One of the hardest parts of the low FODMAP diet is that it eliminates so many store-bought shortcuts—the pasta sauces, dressings, and condiments—that make weeknight cooking so easy and quick. But there are still many delicious ways to get a meal on the table without too much stress, which is exactly why I put together this list of the best Low FODMAP dinner recipes I’ve created in the last few years since my SIBO diagnosis.
If you are still new to this Chopped mystery box of a diet, I’d recommend checking out this post on how to cook for a low FODMAP diet. It explains which ordinarily healthy vegetables are off limits, and which “medium” FODMAP ingredients can be had in moderate quantities.
One of the things that makes creating low FODMAP diet recipes tricky is that everything falls within a spectrum—it’s not about what you can eat, but how much. So if you notice any ingredients in the low FODMAP dinner recipes below that you’ve been told are no-no’s, rest assured that if you stick to the portion sizes recommended, I’ve done the hard math for you.
Make sure to read the headnote thoroughly on the low FODMAP meals below, as some provide easy modifications (like removing the garlic or onion) or specify a smaller serving size to make the recipe low FODMAP friendly.
For figuring out whether one of your favorite meals can be a low FODMAP diet recipe, or if you’re eating out on the fly, I’d recommend downloading the Monash FODMAP app. The Food Guide tab allows you to search any ingredient. They are labeled with red light, green light or yellow (for medium). But if you click into the ingredient it will tell you how many ounces or tablespoons per serving will get you into the green or put you over the edge into red.
Understanding how the FODMAP levels fluctuate will allow you to maintain more diversity in your diet, which is ultimately the most important factor for maintaining good gut health, even in the face of a more acute issue like SIBO. You can also check out these low FODMAP snack ideas for in between your low FODMAP meals.
There is of course no one diet for SIBO, but many people go the low FODMAP route. Others omit 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.
My book has over 90+ low FODMAP recipes in it that are also gluten-free, dairy-free and anti-inflammatory. To give you a taste, I’ve included some of the low FODMAP meals, including Low FODMAP chicken recipes, on my list of ideas below.
For low FODMAP dessert, low FODMAP breakfast, or appetizer recipes, this round-up of the best low FODMAP recipes is also helpful. And if you’re in the plant-based camp, check out my list of the best vegetarian low FODMAP recipes (with vegan options too!) from around the internet.
Finally, I know how difficult it can be to adopt a new diet and try to figure out what to eat, new ways to shop, and jigsaw puzzle your week of meals. Which is why I created my low FODMAP meal plans to give you an extra helping hand.
All of these low FODMAP dinners would be great with a simple side salad – just use my low FODMAP salad dressing recipe!
Read on for the best Low FODMAP dinner recipes and please let me know in the comments if there are any more quick dinner ideas or other low FODMAP recipe needs you’d like me to tackle next!
With health and hedonism,
Phoebe
THE BEST LOW FODMAP DINNER RECIPES
Low FODMAP Chicken Recipes
One Pan Low FODMAP Chicken Cacciatore
This is an easy single-skillet dinner recipe for low FODMAP chicken cacciatore. Garlic-infused oil and low FODMAP tomato sauce reinvent this classic Italian chicken dish into a low FODMAP friendly meal. Even without garlic and onion, this chicken cacciatore is full of classic Italian flavor.
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Easy Chicken Shawarma Casserole (Low FODMAP)
This easy recipe takes all the basics of a perfect chicken shawarma marinade and combines them with a rice casserole. The chicken thighs are oven roasted with seasoning as the rice plumps. It’s finished with a quick tomato cucumber salad as garnish and a white sauce. The casserole is completely gluten-free, low fodmap, and dairy-optional.
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Mild and Creamy Butterless Butter Chicken (Low FODMAP)
This recipe is republished from my book SIBO Made Simple. If you steer clear of the dishes that have added cream and a little too much butter, Indian cuisine can be incredibly soothing for your gut. The curries and sauces are usually packed to the gills with digestive spices, fresh ginger, and anti-inflammatory turmeric. Butter chicken is one of those generic Americanized dishes that leans heavier on the dairy than the spice blend. I kept my version mild and heat-free, but still relatively creamy thanks to ghee and coconut milk.
