Do you or a loved one have Irritable Bowel Syndrome (IBS) and are following the low FODMAP diet? Then we are your number one resource. Check out our 1000+ recipes and 500+ evidence based articles and resources to help you be in control, inspired, and healthy. Sign up for our newsletter where we share the latest content and discounts on low FODMAP products and services.
30 Quick and Easy Recipes For Busy Cooks with Sensitive Tummies To Feed
At FODMAP Everyday® we define “Quick” as a dish that can be on the table, ready to eat, in 30 minutes or less. “Easy” recipes have 15 minutes or less of prep time. All of these recipes are low FODMAP and free of gluten.
These recipes are perfect for everyone, even those with sensitive tummies.
Even if you are eating low FODMAP, you still need quick and easy recipes to fit into your busy lives. So, no excuses! You can remain low FODMAP, keep those IBS symptoms in check, eat deliciously – and spend less time in the kitchen.
Fish Chowder
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Flaky white fish, carrots, parsnips, potatoes, leek greens and a little heavy cream in a bottled clam juice base. A soup that tastes like it simmered all day, but you can get it on the table in 30 minutes!
Za’atar Spiced Tofu Scramble
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This plant-based tofu scramble is seasoned with za’atar: our version is a combo of coriander, cumin, sesame seeds, sumac, thyme, and red pepper flakes. Perfect for breakfast, brunch, or lunch.
Orzo Salad
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There is low FODMAP, gluten-free orzo! Here we combined it with cucumbers, tomatoes, and a lemony vinaigrette.
Salmon Chowder
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Soups in minutes? We have several chowders that come together in a flash. Here rich salmon is brought together with coconut milk, carrots, scallion and leek greens, bay leaf and thyme – and hearty potatoes!
Lemon Zucchini Bread
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Quick breads are easy enough even for non-bakers and this zucchini bread has the addition of bright and zest lime juice and zest.
Scampi
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Scampi is laden with garlic. So how do you make it low FODMAP? We show you! Garlic flavor that won’t upset your tummy. Did you know that there is such a thing as low FODMAP garlic powder? There is!
Lamb Burgers with Tahini Sauce
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We love beef-based hamburgers, but these lamb burgers are an eye-opener! Don’t skimp on making the lemony tahini sauce.
One-Pan Pasta & Vegetables
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One-pan dishes get food on the table FAST! Here we have pasta and vegetables, hearty enough for a main dish. Or add a protein alongside, like steak or chicken.
Tofu Kimchi Stew
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Kimchi, either homemade or purchased, adds flavor to so many dishes. Here it is featured in a spicy tofu soupy stew.
Loaded Wedge Salad
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Look at the picture! A big wedge of iceberg lettuce topped with bacon, tomatoes, blue cheese and chives. Just like the classic – but our approach is low FODMAP and lactose-free!
One-Pot Greek Salmon with Feta & Peppers
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We eat salmon every week, but sometimes we are pressed for time. Pull out a large skillet and this dish with feta cheese and bell peppers is simple, elegant and delicious.
Cornmeal Berry Snack Cake
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Snack cakes are simple affairs – no frosting needed, but they are still packed with flavor and texture. And in this case, color too! A little cornmeal for texture in the batter, and juicy berries throughout. Eat alone or how about with a dollop of low FODMAP yogurt?
Cream of Tomato Soup with Grilled Cheese Croutons
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Ah, takes us back to childhood when we got to have tomato soup with a grilled cheese sandwich on the side. Here we make a creamy but lactose-free tomato soup and then – drum roll please – make grilled cheese croutons! They are like mini grilled cheese sandwiches that you can float in your soup!
The Best Turkey Burgers
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We've got all kinds of burgers:beef, lamb, salmon and these lower fat turkey burgers! We have some special tricks to keeping the ground turkey super moist.
One-Bowl Peanut Butter Oatmeal Chocolate Chunk Cookies With Raisins
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OK, folks, if you are looking for a one-bowl cookie, THIS. IS. IT! Just look at the picture! Chocolate chunks, oats, raisins, and peanut butter, with a brown sugar and butter base. These are always a big hit.
Banh Mi Tofu Bowl
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Our Low FODMAP Banh Mi Tofu Bowl is comprised of cooked rice, tofu, quick pickled carrots and daikon radish, red cabbage,cilantro and a little bit of spicy mayo. Easy to make and perfect for plant-based eating. Low fat and protein packed, too.
