The 42 Best Vegetarian Low FODMAP Recipes (+ Vegan Options!)

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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 recipes are much harder to find, simply because adding that second restriction to the pile leaves much less to play around with.

vegetarian low fodmap recipe

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 post 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 breakfasts, 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.

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)

Summer Squash Moqueca | SIBO Made Simple

Sticky Tofu Veggie Bowl | A Little Bit Yummy

Gluten-Free Moo Shu Vegetables | Feed Me Phoebe

Frittata with Lemony Kale and Pumpkin | Georgeats

Spaghetti Squash Pad Thai | SIBO Made Simple

Zingy Lime and Basil Roast Veggie Salad | A Little Bit Yummy

Roasted Ratatouille Enchiladas | Feed Me Phoebe

To make this vegan, simply use plant-based cheese (make sure it’s not cashew based)

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

jambalaya with greens in a pot

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

gluten-free veggie nuggets

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

Nam Khao crispy rice salad in a bowl

Vegan Nam Khao (Crispy Rice Salad with Kale) | Feed Me Phoebe

Red Wine Spaghetti | Feed Me Phoebe

Easy Creamy Parsnip Soup with Three Herbs and Garlic Oil

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!

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