But good news! I am here to empower you to feel like you can both manage your IBS symptoms AND have the freedom to choose a vegetarian diet too! If you’re here, you probably have some idea of what a low FODMAP diet is and why you might want to follow one. Enter your email & we’ll send it to your inbox. Plus, get great new recipes from us every week! By submitting this form, you consent to receive emails from Hurry the Food Up. For those who are new to this, the FODMAP diet was designed to help people identify what triggers their IBS. FODMAP stands for : Fermentable Oligosaccharides; Disaccharides; Monosaccharides; and Polyols. These are sugars that are poorly absorbed in the small intestine and can trigger symptoms of Irritable Bowel Syndrome. The idea is that first you cut out all high FODMAP ingredients, then slowly re-introduce them, and see which ones cause the IBS symptoms to return. This list of ingredients is a great tool for what foods to avoid, and what is safe. Or check out the Monash University FODMAP diet app. It is important to remember: this is a very restrictive diet, which is only recommended for a few weeks!
Healthy Vegetarian Low FODMAP Recipes
Let’s see what delicious low fodmap recipes we have in store today!
Breakfast
Bonus: very easy, quick and super-versatile meal 🙂 These quinoa egg muffins are incredibly high in protein – and super-quick, too! Perfect any time of the day. Bonus: quick and nutritious breakfast, very deliciousNote: contains optional 2 spring onions – just use the green section Easy Tomato Omelette. There is a trick to making the perfect omelette – and it’s weirdly easy. We’ll show you how. You’re gonna love this one! Protein: 12gCalories: 490kcalReady in: 25 minutesRecipe by: BucketListTummyBonus: very easy, tasty and full of health benefits Chocolate Mint Quinoa Breakfast Bowl is a healthy, low fodmap breakfast alternative to oatmeal, full of complex carbohydrates, protein, fiber and vitamins (more vegetarian quinoa recipes here!)! This sweet quinoa recipe is dairy free, gluten free and vegan. Bonus: gluten-free, tasty These almond flour muffins stay soft and succulent – and only need five minutes to prep! Bung them in the oven and you’re good to go! Protein: 1.1gCalories: 98kcalReady in: 5 minutesRecipe by: TipsnRecipeBonus: vegan, speedy This vegan, gluten-free, low FODMAP strawberry smoothie is made with strawberries and coconut milk that takes no time to prepare. Get a perfect source of energy and protein in this nourishing drink at breakfast to energize yourself for the day. No fake protein powders here!
Lunch
Ready in: 30 minutesRecipe by: SaltAndLavenderBonus: mega healthy, light and easy lunch, can be stored for a while in the fridgeNotes: contains 2 cloves garlic – use garlic-infused oil instead, optional Sriracha sauce – 1 tsp max. These vegan meal prep bowls are loaded with quinoa, spinach, carrots, almonds, and a delicious ginger/garlic/soy dressing! Bonus: light, healthy and super tasty meal 🙂Notes: Less than 1 tbsp pesto is ok for low-FODMAP. 65g Zucchini is a low FODMAP serving size. Low Carb High Taste Zoodles. Italian style spiralized zucchini noodles ready in just 15 minutes, excellent for a quick lunch or dinner (easily one of our fave zucchini recipes!). Protein: 7gCalories: 211kcalReady in: 30 minutesRecipe by: WatchLearnEatBonus: light, healthy and super tasty meal 🙂 These Cheesy Vegan Mashed Potatoes have all the cheesy flavor without any of the cheese, you won’t believe they’re actually dairy-free. These low-FODMAP mashed potatoes swap out garlic for garlic-infused olive oil, replace dairy-based milk with almond milk and use nutritional yeast in place of cheese. Bonus: mega quick, light and healthy salad, can be stored for a while in the fridge Easy Carrot and Apple Salad – just six ingredients that all combo really, really well together. It’s also animal-friendly and super-quick! Bonus: fresh, gluten-free Looking for a light lunch or snack? Try our vegan lettuce wraps, inspired by Korean ssam & filled with crispy tofu! Careful with those green onions though- only the green part is low fodmap, so stick to that. Bonus: high protein, adaptable Looking to up your protein intake? Try this high protein, low fat silken tofu omelette with eggs – the perfect healthy breakfast and lunch (check out these quick breakfast recipes for more like this!)!
