I’ve put together over 40 vegetarian low FODMAP recipes from my over 5 years of working with this diet, including some fan favorites from my low FODMAP cookbook!
Anyone who has been on the low FODMAP diet knows that it is one of the harder sets of hodgepodge rules to follow. And when so many healthy vegetables, grains and legumes are off limits, one downside is that it can end up pointing you towards putting more meat on your plate. Vegetarian low FODMAP dinner recipes are much harder to find, simply because adding that second restriction to the pile leaves much less to play around with.
That said, I’m fully a believer that healing the gut and supporting our microbiome for the long-term are both strategies that skew towards a plant-based lifestyle over one that is full of animal protein. Getting there can be trickier, especially if you’re dealing with an acute issue like SIBO. But one way to bridge the gap is to incorporate more vegetarian low FODMAP recipes into your rotation.
When I recently asked you guys for recipe requests on Instagram, I couldn’t believe how many people asked for vegetarian or vegan SIBO recipes. There is of course no one diet for SIBO, but many people go the low FODMAP route. Others omit on even more allergens, like all dairy, gluten, corn and soy. If you fall in the all of the above camp, or are following a practitioner diet like the SIBO Specific Food Guide or Bi-Phasic Diet, I’d recommend picking up a copy of SIBO Made Simple.
Of the 90 dishes in the book, nearly 60 percent are vegetarian low FODMAP recipes, and all are free of the big allergens just mentioned. To give you a taste, I’ve included some of them on my list of ideas below.
For those who are just exploring a vegetarian low FODMAP diet, some dairy, soy and wheat is on the table, as the low FODMAP diet does not completely eliminate these. Particularly if you’re not eating animal protein, a little tofu or cheese can go a long way to making you feel satisfied.
Before I go any further, if you are still new to the low FODMAP diet, I’d recommend checking out this list of low FODMAP ingredients to learn about what is on and off limits, as well as how to cook for a low FODMAP diet.
If you’re ready to dive into putting it into practice, this round-up of the best low FODMAP recipes is also helpful—it includes low FODMAP breakfast recipes, desserts, condiments and more. But if you’re in the plant-based camp, today’s post is all about weeknight meals to get you started with a vegetarian low FODMAP diet.
I’ve included some great low FODMAP vegetarian recipes from around the web, in addition to ones from my site and the book. Feel free to just use them as a guide or for inspiration on the many cuisines and techniques that can allow you to add more variety to this doubly restrictive diet. All of these vegetarian dinners would be great with a simple side salad – just use the best low FODMAP salad dressing!
For the omnivores, here is a great list of the best low FODMAP dinner recipes.
And finally, if you’re interested in low FODMAP snack ideas, this low FODMAP popcorn is a vegetarian winner.
With health and hedonism,
Phoebe
THE 42 BEST VEGETARIAN LOW FODMAP RECIPES (+ VEGAN OPTIONS)
Skillet Quinoa Enchilada Bake | Feed Me Phoebe
To make this vegan, simply use plant-based cheese (make sure it’s not cashew based)
Low FODMAP Tomato Soup | Feed Me Phoebe
Low FODMAP Baked Tofu Salad | Feed Me Phoebe
Summer Squash Moqueca | SIBO Made Simple
Ottolenghi-Style Eggplant with Quinoa | Feed Me Phoebe
Low FODMAP Enchiladas with Broccoli and Sweet Potato + Vegan Queso Sauce | Feed Me Phoebe
Oven Baked Zucchini Frittata | Feed Me Phoebe
Gluten-Free Moo Shu Vegetables | Feed Me Phoebe
Frittata with Lemony Kale and Pumpkin | Georgeats
Spaghetti Squash Pad Thai | SIBO Made Simple
Low FODMAP Summer Detox Soup Recipe | Feed Me Phoebe
Low FODMAP Breakfast Hash | Feed Me Phoebe
Roasted Ratatouille Enchiladas | Feed Me Phoebe
To make this vegan, simply use plant-based cheese (make sure it’s not cashew based)
Low FODMAP Lasagna Recipe with Eggplant Caponata | Feed Me Phoebe
Moroccan Carrot Salad with Wild Rice, Almonds and Arugula | SIBO Made Simple
Sesame Ginger Low FODMAP Noodle Salad | Fody Foods
Green Falafel with Magic Tahini Sauce | SIBO Made Simple
Sweet Potato Tacos with Avocado Crema | Fody Foods
Tamari-Balsamic Grilled Vegetables | Feed Me Phoebe
Roast Veggie and Green Bean Frittata | A Little Bit Yummy
Bruschetta Pasta Salad | Feed Me Phoebe
Low FODMAP Pumpkin and Spinach Quiche | Karlijns Kitchen
Japanese Okonomiyaki | Feed Me Phoebe
Low FODMAP Veggie Fried Rice | Fody Foods
Brown Rice Jambalaya | Feed Me Phoebe
FODMAP-Friendly Vegetarian Curry | Georgeats
Roasted Carrot-Ginger Soup | Feed Me Phoebe
Omit the leek topping.
Vegan Carrot Penne Alla Vodka | Feed Me Phoebe
Gingery Stir-Fried Collards and Quinoa | SIBO Made Simple
Kale and Sweet Potato Nuggets | Feed Me Phoebe
Thai Pumpkin Noodle Soup | A Little Bit Yummy
Parsnip Chowder with Crispy Sage | Feed Me Phoebe
West African Yam and Peanut Stew | SIBO Made Simple
Brown Rice Kitchari | SIBO Made Simple
Roasted Pumpkin Baked Pasta with Sage | Fodmap Everyday
Marinated Kale with Roasted Fennel, Parsnips and Sunflower Seeds | SIBO Made Simple
Pumpkin-Chive Risotto | SIBO Made Simple
Sweet Potato Quinoa Low FODMAP Veggie Burgers | SIBO Made Simple
Vietnamese Roasted Eggplant Salad | SIBO Made Simple
French Bean and Carrot Salad | SIBO Made Simple
Sesame Tofu with Broccoli and Walnuts | Kate Scarlata
Vegan Nam Khao (Crispy Rice Salad with Kale) | Feed Me Phoebe
Red Wine Spaghetti | Feed Me Phoebe
Creamy Green Parsnip Soup | Feed Me Phoebe
FODMAP-Friendly Vegetarian Moussaka | Georgeats
Zesty Kale Summer Rolls | SIBO Made Simple
Vegan Sausage Involtini | Georgeats
As you can see by this list of over 40 vegetarian low FODMAP recipes, there are still plenty of options for people who need to be on a vegan SIBO diet or prefer eating plant-based while managing IBS.
If you want a more complete resource, consider picking up SIBO Made Simple, where many of these recipes are also housed in an easy to use cookbook!