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Greek Lemon Chicken and Potatoes (Gluten-Free)
This one-pan Greek chicken and potatoes uses the simplest ingredients: fresh lemon juice, lots of olive oil, chicken stock, fresh herbs, and chicken thighs. It’s the easiest weeknight oven bake and is gluten-free, dairy-free, and can be made low FODMAP without the garlic and using LF stock or water. With less than 8 ingredients, you can probably make it right now using just what's in your pantry!
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Crispy Baked Gluten-Free Chicken Tenders
This recipe for crunchy gluten-free chicken tenders is such an easy and quick gluten-free dinner option. Ready in just 25 minutes, chicken breast strips are coated in a homemade breading of dijon mustard and ground gluten-free cornflakes, and baked until golden brown. The crunch of the cornflake coating is addictive, especially when served with your favorite gluten-free sauces for dipping. They can be made low FODMAP by simply omitting the garlic.
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Low FODMAP Chicken Tacos with Citrus Marinade
These low FODMAP chicken tacos are made Escabèche style using a lime juice based citrus marinade from the Yucutan to add tons of flavor to chicken thighs without the garlic and onion. This weeknight chicken dinner recipe can be served on charred gluten-free corn tortillas with shredded cabbage, radishes and jalapeno. It's a healthy well balanced one pot meal idea.
Instead of orange, I use lime juice with a little sugar. But if you like orange you can add some fresh juice to this recipe. Meyer lemon would also be great. Though there are normally onions, this recipe has been adapted to be low FODMAP.
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30-Minute Thai Green Curry Chicken (Low FODMAP)
This quick Thai green curry chicken recipe uses an easy homemade paste to make it low FODMAP. The one pot dinner is packed with chicken breasts, bell peppers, cilantro and lime juice. Even with the from scratch spice blend, the gluten-free coconut curry comes together in under 30 minutes and there's so much flavor you hardly miss the garlic and onion.
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Portuguese Chicken and Potatoes with Peri Peri Sauce
This super flavorful Portuguese chicken and potatoes comes together on one sheet pan using a homemade spicy red pepper sauce, peri peri. The gluten-free chicken can marinate in the sauce for up to 24 hours in advance. To make this low FODMAP, simply omit the garlic and shallot. I made it without both and it was still fabulous.
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Low FODMAP Pasta Recipes
For more tips on how to cook gluten-free pasta this post has some helpful tips to make all these low FODMAP pasta recipes better!
Low FODMAP Pasta Bolognese with Ground Turkey
This low FODMAP pasta uses a healthy Bolognese sauce with ground turkey that’s packed with shredded vegetables and perfect over spaghetti. It’s a quick cooking recipe that’s ideal for a gluten-free weeknight meal. The crème fraiche and Parmesan add a touch of richness, but you can skip them for a completely dairy-free version!
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Low FODMAP Vegetarian Eggplant-Kale Lasagna
This easy vegetarian lasagna recipe is made with homemade eggplant caponata, chopped kale, low FODMAP tomato sauce, and gluten-free no-boil lasagna noodles to make it even easier. It’s a low FODMAP lasagna that’s filling and comforting, with vegan and dairy-free substitutions included.
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Bruschetta Low FODMAP Pasta Salad
I like using a mix of tomatoes (vine, cherry, heirloom) for this easy bruschetta pasta. If packing a picnic or sharing with a crowd as a pasta salad, go with a short-shape pasta. For gluten-free varieties I like this fusilli. The recipe pictured was made with this fresh gluten-free spaghetti.
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Low FODMAP Vodka Pasta Sauce
This lightened up version of vodka sauce uses roasted carrots, tomatoes and fennel to create a super flavorful, creamy sauce without any added cream or thickener. It’s a low FODMAP tomato sauce that is also gluten-free, dairy-free and packed with nutrients. Simply toss it together with your favorite gluten-free penne pasta!
