Low FODMAP cooking looks harder than it is. Most recipes need only a few swaps: something for garlic and onion, something for wheat, and a different sweetener. Once those are sorted, most everyday meals still work, and most of your favorite recipes can be adapted.
This is our hub for low FODMAP recipes. It starts with the swaps and a simple way to adapt any recipe, then moves through easy low FODMAP recipe ideas for every meal: breakfast, chicken and fish dinners, ground meat, vegetarian and vegan dishes, quick 30-minute meals, slow cooker recipes and desserts. Each section links to a more detailed guide.
The Swaps That Matter Most
| Instead of | Use | Why |
|---|---|---|
| Garlic | Garlic-infused oil | Garlic's fructans don't dissolve in oil, so the flavor carries without them |
| Onion | Leek greens, spring onion greens, chives | The green parts are much lower in fructans than the bulb |
| Wheat pasta and bread | Rice pasta, rice noodles, potatoes, rice, quinoa, traditional sourdough | Wheat is a major fructan source |
| Honey | Maple syrup | Honey is high in excess fructose |
| Milk | Lactose-free milk | Same taste, lactose already broken down |
| Beans in chili or curry | Firm tofu, extra meat or vegetables | Beans are high in GOS |
| Mushrooms | Eggplant | Most mushrooms are high in mannitol |
How to Adapt Any Recipe
You don't need a special cookbook. Take a recipe you already like and go through it line by line:
- Find the flavor base. If it starts with onion and garlic, replace them with leek greens and garlic-infused oil. This one change fixes most savory recipes.
- Check the starch. Swap wheat pasta, couscous or bread for a low FODMAP alternative.
- Check stock, sauces and spice mixes. These often contain onion or garlic powder. Use homemade stock and plain spices, and see our sauces and condiments guide.
- Count the moderate ingredients. If a recipe has several, like avocado, tomato and zucchini, reduce one or two. That avoids FODMAP stacking.
- Check the sweetener and dairy, especially in baking.
Low FODMAP Breakfast Recipes
- Overnight oats: oats soaked in lactose-free milk with chia seeds, topped with blueberries and maple syrup
- Spinach and feta omelet with toasted sourdough
- Banana pancakes made with a gluten-free flour blend and firm banana
- Breakfast potato hash with eggs, bell pepper and chives
More ideas, including make-ahead and on-the-go options, are in our low FODMAP breakfast guide. For drinks, see low FODMAP smoothies.
Low FODMAP Chicken Recipes
Chicken is plain protein, so it's naturally low FODMAP. The work is in the marinade and sauce.
- Lemon herb chicken: chicken thighs with garlic-infused oil, lemon, oregano and thyme, roasted with potatoes and carrots
- Chicken stir-fry: sliced chicken with bok choy, carrot and green beans, ginger and soy sauce, served with rice
- Coconut chicken curry: chicken simmered in coconut cream with turmeric, cumin and ginger, with spinach stirred through
- Chicken and rice soup: homemade stock, leek greens, carrot and rice (see our low FODMAP soup recipes)
- Sheet-pan chicken fajitas: chicken, green bell pepper and paprika, served in corn tortillas
Low FODMAP Fish and Seafood Recipes
- Baked salmon: salmon with lemon and dill, roasted potatoes and green beans on one tray
- Teriyaki-style salmon: glazed with soy sauce, maple syrup, ginger and rice wine vinegar, served with rice and bok choy
- Garlic-oil shrimp pasta: shrimp, rice pasta, garlic-infused oil, chili flakes, lemon and parsley
- Fish tacos: white fish in corn tortillas with shredded cabbage, lime and a little mayonnaise
- Tuna rice bowl: canned tuna, rice, cucumber, carrot and a soy and lime dressing
Low FODMAP Ground Beef and Turkey Recipes
- Bolognese-style sauce: ground beef browned in garlic-infused oil with grated carrot and leek greens, simmered with tomato and herbs, served over rice pasta
- Burger bowls: beef patties with lettuce, tomato, cheddar, pickles and oven fries
- Turkey meatballs: ground turkey bound with oats instead of breadcrumbs, baked and served with a simple tomato sauce
- Taco rice bowls: beef seasoned with cumin, paprika and chili powder (no onion or garlic powder), with rice, lettuce and cheese
- Shepherd's pie: lamb or beef with carrots and herbs, topped with mashed potato made with lactose-free milk
Low FODMAP Vegetarian and Vegan Recipes
Vegetarian low FODMAP cooking takes a little more planning, because beans and lentils are limited. Firm tofu, tempeh, eggs and canned, rinsed lentils or chickpeas in small amounts cover most protein needs.