Bacon Wrapped Pork Loin Wrapped with Marmalade & Brown Sugar
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This pork loin recipe has been with us since day 1, and is a community favorite. A lean pork loin is wrapped with bacon and slathered with orange marmalade for a sweet and savory pork main dish.
Brussels Sprouts Salad
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Shredding Brussels sprouts really transforms them into fluffy greens. Here they are tossed with pomegranate seeds and parsley with a mustardy, lemony vinaigrette.
Chicken with Artichokes & Olives
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Artichokes? YES! Our Low FODMAP Chicken with Artichokes & Olives recipe features canned, drained artichokes, green and black olives and rosemary. Use chicken thighs for extra-juicy results. About 5 minutes of prep with this dish.
Corn Fritters
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Cornmeal and low FODMAP flour with fresh corn kernels, some lactose-free milk and baking powder make corn fritters that are crisp outside and tender inside. Dip in salsa for an interesting treat!
Chicken & Lentils
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Looking for a top-of-the-stove braise? Juicy chicken thighs and red lentils provide tons of protein and flavor in one dish with a short prep time. We love this with rice.
Shrimp & Corn Chowder
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We have a few chowders that are fast to the table. This one relies on shrimp and corn, with bits of potato, zucchini, tomatoes and fresh basil. Keep a pound or two of frozen shrimp around; they defrost in no time for quick meals.
Overnight Oats & Chia
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Overnight oats are a fantastic breakfast. The addition of chia adds protein and texture. Our version, made with low FODMAP unsweetened almond milk, can be sweetened with maple syrup, if you like. We show you many low FODMAP add-ins like fresh and dried fruit, nuts, coconut, seeds and more.
BLT Omelet with Blue Cheese
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Bacon, blue cheese, tomato and baby lettuces in an omelet? YES! The classic BLT combo works beautifully in this hot dish that works for breakfast, lunch or a light dinner.
Asian Chicken Salad
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While we have many chicken salad recipes for you, this is the hardiest. Start with a low FODMAP rotisserie chicken, shred or chop, and combine with bell peppers, cabbage, scallions, cucumbers, cilantro, peanuts and a rich and smooth peanut butter dressing made with fish sauce, soy sauce, brown sugar, lime juice and sambal oelek.
Whole Roast Chicken & Vegetables
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Just 10 minutes of prep time and you will get this one-pan chicken and vegetable dish in the oven. While it roasts, help the kids with their homework, or kick back with a glass of wine. This classic recipe will make it into weekly rotation.
Honey Roasted Chili Lime Chicken Wings
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Honey has a small low FODMAP serving size put to great effect with zesty lime juice, and heat from chiles in this chicken wing recipe. Fun and welcomed at parties – but don’t wait for a gathering. The family will rejoice when you bring these to the table.
Chocolate Chip Brittle
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If you are a crisp chocolate chip cookie fan, this approach is for you. Super thin, crisp and crunchy, loaded with chocolate chips, these slabs are buttery and packed with caramelized brown sugar flavor.
Thai Curry Tofu & Green Beans
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Some prepared curry powders are high FODMAP, and some are low. We show you how to tell the difference and feature an appropriate blend in this dish with tofu and crisp green beans.
Peanut Butter Banana Muffins
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Peanut butter and bananas are a favorite combo, here brought together in a muffin that we think makes the perfect snack. Make a big batch and freeze. Perfect to take-along in a lunch box.
Looking for more Quick Recipes? Then click here!
Looking for more Easy Recipes? Then click here!
Wish you had an easy way to plan, shop and prepare your low FODMAP meals, including making sure you have leftovers for lunch? Then check out our Low FODMAP Meal Planner over on Real Plans!
Staying on track with your meals and health goals is much easier when you have the right tools at your finger tips. Check out our meal planner!
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1500+ Low FODMAP Recipes, Resources & Guidance
Do you or a loved one have Irritable Bowel Syndrome (IBS) and are following the low FODMAP diet? Then we are your number one resource. Check out our 1000+ recipes and 500+ evidence based articles and resources to help you be in control, inspired, and healthy. Sign up for our newsletter where we share the latest content and discounts on low FODMAP products and services.
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