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Low FODMAP Fish and Seafood Recipes
30-Minute Spanish Cod Fish Stew
This cod fish stew recipe is reprinted with permission from my book, SIBO Made Simple! The key to Spanish Basque cooking is an ultra-flavorful base called sofrito, which is essentially peppers, onion and garlic cooked low and slow in a large amount of olive oil until caramelized. Obviously, we have to forgo two elements of this holy trinity when on a SIBO diet. However, you get the same effect by sweating several types of peppers in garlic oil. This potato and fish stew is inspired by a traditional Marmitako, which loosely translates to “tuna pot.” I’ve swapped the albacore for cod to limit the mercury exposure.
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Low FODMAP Sheet Pan Dinner with Salmon and Bok Choy
This one-pan dish tastes fabulous served over coconut rice. But if you want to keep it simple and healthy, enjoy on its own.
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I adapted this gluten-free fish pie recipe from Jamie Oliver’s first cookbook, Happy Days with the Naked Chef. I made it dairy-free and healthy with loads more veggies and streamlined the steps to dirty fewer pans. I would have never thought to add hard boiled eggs if not for Jamie, but they are SO good. To make this low FODMAP simply omit the leeks.
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Low FODMAP Shrimp Diablo Rice Bowls
This shrimp diablo rice bowl recipe is packed full of warm Mexican-inspired flavors and spices! This recipe is based off of a traditional Mexican dish, camarones a la diabla. My version is gluten-free and low fodmap, and has the perfect amount of spice from guajillo chiles!
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One Pan Salmon and Orzo Bake (in 30 minutes!)
This one pan salmon and orzo bake is inspired by a classic Italian piccata, using white wine, capers and tons of lemon. The addition of spinach makes this a quick, healthy one pan dinner that cooks in under 30 minutes, and it's gluten-free or low FODMAP optional. To make this low FODMAP, simply omit the garlic and shallot, and use LF chicken stock or water.
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Sheet Pan Shrimp Puttanesca with Cherry Tomatoes and Chard
This recipe turns my favorite roasted puttanesca sauce into a complete meal with loads of green chard and spicy shrimp. It’s such an easy sheet pan dinner, and easily adaptable for low FODMAP diets.
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Baked BBQ Salmon with Lentils and Collards (Low FODMAP)
This healthy well-balanced BBQ salmon recipe comes together in one pan. Canned lentils are low FODMAP in quantities of ½ cup, so just make sure you stick to the serving size. If not low FODMAP, feel free to use any type of gluten-free BBQ sauce!
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Low FODMAP Vegetarian Recipes
Roasted Ratatouille Low FODMAP Vegetarian Enchiladas
These vegetarian enchiladas are super easy and made flavorful with a low FODMAP mix of vegetables found in French ratatouille. The fire roasted tomato sauce is gluten-free and SO delicious. The dish is one of my favorite low FODMAP vegetarian recipes and can be made vegan if you use plant-based cheese.
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This soothing vegetable detox soup is creamy yet light, made of fresh vegetables and turmeric. It's perfect for a liver detox and is gluten-free, dairy-free and vegetarian. You puree half of the vegetables to get some body, along with a little coconut cream. Some people don’t tolerate coconut milk or cream well, so feel free to omit if you fall into that camp. You can sub 1 cup almond or oat milk, or simply use a very flavorful stock or broth. For Low FODMAP folks: use only green scallions and LF stock.
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Skillet Veggie Quinoa Enchilada Bake (Vegetarian, Low FODMAP)
This quinoa enchilada bake recipe is very versatile. If you don’t have low FODMAP salsa on hand, you can use tomato sauce. If you’re not low FODMAP, feel free to use any type of salsa you like! Other optional garnishes: more thinly sliced jalapeno or pickled jalapeno, lactose-free yogurt or sour cream. Feel free to swap nut cheese to make this vegan.