- Crispy tofu stir-fry with bok choy, carrot and rice noodles
- Tempeh and vegetable curry with coconut cream, served with rice (vegan)
- Quinoa salad with roasted eggplant, cucumber, feta and mint
- Frittata with spinach, potato and cheddar
- Peanut noodle bowl: rice noodles, tofu, carrot and a sauce of peanut butter, soy sauce, lime and maple syrup (vegan)
Quick 30-Minute Low FODMAP Recipes
- Egg fried rice with leftover rice, eggs, spring onion greens and soy sauce
- Rice pasta with tuna, lemon, olive oil, capers and parsley
- Pan-fried fish with polenta and green beans
- Chicken and vegetable stir-fry with rice noodles
- Halloumi, quinoa and roasted vegetable bowl
Many of these use five ingredients or fewer. More options are in our low FODMAP lunch and dinner ideas.
Low FODMAP Slow Cooker Recipes
Slow cooker recipes usually start with onion and garlic, so build the base from leek greens, garlic-infused oil and herbs instead.
- Beef and potato stew with carrots, parsnip, thyme and homemade stock
- Pulled pork rubbed with paprika, cumin and brown sugar, served with rice or in lettuce cups
- Chicken cacciatore-style with tomato, green bell pepper, olives and oregano, without onion
Low FODMAP Dessert Recipes
- Dark chocolate and peanut butter cookies
- Rice pudding made with lactose-free milk and cinnamon
- Oat crumble over pineapple or rhubarb
- Lemon bars with a gluten-free shortbread base
For sweeteners and baking swaps, see our low FODMAP desserts guide.
A Low FODMAP Pantry
Keeping a few basics on hand makes weeknight cooking much easier:
- Oils and vinegars: olive oil, garlic-infused oil, red wine vinegar, rice wine vinegar
- Sauces: soy sauce, mustard, tomato paste, miso
- Grains: rice, rice pasta, rice noodles, quinoa, oats, polenta, gluten-free flour
- Spices and herbs: cumin, paprika, turmeric, ginger, oregano, thyme, chili powder
- Canned and frozen: canned tomatoes, tuna, frozen green beans, frozen blueberries
How to Build a Low FODMAP Meal
A simple formula covers most meals: a plain protein, a low FODMAP carbohydrate and one or two low FODMAP vegetables, flavored with herbs, spices, citrus or garlic-infused oil. Meals in a landmark trial of the diet were built to keep the total FODMAP load low across the whole plate.1 FODMAP ratings depend on how much of a food you eat2, so keep servings moderate when you combine several moderate foods.
Guides by Meal
- A full week of meals: 7-day low FODMAP meal plan
- Breakfast: low FODMAP breakfast ideas
- Lunch and dinner: low FODMAP lunch and dinner ideas
- Between meals: low FODMAP snacks
- Soups: low FODMAP soup ideas
- Pasta night: low FODMAP pasta and sauces
- Dressings: low FODMAP salad dressings
- Bread and baking: low FODMAP bread
Recipes Change After Elimination
The strict version of these swaps is for the elimination phase, which usually lasts two to six weeks. After that, the reintroduction phase shows which FODMAP groups you tolerate. Many people can bring back some wheat, onion or lactose in smaller amounts, which makes cooking simpler again.
Unsure about an ingredient? Look it up in our FODMAP checker, or scan the package with the Stummy app.
