Low FODMAP Vegetarian and Vegan Recipes
Last Updated: 17th January 2023 · Written by Donna Mastriani
Following a low FODMAP diet may seem very restricting and hard to follow, but it is even more restricting when you’re a vegetarian or vegan. That’s because when you cut out meat and meat byproducts, your diet will consist mostly of vegetables, fruits and grains, which are high in FODMAPs. Even though low FODMAP vegetarian and vegan recipes may be restrictive, they are suitable for balancing gut bacteria and keeping them healthy. Meat isn’t good for your gut, especially when suffering from SIBO or IBS. Considering it can be difficult to maintain a low FODMAP diet if you’re vegetarian or vegan, we’ve put together some great recipes for you to follow. These vegetarian low FODMAP recipes will help you figure out what to cook.
Low FODMAP vegetarian recipes
These vegetarian recipes help you stay consuming low FODMAP foods without meat. Some of these recipes have cheese, while others are completely plant-based.
Low FODMAP banana oat pancake recipe
- 3 cups rolled oats
- 2 medium ripe bananas (with spots on them)
- 2 ¼ cups unsweetened plant milk
- 2 tbsps brown sugar
- ½ TSP cinnamon powder
- ¼ TSP vanilla extract
- Add oats, banana, plant milk, sugar, cinnamon, and vanilla into a blender and let it blend until smooth.
- Heat a nonstick pan on medium-low heat.
- Scoop the batter using ⅓ cup and pour the batter into the pan. Let the pancake cook until bubbles appear on the top, then check if the bottom has browned and flip the pancake.
- Serve warm.
Low FODMAP cheese free frittata
- 1 tbsp olive or avocado oil
- 8 eggs
- ¼ cup plant milk
- Salt to taste
- ⅛ TSP pepper
- ¼ cup vegan cheese
- ¼ cup fresh dill
- ¼ cup chopped green onions (white parts)
- ½ cup cherry tomatoes
- 1 cup fresh spinach
- Preheat the oven to 425°C.
- In a huge bowl, beat eggs with plant milk, and add dill and dairy-free cheese.
- Add oil to a cast iron oven-safe skillet. Ensure you spread the oil along all the bottom edges of the pan.
- On medium heat, heat the pan and add tomatoes, green onions, and spinach and heat for 2 minutes.
- Pour in the beaten egg mixture and stir to ensure it’s evenly mixed with the vegetables.
- Let the mixture cook until you see the edges begin to firm up. The middle part will still be very wet, and that’s okay.
- Transfer the skillet to the oven, letting it cook for 10 minutes. The frittata will cook and become spongy to the touch in the centre.
- Remove when cooked and sprinkle with chopped tomatoes.
Low FODMAP cucumber salad recipe
- 2 tbsps olive oil
- 1 tbsp red wine vinegar
- 1 tbsp maple syrup
- ½ TSP Dijon mustard
- A handful of chopped dill and parsley
- A handful of rocket finely chopped
- 2 large tomatoes chopped
- 5 medium cucumbers chopped
- 100g greek feta cheese
- ⅓ cup pitted olives
- ½ walnuts
- ½ avocado
- Finely grated fresh parmesan cheese
- Sprinkle toasted sesame or hemp seeds
- Whisk olive oil, maple syrup, vinegar, mustard, and seasoning in a bowl. Add dill and parsley.
- Add the rocket, tomatoes, and cucumbers and combine well. Check for seasoning and adjust where needed.
- Only add avocado when eating, as it oxidises and turns black when it sits.
Low FODMAP vegan recipes
Following a vegan diet means avoiding all animal products and byproducts. These low-FODMAP vegan recipes will help you have meals that are filling and within your diet restrictions.
Low FODMAP pasta recipe
- 340g rice pasta boiled and drained
- 115g red cabbage finely shredded
- 85g snow peas
- 30g kale (minus its rib)
- 1 medium carrot, julienned or grated
- ⅔ cup chopped scallions
- ½ red bell pepper cut into thin slices without seeds
- ½ cup peanut butter
- Warm water
- ½ TSP sugar
- 2 tbsp lime juice
- Mix peanut butter, water, sugar, and lime juice and whisk in a bowl. Add water to the desired consistency.
- In a large bowl, combine the cabbage, snow peas, kale, carrot, scallions, bell pepper, and noodles.
- Pour the dressing over the mixed salad and noodles and combine until evenly coated. The salad is ready to serve. You can keep it in an airtight container in your fridge for up to 3 days.
Low FODMAP pasta recipe
- 4 cups FODMAP-friendly pasta, cooked
- 2 medium freshly roasted red bell peppers or one jar of red bell pepper, drained
- ⅓ cup pumpkin puree
- 2 tbsp garlic-infused olive oil
- 1 cup plant milk
- 1 tbsp cornstarch or tapioca
- 1 tbsp dried basil
- 3 tbsp nutritional yeast
- Salt and pepper to taste
- If you don’t have a jar of bell pepper, preheat the oven to 450F. Line the baking sheet with aluminium foil and place the halved peppers cut side down. Roast for 25 minutes or until the skin is charred and wrinkled. Remove from the oven and let it cool for a while, then put it in a bowl and cover it with plastic wrap. Let it sit until cool to the touch. After they’re cool, remove the skin, discarding those so you can use the flesh in this recipe.
- Cook the pasta, drain, and toss with little olive oil, then set aside.
- Put the red peppers, nutritional yeast, basil, olive oil, milk, tapioca starch and pumpkin puree into a blender and blend until smooth.
- Pour the blended mixture over a pan and let it sit until it simmers. Once it simmers, occasionally stir until it thickens, then add pasta and toss mix. Here, you can season to taste.
- Serve warm with preferred garnishes.
Low FODMAP stir fry
- 2 tbsp vegan oyster sauce
- 2 tbsp dark soy or tamari sauce
- 1 tbsp rice wine vinegar
- 2 tbsp red sherry
- 1 tbsp sweetener (maple syrup or brown sugar)
- White pepper
- 2 tbsp gluten-free cornflour or potato starch
- 1 tbsp water
- 2 tbsp cooking oil
- ½ bunch of green onions
- 2 large carrots
- 1 broccoli head
- 2 medium red capsicums
- 30g ginger
- 1 bunch of Chinese broccoli
- 500g cubed tofu
- 200g can of water chestnuts
- Sesame oil
- Remaining spring onions
- Toasted sesame seeds
- Combine all sauce ingredients in a mixing bowl.
- Chop all stir-fry ingredients and have them ready to go.
- Over medium-high heat, heat your wok with oil. Once the oil is hot, add half the green onions, and cook until bright green.
- Start adding vegetables, from the hard ones to ones that quickly cook. So, carrots go first, followed by broccoli, red capsicums, Chinese broccoli, tofu and water chestnuts.
The above low FODMAP vegetarian and vegan recipes will help you find better ways to follow your desired diet and still consume low FODMAP meals. To have full control of your health, however, we recommend taking an Intolerance Test to determine which foods cause you symptoms. With a complete intolerance test, you are eligible for a free 30-minute consultation with one of our specialist nutritional therapists who will help you to plan your diet. When you know your tolerance level to every FODMAP, you can easily customise your recipes to suit your needs and stay free from those uncomfortable symptoms.