluten free banana protein pancakes
A quick and delicious protein based snack to make ahead for days on the go.
Check out this recipe
An aerial view of a bright blue ceramic plate topped with gluten free protein pancakes smothered in peanut butter and topped with banana coins, choc chips and maple syrup. The plate sits on a white marble table that is in filtered sunlight.
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

Homemade lactose free cottage cheese

Cottage cheese is having a real moment right now because of it’s high protein content. Lactose free varieties are available at the shops here in Australia, but they’re not always widely accessible. Enter: homemade lactose free cottage cheese! It uses lactose free milk and cream for a rich low FODMAP alternative.

Homemade lactose free cream cheese
It's simpler to make than you'd think!
Check out this recipe
An aerial sunlit view of homemade lactose free cottage cheese. The cottage cheese is in a white speckled ceramic bowl surrounded by water glasses which create a light and shadow pattern over the image
An aerial image of a white speckled ceramic bowl filled with lactose free cottage cheese sitting atop a white stone bench top. The bench is bathed in sunlight and three glasses of water sit to the left of the image, creating a light and shadow pattern across the image.

Homemade lactose free ricotta

While we’re on the topic of lactose free dairy: my recipe for lactose free ricotta. It’s super easy to make and can be used in so many applications – snacky toast included. I also like to mix it with some low FODMAP pesto and use it as a dip for veggie sticks.

Lactose free ricotta
An easy recipe for a lactose free alternative to store bought ricotta.
Check out this recipe
An aerial image of a piece of toast on a dark grey mottled backdrop. The toast is topped with lactose free ricotta, radicchio and a caramelised balsamic glaze.
An aerial image of a piece of toast on a mottled grey backdrop. The toast is topped with smashed peas, herbs, chili flakes and lactose free ricotta.

Low FODMAP vegan mozzarella

I LOVE this low FODMAP vegan mozzarella recipe. I’m so proud of how cheesy it is and how nicely it works in a caprese or on a snack plate. The mozzarella uses macadamias instead of cashews for a low FODMAP alternative. It’s mild in flavour and has the perfect amount of chew – just as mozzarella should be.

Vegan macadamia mozzarella
A low FODMAP vegan cheese that is genuinely delicious.
Check out this recipe
An aerial image of a caprese salad on a white marble table. The caprese is surrounded by extra tomatoes, basil and water glasses. The mozzarella used in the salad is vegan mozzarella made from macadamias.
An aerial image of a caprese salad on a white marble table. The caprese is surrounded by extra tomatoes, basil and water glasses. The mozzarella used in the salad is vegan mozzarella made from macadamias.

Vegan gluten free sausages

I am OBSESSED with these gluten free vegan sausages, and you best believe I’ll include them in every roundup I can. Because these sausages are made from tofu, they make a great protein based snack for vegetarians and vegans. I like to chop a few up and add them to a salad for extra oomph.

Vegan, gluten free sausages
Suprisingly meaty vegan and gluten free sausages that are low FODMAP and weird ingredient free.
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.

Gluten free spiced pumpkin mug cake

This spiced pumpkin mug cake is the perfect little sweet treat when you’re at home and feeling peckish. It is gluten free, vegan and Low FODMAP, and is heaven with a little bit of maple syrup on top.

Gluten free pumpkin mug cake
A delicious spiced pumpkin mug cake that is gluten fee, vegan, low FODMAP and xanthan gum free.
Check out this recipe
A side on view of a brightly lit gluten free pumpkin mug in a white speckled ceramic mug. The mug cake is topped with vanilla ice cream with a sprinkling of cinnamon sugar. A spoonful of the mug cake has been eaten from the bottom right corner, revealing the orange crumb beneath.
An aerial image of a gluten free pumpkin mug cake in a white ceramic speckled mug atop a white speckled ceramic plate. The mug cake has a spoonful removed and is topped with melting vanilla ice cream and cinnamon sugar. A bottle of maple syrup extends over the right side of the image to pour syrup over the ice cream. The syrup and ice cream mingle together in the crevice left from the eaten cake.

Gluten free tortillas with a salad filling

These gluten free tortillas are a recipe from my cookbook, Intolerance Friendly Kitchen. They work perfectly as wraps, using that Tiktok hack of putting a filling in each quarter before folding it up. You can use whatever works for you – I like cheese, vegan ham (I use a gluten free one with minimal ingredients called Meliora) lettuce and tomato with a mayo or your low FODMAP dip of choice.

A sunlit aerial image of gluten free tortillas on a white plate atop a stone backdrop. Two sunlit glasses of water sit to the top and bottom right of the image.

Single serve microwave Vegemite scroll

Sometimes you just want a single Vegemite scroll, you know? This one is gluten free, easily made vegan, yeast free and ready in 10 minutes. You can bake it in the oven if you don’t have a microwave, too.