Dinner
Bonus: quick preparation, nutritious and full of health benefits, can be stored for a while in the fridgeNote: contains vegetable broth, use FODMAP-friendly or make your own Vegan stuffed peppers with packed with quinoa – and loads of flavour. Full of protein and with clear instructions in easy steps. An animal-friendly vegetarian low FODMAP recipe. Bonus: tasty, quick and packed with protein This tangy tempeh salad is just the best – quick, tasty and packed with protein. And better yet – use whatever you have in the fridge! Protein: 9gCalories: 216kcalReady in: 20 minutesRecipe by: ProfusionCurryBonus: light, quick, mega healthy!Notes: contains 1 clove garlic – use garlic-infused oil instead . 65g zucchini is a low FODMAP serving size. This Thai Zucchini Noodles recipe is easy and quick to make and it’s super delicious (learn how to make zucchini noodles here!). Not to mention, it’s low carb and very keto friendly. Bonus: super tasty, fresh and healthy salad Asian Tofu Salad, High in Protein, Low-carb and Vegan. A crunchy and colourful mix of delicious vegan foods that look great and taste even better! See the recipe below! Bonus: filling, vegan Smooth and hearty meets sweet and crunchy, this sweet potato and beetroot salad has got it going on! Bonus: fresh, gluten-free Need a fresh and healthy new recipe for lunch or dinner? Our vegan poke bowl with sesame tofu is for you – try it now! Bonus: perfect side, “meaty” The vegetarian Christmas dilemma is solved with these amazing sides – Christmas feasts are better and more vegetarian than ever! Bonus: creamy, simple A delicious noodle salad that won’t irritate your tummy. Glass noodles are made of vegetable starch, making this low fodmap! One of our favourite low fodmap vegetarian recipes.
Sides
Protein: 2.9gCalories: 140kcalReady in: 25 minutesRecipe by: TipsnRecipesBonus: simple, gluten-free Are you browsing for a quick and easy FODMAP side dish to prepare when short on time? I have come up with this quick and easy recipe of vibrant green beans FODMAP-friendly side with a lemony flavour that tastes super yummy and light on the tummy (it’s also great if you want a macro-friendly salad). Protein: 6.6gCalories: 299kcalReady in: 15 minutesRecipe by: TipsnRecipesBonus: vegan, speedy This Roasted Potato Dried Fenugreek Recipe is so simple and easy to make within 10 minutes. It’s so delicious and healthy. Give a try this Potato With Dry Fenugreek and comment on how it turned out! Ready in: 50 minutesRecipe by: LucisMorselsBonus: flavourful, healthy Everyone will love this French Potato Salad. Skip that dairy-based salad for the elegant, flavor-forward dish. It’s gluten free low fodmap, and a healthier take on this classic side dish! Ready in: 15 minutesRecipe by: LucisMorselsBonus: creamy, filling If you love polenta and even if you don’t, this cheddar Jalapeño cheesy polenta is a delicious recipe. A basic polenta recipe is filled with flavor from cheesy cheddar and a kick from pickled Jalapeños – just the perfect flavor without any overwhelming heat! We hope you’ve enjoyed this collection of low FODMAP vegetarian recipes. Please remember to rate, share and comment if you think these recipes can help anyone.
Can you be a vegetarian and low FODMAP?
Yes! Tofu, tempeh, eggs and many cheeses are low FODMAP. The hardest part is that most legumes are not, and those that are, you will need to limit your intake to certain portion sizes (eg. ¼ cup chickpeas). So, while a fully plant-based diet would be a challenge, I think this compilation shows that a vegetarian diet is definitely possible!
What can a vegetarian eat on a FODMAP diet?
Lots of things: many fruits and vegetables are low FODMAP. For carbs, you can eat basically anything gluten-free (rice, quinoa, gluten-free bread or pasta) For protein: tofu, tempeh, lots of cheeses and some legumes!
Are chickpeas low FODMAP?
Chickpeas are low FODMAP but only in small amounts. If you eat much more than ¼ cup serving, you may begin to experience IBS symptoms. Serving sizes are also limited for lentils and some other legumes. Try our sweet potato beetroot and chickpea salad!
Is tofu low FODMAP?
Firm tofu is low FODMAP, however silken tofu is high FODMAP! Researchers at Monash University put it down to the draining process that firm tofu undergoes, which may be responsible for getting rid of the water soluble FODMAPS. As always, these low-fodmap diet recipes are for informational purposes and should not replace the advice of doctors or registered dietitians.