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Broccoli-Sweet Potato Enchiladas with Vegan Queso Sauce (GF, Low FODMAP)
This sweet potato enchilada recipe is a perfect fall vegetarian low FODMAP dinner recipe. The sauce is adapted from Pamela Salzman’s Vegan Queso Sauce and is packed with vegetables. You can make the dish completely vegan by using your favorite plant-based cheese.
To make this low FODMAP, simply omit the shallot and keep your portion size to 2 tortillas.
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Low FODMAP Roasted Tomato Soup
This low FODMAP soup recipe is rich, creamy and easy to prepare, despite it having no cream or dairy! It’s vegan, gluten-free, dairy-free and packed with flavor. If you’re sensitive to spice, omit the red chili flakes from the oil. If you have store bought garlic or onion-infused oil, you can skip that section of the recipe and use what you have.
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Crispy Baked Tofu Salad with Creamy Lemon Poppy Dressing (Vegan and low FODMAP)
This salad makes the best of spring veggies, but feel free to change up the toppings depending on what you have on hand. Diced avocado and fresh or charred corn would also be delicious. To make this low FODMAP, just omit the beets.
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Moo Shu Vegetables (Gluten-Free, Low FODMAP)
Adapted from this wonderful recipe from Woks of Life, this gluten-free version was also designed to be low FODMAP-optional. Check the label on your hoisin sauce and omit it if you’re very sensitive to the small amount of garlic powder. Also note per the above, that only dried sh*takes are LF and they then must be rehydrated. To serve the moo shu, wrap the makeshift gluten-free pancakes in a clean dish towel and microwave or heat in the oven until steaming. The filling can be made days in advance, but once those pancakes are hot, serve immediately!
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Other Low FODMAP Dinner Ideas
Ginger-Sesame Low FODMAP Meatballs (Ground Beef or Chicken!)
These low FODMAP meatballs can be made with ground beef or chicken – either way, they are a quick low FODMAP dinner idea made start to finish on one pan and using a super flavorful mix of sesame, ginger and green scallions. The binder is gluten-free whole oats, which you can use for Italian style meatballs too!
There are plenty of ways to add variety to these low FODMAP meatballs by turning them into rice bowls. You can quick pickle the carrots with a little rice vinegar and salt, or sub in cucumbers. If you’re not low FODMAP feel free to add white scallions and/or garlic into the meatballs. And finally, you can use gluten-free breadcrumbs instead of the oats if you want to simplify further, but I love the texture of the pulsed oats in this recipe.
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Smoky Ground Turkey Burgers (Low FODMAP)
You can make these turkey burgers in the oven, which is one reason why they are so easy. By loading them up with spinach and avocado, these burger patties are packing some serious nutrient density and are an excellent source of antioxidants, fiber, protein, omega-3 fatty acids, and vitamin A. The best part is that they remain moist and juicy, thanks to the creamy avocado! Since it’s divided between 8 patties, the avocado still remains low FODMAP if you stick to a single serving.
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Sheet Pan Paleo Meatballs with Root Vegetables and Salsa Verde (Low FODMAP Optional)
These sheet pan meatballs are a complete paleo meal and so easy. Feel free to use all beef or swap chicken or turkey – any meat you like. Leave out the garlic if you want to make this recipe low FODMAP. The ingredient list might seem involved, but this is weeknight cooking at its easiest!
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Grilled Skirt Steak with Three Herb Chimichurri | SIBO Made Simple
Beef Negimaki Stir-Fry with Green Beans and Watercress | SIBO Made Simple
Pork Tenderloin with Bok Choy and Broccoli | SIBO Made Simple
Blackened Salmon Burrito Bowls | SIBO Made Simple
As you can see by this list of over 30 low FODMAP dinner ideas, there are still plenty of options for people who need to be on a SIBO diet or prefer eating low FODMAP while managing IBS.
If you want a more complete resource, consider picking up SIBO Made Simple, where many of these low FODMAP recipes are also housed in an easy to use cookbook – check out the chapter, the Main Event!