Single serve microwave Vegemite Scroll
Gluten free, xanthan gum free, yeast free, nut free and vegan adaptable. Yum.
Check out this recipe
An aerial view of a gluten free Vegemite scroll made in a mug. The mug is a white speckled ceramic one that sits atop a white kitchen counter. The single serve scroll was sliced into two before baking, leaving two oozy, melty, cheesy scrolls snuggled up against eachother in the mug
An aerial view of a gluten free Vegemite scroll made in a mug. The mug is a white speckled ceramic one that sits atop a dark grey rusty backdrop. The single serve scroll was sliced into two before baking, leaving two oozy, melty, cheesy scrolls snuggled up against each other in the mug

Gluten free Vegemite scrolls

Ok, but SOMETIMES you actually want a full batch of Vegemite scrolls. This is the recipe for those times.

Gluten free low FODMAP Vegemite scrolls
Delicious gluten free Vegemite scrolls that are xanthan gum free and nut free.
Check out this recipe
An aerial view of gluten free sourdough vegemite scrolls in harsh sunlight. Water glasses sit to the right of the image and create filtered light
An aerial view of gluten free sourdough vegemite scrolls in harsh sunlight. Water glasses sit to the right of the image and create filtered light

Peanut butter truffles

Sometimes you just need a sweet little pick me up snack, and these easy truffles are a recipe for those times. They use naught but natural peanut butter and maple syrup for the filling, and are then coated in chocolate. You can use any sort of chocolate you like. I like to use Lindt 70% when I want to keep them dairy free and vegan.

Peanut butter truffles
Easy and delicious peanut butter truffles that keep in amazingly in the fridge or freezer for snack emergencies.
Check out this recipe
An aerial view of dark and white chocolate coated peanut truffes, some bitten into and some topped with a sprinkling of sea salt flakes. The truffles sit atop a white speckled ceramic plate
A close up side on image of a peanut butter truffle coated in white chocolate. A bite has been taken, revealing the peanut butter centre, and sea salt flakes adorn the top. The truffle sits atop a white marble table against a white backdrop

Gluten free sourdough discard crackers

If you have a gluten free sourdough starter, you’ll know that you need to discard regularly. Why not turn that wastage into a delicious cheesy snack?

Gluten free sourdough discard crackers
These crackers use sourdough starter discard for a deliciously cheesy end result.
Check out this recipe
Gluten free sourdough discard crackers with brown butter. FODMAP friendly and nut free - the perfect solution to maintaining a no-waste gluten free sourdough starter. Recipe from www.georgeats.com
Gluten free sourdough discard crackers with brown butter. FODMAP friendly and nut free - the perfect solution to maintaining a no-waste gluten free sourdough starter. Recipe from www.georgeats.com

Low FODMAP spinach and feta rolls

These gluten free low FODMAP spinach and feta rolls are THE thing to have on hand when hunger strikes. They’re delicious, filling and universally loved. I use the gluten free puff pastry from my cookbook, but you can use whatever pastry works best for you.

Low FODMAP, gluten free spinach feta rolls
Delicious vegetarian morsels sent from above.
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.

Chickpea-less hummus

This hummus uses firm tofu and garlic infused oil for a low FODMAP alternative to traditional hummus. It makes for a great snack with some low FODMAP vegetables or crackers.

Low FODMAP hummus
A chickpea and garlic free alternative to hummus.
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 carrot muffins

These gluten free carrot muffins are egg free and use wholegrain flours (with no xanthan gum). They use yoghurt for moisture, which means they’re a delicious and filling little snack. If you omit the Eastery cream cheese icing, they are also vegan.

Gluten free carrot muffins
Delicious gluten free carrot muffins that are very easily made vegan.
Check out this recipe
An aerial image of gluten free carrot muffins topped with cream cheese icing, flowers and pastel mini Easter eggs
An aerial image of gluten free carrot muffins topped with cream cheese icing, flowers and pastel mini Easter eggs

No bake seedy breakfast bars

One last recipe from my cookbook, Intolerance Friendly Kitchen. These no bake seedy breakfast bars are a favourite of mine for how delicious yet simple they are to make. They’re vegan and refined sugar-less.

A side on image of a stack of three seedy no bake breakfast bars on a white marble table against a white backdrop

Low FODMAP snack ideas

  • Rice cakes with lactose free cream cheese, cucumber and seasoning
  • Jalna lactose free Greek yoghurt with blueberries. If you’re vegan, Monash has plain coconut yoghurt listed is low FODMAP in 125g serves (make sure you read the label though).
  • Gluten free buckwheat bread toast with lactose free ricotta
  • A low FODMAP serving of nuts – see this post for low FODMAP thresholds of nuts and seeds.
  • A low FODMAP serving of fruit – see this post for low FODMAP thresholds of fuits.

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